31 Dec 2013
Happy New Years to all members of the CrossFit Boston community from our Team. We really appreciate everything everyone has done this year and your continued support and belief in our product we deliver day in and day out. CrossFit is great, but the true magic is in the community and that is nothing without you.
Reflections and Resolutions
There was quite a lot that happened in 2013. Some good. Some bad. Some great!
CrossFit Boston went through a philosophical shift in that we reintroduced a more stringent entry process for those interested in joining the gym with our Fundamentals Training Program. After 5 months, though it is still a continual work in progress, it has been a great success. Our new clients are joining the group classes with a better understanding of what CrossFit is, a better grasp of the movements, and achieving their goals faster than I have experienced in my 9+ years of coaching CrossFit.
The gym has received a facelift and we will continue to do so. My commitment to you all is to begin replacing out bumpers that have seen better days, especially the 25# plates. I am also planning to replace/add to the bars used in oly as well.
We have had more members participating in local competitions than any previous year and that is exciting to see. As all of us coaches have written before, your training will become more focused and consistent when you have something to train for. Get after it!
On a personal note, I am looking forward the transformation challenge to reorient myself and my training. The last quarter of the year was not my best for many reasons but now is the time to shed new skin and hit the ground running. My family is in our new home and we are awaiting the arrival of our new daughter this first month of 2014. This year will be a great year!
What do you have planned for yourself this year? Where do you see your greatest opportunities to improve your fitness? What challenges do you still need to overcome? Post your thoughts to comments.
We are closing today at 5:30pm and will re open on Thursday morning for the 6am class. Thursday and Friday are normal class schedules. Saturday there are NO classes, only the HEATS for the Transformation Challenge. There will still be Open Gym and Weightlifting. Sunday is normal and Monday on we are regular again.
Tuesday 12/31 – 6, 7, 12p, 4:30p
Wednesday 1/1 – CLOSED
Thursday 1/2 – Normal Schedule
Friday 1/3 – Normal Schedule
Saturday 1/4 – NO CLASSES (Transformation Challenge HEATS only – SOLD OUT NO EXTRA SPACES AVAILABLE)
Sunday 1/5 – Normal Schedule
1. Back Squat 7×1
2. AMRAP 15
10 deadlift, 185/125
30 double unders
1. AMRAP 3 x 3
6 push press, 115/75
6 box jumps, 20″
2. 2 Position Snatch – (High hang & Mid hang) – 7×2
1. Deadlift – 7×2
30 bear complexes for time, 95/65
1/4 – Transformation Challenge WOD
“The Gobble Gauntlet”
50 Sit Ups
40 Air Squats
20 Push Ups
10 Split Squat Jumps
Thanksgiving is one of my favorite days of the year. It’s a day of hanging out with family and friends while enjoying good food and football. Many people do Turkey Trots or get up and walk the beach together before digging into a bountiful feast. Hopefully you’ve got something planned. If you don’t … try the Gobble Gauntlet with your friends. Get outside and be active before relaxing for the rest of the day.
During the holidays you may be traveling or away from a gym, so be sure to stay active and get creative with your workouts. Today is supposed to be a rest day, but this can count as active rest especially if you’re doing it for fun with friends and family. Keep a consistent pace and keep pushing. This is a good one to work on your endurance.
Post Time to comments!
14 Nov 2013
I was reading an article online about the quality standards of CrossFit gyms. Luckily, I feel we at CFB fall into most, if not all, categories of what makes a good “box.” Anyway, I read one portion in particular and it was almost as if I had written the article. Not only is it solid advice, but I think I may have said something like this a few times before. Anyway, here it is. Take it to heart. This doesn’t just apply to pull-ups btw…
“Quality of Movement Stressed Over Type of Movement
Do you get annoyed by your coach chattering on about technique? Do you zone them out when they suggest strict pull-ups with a band instead of kipping pull-ups? “By golly I’m not getting a band! I can kip the crap out of 2-3 pull-ups!” Face palm. Suck it up buttercup, no one cares if you need a band. We’ve all been there and the only person you’re holding back is yourself. If you have an annoying coach that chooses kinder words than mine to express the same idea, hug him or her the next time you see them. You are blessed.”
13 Nov 2013
How do you Master Skills?
As Winter starts to set in and you start working toward your goals, be aware of how you recover and master skills. One goal you’ll probably set for the Winter is to master a new skill, like double unders, hand stand push-ups, or muscle ups. I want to draw your attention to how you attack these skills and actually master them.
To master a skill is to know and have full control over every piece of a skill, both physically and mentally, when your fresh and your fatigued. Lately we’ve been pushing the intensity in the gym and many people have found themselves sore and out of it for a few days. One example would be Coach Tito and Carla of CrossFit Boston competing at the Southie Throwdown this past weekend. They literally were crushed from back to back competition days. What would you do on the Monday following a weekend like that?
The days following a hard training day are perfect for mastering a new skill through active recovery. Rather than going back for a second or third hard training day and not performing at full intensity, commit to an active recovery day focused on mastery of the skills you’d like to develop. Carla did just that on Monday.
Rather than join in on the 7am class at CFB, she took 1 hour out of her day to actively recover, instead of sitting around and feeling sore. She set the erg for 2,000m of work and 10min of rest. She rowed an easy 2k and then spent 10 minutes working on her goats, handstand push ups, pull ups, and Toes to Bar. Three sets of this active recovery interval scheme gave her confidence with her skills and prepared her for a hard training day on Tuesday.
The erg is a great tool to use as active recovery. A few hard training days back to back will leave your body depleted and full of metabolic waste. In order to replenish your energy and clear out the metabolic waste it helps to eat well, move, and keep the blood flowing. The erg provides a stable platform and is low impact, perfect for recovery at a sub-maximal effort. Next time you’re feeling sore or a workout absolutely crushes you, go sit down on the erg and row for 10 minutes. It doesn’t have to be hard. Enjoy it! Row at about 40% effort, just hard enough to breath a little bit. You should be able to maintain sentences and tell your training partner what you’ll be doing to master your next skill!
If you have any fun methods to master skills please share in the comments!
11 Nov 2013
Happy Veteran’s Day to all of those that have served and those that continue to serve this wonderful country. Your diligence permits us to enjoy the freedoms that many take for granted.
Thank you from all of the CrossFit Boston Community.
CrossFit Southie Showdown
This past weekend Coach Tito and Carla B participated in The Showdown and CrossFit Southie. It was the first competition experience for Coach Tito and the first in the NorthEast for Carla. Both learned a lot about where their opportunities lie to improve their fitness and athleticism. I will leave a more thorough write up to them for this week.
Carla did really well finishing 5th out of 62 female competitors.
Great job guys!
08 Nov 2013
Holy sore BUM BATMAN! I don’t know about you but my gluteus maximus was very sore after Wednesdays Lunges. I am still slightly tender as I sit down to write this blog situated on an extra large seat cushion. Sore in a good way of course. I enjoyed this week’s programming in that it was very simple in its appearance but it sure did bring intensity.
Now its Fire It Up Friday so…
This weekend is the CrossFit Southie competition and Coach Tito and Firebreather Carla are participating. Try and get out to support the troops for what will be a great competition. The weather is not supposed to get higher than 50 on Saturday and 55 on Sunday so be sure to take some layers with you.
What’s On Tap
This week we are going to keep on with classic CrossFit programming focusing on power. There is going to be one day of interval training thrown in because I know how much you love those. Remember, Monday – Thursday is about training. Work on improving technique, quality of movement, sequences, etc. Choose one thing that you are going to get better at. Friday is our Competition day. Get after it and apply what you are learning in the previous 4 days.
Throughout the week we will be incorporating strict handstand push ups into the warm ups and post class. Be sure to put in the time. Get better!
Saturday – 11/9
1. 10 Minute AFAP – Handstand walk for as far as possible
2. For Time
30 Power Snatch, 135/95
Sunday – 11/10
Partner WOD – 4 rounds for quality each (one person working at a time switching every 10 reps)
10 KB/DB Thruster, 55/35
20 Front rack walking lunges
20 Renegade rows
Monday – 11/11
1. Bench press – 3×8
2. For time 9-15-21
Tuesday – 11/12
1. EMOM 15
3 touch and go clean (AHAP)
2. AMRAP 15
10 Shoulder to overhead, 95#/65#
Wednesday – 11/13
5 x 5:00 AMRAP
15 Cal row
10 Box Jump, 20″
rest 1:00 minute between each round
Thursday – 11/14
1. 5 rounds for time
25 Back squat, 135#/95#
2. Strict handstand push-ups – 6×3
Friday – 11/15
1. Snatch – 7×1
7 rounds for time
7 Deadlift, 315/215
Rest :45 between rounds
06 Nov 2013
2k Row CRASH-B Style @CFB
December 21st and January 25th
We’ll have 10 ergs hooked up to one another and displayed on the wall via a projector so that competitors and spectators can witness how fast each boat is going.
The 2k Row is a test of how much pain and glory athletes can endure over seven to eight minutes. Grab some friends, come on down, and get after it. This will be the first of two 2k competitions called the Renegade Rowing League, which is a good lead up to the CRASH-B Indoor Rowing World Championships in February. Anyone is welcome to come test themselves to see how they stack up.
If you’re interested in competing and bringing your gym shoot me an email at [email protected] I’ll have a registration link up soon. All those that compete in the Renegade Rowing League have a shot at a prize if they win their race category. The Renegade Rowing League will use the same event categories as CRASH-Bs.
Shout out if you’re training for the Renegade Rowing League and CRASH-B’s!
03 Nov 2013
I was reading this article here. I find it VERY interesting and I agree with it totally. I can totally understand and relate to the desire to complete the WOD as Rx’d but is it in your best interests? What is the cost of doing so? Tell me your thoughts and experiences?
30 Oct 2013
Happy Halloween! I hope you’re planning on dressing up to WOD today! I’ll be dressing up to coach!
Announcing the 2013 Renegade Rowing Club!
It’s that time of year again. The weather has gotten cold and no one wants to row in the cold. Now is the time to get pumped for training in the gym and crushing your 2k on the erg! The 2013 Renegade Rowing Club will be held at 5:30pm on Monday nights at CrossFit Boston. Practices will start the Monday after Thanksgiving, December 2nd. The cost for the Renegade Rowing Club will be $47 per month or $94 for the whole winter. We will be training for the Renegade Rowing League, which will be held in December and January, leading up to CRASH-B’s. Who’s game? Email me if you plan on joining the Renegade Rowing Club, [email protected] There are only 16 spots available in the club, so let me know sooner rather than later!
Above is a video of the Wayland Weston Men’s Crew Team that I’ve been coaching this Fall. I wanted to give you all a view of the sport of rowing from the water. This was their last practice before the Head of the Fish Regatta, which is where that Fish Head came from that I hung on the gym wall earlier this week. If you’d like to learn to row on the water and get your own fish head someday, it starts in the gym this winter with the Renegade Rowing Club. Who’s game?
28 Oct 2013
Hey guys! I hope you are all recovered from your Halloween weekend. I mean that’s partially why we train right?… To enjoy our down time…
Anywho… looking at Neal’s post on Friday, it looks like this week is going to be(slightly) soul-crushing. Today’s… don’t even get me started. I’m going to do it, but I can think of other things I’d like to be doing… like anything I’m good at. Haha. But today’s is exactly what I need to do to get better. We’ve all got to remember to work on those things we don’t like to do or aren’t good at (Goats).
That includes those of you who are involved in the Fran Challenge! There are only two movements that you have to get better at… Thrusters and Pull-ups. If you attended the pull-up seminar, you know what you need to be working on to get better. If you weren’t there, what are you doing to get better? When was the last time you worked on them? Every day is another opportunity to be getting better at your weakness. Today’s WOD will help you get more efficient at your Front squats and thus your Thrusters.
That’s all for now.
Oh yeah, and GO SOX!!!!!!