31 Oct 2014
Happy Halloween CFB!
I hope you all are recovering well from a solid week of training. How are those hands and shoulders after “Eva’? Well done to everyone that attacked that. It’s not easy going in and looking at 5 rounds with times over 30min. Yesterday Neal spoke of Box Breathing and Feeding the Right Dog. Be sure to review that blog post and start incorporating deliberate, positive thoughts into your workouts, especially when they’re “Eva”.
Before we get into why I want you to keep practicing mental toughness and the upcoming workouts…
Halloween Potluck at CFB tonight at 7:30pm! Bring your favorite Halloween dish and costume. We’ll have music and good times and there are already 20 people who have RSVP’ed. Get excited and sign up below to let us know you’re coming!
Also, if you’re looking for more fun with CFB, this Sunday at 4pm we will be having “Afternoon Tea with Linda” and attacking the “Linda” WOD. I hear Coach Mickey will even have his favorite pot of tea brewing. Just show up ready for some fun and throw-down!
Ok, now to the future… What’s in store for the month of November? Why is Coach Pat writing the Fire It Up Friday blog?
Neal has given me the privilege to program for the best athletes in Boston. Yes that’s you CFB! I have put together some solid programming for the month of November with a good bit of challenge and mental toughness opportunities as well as a dash of fun. Of course I think it’s all fun and I hope you will too.
This month I want each of you to think about what you enjoy the most in a wod and what you enjoy the least. What are your goats? What are your weaknesses? How can you improve yourself even by 1% everyday this month? I challenge you all to commit to two days a week that include things you’re not good at. The only way we improve and get better is by deliberate practice and mental toughness. Attack the things you’re not good at two times every week and do it with positive thoughts and deliberate focus. If you accept this challenge I guarantee you will see some PR’s this month and feel much stronger as we head into the holidays.
Every Friday I will post the workouts for the next week. Please review them and be prepared not only for what’s in store, but whatever mother nature may be throwing our way. If we need to be outside and it’s raining or cold, we will be outside. Be prepared. Of course if it’s raining to hard or safety is an issue we will come up with an alternate plan, but be prepared to do quality work regardless.
Without further ado, the programming for next week …
“Pat’s Partner Stadium”
1 Section + 3 Push ups
4 Rounds For Total Reps w/ 1min Rest Between (Teams of 4, Rotate Each Round)
750m Row (Time Keeper for Each Round)
Box Jumps (24/20)
1a. Wall Climb to 20sec Handstand Hold x4
1b. 4 Pistols Each Leg (scale by standing on Box) x4
Back Squats (155/105)
Barbell Roll Outs from Knees
10 Double Unders*
*Add 10 Double Unders after each round
3 reps @ 70%
220.127.116.11.2 Strict Handstand Push-ups, rest 3:00
3 reps @ 80%
18.104.22.168.2 Strict Handstand Push-ups, rest 3:00
3+ reps @ 90%
22.214.171.124.2 Strict Handstand Push-ups
5 Strict T2B
50m Bear Crawl
5 Ball Slams
1. 1RM Jerk – 15min
21 KB Swings (1.5/1)
12 Pull Ups
1. 10RM OHS – 15min
2. Complete For Time …
500m Run w/ Plate (45/25)
18 Burpees to Plate
18 Box Jumps (20” Box + Plate)
18 Burpees to Plate
18 OH Walking Lunges w/ Plate
18 Burpees to Plate
18 Goblet Squats w/ Plate
18 Burpees to Plate
500m Run w/ Plate
3 Hang Squat Clean @70%
3 Push Ups
3 Power Clean @60%
5 Hollow Rocks (Scale w/ 10” Hollow Hold)
You know what to do CFB….
Fire it Up! It’s Friday!
Hope everyone had an awesome weekend enjoying some of the best rowing in the world at the 50th Anniversary of the Head of the Charles Regatta! Drew is a rower from Community Rowing who has been working with Renegade Rowing to get stronger and faster without overtraining. He raced in the Men’s Masters Single Event last weekend and took home some hardware while rowing less than 50k a week. He will be joining the Renegade Rowing Club this winter to help push everyone to improve their 2k and get pumped for CRASH-B’s – The World Indoor Rowing Championship.
The Renegade Rowing Club will hold coached practices on Tuesday mornings at 6am starting November 4th. There will also be practices on Wednesday nights at 6pm where I will participate and throw down with all of you. Get excited and let me know if you’re going to join us. Send me an email and signup in the gym!
Congratulations to Ashley S. for taking first in the 18th Annual RPS Power Challenge: Boston last weekend! Here is a video of her crushing her opening Deadlift at 330 lbs. She went 6 for 9 on all of her lifts with a total of 775. In the Back Squat she hit 275 and in the Bench she hit 170. After this weekends competition she is now in the top ten lifters on the RPS Leader Board. Well done committing to your training Ashley and keep up the awesome work! If you guys see her in the gym give her a pound!
For more information and results on the meet checkout revolutionpowerlifting.com
Renegade Rowing Breakfast – Sunday @10:30am!
If you’re interested in joining the Renegade Rowing Club this year we will be starting in a couple of weeks. Come by the gym this Sunday (10/19/14) at 10:30am to enjoy some coffee, bagels, and stories of years past. We will be getting everyone fired up about the upcoming Renegade Rowing League and training for the best 2,000m race of your life at the CRASH-B Indoor Rowing World Championship in February! Please send me an email – [email protected] – if you’re planning on stopping by or if you’d like to join us this year. After breakfast and the info session we will all be heading over to the Charles River to cheer on the crews racing in the Head of the Charles Regatta!
Hope to see you all Sunday!
08 Oct 2014
Hey CFB! Great work on those rowing intervals on Tuesday. Everyone really got after it and the form is definitely coming along. Keep it up! Speaking of rowing…
Life get’s crazy, especially this time of year as we gear up for fall parties and the holidays – CFB Halloween Party Anyone? In the Rowing World, the Head of the Charles is known to rowers as Rowing Christmas. Every year on the third weekend of October, rowers past and present gather to remember the good old days and push themselves to the limit against the best in the world. If you can get outside today, go for a walk along the Charles River. You will more than likely see other random people both tall and small looking at the bridges and turns scouting their line for race day. Keep an eye out for coaching launches filled with coxswains doing the same thing from the water. The biggest regatta in the world is just over a week away. Time to get excited!
If you’re interested in checking out the Head of the Charles next weekend, October 18-19, I’ll be cheering on our very own Bob E. around 9am on Saturday morning from the Western Ave. Bridge. He’ll be racing in a single for the first time and I can’t wait to see him get after it. On sunday you can also check out the Boston College Men’s Crew Team who I’ve been training with Renegade Rowing. Either way it should be an amazing weekend with lots of fun activities, so get outside and drink it in! Here’s a spectator’s guide if you’d like more info.
Never seen the Head of the Charles Regatta before? Try the following today! Take 15 minutes today to stop. Breathe. And go for a walk. Watch some rowing. How does the boat move in relation to the body? What part of the stroke does the boat move the fastest? How’s the form look compared to your erging on Tuesday?
If you’re lucky enough to do this please share your thoughts, where you were, and what you saw!
20 Sep 2014
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
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]
29 Aug 2014
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.
CF Warm up
1. Back Squat – 10-1-10-1-10
2. 3 rounds for time
21 Front Squats, 115/75
With a partner complete for time
200m Medball run, 20#/15#
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)
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.
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)
30 Clean and jerks for time (should be no longer than 6 minutes)
1. Run 3 x 500 @ 80% rest 2:00 between efforts
2. AMRAP 15
21 Russian Swings, 32kg/24kg
14 Goblet Squats, 32kg/24kg
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
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
35 Air Squats
20 Aug 2014
Howdy 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
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:
2 suicide sprints on the basketball court
10 Push ups
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
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
Hold the pace for all 20 rounds
“Grace + Helen”
With a partner perform the following:
60 Clean and Jerks, 135/95
6 rounds of
21 KB Swings, 24kg/16kg
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.
Perform three rounds of this couplet for time.
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.
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
Rest 4 minutes
Tabata Thruster, 45/35
Rest 4 minutes
Tabata Clean, 95/65
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.
1. Power Clean – 4 sets x 126.96.36.199 @ 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.
1. High Bar Back Squat – 5 reps x 3 sets @ 70%; 22×2
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
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.
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.
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!