21 Mar 2014
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.
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
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
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
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
Calories on the rower
Power Snatch, 135/95
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
10 Power Clean, 155/110
10 CTB Pull ups
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
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
19 Mar 2014
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.
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.
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!
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”!
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.
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.
26 Feb 2014
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!
21 Feb 2014
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!!!
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.
3 Rounds for time
50 Double unders
10 Back squats, 135/100
10 Deadlift, 135/100
10 Bar facing burpees
bar must start from the floor for the back squats. overhead and on the shoulders in any fashion without assistance from a rack
Complete for time reps of 21-15-9
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.
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
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
1. Front Squat – 7×2
2. Row as far as you can in 12 minutes
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.
1. AMRAP 10
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
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
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
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)
2014 Reebok CrossFit Games Open WOD 14.1
First 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
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
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…
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
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.
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
2a. Box jumps – 4 x 10 unbroken (game standards)
2b. Toe 2 bar – 4 x max unbroken
We 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!
07 Feb 2014
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.
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 DB Snatch, 55#/35#
100 Box jumps
Monday – 2/10
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
rest 1:00 between each round
2. 5 rounds for time
10 Box jumps, 20″
10 Pull ups
Complete 75 reps for time
Power Snatch, 75/55
2. Bench Press – 5×3 (straight sets)
Thursday – 2/13
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! 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
10 Pull ups
15 Toe 2 Bar
10 Pistols (5 each leg)
10 Alternating KB Snatch, 32kg/24kg
10 Box Jumps, 24″/20″
REST 12 MINUTES
10 Back squat, 135#/95#
10 Power Snatch, 135#/95#
10 Box Jumps, 24″/20″
1. Push Press – 12 minutes max for the day
2. 10 Minute “Cindy”
5 Pull ups
10 Push ups
1. Practice Pistols
2. For time
100 double unders
3. 5 rounds for time
10 DB Shoulder to overhead, 55#/35#
20 Alternating DB Snatch, 55#/35#
Reps of 21-15-9 for time
Handstand push ups
2. Barbell Thruster – Max for the day 15 minutes
1. AMRAP 10
Row 20 calories
20 Knee to elbows
20 Ring dips
2. EMOM 15
2 Hang squat snatch – ascend to AHAP
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