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Joe Z. OHSHey CFB!  How was that snow yesterday?  Ridiculous!  Anyways, props to the morning crew who had to do burpees instead of running due to the flood on the street and winter conditions.

 

Who’s ready to setup a Free Private Training Session?  I’ve already heard from a few of you and I can’t wait to help everyone set some goals and start attacking them.  Remember, you can join any coaches team in the gym.  It’s up to you if you’d like more personalized feedback and help in reaching your goals.  All you have to do is schedule a one-on-one session with a coach and you are on his team.   Let me know how I can help you and let’s get after it! – email me at [email protected] to setup a session to join the CFB Renegades.

 

Speaking of Renegades!  Welcome Joe Z. to group classes!  Joe is completing his graduation WOD, Fight Gone Bad, this week and he can’t wait to mix it up with all of you.  Here’s a little bit about him and why he’s joining CFB!

 

Joe Z. Foam RollWho are you and what are you about? My name is Joe Zarrella, and I’m a senior at Harvard College. I was a Varsity Diver for 4 years until finishing up my career in March, but I have been a lifelong athlete. I’m studying Government, and I’m excited to be joining the Teach For America corps for the next two years in Denver, CO as an elementary school teacher.
 
Why did you join CrossFit Boston? After I finished my final collegiate season in March, I immediately wanted to get back into the gym. I’m motivated by nature, but CrossFit’s philosophy was especially appealing to me. Not only do I want to work out, but I want to know how to work out most efficiently and effectively. I was looking for something that I can continue to do the rest of my life, and that’s why CrossFit Boston was a great fit for me.
 
What are you getting out of the Private Training? In Private Training, I have learned a number of movements that were completely new to me. But more importantly, I really was able to hone in on the movements I was familiar with but have to work on and improve. I’ve noticed that a lot of the movements I’ve learned apply to everyday activities outside the gym. The Private Training has really pushed me to find my limits, and I’m excited to graduate to group classes!
 
What are some of your goals for this year? Because I’m moving to Denver, my goals are to become acclimated to the Crossfit gym in Colorado. I want to attend workouts regularly and really start to build up my stamina and strength as an athlete. Another goal is to improve my nutrition and be more aware of what I’m putting into my body so that I can get the most out of my hard work.
 
What are you looking forward to once you graduate to group classes? As a lifelong athlete, I love team environments. I’m really looking forward to being in the gym with a group of athletes all pushing each other and working towards the same universal goals of CrossFit!
04 Apr 2014

FIRE IT UP! April 4, 2014

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FIRE IT UP! FIRE IT UP!

The Open is complete! Everyone gave great efforts and as coaches we saw some significant improvements across the board. Congrats to everyone that participated.

Carla B has qualified, still awaiting the official announcement, for the NorthEast Regionals as an individual competitor. She finished 32nd in the Region. Get ready to head down to Canton, MA on May 30-June 1 at the Reebok World Headquarters to cheer her on!

Carla rocking out 14.5.

Carla rocking out 14.5.

HONORING BFD

Beginning this weekend we will have a collection jar for donations for the family of recently fallen Lt. Ed Walsh of the BFD. Lt. Walsh left behind a wife with 3 children under the age of 10 when he and FF Kennedy perished in the 9 Alarm Fire in Back Bay last week.

Tomorrow’s 11am class will perform the Hero WOD Mike “Dork” Kennedy:

For time
33 Back Squat, 225/155
15 Burpees
33 Deadlift, 225/155
15 Burpees
33 OH Swings, 32kg/24kg
15 Burpees

FF Kennedy was a member of the CrossFit community and had trained/coached at CrossFit Craic, CrossFit Together, and CrossFit Florian.

UPCOMING EVENTS

Friday 4/11 – Town Hall Meeting – 6:30pm at the GYM

Sat/Sun 4/19-4/20 – CrossFit Level 1 Seminar Gym Closed (Meet at Harvard Track)

Monday – 4/21 Patriots Day – Marathon Monday (1 WOD at the gym and then Potluck after)

Saturday 4/26 – Hydrostatic Weighing with Metro Fitness Wave

TOWN HALL MEETING
Join us at the gym next Friday at 6:30pm. The staff and I will be on hand to breakdown the some of the changes that have occurred within the gym and the continued improvements and how exactly they will benefit you all as current members. It will be exciting to discuss so try to make it!

CROSSFIT LEVEL 1 CERTIFICATION
On Saturday 4/19 & Sunday 4/20 we are hosting a CrossFit Level 1 Cert. The gym will be closed so members should meet each morning over at the Harvard University Track for an outdoor workout. It will be FUN.

PATRIOT DAY – MARATHON MONDAY
Join us at the gym for 1 WOD at 10am and a potluck after. Food, drink, and good conversations. We will stream the marathon on the TV screens. Bring your favorite foods to share!

HYDROSTATIC WEIGHING
Keith from Metro Fitness Wave will be back here at CFB on Saturday 4/26 to perform hydrostatic measurements. If you missed out on the last round or you wish to retest, this will be your chance. Monday of next week we will have a link on the website to register, schedule, and pay for your spot. You can learn more about the service here.

PROGRAMMING

Saturday 4/5

1. Bench Press – work up to a 5RM for the day

2. 21-15-9 for time
Front Rack Lunges, 135/95
Ring Dips

11am ONLY – Hero WOD Mike “Dork” Kennedy:

For time
33 Back Squat, 225/155
15 Burpees
33 Deadlift, 225/155
15 Burpees
33 OH Swings, 32kg/24kg
15 Burpees

Sunday 4/6

1. Row 1k – TEST

2. With a Partner Complete AMRAP 20
5 Pull ups
10 Burpees
15 Deadlift, 225/155

Only one person working on the AMRAP at a time. The second person will be rowing for max distance on the rower. The partners switch when a full round is complete.

Score rounds + reps and total combined distance rowed by the team.

Monday 4/7

1. Push Press – work up to a 3RM for the day

2. 4 x 200m repeats
rest 2x the time it took to complete the sprint

3. Abs – Accumulate 100 total reps from the following movements: GHD sit ups, T2B, KTE, strict back extensions

Tuesday 4/8

1. “Zimmerman”
AMRAP 25
11 CTB Pull ups
2 Deadlift, 315/220
10 HSPU

2. 10 x 30 sec L-sit holds

Wednesday 4/9

1. Front Squat – work up to a 2RM

2. For time
75 Wallball shots
25 Double unders
50 Wallball shots
50 Double Unders
25 Wallball shots
75 Double Unders

3. Grip work

Thursday 4/10

1. EMOM 15 – 2 Power Snatch AHAP + 1 MU

2. AMRAP 5
15 OH Swings, 32kg/24kg
15 Burpees

rest 5 minutes

AMRAP 5
15 Burpees
15 Step ups, 20″

Friday 4/11

1. TEST 1 mile run

2. “Angie”
100 Pull ups
100 Push ups
100 Sit ups
100 Air squats

 

Kapil demoing Test/Retest

Kapil demoing Test/Retest

How’s the week going?  Excited to be over the hump?

 

I hope you all enjoyed that last wod of the Open.  I usually look forward to burpees, but I can’t say I ever want to do burpees and thrusters ever again.  Congrats to Carla for crushing “14.5″ and showing us all the Geriatric Burpee.  If you want to learn, just challenge her to some burpees!  She’s going to need all of our support in preparation for Regionals!  Let’s keep hitting it hard and push each other to get better.

 

Speaking of making yourself better… the CrossFit Boston Renegades hosted a Mobility Session with HBS Member Kapil Khimdas on Saturday.  We had a blast learning about the proper way to use mobility in relation to every day class as well as using a partner to inflict the right amount of pain.  Here’s a quick recap of what we learned:

 

Chris hitting a Posterior Chain Floss

Chris hitting a Posterior Chain Floss

1. Test and Retest – Use a friend to test the range of motion at a joint or try a couple of squats, deadlifts, or presses.  How tight are you?  Is there any pinching?  Does the movement feel junky or smooth?  Was there an improvement?

 

2. Range of Motion Mobility – We worked on the posterior chain floss and it was epic.  Use range of motion work before class to prep for the movements we’ll be using.  Keep it dynamic and work the contract/relax cycle of the stretch.

 

3. Foam Rolling – Can be used during class to help with tweaks, but post class it’s the best to make a change permanent and help with recovery.  If it’s not painful you’re not smashing hard enough according to Kapil.

 

4. Tack and Floss – Pin a knotted muscle and then work through flexion and extension or side to side to improve function of the muscle and range of motion.  Doing this post class will help with recovery and improving flexibility long term.

 

Nigel smashing my quad!

Nigel smashing my quad!

Mobility Wednesdays at CFB!

 

Kapil and the CFB Renegades will be hosting Mobility Wednesdays from now on at CFB.  Every Wednesday night at 6:30pm we’ll be helping each other smash, stretch, and improve.  It started last night and If you’d like to join in, just show up and get after it.  Kapil and I will be helping you guys run through a mobility routine and we’ll work on a different area of the body each week.  Drinks are welcome!

 

Shoot me an email if you have any questions! – [email protected]

 

31 Mar 2014

ARE YOU TOUGH ENOUGH?

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“Tough Mudder events are hardcore 10-12 mile (18-20 km) obstacle course challenges designed to test your all-around strength, stamina, mental grit and camaraderie. With the most innovative obstacles and over one million participants globally to date, Tough Mudder is the premier obstacle course series in the world.”

-Tough Mudder website

CrossFit Boston has a TEAM registered for the Tough Mudder Race on Sunday, June 1 at Mount Snow in Vermont. Nigel has created the TEAM under CrossFit Boston and there is NO password. This event is about having fun with a group of people you enjoy hanging around with. 

Join the CrossFit Boston TEAM

tough mudder

FIRE IT UP! FIRE IT UP!

This is the final week of the 2104 CrossFit Games Open 14.5. What a great workout to finish it off with. Two low skill movements that just require you to have an engine! I love it! I mean I hate it because I am 6’3″ 240 pounds and that is A LOT of mass to move up and down for 84 reps, but hey it is what it is! 

Here is some tips and strategy from Barbell Shrugged:

2014 REEBOK CROSSFIT GAMES REGIONALS

It’s still a little early but our very own Carla B is sitting nicely in 34th for the Northeast Region. She has been busting her butt all year and it is paying off for her. This workout plays to her strengths as she can go and go and go! If you see her in the gym today or over the weekend let her know that you are rooting for her to kill it!

We will be setting up a tent at Regionals for members that wish to head down and cheer. We will keep you posted as the date draws near.

SPRING FLING

This Saturday, tomorrow, beginning at 6pm is our Spring Fling at Daedalus in Harvard Square. The 2014 Transformation Challenge winner will be announced and it will be an opportunity to kick back, celebrate the end of the Open season, and welcome Spring into Boston. Be sure to come on by!

PROGRAMMING

Strength work continues in our programming along with a continued emphasis on strengthening the midline as well. You will notice in this weeks programming there is AB work to be completed on your own outside of the class. Don’t skip it. It is important and it will help you in the WOD and the rest of your training. 

PR Friday is back! Each Friday there will either be a benchmark WOD or we will attempt to PR a lift. Get excited and set your hair on fire!

Saturday – 3/29

1. Run 400m x 5
rest 2:00 between efforts

2. 15-12-9 reps for time
Front squat, 185/125
Push ups

3. Abs – Post class – 3 x 1 minute plank holds with a load on the back

Sunday – 3/30

1. Partner WOD
For time
2000m
10 Handstand push ups
20 Pull ups
40 Squats
60 Double Unders

Both Partners must complete the workout in its entirety. Only one person working at a time and you may alternate in any fashion you wish. Neither partner can move on the next movement until both have completed the preceding movement.

2. Post Class ABS – 20 Ball ups (STRICT)

Monday – 3/31

1. Heaving Snatch Balance – work up to a heavy single, then drop to 90% of that weight and perform 6 more sets at that weight.

2. EMOM 12
5 Burpees
1 Snatch, 165#/115#

3. POST CLASS ABS – 15 STRICT BACK EXTENSIONS (3-1-3) TEMPO

Tuesday – 4/1

1. Shoulder Press – 3 x 3 – work up to a heavy 3 and perform a total of 3 sets at this weight. Do not drop

2. AMRAP 15
Row 30 calories
20 Push Press, 75/55
20 OH swings, 32kg/24kg
20 Box Jumps, 24″/20″

3. POST CLASS ABS – 3X10 GHD SIT UPS

Wednesday – 4/2

1. “FRAN” – TEST DAY
21-15-9 reps for time of
Thruster, 95/65
Pull ups

2a. 100 Hollow Rocks
2b. Dip supports (top & bottom)

Thursday – 4/3

1. Clean – work up to a max double for the day (18 minutes)

2. Handbalancing – 5 minutes to practice walking on your hands

3. 30-20-10 reps for time
Double unders
Knee to elbows

PR Friday – 4/4

1. Back Squat – 4 x 2, work up to a heavy double (attempt a PR if you have it) and then drop down to 90% of that weight and perform 4 sets of 2 reps at that weight.

2. For time
100 Alternating DB Snatch, 60/40
50 Mountain Climbers
25 AbMat sit ups
12 Burpees

FIRE IT UP with CUSTOM FIT MEALS!

There is a ton of great things happening right now. Allow me to start with announcing we have partnered up with Custom Fit Meals. Here is their pledge:

CFM prepares and delivers fresh, delicious meals made from only the highest quality ingredients.  We specialize in producing Paleo, Primal and clean meals that fit our Nutritional Philosophy.

We use only USDA-certified All Natural, hormone- and antibiotic-free meats.  Our beef is grass-fed Angus, our poultry is cage-free, our pork is pastured, and our produce is sourced locally and organic as often as possible.  We only partner with ranchers that treat their animals humanely and feed them correctly.

Our unmatched variety of meal selections allows you to personalize your menu to fit your lifestyle.  This gives you the convenience you want, the portion control you need, and the quality of ingredients you deserve – all at an affordable price.

CFM GUARANTEE = Quality, Variety & Service + Prices you can Afford

The relationship between CFB and CFM does require a minimum commitment of 10 members. I have tried a couple of the meals and it was very good. The food had a ton of flavor and the portion was very satisfying. If you are someone that has a very busy schedule or if you find it difficult to make the correct choices, Custom Fit Meals will be perfect for you!

Here is how it works.

CrossFit Games Open 14.4 – The Chipper

Week 4 of the Open is here. The muscle up has finally made it appearance. More appropriately for the majority of CFB members, so has Toe 2 Bars. Dave Castro threw us a curveball with adding the rower to the Open for the very first time in history. I LOVE IT!

As has been the case with every Open workout, pacing will play a critical role. How you feel coming off the rower is going to be more important for those that are still struggling with T2B. Most of you will be able to complete 60 calories within 3 minutes and be ok going into the T2B. Today while warming up be sure to feel the pace of the rower and work on transitioning over to the pull up rig. For the T2B really try to focus on that hollow body position and sub maximal efforts. The more you work towards an effort that results in slipping off the bar, the harder it will be to recover the grip strength.

Moving on to the wall ball, attempt to complete the 40 reps in 1-3 sets. Pacing so you can breathe is critical. Your grip will get a much needed break from the first two movements but your legs are going to be tired. Be sure to be accurate and not miss reps b/c you were too fast and out of control.

Cleans for 30 reps. This is it for the majority of you reading this. Set your back, drive through your heels and try to minimize the rest time between reps. If you still have the energy to perform touch and go reps, you will fare better than if you have to perform a quick rep and drop the bar. The fewer sets the better. To hook grip or not to hook grip? I think this will depend on how efficient you are with the clean. If you are a repeat offender of using your arms, then try to use a hook grip to allow a loose but secure grip. If 135 is not a heavy weight and you can keep a loose grip and not pull with the arms on the clean, then give it a go without the hook grip.

Muscle Ups. If you are lucky enough to get this far and you have the ability to perform muscle ups, be sure to have that kip swing dialed in so the arms have as little action in the movement. Return back to the bottom of the dip and “fall” back into the kip swing to load the hip.

GOOD LUCK!!

Programming

With the exception of Carla B (GO CARLA GO!!) the rest of us understand the CrossFit Games season will end for us with 14.5. Because of this, the programming is going to begin our strength phase of training.

There will be a renewed focus on improving strength across the board for all members while still focusing on skill development in areas still lacking across the gym. There will still be a heavy emphasis on met cons as that is the base of what is CrossFit but you will begin seeing shorter and heavier WODS programmed in addition to the classic style of programming that has been emphasized the last couple of months.

WHAT’S ON TAP

Saturday 3/22

1. Push Press – 7×2
Work up to a heavy set of 2 then back off to 90% of that weight and perform 6 more sets.

2. AMRAP 8
10 OH swings, 32kg/24kg
10 Pull ups
5 Front squat, 185/125

Sunday 3/23

1. Run 1 mile (Test)

rest 10 minutes

2. 3 rounds for time
20 DB Split Cleans, 55/35
15 Knee to elbows
10 HR push ups

Monday 3/24

1. Back Squat – 5×3
work up to a heavy set of three and then back off to 90% of that and perform 4 more sets of 3

2. 21-15-9
Calories on the rower
Power Snatch, 135/95

Tuesday 3/25

1. 400m Medball Run – TEST

2. Hand balancing & Hollow body- spend 10 minutes practicing hand balancing and accumulate 100 Hollow rocks

3. AMRAP 5
10 Burpee Box Jumps, 24″/20″
10 Push Jerks, 155/110

rest 3 minutes

AMRAP 5
10 Power Clean, 155/110
10 CTB Pull ups

Wednesday 3/26

1. Bench Press – work up to a heavy set of 5 (not a max)

2. 5 rounds for time
15 OH squats, 115/75
15 Toe 2 bar

Thursday 3/27

1. Deadlift – 3 x 5 work up to a heavy set of 5. Drop down to 90% of that weight and then perform 3 more sets at that weight.

2. “1/2 Mary” – AMRAP10
5 Handstand push ups
10 Pistols (alternating legs each rep)
15 Pull ups

Neal doing his thing!

Neal doing his thing!

On Tuesday night I had the privilege of watching Neal speak to a group of athletes and coaches at Community Rowing Inc.’s monthly Coaching Colloquium.  The topic was Cross Training and he was on fire.  Seeing the way he gets himself and the whole room fired up about the possibilities of constantly varied, functional movement, performed at high intensity is inspiring.  Every time I see Neal tell his story and share his passion with others it reminds me of why I do what I do.  Who is on your team and who inspires you?

 

Who’s on your team?

 

Every day you go to work there is a team of people you work with.  Every day you go to the gym there is a team of people holding you accountable and pushing you.  Every day you go home there is a team there to support you and love you.  Recognize your team.  Support them by working as hard as you can every single second of the day and you’ll make them better.

RRT13 RoR Team pics

 

Inspire Someone Today!

 

Whether it’s your training partner, friend, family, or complete stranger, find a way to inspire them and fight for their goals.  Help drive their passion and pursuit of a better self.  Show them what you take pride in and how hard you work for what you believe in.  Find a way to motivate them and do what needs to be done.

 

If you’re looking for a chance to have some fun with your fellow class mates, meet some new members, and learn something new – sign up for the Partner Mobility Seminar at CrossFit Boston March 29th!

 

Spring is here, set a new goal, attack it, have some fun.

Kevin P. on Wall Balls for FGB!

Kevin P. on Wall Balls for FGB!

I don’t know about you guys, but my shoulders have been feeling it this week after attacking “14.2″.  Congrats to everyone that gave it a go.  I saw many retests and PR’s earlier this week and it was a blast seeing everyone break through their previous scores.  I hope you’ve taken some extra time to smash and mobilize as we get ready for “14.3″.

 

If you’re looking for some extra tips on mobilizing those shoulders consider signing up for our Partner Mobility Seminar on Saturday, March 29th!

 

Sign Up for the Partner Mobility Seminar Here!

 

It will also be a good opportunity to get to know some of our new members.  Here are pictures of a few members that crushed “Fight Gone Bad” and graduated to group classes over the past week.  Give them a shout if you see them in class!

 

Have a great weekend and get after “14.3″!

 

John W. post FGB!

John W. post FGB!

Who are you and what are you about?

 

My name is John Woodson and I am from Lawton, Oklahoma. I did my undergraduate degree at the University of Oklahoma and love my Oklahoma Sooners and OKC Thunder. I am a pretty big sports fan and I grew up playing baseball and basketball. I moved to Boston in 2012 for grad school and have accepted a job up here once I finish up in May.  I have been married to my wife, Whitney, for 3 years this May and we are both super excited to be staying up here in Boston.

 

Why did you join CrossFit Boston?

 

Like I said earlier, I grew up playing team sports and was always used to working out with my team.  But when I went to college and my sports career tapered off, I couldn’t seem to get into a good individual routine.  I would always try to start some new workout regimen, but after 2 weeks would just get bored doing the same things all the time by myself.  I lived in Houston before coming to Boston, and one of my buddies down there started describing crossfit to me and it sounded like just the thing I needed. But I didn’t take any actions about it.  When I moved up to Boston I focused on grad school for a year, but earlier this January looked in the mirror and realized I was about 30 pounds overweight and needed to do something before it got too late. So I called Crossfit Boston and started the 10 session training program.

 

What are you getting out of the Private Training?

 

A ton.  The private training helps on so many levels. After 8 years without consistent exercise, I struggle through a lot of what we do and have to scale several of the exercises.  But having Pat there as my instructor helps me make sure I’m keeping proper form to avoid injury, and he acts as a great coach and motivator. I am able to do more in these sessions than I would have imagined, and I keep improving all the time.

 

Mike H. on SDHP for FGB!

Mike H. on SDHP for FGB!

What are some of your goals for this year?

 

When I started a month ago, I weighed in at 214 pounds and was close to 30% body fat. I now weigh in at 204 and am closer to 26% body fat.  I am hoping to get down below 20% and closer to 15% at least by the end of this year.

 

I used to be able to do 10 pullups no problem back in high school.  I can’t do a single one now.  Eventually, I would like to be able to hit 10 again.

 

Overall I just want to feel better.  My weight and fitness issues have been an emotional as well as physical drain on me.  I want be able to play basketball without needing to take breaks every 5 minutes on the floor. I want to be able to go out and enjoy a nice run in this beautiful city I now call home. Most of all, I want to make habits and build skills that will set me up to stay fit for the rest of my life.

 

What are you looking forward to once you graduate to group classes?

 

Working out with a group again.  Having people there so we can all push and encourage each other and getting to know more people at the gym.

 

Just seeing continued progress on top of the foundation I am building through the private trainings.

Carla dialing in her transitions!  Bring on the Open!

Carla dialing in her transitions! Bring on the Open!

How’s it going CFB?

 

I hope you’ve all had a solid week of training and you’re prepared to take on the first workout of the CrossFit Games Open tomorrow.  We will be performing “14.1″, which gets released tonight at 5pm PST.  If you haven’t gotten around to registering yet, be sure to register by tomorrow!  Here is how to register …

 

1. Visit the website games.crossfit.com

 

2. On the Games site, click on the “register here” button. It costs US$20 for athletes from the U.S., Canada, Australia, and Europe, or US$10 for athletes from the rest of the world to register as an individual. Fill out the required information, agree to the terms and policies and enter your payment information. The information you provide will determine your region for the ENTIRE competitive season (Open, Regionals and Games). Once you complete registration you will be taken to your Competition Page where you can select an affiliate, create a team or join a team.  Our Team for the gym is CrossFit Boston.

 

I hope to see everyone crush it tomorrow!  Eat well, stay hydrated, get a good sleep, and come ready to throwdown! 

2014 Reebok CrossFit Games Open

The 2014 Reebok CrossFit Games Open is less than 1 WEEK away. This is an exciting part of the year because it challenges everyone to compete and competition makes everyone better. It just does. We push harder. We perform in ways we didn’t think we could. We learn so much about our abilities and areas that we still need to improve. It’s the ultimate test over the course of 5 weeks. 

For me as an affiliate owner, it serves two purposes: community building and feedback on the programming being done for the gym.

Lets start with the latter. CrossFit is defined as functional movements, constantly varied, performed at high intensity. That allows a broad interpretation of program design that can be considered CrossFit. How do I ensure that what I am programming is working to make you, the members, more fit? Thankfully Coach Glassman went on to define fitness further as improving work capacity across broad time and modal domains.  Meaning, the ability to perform more work (force X distance ./. time) across very short workouts to much longer workouts with the numerous functional movements CrossFit employs. He even went further and defined fitness 3-dimensionally by including age. Are we increasing work capacity across broad time and modal domains as we continue to get older?

The Open is a test of this exactly. It is free of any biases I may have and we can and do repeat it throughout the year.

Community, each year The Open brings members closer together as we all share this common experience. I equate it to 4th of July “Murph” every Friday of the week. Everyone has the opportunity to meet new faces and cheer each other on. The energy is electric and the effort is “All In”. At the end of the night there is usually a group hanging around and sharing their perspectives of what happened, how to improve, where to go eat after. It’s always fun to see.

This year we will be running The Open WOD every Friday. If you are registered you will be judged and given a score sheet each week. If you are hopeful you may qualify for Regionals your workout needs to be videotaped and your judge must have passed the CrossFit Judges course. Get ready and FIRE IT UP!!!

I love this pic! Krista always comes in with a great attitude, trains really hard, and is seeing great progress!  Keep it up Krista!

I love this pic! Krista always comes in with a great attitude, trains really hard, and is seeing great progress! Keep it up Krista!

What’s On Tap

The programming for the next five weeks will continue to be a high intensity followed with skill work. Be sure to continue hitting your L-sit holds on your own in addition to plank holds and hollow rocks.

Saturday 2/22

3 Rounds for time

50 Double unders
10 Back squats, 135/100
10 Deadlift, 135/100
10 Bar facing burpees

notes:
bar must start from the floor for the back squats. overhead and on the shoulders in any fashion without assistance from a rack

Sunday 2/23

PARTNER WOD

Complete for time reps of 21-15-9
Deadlift, 225/155
Run 500m
Hand release Push ups

This workout is to be performed like a relay event. First person completes 21 reps of the deadlift and then the second person immediately begins his/her reps. When both are finished with 21 deadlift, the first athlete takes off on the 500m run. Athlete 2 takes off when Athlete 1 is finished. When both are finished with the run, Athlete 1 begins his/her push ups, then athlete 2. Continue the above for 15 reps and then again for 9 reps.

Monday 2/24

1. EMOM 12 – 2 Power snatch + 2 Overhead squat

2. Ring dips – 3 x max reps; rest 2:00

3. Double unders – 3 x max reps; rest 2:00

notes:
1. keep the weight moderate to light focusing on speed and efficient bar path
2. Intermediate and beginners may use bands for assistance on static or box dips but NO kipping

Tuesday 2/25

1. Front Squat – 7×2

2. Row as far as you can in 12 minutes

notes:
1. Work up to a challenging weight and then perform 7 sets of 2 reps at that weight.
2. Aim to maintain a +4 seconds of your 2k pace or faster.

Wednesday 2/26

1. AMRAP 10
15 Burpees
10 Power clean, 115/75
5 Chest to bar pull ups

2. Toe 2 Bar – 3 x max reps, rest 2:00

3. Thruster – 3 x 25 unbroken, 75/55; rest 2:00

notes:
1. Burpees games standard. Power clean from the floor.
2. If scaled then perform 3 x 10 at best progression able
3. Scale the load if necessary to perform the 25 reps unbroken

Thursday 2/27

1. Shoulder press – 5 x 3

2. Box jumps – 3×20 unbroken, 24/20; 2:00 rest

3. Deadlift – 3×15 touch and go, 135/95; 2:00 rest

notes:
1. Work up to a challenging weight. Then perform 5 sets of 3 reps at that weight.
2. Games standard (stand up in full extension on the top of the box)

Friday 2/28

2014 Reebok CrossFit Games Open WOD 14.1

TBA


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Athlete of the Month

  • David Kemp

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    Let’s start with a regret. I wish I had gotten off my ass and joined CrossFit Boston a year ago. Fitness-wise, it had been a rough year since I got out of the Marines and started at HBS (Harvard Business School). Not that I wasn’t working out at all, but what I was doing wasn’t [...]

Kid Athlete of the Month

  • ASHLEY SCAFETTA

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    CrossFit is a sport I believe everyone can participate in. I especially see this in the kid athletes of CrossFit Boston. Every new kid I have the opportunity to coach brings to our community a new perspective. Ashley is a young lady who at 10 years old is already competing in triathlons and is a [...]

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