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06 Oct 2014

What Are You Waiting For?

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Do you recognize yourself as any of these????

REGISTER HERE!

20 Sep 2014

Beat The Streets!

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Beat The Streets Fundraiser

From Tina Ramos – Founder of CrossFit Kids Boston

When I started my CrossFit journey five years ago I knew this was a training method I wanted to use to help kids and teens. I have been fortunate to be able to use this type of training to help kids while I was at CrossFit Boston. Since June I have been out pursuing the other half of my dream~ making CrossFit accessible to the most needy kids in the City of Boston. I’ve been doing this in partnership with Neil Jacobs, the founder of The 3PointFoundation. 

The core mission of The 3PointFoundation is to help inner city kids prepare and go to college. The teachers who work in the program do this by taking the kids out of the city and to a summer camp over a 4-week period—an academic camp. For 8 hours a day these kids must be in the classroom studying the basics of math, writing and reading. It’s a rigorous program for most 5th grade students and on top of the high academic expectation is a curriculum that the boys must live everyday—high character expectations. The boys are held to high standards of behavior and the curriculum makes character a part of the daily requirements. 

During the school year the academic preparation continues at the Reggie Lewis Center every week. 

The hook is basketball. Thus, the 3Points ~ academics, character and basketball. This year we are adding a new hook, CrossFit! I am writing to you the CrossFit Boston community to get involved and help support us as we branch out. You love CrossFit and you know these boys and girls will! What does your support go towards? Great question!

We are first trying to build awareness amongst many leading CrossFit communities in and around Boston. We are letting you know we will be launching our program at the Reggie Lewis Center in Roxbury. We are raising funds to help pay for equipment and eventually send CrossFit coaches to Kid certification courses. We have a plan to make this program a part of the bigger Steve’s Club National Program for at-risk youth. With your support we can make this one of the strongest programs in the nation. The goal is to have a CrossFit program for inner city youth at the Reggie Lewis Center and to help these kids continue to pursue excellence in school so that someday they can go to college. 

Who knows, one day these 5th grade kids may become a member of the CFB community but it all starts on Saturday, October 4th

We are having BEAT The Streets Throw Down at CFB during the morning hours. Get your team ready ~ One Male and One Female per team. Scaled and Rx Divisions! Sign up on the white board with your partner.

What you donate is up to you.  We are so happy to have you join our BEAT The Streets Team!

When: Saturday, October 4th

Time: WOD 1 takes off at 9 a.m. with Scaled Division; followed right after by the Rx Division

WOD 2 starts at 10 a.m. with Scaled Division; followed by Rx Division

WOD 3 starts at 11 a.m. with Scaled Division; followed by Rx Division

It’s a morning of competition and celebration. We are celebrating building a wider community for the most needy of our kids in the City of Boston.

And if that wasn’t enough we are continuing the fun at UMass Boston on Sunday, October 12th. The top 3 teams in the Rx and Scaled division will make the finals at UMass Boston and go against the top teams from the other participating affiliates:

Reebok CrossFit Back Bay

CrossFit New England

CrossFit 617

CrossFit Medusa

So get your game face on and get ready to help a kid here in Boston! Your participation is necessary to make this dream a reality. If you can’t compete either day consider volunteering your time.

If you need more details please let me know. You can email me at: [email protected]

 

THANK YOU!

 

29 Aug 2014

082914 – FIRE IT UP!

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FIRE IT UP! FIRE IT UP! 

It’s the last Friday of Summer! Labor Day is Monday and the kids start school the day after, if they didn’t already. It’s a great time to recommit to your fitness and goals. We have a lot of programs coming up to help you do just that. Strength Challenge 2.0 is on the horizon, Mobility class, and the Co-Ed Throwdown. I know the list definitely has gotten larger the last few days of those participating in the Throwdown. It’s going to be a ton of fun for everyone.

LABOR DAY CLASS SCHEDULE

We will be running one class this Monday at 9am. It’s none other than “Fight Gone Bad”. Put in the work to recognize all the contributions workers have made to the strength, prosperity, and well-being of our country.

PROGRAMMING FOR NEXT WEEK

The last two weeks have been spent finding 3RM’s in many lifts. Beginning this upcoming week the strength lifts will be based on percentages of those lifts. You need to compute the Estimated 1RM for each of the lifts to ensure you get the most out of the training. Here’s how:

1 Rep Max = wt lifted x 3 reps x .0333 + wt lifted

Lets assume you hit 300 on the back squat for 3 reps. Punch that into the formula and it looks like this:

1RM = (300 x 3) x .0333 + 300
1RM = (900 x .0333) + 300
1RM = 30 + 300 = 330

From here you will take your percentages as written for the day.

Saturday 8/30

CF Warm up

1. Back Squat – 10-1-10-1-10

2. 3 rounds for time
400m run
21 Front Squats, 115/75
15 Pull-ups

Sunday 8/31

With a partner complete for time
200m Medball run, 20#/15#
Max Burpees
400m Medball run, 20#/15#
Max Power Clean, 95/65
800m Medball run, 20#/15#
Max Back Squats, 95/65

While 1st partner completes the medball run, partner 2 performs max burpees. They switch partner 2 runs while partner 1 performs max burpees. Continue until both have completed the 800m run. Score is both time in seconds + reps completed.

Monday 9/1 – Labor Day 9am WOD ONLY

“Fight Gone Bad”

3 rounds of:
Wall-ball shots, 20-lb. ball, 10-ft. target (reps)
Sumo deadlift high-pull, 75 lb. (reps)
Box jump, 20-inch (reps)
Push press, 75 lb. (reps)
Row (calories)

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate,” the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Tuesday 9/2

1. Heaving Snatch Balance – 3 x 5 keep it light and focus on technique

2. Complete reps of 10-9-8-7-6-5-4-3-2-1

Squat snatch, 135/95
Push-ups (double the reps)

PR Wednesday 9/3

1. Back squat
5 @ 60%
max dips BW – rest 2:00
5 @ 70%
8-12 dips BW+ (AHAP) – rest 2:00
5+ @ 80%
8-12 dips BW+ (AHAP)

2. “Grace”

30 Clean and jerks for time (should be no longer than 6 minutes)

135/95

Thursday 9/4

1. Run 3 x 500 @ 80% rest 2:00 between efforts

2. AMRAP 15
21 Russian Swings, 32kg/24kg
14 Goblet Squats, 32kg/24kg
7 Pull-ups

FIRE IT UP FRIDAY-GRINDER 9/5

Complete 2 rounds for time

25 Deadlift, 275/175
25 Box Jumps, 24/20
25 Wallball shots, 20/15
25 Power clean, 185/125
25 Wallball shots, 20/15
25 Box Jumps, 24/20
25 Push press, 135/85

Saturday 9/6

1. Shoulder press
5 reps @ 60%
Max strict pull-ups BW, rest 2:00
5 reps @ 70%
8-10 strict pull-ups (AHAP) BW+, rest 2:00
5+ reps @ 80%
8-10 strict pull-ups (AHAP) BW+, rest 2:00

2. Complete 3 rounds for time
Row 500m
35 Air Squats

vijaybackHowdy CFB!  How’s your training going?  When’s the last time you mastered a skill?  Have you done a strict Handstand Push Up or Double Under yet?  Have you dreamed of doing Pistols?  Well this September it’s time to make those dreams a reality!  You’re coaches will be rolling out extra skill programming to be done before and/or after classes.  In order to improve and continually progress we must challenge ourselves, and that means working on our goats on a consistent basis.

I’ll be helping everyone master Pistols!

Before we get going I’d like you all to read an article on why your squat may be different then someone else’s.  This way we’re on the same page and can begin working on why you don’t have a pistol yet.  We need to figure out your optimal stance for the squat and then consider how this might affect your setup for the pistol and what you need to improve.  As you read this article you’ll discover why some people can squat narrow and some people have to squat wide.  Should everyone strive to squat with their butt to their heels?  You shall find out.

The Best Kept Secret Why People Have to Squat Differently! (from themovementfix.com)

After checking out this article and video, comment here with your ideal squat stance and why you think that is.

18 Jul 2014

071814 – Fire It Up Friday!

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It’s a great morning here in Ol’ Latrobe while getting away with the family for a few days. We have been spending time relaxing, hitting the parks for the kids, and reuniting with family that we haven’t seen for some time. Getting away is good for recharging the batteries so we can hit it hard again once we are back in town. I am looking forward to hitting some heavy iron!

It’s about time for me to FIRE IT UP and here is what I am going to be doing for my workout today:

AMRAP 12
2 suicide sprints on the basketball court
5 Burpees
10 Push ups
15 Sit-ups
20 Squats

IN-HOUSE THROWDOWN

Next Friday is our In-House Throwdown beginning at 6:00pm. The heats will go off every 30 minutes with 8 athletes at a time. Right now the plan is for 5 Heats finishing the final heat at 8:30pm. Afterwards we will be ordering in delivery from Soul Fire BBQ or you can bring something from home. Bring your favorite summer beverage and kick back with some friends. 

Sign up for your Heat HERE.

WHAT’S ON TAP

Saturday 8/19

1. EMOM 12 – women 4 snatch/men 2 Snatch @ 75%

2. Row :30/:30 – 20 rounds
:30 @ 90% take 7-10 seconds off your 500m pace
:30 rest

Hold the pace for all 20 rounds

Sunday 8/20

“Grace + Helen”

With a partner perform the following:

60 Clean and Jerks, 135/95

Then

6 rounds of

400m run
21 KB Swings, 24kg/16kg
12 Pull-ups

For the clean and jerks the partners must alternate every 10 reps until all 60 reps are completed. Then the partners will alternate every round until both complete 3 rounds each of the workout. The total time to complete the entire workout is the score.

Monday 8/21

Perform three rounds of this couplet for time.

Three muscle-ups
50 sit-ups

Notes:

1) Perform any sit-up you want.

2) If you still can’t perform the muscle up. Give us 15 strict pull-ups and 15 strict dips per round.

3)Typically, you’ll have the strength for a muscle-up when you can do 15 pull-ups and dips without a pause.

Tuesday 8/22

1a. Front squat – 4 sets x women 8-12 reps/men 5 reps @ 70%; 21×1, rest 2 mins between sets

1b. Dips – 4 x Amrap (-4), stop 4 reps shy of failure

2. 10 sets x :10 L-sit hold, rest :30 between sets

3. 21-15-9 for time
Goblet squat
KTE

Wednesday 8/23

Tabata Squats
Rest 4 minutes
Tabata Thruster, 45/35
Rest 4 minutes
Tabata Clean, 95/65

Notes:

1) The Tabata Interval is 20 seconds of work followed by 10 seconds of rest, repeated 8 times.

2) Add the three scores from each effort for a total score for the workout.

Thursday 8/24

1. Power Clean – 4 sets x 1.1.1.1 @ 70%, rest 3 minutes between sets

2a. Deadlift – 8, 8, 6, 6 – touch and go, rest 1:30
2b. Handstand push-up cluster – 3.3.3 x 4 sets, rest 1:30

3. Row as far as possible in 7 minutes.

Friday 8/25

1. High Bar Back Squat – 5 reps x 3 sets @ 70%; 22×2

2. “Bell”
3 rounds for time

15 Deadlift, 185/125
15 Pull ups
15 Front Squat, 185/125

FRIDAY 7/25 – IN-HOUSE THROWDOWN

1. 3 attempts (10 min) to establish a 2RM Front Squat

1 minute rest then

2. AMRAP 8
Row 16 calories
8 Burpees

 

The CrossFit Boston In-House Throwdown will be next Friday, July 25th at 6:30pm with food and beverages to follow.  So the question is…. Are you ready to compete?  Against yourself?  Against others?  Below are a couple of my thoughts on what it means to be an athlete, and even better, a firsthand athlete.  Read through, reflect on your training and experience in the gym, and share what you think it means to be an athlete.

Stan perfecting the TGU

Stan perfecting the TGU

The Firsthand Athlete

A firsthand athlete has the competence and confidence to rely on personal experiences to prepare for, execute, and learn from a performance both as an individual and as part of a team.  The in-house throwdown at CrossFit Boston is a unique opportunity to test your athleticism because there is no coach calling plays, talking you through the pre-comp warm-up, or cueing you on that one technical or tactical fix during the wod.  

If you can’t make the throwdown because of vacation, you will still need to know what to do to keep up with your training.  When an athlete is away on vacation there is no coach to walk them through a workout.  When an athlete enters the arena on game-day or goes home for vacation it’s up to them to know what to do, what to think about, what to fix, and what to focus on.  The firsthand athlete actively communicates with their body, teammates, and coaches to continually learn and work towards their goals.

Chau crushed a personal record in her triathlon last weekend! Congrats Chau!

Chau crushed a personal record in her triathlon last weekend! Congrats Chau!

The CrossFit Boston Athlete 

One of my main goals as a coach at CrossFit Boston is to develop Firsthand Athletes.  With a class full of Firsthand Athletes, who can work hard together and stay focused on what they must do as individuals to make the rest of the group better, the possibilities are endless.

Have a great Thursday, work hard this week, and see you at the Throwdown next week!

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11 Jul 2014

FIRE IT UP! Friday 7/10/14

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FIRE IT UP! FIRE IT UP!

Hey, the Baystate Games are this coming weekend and there are quite a few of your fellow members competing. So, get out and show your support. The event is held at UMass Boston. The ladies kick off the morning and the men mid morning to afternoon. Here is a list of those competing:

Women Competition Begins @ 9AM:
Sharon Leary
Sophie Hu

Lightweight men Competition Begins @ 12pm:
Sean Theriault
Joe Mathias

Heavyweight men Competition Begins @ 3pm:
“Mobility” Martin Breu
Eric Jonas

I know from experience that this day is always better when there are some others around to support you. If you have some free time on Sunday, get down there and cheer them on!

REBOOT TIME

I am going to be taking some days off with my family to head down to Old Latrobe where my Mother and Sisters reside. My family has yet to meet Zoë and are eager to do so. I am looking forward to taking some time to reboot and recharge the batteries for when we get back. So, if you don’t see me for a few days, don’t freak out. :-)

WHAT’S ON TAP

Saturday 7/12

1. 2 rounds for quality
15 Back extension
15 Dips

2. AMRAP 8
15 Russian Swings, 32kg/24kg
15 Burpee to a 25# plate

Sunday 7/13

1. EMOM 15
3 CTB Pull-ups
5 Thruster, 95#/65#

2. Partner AMRAP 15
200m run
max pistols alternating each rep
400m run
max box jumps, 24″/20″ (step down)
800m run
max wallball shots, 20#/15#
1600m run
max push-ups

Both complete the entire work. 1 begins with the run while the other starts with pistols then switch. Keep alternating until 15 minutes are up. If both complete the 1600m run, then start again at the beginning.

Monday 7/14

1. Deadlift – 3 x 5 reps @ 80%, tempo 21×2

2. For time
21 Squat Clean, 50% of BW
21 Push-ups
15 Squat Clean
15 Push-ups
9 Squat Clean
9 Push-ups

Tuesday 7/15

1a. Bench Press – 3 sets x 5 reps @ 80%; tempo 21×2
1b. Ring Rows (strict) – 3 x 8-12 reps; tempo 3133

2. 2 x 1500m, rest 4 mins between sets

Wednesday 7/16

Complete 5 rounds for time

1000m row
15 Thrusters, 75/55
15 Burpees

Thursday 7/17

1. Perform three rounds of this couplet for time.

Deadlift body weight 15 reps
Run 250 meters

2a. Seated DB Press, 3 sets x 8-10 reps moderate weight; 21×1
2b. Weighted Pull-up cluster, 3 sets x 1.1.1.1, 21×1

The pull-ups are strict. Perform one rep drop off for a one count then repeat 3 more times.

Friday 7/18

Tier 1 Fitness Rating Test

400m med ball run
Max Pull-ups
Max Push-ups
Max Sit-ups (1 minute)
Tabata Squats

Saturday 7/19

1. EMOM 12 – women 4 snatch/men 2 Snatch @ 75%

2. Row :30/:30 – 20 rounds
:30 @ 90% take 7-10 seconds off your 500m pace
:30 rest

Hold the pace for all 20 rounds

 

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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?

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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. 

 

 


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