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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

The Renegade Rowing ClubFirst things First!  Congratulations to all competitors at the 2014 CRASH-B Indoor World Rowing Championships last Sunday.  CrossFit Boston and Renegade Rowing had a total of seven athletes compete for their personal best performance over 2,000m on the Concept2 Indoor Rowing Machine.  All of our athletes either met or achieved a new Personal Record (PR).  I got a chance to cox many of them, basically sit behind them and motivate them to push harder, and everyone executed their race plan just as we had practiced all winter long.  Overall the experience of racing hundreds of the best rowers from around the world was awesome.  I’d say they definitely  achieved 7 or 8 minutes of Glory!

 

Here are the results:

David Porter 7:35.6

1797406_586393424770135_310530241_nThor Helgason 7:18

Jodie O’Malley 8:29.3

Terese Holm 8:14.1

Bob Ezzell 7:50.4

Nick Anderson 6:35.8

Andrew Morrissey 7:03.3

 

Have you ever used a Partner for Mobility?

The CrossFit Boston Renegades will be hosting a Partner Mobility Seminar run by our very own Kapil Khimdas at the end of March!

Here are the Details:

Saturday, March 29th,

11:15am – 12:00pm Partner Mobility Seminar

12:00pm – 12:45pm Paleo Potluck

 If you would like to join in the fun,

sign up here: CFB Renegades March Event

 

Who want's some partner mobility?

Who want’s some partner mobility?

Have you ever dreamed of Running Up Mt. Washington?

Well now you can!  A group of runners from CrossFit Boston will be teaming up to conquer Mt. Washington this Spring.  If you decide to register and join them, sign up under the team name “CFB United”.  Sign up at - mountwashingtonroadrace.com

Comment with what you plan on doing!

Some housekeeping items first: Don’t forget that tomorrow is the retesting of the 2014 Transformation Challenge. Heats begin at 9:30AM and will run every 30 minutes finishing at 12pm. There will not be any regularly scheduled classes. The gym will still be open for those not participating to make up a missed workout or hit some strength work.

FIRE IT UP! FIRE IT UP!

Great week of training everyone! Randy came to visit us and Vijay “Beefcake” Thomas claimed the second best score for the gym.  If you missed the Facebook post…

Beefcake conquering "Randy"

Beefcake conquering “Randy”

Dennis The and Omri Levi also put their names on the leader board as well for the men and Shannon “She-ra” Flahive is now the leader for the females!  Don’t worry picture coming soon. :-)  “Malleolo” also graced us with its presence for the first time this week. What a tough WOD.  Adam “Captain America” Voci was the only person attempting to complete it Rx and he could not finish under the 15:00 time cap.  This will become a regular gym benchmark so y’all will have the chance at redemption!

2014 Reebok CrossFit Games Open

There are only 13 days until the first WOD is released.  Have you signed up? Why not? Listen, for the majority of us participating it has nothing to do with qualifying for Regionals. It is about challenging yourself under a competitive environment at a level a little higher than what occurs in day to day classes.  You can learn so much about yourself with a little bit of competition.

What’s On Tap

Saturday – 2/15

Row 2000m

The workout begins with 20 thrusters of a 45# barbell. Every 500m the athlete must perform another 20 thrusters. The clock stops at the end of 2000m.

2014 T-Challenge

20 thrusters
500m row
20 thrusters
500m row
20 thrusters
500m row
20 thrusters
500m row

Sunday – 2/16

1. Deadlift – 5 x 2

2a. Handstand Holds – accumulate 5 minutes in a hold
2b. Toe 2 bar – unbroken sets

(Accumulate 5 minutes in a handstand. Each time you come down from the handstand position, perform an unbroken set of toe 2 bar. Post your best and worst linked sets to comments.)

Monday – 2/17

1. AMRAP 12

10 Pull ups
8 Overhead squats, 95/65
6 Over the bar burpees

2. L-sit holds – 8 x max holds (don’t hold more than 20 seconds)

Tuesday – 2/18

1. AMRAP 7
80 Double unders
50 Calorie row
30 Overhead swings, 24kg/16kg
20 Pull ups

2. Accumulate 15 minutes of muscle up practice

Wednesday – 2/19

1. 10 Rounds for time
10 Deadlift, 135/95
8 Hang power clean (from knees), 135/95
6 Shoulder to overhead, 135/95

2. Accumulate 200′ of Overhead walking lunges – 115/75

Thursday – 2/20

1. Back Squat – 7 x 1 (straight sets)

2. 15 rope climbs

Friday – 2/21

1. “Fran” 21-15-9
Thruster, 95/65
Pull ups

2a. Box jumps – 4 x 10 unbroken (game standards)
2b. Toe 2 bar – 4 x max unbroken

RRC CRASH-B PrepWe have six members of Renegade Rowing and CrossFit Boston competing at CRASH-B’s, The World Indoor Rowing Championships, this Sunday.  If you’ve never seen an indoor rowing event it’s pretty epic.  Come check it out and cheer on our athletes.  The competition is held at the Boston University Agganis Arena throughout the day.  Below is a list of our competitors and the times they’re racing.  I’ll be on the floor helping push them to new PR’s.  Bring a friend and cheer them on!

 

Bob Ezzell 9:50am

Thor Helgason 10:05am

David Porter 2:45pm

Terese Holm 3:00pm

Nick Anderson 3:15pm

Andrew Morrissey 3:15pm

 

Good Luck All!  Have Fun!

-Coach Pat

FIRE IT UP!  FIRE IT UP!

What an awesome week of training.  The PR Bell has been ringing like a boss!  If you haven’t had a chance to make it over to the CrossFit Boston Facebook page you want to. We have been posting up a ton of pictures from the WOD’s for you to share with friends and family.  As one member put it, “Now my Mom will be able to see that I am ok.”  Go on over and feel free to Tag yourself.

Do you see a core to extremity violation??

Do you see a core to extremity violation??

A New Face?

Next week you will see a new face coaching you in the classes.  Coach Tina will be leading the charge along with Pat, G2, Adam V, and myself.  She has been doing such a great job with the CrossFit Boston Kids program and I know that she will bring the same dedication to you all as well.  Be sure to give her a warm welcome.

What’s On Tap

The intensification of programming will be continuing as we draw closer to the beginning of the 2014 Reebok CrossFit Games Open Season.  Outside of class time spend more time working on skills and less volume of training.  Your goal is to be as an efficient mover as possible while still ramping up your fitness through the daily WOD’s.  Strength will be a secondary goal gained through repetition of movement and exposure to time under tension in the WOD’s and the weekly dedicated strength WOD.  

When the WOD is a strength day, it should be as intense as the rest of the week.  I am not prescribing loads.  It is implied that you will work up to a very challenging weight for the rep scheme (2 reps/3 reps) and attempt to perform all of the sets (5) at this weight.  It should leave you exhausted!

There is more midline work programmed this week.  Really focus on engaging your abs.  This will help you carry it over to all of our WOD’s. Midline stabilization is a huge part of being successful in sport and movement.  

Saturday – 2/8

Complete for time

30 Thrusters, 95/65
30 Pull ups
30 Hang squat cleans, 95/65
30 Push ups
30 Deadlift, 95/65
30 Knee to elbows

Post WOD – Skin the cats

Sunday – 2/9

1. Deadlift – 5 x 2 (straight sets)

2. For time with a Partner (volume shared equally alternating every 10 reps)
100 Double unders
100 DB Shoulder to overhead, 55#/35#
100 Pistols
100 DB Snatch, 55#/35#
100 Box jumps

Monday – 2/10

AMRAP 15

30 Power Clean and Jerk, 75/55
2 Muscle ups
25 Power Clean and Jerk, 105/75
4 Muscle ups
20 Power Clean and Jerk, 135/95
8 Muscle ups
15 Power Clean and Jerk, 165/115
16 Muscle ups
10 Power Clean and Jerk, 205/135
32 Muscle ups

Tuesday – 2/11

1. 3 rounds each for time

Row 500m
rest 1:00 between each round

2. 5 rounds for time
10 Box jumps, 20″
10 Pull ups

Wednesday 2/12

1. “Randy”
Complete 75 reps for time

Power Snatch, 75/55

2. Bench Press – 5×3 (straight sets)

Thursday – 2/13

1. “Malle0lo”
15-12-9
Squat clean, 185/125
Push jerk, 185/125

2. Tabata L-sits

Friday – 2/14

1. Reps of 21-15-9 for time

Sumo deadlift high pull, 95/65
Burpees to a 45# plate
Handstand walk (20-14-10)

2a. Strict pull ups – 3×5 AHAP
2b. Strict dips – 3×5 AHAP

23 Jan 2014

FIRE IT UP! January 24, 2014

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Fire It Up!  Fire It Up!

Do you realize that there are only 34 days until the first WOD is announced for the 2014 Reebok CrossFit Games Open?  Insane! As you know we are choosing one movement each week to highlight for skill development.  The movements have been chosen based on what has been most common in previous years selections and those that we feel may show up in the future.  Two weeks ago we focused on the thruster.  This week we focused on Toe 2 bars and knee to elbows.  Next week…the pistol!  Get ready to see some real improvement if you are struggling with the basics of the movement and some loading if you can perform this movement well.

Tuesday was a special day in the gym.  The WOD was very similar to Open WODS completed in the past two years consisting of snatches and Burpees.  The time was programmed to be a shorter AMRAP to ensure intensity was HIGH.  There was even a discussion prior to class explaining the expectations.  Perform as though your head was on fire.  You all did not disappoint!  I was impressed in the efforts I saw all around.  I believe, everyone properly scaled the load for the snatch and turned his or her motor on full go!  Keep it up, the programming is going to ask that you find that dark place again and again.

Beyond the obvious of work capacity, your mental capacity will determine just how well you perform in the Open workouts.  Start preparing now!

Renegade Rowing League

The second 2k Test for the RRL is this upcoming Saturday at 11AM.  There will not be an 11am class.  We will still be holding the regular 9 & 10 AM classes.

What’s on Tap

Saturday 1/25

AMRAP 8
10 Pull ups
15 Toe 2 Bar
25 Burpees

Sunday 1/26

AMRAP 6
10 Pistols (5 each leg)
10 Alternating KB Snatch, 32kg/24kg
10 Box Jumps, 24″/20″

REST 12 MINUTES

AMRAP 6
10 Back squat, 135#/95#
10 Power Snatch, 135#/95#
10 Box Jumps, 24″/20″

Monday 1/27

1. Push Press – 12 minutes max for the day

2. 10 Minute “Cindy”
5 Pull ups
10 Push ups
15 Squats

Tuesday 1/28

1. Practice Pistols

2. For time
100 double unders

3. 5 rounds for time
10 Burpees
10 DB Shoulder to overhead, 55#/35#
20 Alternating DB Snatch, 55#/35#

Wednesday 1/29

1. “Diane”

Reps of 21-15-9 for time
Deadlift, 225/155
Handstand push ups

2. Barbell Thruster – Max for the day 15 minutes

Thursday 1/30

1. AMRAP 10
Row 20 calories
20 Knee to elbows
20 Ring dips

2. EMOM 15
2 Hang squat snatch – ascend to AHAP

Friday 1/31

1. 4 rounds for time
10 Bar facing burpees
15 Deadlift, 155#/105#
10 Pistols (5 each leg)

2. Overhead Squat – Max for the day 12 minutes

Hey CFB! Are you ready for a great week of clean eating, dirty training and Not Your Average Joes Team Throw Down?

We are! The points on the board for the Transformation Challenge are starting to come in. If you haven’t gotten them in to me please do so by Wednesday. Lynn Marshall, Kathy Materazzo and myself are all fighting for last place…it’s fierce! The rest of you are rocking it out…keep up the great work. Love all the recipes on the Transformation Challenge page. If you need extra help with nutrition be sure to reach out to Alex Black.

Here are the Teams competing at North Shore CrossFit on Saturday:

Biscuits & Gravy: 
Nick, Evan, Lynn and Ms. Congeniality

CFB Earlybirds:
Mickey, Ali, Jodie and Pat

Snatchues of Liberty:
G2, Cori, Kristin, Dennis

My Biceps Need Bread:
Tito, Adam, Carla, Katie

Drop, Pop ‘N Lock:
Jason W., Kiel, Sophie, Shannon

Shakin’ Not Stirred:
Omri, Sharon, Nigel, Ashley

Snatch Me If You Can:
Chrissy, Kari, David Y., John Z.

CFB Badass Consortium:
Pat L, Alex B., Jason, Rachel

There will be car pools leaving from the box Saturday morning around 8:30. Check in with your team about rides and let me know if you need one. Also, the WODs were posted, look them over and ask a coach for help if you need to figure out a strategy.  We are here to help!

I also hear that some teams are coming up with some outrageous outfits….can’t wait!

 

13 Jan 2014

NOT YOUR AVERAGE JOES

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The WODs have been announced!

Car pool will be from the gym. If you need a ride let Tina or G2 know. Details will be coming out tomorrow.

Here are the WODs and they don’t look pretty….

Not Your Average Joe’s  Team Workouts 

Overall Scoring will be placement based. 1st = 1pt, 2nd=2pts, etc. Lowest combined points will determine final placement.

10am – Briefing
10:30 Start Time

Workout 1&2 (10 Minute Time Cap)

2000m row

Thrusters 75/55

Athletes must stay in order on the rower.
Both Workouts are completed when the 2000m row is completed
While a team member is rowing the remaining 3 members will alternate on thrusters
Max combined reps thrusters will count as a 2nd workout score
Any order on the thrusters
Must squat below parallel or to a ball if having form problems.
Finish in lockout position overhead

Workout 3 (10 Minute Time Limit)

Combined 2 Rep Max Efforts

All Team members must complete 5 burpees before every attempt on the barbell
Team mates must lift in order
The team member must announce the weight they are attempting
Each team will have a mens and womens bar
Each team will have 4-45’s, 2-25’s, 2-15’s, 2-10’s, 2-5’s and 2-2.5’s
Two Team members need to Snatch
Two Team members need to C&J (announced before start)
Score is all 4 team members combined heaviest doubles
Standards

C&J- Weight must touch shoulders durning movement

Snatch – Ground to Overhead and come to a final lockout position.

Workout 4

Team Sprint Relay (Heats every 5 Minutes)

4 sprints each / 50 yard sprint relay

Each team will have one baton
Baton needs to be passed to next team member to complete their leg of the relay
Athletes must stay behind the start line to receive the baton handoff
Athletes must cross the turn around line with both hands and feet
If the line is not crossed athlete must return to the line and cross it to continue

Workout 5

AMRAP 6 In Relay

10 Pushups
10 KB Swings
10 Box jumps
Each Team Member completes 10 reps each of an exercise one at a time before moving on to the next exercise. Repeat rounds until time is up.

Standards
Pushups – full range / arms lock out at top/ chest to deck

KB Swings – Full lock out overhead/ arms straight/ press standards for lockout

Box Jumps – Full extension with control at top of box

Score is total reps completed

FIRE IT UP!

We are officially complete with our first FULL week in January.  The classes have been humming with people returning from holidays with family and friends.  You all have been motivated for sure.  The first week of the 2014 Transformation Challenge is complete as well and it has been obvious to all of the staff the commitment and dedication you all are showing towards it.  Hats off to you.  The entire purpose of this challenge is to help instill discipline and invoke habits that make your life better for the long term.  

2014 REEBOK CROSSFIT GAMES – OPEN SEASON 

Did you know that CF Games Open begins in 48 days?  Yup, it’s that time of year again.  As always, I encourage everyone to sign up for the Open.  Registration officially begins on Jan. 15.

Even if you have no intention of participating in CrossFit as a sport, it will be a great motivator to stay consistent with your training as it will provide something to train for beyond becoming more fit.  It will allow you to compare your level of fitness amongst hundreds and thousands of other participants.  

The programming at the gym will begin shifting in preparation for the Open.  You will notice an increased focus on certain movements that have been programmed often Opens of the years past.  Due to this concentration, the variety will not be as broad in movements and time domains.  Metcons will focus on the 3-15 minute range with the goal being efforts with much higher intensity.  Training loads will be lighter to ensure higher intensities.  Strength training volume will be lower with higher intensity as well.  Coaches will be cueing you to work on the psychological aspect of training and learning how to dig deeper into reserves and find dark places as you learn to cope with discomfort.  

It is sure to be fun!

Programming for Next Week

Saturday 1/11
1. AMRAP 5
10 Deadlift, 155#/105#
10 Push ups

rest 15 minutes

AMRAP 5
10 Deadlift, 155#/105#
10 Pull ups

Sunday 1/12
1. With a partner complete 3 rounds each for max reps
Row 250m
Max reps Push Press, 95#/65#

One person begins on the rower while partner 2 begins with the push press.  They switch when the first person completes the 250m.  The workout is complete when both partners have completed 3 rounds of 250m on the rower.

2. Individual Threshold test

Row 1k

rest 10 minutes

Row 1k

For both efforts the row should be just shy of max effort.  Increase intensity to max effort for the last 250m.  Go to a dark place. 

Monday 1/13
1. Front Squat – 6×2

2. AMRAP 12
7 Toe 2 Bar
10 OH Swings, 24kg/16kg
20 Mountain Climber (10 each leg)

3. Thrusters – 3 x max reps (rest as needed between sets)
75#/55#

Tuesday 1/14
1. AMRAP 7
100 Double unders
75 DB Thrusters, 25#/15#
25 CTB Pull ups

rest 20 minutes

AMRAP 7
100 Double unders
75 DB Thrusters, 25#/15#
25 CTB Pull ups

2a. Dips – 4×6 AHAP
2b. Bent over rows (BB) – 4×6 heavier than last week

Wednesday 1/15
1. EMOM 12
3 Snatch – ascending to AHAP

2. 4 rounds for time (15 min cap)
10 Deadlift, 185#/125#
10 Over the bar burpees

Thursday 1/16
1. Shoulder Press – 6×2 @ 90%

2. “Filthy Fifty”
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Friday 1/17
1. EMOM 17 
2 Touch and Go Clean + 5 thruster (ascend to AHAP)

2. Split Jerk – 7×1

Saturday 1/18
1. AMRAP 3
Burpees

rest 5 minutes

AMRAP 3
Thruster, 95#/65#

rest 5 minutes

AMRAP 3
Power Snatch, 95#/65#

Renegade Rowing League is January 25th!  Who's In?

Renegade Rowing League is January 25th! Who’s In?

If you’re looking for a chance to compete over the next six weeks and gain those valuable 5 points for the transformation challenge, then look no further!  

 

The Renegade Rowing League will be held at CrossFit Boston on Saturday, January 25th starting at 11am!

 

Checkout the video above and see if you can pick out members of CrossFit Boston competing last December.  The RRL is a 2k race where everyone has their own virtual boat projected on the wall.  All you have to do to compete is register online by Wednesday, January 22nd.  Click here and register today!


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Athlete of the Month

  • “Warrior” Linh Nguyen

    Warrior Linh

    Tell us about yourself. What was your background growing up? Sports? Activities? I’m passionate about higher education, fitness, and craft beer (even though I’ve pledge not to drink until after I conquer the Spartan Beast in September). I was born and raised in Massachusetts and took a job opportunity in which allowed me to relocate [...]

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