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RRT launchingHello CFB!

Hope you had an awesome 4th of July Weekend!  Above is a video that got posted on the CrossFit Main Site just over two years ago when I first became one of your coaches.  I’m getting pumped because it’s that time of year again.  Time for the Renegade Rowing Team to get on the water, learn to row, and come together as a team to hold each other accountable.  Next Thursday we will be holding tryouts at Community Rowing in Brighton.  If you’d like to learn how to row and do it with a bunch of badass CFB members then the time is now.  If you are reading this and you happen to be a CrossFitter from another box, you are welcome to join us, we’d be glad to have you!  Please sign up below.

 

Renegade Rowing Tryouts: Thursday, July 17th @5:30am @CRI

 

Sign Up Here

 

Tryouts Based on your Knowledge of the Following… RRT KSA’s

 

If you are interested, want to know more about the KSA’s, or have a few questions please let me know ASAP so I can get you fired up to get on the water.  I’m working with a couple of people early next week to review basic technique and drills.  Hit me up at [email protected] if you’d like to join in.

 

RRT launchingTryout for the Renegade Rowing Team (RRT)

 

I’m reposting the link for tryouts just in case anyone missed last weeks announcement.  The RRT is a 6 week term, rowing in 8’s on the water at CRI every Tuesday and Thursday morning at 5:30am starting Tuesday, July 22nd.  If you’d like to join the team tryouts will be Thursday, July 17th at 5:30am @CRI.  Please sign up below.

 

Tryouts: Thursday, July 17th @5:30am @CRI

 

Sign Up Here

 

Tryouts Based on your Knowledge of the Following… RRT KSA’s

If you’d like to setup a  free consultation with me to go over the KSA’s at CRI please shoot me an email at [email protected]

 

Have you met Dock?

 

Dock is a new member that just graduated with Fight Gone Bad!  Keep an eye out for him and be sure to welcome him to the crew!

 

Who are you and what are you about?
 
I’m Dock, originally from Cape Cod, I’m currently a struggling illustrator and a part time Grocery Clerk. I’m all about exceeding my own expectations and challenging my potential. Ever since conquering obesity and losing over 120 lbs through my own hard work, I carry the mentality of “Anything’s possible, and if it’s not I’ll give it a run for it’s money.” I apply that in everything I do.
 
Why did you join CrossFit Boston?
 
I joined Crossfit Boston after seeing a bunch of video’s online of crossfit and it seemed to encompass everything that I need to consistently push my physical potential in an encouraging environment of people with a similar attitude. I did research and after being a bit iffy of the credentials of other nearby crossfit gyms I found Crossfit Boston had their act together and after the initial evaluation I knew I made a good choice.
 
What are some of your goals for this year?
 
My goals are constantly in a flux and I never have anything particularly in mind. As far as fitness is concerned I generally just want to surprise myself. I want to be able to reflect back to the time I was overweight and say “How the hell did I get to the point where I can do something like this, that’s incredible!” If I can say that to myself at least 3 times this year, I will be happy.
 
What are you looking forward to once you graduate to group classes?
 
I’m looking forward to just being in a group environment of awesome people. As much as I accomplished working out alone, it kind of sucks and I never really Identify with other folks at normal gyms. I want to be around people who want to move around a lot as opposed to being around people doing slow and concentrated lifts for an hour, I don’t have the attention span for that!
24 Jun 2014

Feeling Beat-up?

By There are no tags 1 comments

There are many things throughout the day that cause us stress; work, family, traffic (especially this!), the foods we eat, exercise. And all of these stressors contribute to inflammation. Many of us may not realize that we are inflamed, but it manifests itself in such things as stiff muscles and joints, knots and swollen muscles, skin rashes, colds and other things you may not think of of as “inflammation.” Here’s a link to a good article written by Mark Sisson of Mark’s Daily Apple called “What is Inflammation?” Take note where he mentions that inflammation isn’t necessarily a bad thing. It’s our body’s natural response to injury, pain, illness or stress. 

 

While I could spend a lot of time discussing inflammation, I think Mark might be a little more qualified to talk about it more than I am. So, I’m going to use this opportunity instead to talk about a great way that I’ve personally used to reduce my inflammation. Most of my inflammation is the result of my training here at CFB. I eat a fairly clean diet (at least now I do), I have few external stressors in my life (did I get enough sleep last night before I had to wake up at O dark hundred to be in to coach?), and I have no major injuries (for now… thankfully). So my training leaves me pretty beat up. I am consistent with getting mobility work in every day, mostly because I know that it will make me feel better for my next workout. When I start getting to the point where I am spending almost an hour on mobility to get ready for a workout, I know that something has to give.

 

Luckily my training has some built in back-off weeks where I still do some work, but the volume is much lighter and it affords me the opportunity to focus on my recovery. During this time, I go in for a 60-90 minute massage (every month). This always gets me ready to do some solid work in the coming weeks, plus I always feel like a million bucks after I leave. I also increase my protein intake a bit for muscle recovery; eat a lot more fruits and veggies for their vitamins, minerals and antioxidants; and double my fish oil intake.  See I know that the reason my muscles are tight and screaming at me every day is because they are inflamed from the work I am making them do for me day-in and day-out. Fish oil makes me physically feel better. My muscles become less swollen and my joints seem to lose their snap, crackle, and pop. Not to mention the other health benefits I reap from the increase in fish oil consumption. 

 

When I went to Regionals to cheer on Carla, I did a little bit of booth hopping checking out all CrossFit products. I came across the Pure Pharma booth. I know them for their high quality fish oil, Vitamin D and Magnesium supplements. After a short conversation, I was asked if CrossFit Boston would like to carry their products to offer our members the benefits of their products. I brought this idea to Neal, and he said he wasn’t interested in carrying the products himself, but I could if I thought we had a need for it at the gym. And I did just that. I am now carrying Pure Pharma products at CFB. I believe we have some of the best protein we can get at CFB, and I wanted to carry something that we can all get benefits from. See I think (unfortunately) that a lot of members see taking a post-workout shake as something for a “competitive” CrossFitter. I don’t agree, but I think that we can all agree that EVERYBODY can reap the benefits of Fish Oil. That is why I decided to carry Pure Pharma. They are the best in the business, and it is in everyone’s interest to get the best stuff available to them. 

 

I am carrying the entire Pure Pharma line.  You can check it out here, and if you have questions, would like more information, or are interested in starting to see the benefits of these great products, you know where to find me. 

 

 

23 Jun 2014

Motivated Monday

By There are no tags 6 comments

“Unless a man undertakes more than he possibly can do, he will never do all that he can.”

-Henry Drummond

We are ramping up into our last full week of June! It is amazing how fast each month goes by. As the temperature is finally getting warmer, its time to keep pushing your fitness. Get after your weaknesses and turn them into strengths. Perform the common, uncommonly well.

As I was coaching this weekend, I began wondering if you all would be interested in an in-house throwdown. I think it would be a ton of run. Give everyone a chance to put their fitness to test in a slightly different environment. It would be free, include a few sponsors with take aways, and a chance to hang out with each other for an extended amount of time.

What do you think? Are you game?

Post to comments.

Marcus Hide liked this post

FIRE IT UP! FIRE IT UP!

It was another kick a$$ week of training. Throwback Thursday brought with it a ton of personal bests on the jerk. Zack hit 225 in the afternoon. Big Daddy Lapidus 195 in the morning. Rockstar Jen B leading the ladies with 160. It’s great to see improvement all across the board. On Tuesday night Johnny B(ryson) snatched a 20# personal best in his snatch. Great work everyone!

The PR Train is not gone from CFB. Today we are going to take all those repetitions and work up to a One Rep Max on the power clean.

Be aggressive. Start with a solid set up: feet under the hips, low back arched and the trunk braced. Drive through your heels. Be patient in keeping your shoulders over the bar until it travels above the knees. Start accelerating once you are above the knees and then jump and shrug yourself under the bar to meet it.

After that is finished we are hitting “The Bear”. An old CF benchmark. Watch a video of it being completed way back at the original CrossFit Santa Cruz.

 

CROSSFIT BOSTON BRANDED BOARD SHORTS

Don’t forget we have sizing samples available at the front desk for those that wish to pre-order their CrossFit Boston shorts. I will be placing the order by the end of next week.

WHAT’S ON TAP

Sunday 6/22

Reps of 21-15-9-15-21 for time:

95#/65# Barbell Thruster

This is to be completed with a partner. Partner 1 will perform 21 Thrusters, while partner 2 will hang from the bar and then switch.

For the round of 15 thrusters the “resting partner” will hold a handstand against the wall.

For the round of 9 thrusters the “resting partner” will hold a “flexed arm hang” (chin over the bar of a pull-up).

Repeat the sequence as you move back up the ladder.

Then…

2000m relay run (each partner must run 500m twice alternating with his teammate)

The partner completing work must stop if the “resting partner” has to come off the wall, drop off the bar.

Monday 6/23

3 circuits with a 7 min cap for each round
15 Power Clean, 75% of BW
Tabata Airdyne/Row, total calories
rest 3 minutes

score is total calories for each circuit
post time for each circuit to comments.

Tuesday 6/24

1. Death by Pull-ups madness
ADVANCED – Death by Muscle-up madness

2. Hang powersnatch/OH squat 21
Double Under, 2 minutes
Hang powersnatch/OH squat 15
Double Under, 2 minutes
Hang powersnatch/OH squat 9
Double Under, 2 minutes

Wednesday 6/25

Run 800 meters

Deadlift 15-12-9-6-3-1 reps, max load @ each set

Run 800 meters

Note:

1) Rest only one minute between first 800 meters and Deadlift.

2) Rest one minute between sets.

3) Start second 800 meters one minute after last Deadlift set.

4) Max efforts on runs and lifts!

5) Submit run times, lift loads, and body weight.

Thursday 6/26

Row 500 meters
Dumbbell walking lunge, 30 steps
Row 1000 meters
Dumbbell walking lunge, 30 steps
Row 2000 meters
Dumbbell walking lunge, 30 steps

Friday 6/27

1. Snatch – 1RM (20 minutes)

2. EMOM 15
2 Power Snatch @ 75% of 1RM

Saturday 6/28

1. Shoulder Press – 31×1, 3 x 5 reps @ 80%, rest 1:00 between sets

2. Clean & Jerk (50,75, or 100% BW) 15 reps
Row 500 meters
Rest two minutes

Clean & Jerk, same load, 15 reps
Row 500 meters
Rest two minutes

Clean & Jerk, same load 15 reps
Row 500 meters

Time each interval and post to comments, along with load for the clean and jerk.

RRT Boat PressTryout for the Renegade Rowing Team (RRT)

 

(RRT = 6 week term rowing in 8’s on the water at CRI every Tuesday and Thursday morning at 5:30am starting Tuesday, July 22nd)

 

Tryouts: Thursday, July 17th @5:30am @CRI

 

Sign Up Here

 

Tryouts Based on your Knowledge of the Following…

 

If you would like to learn these KSA’s and prepare for Tryouts please setup a 20min session with Coach Pat to review what you need to know and work on.  Your first 20min session is free and will be on the Dock Box at CRI.  Just email Coach Pat to setup a time – [email protected]

 

Renegade Rowing Team Required KSA’s (Knowledge, Skills, and Ability):

 

Equipment:

 

  1. How to carry and setup equipment.
  2. Port, Starboard, Bow, Stern
  3. Port Oar
  4. Starboard Oar
  5. Oarlock
  6. Oar Collar

 

Skills:

 

  1. Posture
  2. Control/Ratio
  3. Connection
  4. Teamwork, Following, Rhythm

 

Stroke Cycle Positions:

 

  1. Catch
  2. Finish
  3. Arms Away
  4. Bodies Over
  5. 1/2 Slide
  6. 3/4 Slide

 

Drills:

 

  1. Feeling Drill
  2. Chop Drill
  3. Release/Catch Placement Drill
  4. Pause Drill (Single, Double, Tripple Pause)
  5. Reverse Pic Drill (Focused on Connection)
  6. Pic Drill (Focused on Swing and Body Preparation)

 

Bladework:

 

  1. Feathered
  2. Squared
  3. Squared and Buried
  4. Check it Hard and Hold Water
  5. 1/2 Square @ 1/2 Slide
  6. Full Square @ 3/4 Slide

Who’s game?

Hey All! It’s Hump Day and I was pleasantly surprised with 17 of you in the 6am class. The energy was high and fun while hitting the WOD. The rest of the day will have to step it up to keep pace!

BUMPER STICKERS

We have received the new shipment of CrossFit Boston Bumper Stickers. Grab yours at the front desk and show your pride for CFB! Don’t have a car? Throw it on your laptop.

CROSSFIT BOSTON SHORTS

Via Privé - VPX Men's shorts

Via Privé – VPX Men’s shorts

After trying multiple shorts from different manufacturers, I have finally found a pair of shorts that feel great and are functional for CrossFit. You may have seen me in the Via Privé VPX black board shorts. I have been testing them, trying to destroy them for a couple of weeks now. They fit great and don’t bunch up at the waistband or ride up as I squat or perform any other activities. They are super light and dry very quickly post WOD or if you want to jump in a pool (yes, I have tried them in a pool too!). 

We are going to take some pre-orders for next Wednesday. I have a S, M, L, and XL available behind the desk to try on. If you are interested, try on a pair and you can fill out the information on the order form at the front desk. The layout will be a small CFB Sign Logo on the left leg towards the bottom, subtle and classic. The shorts will retail at $65.

 

COMPETITOR PROGRAM

After having numerous conversations with different members after Regionals, we are going to be launching a revamped Competitor Program. I am bringing in Coach Kevin O’Malley of CrossFit Vagabond, Easton MA to design and oversee the program.  Kevin has a ton of experience as both a Regional Level Competitor and coach of CrossFit Athletes up to the Games Level. 

The first step will be to contact me. I will forward you the initial testing sheet that needs to be completed so that I can pass it along to Kevin. He will then begin putting together the plan. Don’t worry if the entire sheet is not filled out. If you know some of the outputs based on recent trainings then you can use those benchmarks.

I want to make this available for anyone that is interested in pursuing CrossFit as a Sport and is interested in competing locally, regionally, and nationally. The day to day specifics will depend on the number of people that jump on in. There will be at least 1 if not 2 days per week that we will meet as a group to train and get feedback from coaching. The rest of the time it will be the responsibility of the group to coordinate with each other and complete the programming.

The program will be $49/month. The fees include: programming, coached classes, check in with myself and Kevin, and continual tweaking based on progressions.

Email Neal if you have any questions or to request the form and get started!

FIRE IT UP! FIRE IT UP!

This week has been a test in and of itself. If you were in more than 3 times during the week, your body is probably feeling tired. You know, in that good way when you know you have physically put yourself through some tough sh*t and will become better because of it. 

Yesterday was a plethora of new personal bests in max pull-ups. It was great to see as I know many of you had been working so hard to improve them for quite some time. Congratulations to those that made the leader board: Rachael (we will miss you), Stacey E (look how far you have come – Ray for the orange and the blue!), Alex B (awesome Coach to Be), Russ (VPX), Nigel (Pencilnecks UNITE), and Lapidus (#dadstrong). You all have raised the bar for others to strive for. Great work!

FLAG DAY BBQ 

When: Saturday at 5pm

Where: Mark and Kari’s – 20 Taylor Rd, Belmont

What: Food & Drink – $10 to cover cost of food and drink. You can bring a dish two if you like.

RSVP: [email protected]

CROSSFIT LEVEL 1 SEMINAR 

The gym is closed this weekend while we host the CrossFit Level 1 Seminar. Meet Saturday at the Harvard Track (9am) to complete a WOD on your own with the membership (no coach will be present). Meet Sunday (9am) at the Harvard Stadium, again, this will not be instructor led.

WHAT’S ON TAP

Saturday 6/14 – Harvard Track

1. 8x100m sprints with 45 sec rest between efforts

2. 4 rounds for time
400m run
50 Air Squats

Sunday 6/15 – Harvard Stadium

Run as many stadium sections as you can in 20 minutes.

Monday 6/16

For time:

2000m row or 1600m run
21 Deadlift, 145/100
21 Ring dips
2000m row or 1600m run
15 Deadlift, 145/100
15 Ring dips
2000m row or 1600m run
9 Deadlift, 145/100
9 Ring Dips

Tuesday 6/17

1. Dumbell “Tabata” Thrusters (front squat/push-press, interval: 20 sec’s on/10 sec’s off X 8) Use 10″ box.

challenge is 10 reps while holding at least 50% of your BW in DB’s.

rest 8 minutes

2. 3 rounds for time
15 over the box jumps
15 power cleans, 115/75

Wednesday 6/18

1. Back Squat – 8RM (20 minutes)

2. 3 rounds for time
15 knee to elbow
5 muscle ups
15 knee to elbow
rest 2 minutes

If you can’t muscle-up substitute 25 pull-ups and 25 dips at each round,and…. get the muscle-up soon. Power through this workout.

Thursday 6/19

1. Jerk from behind the neck – 1RM (20 min)

2. Complete 3 circuits:
Box Jump twenty-five jumps in sixty seconds, then immediately
Powerclean 15 reps.
Rest sixty seconds.

No rest during jumps or powercleans. Each round is about three minutes including rests.

Intermediate: 20″ box and 50% bodyweight powerclean
Advanced: 26″; box and 75% bodyweight powerclean
Elite: 32″ box and 100% bodyweight powerclean

Friday 6/20

1. Power Clean – 1RM

2. “The Bear”
Without stopping or dropping the bar, complete the following sequence, seven times:

Power Clean
Front Squat
Push Press (have bar land behind head, in rear-rack position)
Back Squat
Push-Press (have bar land on chest, in front-rack position)

Once you’ve completed the sequence seven times consecutively without stopping, drop the bar. Add weight, attempt another sequence of 7. Repeat for a total of five rounds.

NOTES:

1. PLEASE TAKE THE TIME TO WATCH THE DEMO VIDEO http://youtu.be/0WOP9J7QPwI. It will help clarify things immensely.
2. There is no time limit for this progression. Athletes may take as much time or as little time as needed between rounds.
3. Once a sequence of seven has been started it can’t be stopped. If you need to rest, you must do so with the bar on your back or on your chest – it may not rest on the ground.
4. Athletes are to START LIGHT, and add weight after each completed sequence of seven.

Saturday 6/21

“Kelly”

5 rounds for time
400m run
30 Box Jumps
30 Wallball shots

Here’s the RRT on Monday finding some rhythm in the Quad…

 

Do you have what it takes to Race?

 

RRT Boat PressHave you ever seen an eight racing at top speed?  Are you interested in experiencing that for yourself?  Can you follow?  Can you push yourself?  Can you push others?  Do you have discipline? Will you work hard and find a way to push on even when pain and that little voice inside your head tells you to stop?

 

Then you should tryout for the Renegade Rowing Team.

 

We’ll be training twice a week starting mid July and racing in September.  More details are on their way.

 

Comment if you’re ready!  Tryouts in July!

Chrissy Lewis Summers liked this post

For Time:

Row 500 meters (max effort after warm-up).
Hang from bar and slowly bring knees to elbows 15 reps (no kipping).
Powerclean 15 reps (max load).
Hang from bar and slowly bring knees to elbows 15 reps (again, controlled).
Row 500 meters (all out!).
Powerclean 15 reps (same load as before)

Sunday 6/1 (Day 3 of Regionals)

Partner “FRELEN” for time

Run 400m
21 Thruster, 95#/65#
21 KB Swings, 24kg/16kg
21 Pull-ups
Run 400m
15 Thruster, 95#/65#
15 KB Swings, 24kg/16kg
15 Pull-ups
Run 400m
9 Thruster, 95#/65#
9 KB Swings, 24kg/16kg
9 Pull-ups


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