06 Jan 2014
Now that the New Year is behind us AND winter storm “Hercules” has come and gone, we can finally settle in and get back to a normal schedule. A positive routine and good habits are what will lead to success in your fitness goals and beyond. When you first wake up, add 5 minutes of meditation to your morning. Find a comfortable place to sit (not slouching), close your eyes, then begin focusing on your breathing. Utiliize Coach Divine’s “Box Breathing” techniques from the SealFit Academy and the Unbeatable Mind Academy. Try to build up to 10-15 minutes a day and you will learn a new peacefulness and a renewed energy to tackle the day.
What’s On Tap
DB Squat cleans, 55/35
2a. Dips – 4×6 AHAP
2b. Bent over rows – 4×6 AHAP
3. Overhead tricep extensions – 2 x submax AHAP
“submax” means just shy of failure or that you could probably complete 1 or 2 more reps with good form
1. AMRAP 15
15 SDHP, 75#/55#
15 Box jumps, 24″/20″
15 GHD sit ups
2. Practice Handstand to forward rolls for 15 minutes
headstand to rolls
1. Jerk or Push Jerk – 15 minutes to work up to a max for the day
2. For time
10 Double unders
10 Back squat, 155#/105#
20 Double unders
10 Back squat, 155#/105#
30 Double unders
10 Back squat, 155#/105#
40 Double unders
10 Back squat, 155#/105#
1. 3 rounds for time
20 Alternating DB Snatch, 60#/40#
10 Pistols (5 each leg)
5 Handstand push ups
2a. Bench press – 5×3
2b. Hanging leg raises – 5×10
3. BB bicep curls – 3 x max reps with moderate weight
1. EMOM 20
2 TnGo Snatch (AHAP)
AbMat sit ups
04 Jan 2014
The Transformation Challenge is off to a great start. We are just finishing the last of the Hydrostatic Measurements which started at 7 a.m. It’s been a long and productive day of Testing on the WOD and Mobility. A huge thank you to Keith of FitnessWave!
We also want to thank our Challenge sponsors Bos Creek! Remember CrossFit Boston if you are in the challenge you have to sign up today to get started with 5 extra points towards your challenge. There is no purchase necessary but you do have to sign up with Bos Creek today. Below are instructions.
We are looking forward to helping you over the next 6 weeks make some changes to your lifestyle choices and seeing the great results!
- Sign Up!
- It’s Free AND You Receive a $20 Credit Towards your first order of Grass-Fed Beef, Chicken & Pork
- Earn Points Towards CFB Transformation Challenge
Send an email to: [email protected]
Subject Line: I’ll take the Bos Challenge
Body: CrossFit Boston
**The owner Greg is allowing CrossFit Boston members to forgo the video portion of this challenge unless you want to compete against athletes from other affiliates. When Bos Creek posts the WODs we will announce them and you will have an opportunity to complete each WOD and earn 5 points per WOD. It’s a WIN! WIN!
02 Jan 2014
We will be closed for AM classes. The goal is to be open for the 12pm class. Keep your eye on the blog and FB page for updates.
31 Dec 2013
Happy New Years to all members of the CrossFit Boston community from our Team. We really appreciate everything everyone has done this year and your continued support and belief in our product we deliver day in and day out. CrossFit is great, but the true magic is in the community and that is nothing without you.
Reflections and Resolutions
There was quite a lot that happened in 2013. Some good. Some bad. Some great!
CrossFit Boston went through a philosophical shift in that we reintroduced a more stringent entry process for those interested in joining the gym with our Fundamentals Training Program. After 5 months, though it is still a continual work in progress, it has been a great success. Our new clients are joining the group classes with a better understanding of what CrossFit is, a better grasp of the movements, and achieving their goals faster than I have experienced in my 9+ years of coaching CrossFit.
The gym has received a facelift and we will continue to do so. My commitment to you all is to begin replacing out bumpers that have seen better days, especially the 25# plates. I am also planning to replace/add to the bars used in oly as well.
We have had more members participating in local competitions than any previous year and that is exciting to see. As all of us coaches have written before, your training will become more focused and consistent when you have something to train for. Get after it!
On a personal note, I am looking forward the transformation challenge to reorient myself and my training. The last quarter of the year was not my best for many reasons but now is the time to shed new skin and hit the ground running. My family is in our new home and we are awaiting the arrival of our new daughter this first month of 2014. This year will be a great year!
What do you have planned for yourself this year? Where do you see your greatest opportunities to improve your fitness? What challenges do you still need to overcome? Post your thoughts to comments.
We are closing today at 5:30pm and will re open on Thursday morning for the 6am class. Thursday and Friday are normal class schedules. Saturday there are NO classes, only the HEATS for the Transformation Challenge. There will still be Open Gym and Weightlifting. Sunday is normal and Monday on we are regular again.
Tuesday 12/31 – 6, 7, 12p, 4:30p
Wednesday 1/1 – CLOSED
Thursday 1/2 – Normal Schedule
Friday 1/3 – Normal Schedule
Saturday 1/4 – NO CLASSES (Transformation Challenge HEATS only – SOLD OUT NO EXTRA SPACES AVAILABLE)
Sunday 1/5 – Normal Schedule
1. Back Squat 7×1
2. AMRAP 15
10 deadlift, 185/125
30 double unders
1. AMRAP 3 x 3
6 push press, 115/75
6 box jumps, 20″
2. 2 Position Snatch – (High hang & Mid hang) – 7×2
1. Deadlift – 7×2
30 bear complexes for time, 95/65
1/4 – Transformation Challenge WOD
29 Dec 2013
I love rumors! Facts can be so misleading, but rumors, true or false, are often revealing.
Landa from Inglourious Basterds
I heard that Jason Wong is going to send Kiel a six-pack of beer every Friday night for the next 6 weeks. And Kiel will be having pizza delivered to Jason at the gym every day. Both of these guys are going to be dumping packs of cigarettes in Omri’s car in the hopes he takes up smoking again. And you don’t even want to hear what they plan to do to poor Kristen Halfpenny to sabotage her chances of winning the Transformation Challenge.
Rumors! And we haven’t even started yet. Rest assured that this Transformation Challenge is actually user friendly. Who wants to be miserable when you start out the New Year. It’s a time to reflect and be grateful for what we have, not a time to punish yourself because you had one to many drinks on New Year’s Eve or too much fruit cake!
It’s not a starvation plan that ends after 6 weeks and you go back to the old ways. It’s an opportunity to clean up your eating and add some habits that you can incorporate into your daily life. It’s about slowing down and taking time to meditate everyday for 10 minutes. Drinking more water to help your internal systems work better. Sleeping more! Or better yet, getting to bed at a decent hour in the evening. And it’s about us coming together as a community to just be healthier, happier and have a little more fun with our WODs!
Here’s What You Need To Know:
- We are helping you incorporate the following into your daily life:
- HYDRATION (H20)
- DAILY EXERCISE
- Hydrostatic Measurement is on Saturday, January 4th. Everyone has been scheduled at this point. Be on time for your appointment. Bring a bathing suit and a towel.
- You will receive a 6-page reading of your measurement results. It will have advice for caloric intake based on your goals. These can be used as a starting point for the nutrition portion of the challenge. But keep in mind that we are not keeping food journals. It is a point system. If you need more help with the eating portion Alex Black has offered her services at a discounted rate. I suggest you talk with her soon and consider hiring her for the six weeks of the challenge.
- For those who prefer hip/waist ratio measurement that will also be done on Saturday, January 4th.
- Testing WOD is also on Saturday, January 4th. Schedule has also been sent out. Neal is going to program a great WOD for everyone to finish and test different abilities. Coaches will be on hand to help you get through it.
- Transformation Challenge starts on Sunday, January 5th. The point system goes from Sunday to Saturday. Everything will be explained in the TC Packets you can pick up on Saturday, January 4th.
I’m also happy to announce that we have teamed up with Bos Creek, artisan meat, chicken and pork. They will be giving a months worth of meat to our Transformation Challenge winner! Check out their website:
In addition we want you to sign up today for the BosChallenge! It is a separate worldwide challenge but the owner Greg is letting us participate as a group. Once the Bos Creek WODs are announced on January 20th we will be posting them and having times for you to come in and finish them. There are only 3. We also get the opportunity to win 35 lbs of grass fed beef, chicken and pork as an affiliate if we get the most members to sign up. Spring barbecue!
If you sign up this week Greg is offering $20 to be used for grass fed beef, chicken or pork when you order on line. It’s free to sign up and all you have to do is email him. Below are instructions:
Send an email to: [email protected]
In the subject line write: I’ll Take the Bos Challenge
In the body write: CrossFit Boston
You must identify in the body as “CrossFit Boston” because we are using this challenge as an opportunity to win as an affiliate! In addition, we will be offering you the opportunity to finish the BosChallenge WODs (only 3) during the weeks of January 20th – February 4th. If you feel you have what it takes to go up against athletes from around the world we will video record you and send in your results. Otherwise, the WODs will be recorded in your Transformation Challenge record and you will receive 5 points towards our challenge for each WOD completed. It’s that simple.
Coaches will be on hand Saturday, January 4th to help you sign up for the BosChallenge as well! I suggest however you do it this week and get the meat ordered so you are ready to eat clean and train dirty!
Due to unforeseen circumstances the gym will be closed for the Noon class and will re-open for the afternoon classes. Sorry for any inconvenience. Have an awesome afternoon!
18 Dec 2013
Performing an appropriate warmup for the workout that is set out each day can make or break a performance. Below is the warmup we use fairly consistently in classes at CrossFit Boston and at the Renegade Rowing Club. It’s a good 10min warmup to focus on control, connection, and recovering to strength. Checkout how slow the Renegade Rowing Club approaches the catch in the beginning. Executing this drill with control will allow you to really focus on putting technique changes into effect and hitting that catch with good timing and connection.
Please share what you do for a warmup when rowing is involved in the workout. What is your focus?
Renegade Rowing Club Warmup:
1min – 1/2 Legs Only
1min – Full Legs Only
1min – Legs and Body Only
1min – Full Stroke
1min – Pause @1/2 Slide Every Stroke
5min – 10 Strokes On/ 10 Strokes Off, 15 On/15 Off, 20 On/20 Off
13 Dec 2013
FIRE IT UP! FIRE IT UP!
Whew, lots of 13′s today. Lucky 13 for sure here at CFB. Another week of solid effort, kicking ass, and excelling in general. Way to go and keep it up.
Some questions came up this week regarding the prescription and how to approach the workouts. I want to address this for everyone so that all has a better plan. Keep in mind it is not absolute. There are many ways to go about this. What I am offering is ONE way.
First begin with MECHANICS. You first need to look at how well you move for EACH movement. Where are there opportunities? What can you rock out like crazy? If you have poor thoracic and shoulder mobility, then don’t think about adding heavy weight to a snatch! You are only going to get yourself injured. Pushing through with really bad form is NOT being BADASS, its being UNINTELLIGENT. Remember, this is about long term success. Bottom line scale back the load you are using to first prioritize moving better. The same can be said for volume as well. Reduce the exposure in a stressful environment until you have developed proper mechanics. While performing 100 pull ups in a WOD may sound really cool, you probably would have gotten a better training effect with 30-40. This is what you are being taught during Fundamentals Training. If you joined the gym pre-fundamentals, then set up a time with a coach to go through some private sessions. You will gain a great deal of insight from the one on one attention.
The second part goes hand in hand with MECHANICS and that is CONSISTENCY. Once you demonstrate competence in a particular movement, what is the next step? Becoming consistently better at that movement. Demonstrate that you have really developed the hardware for the movement pattern. If you are training in class 3-4 times per week you may not get regular exposure to certain movements that you are struggling with. This means you need to take it upon yourself and get some extra PRACTICE on your own time. This could be as simple as 10 minutes before or after class time a couple days during the week. It doesn’t mean you have to spend hours and hours each and every day.
Last you are finally ready to add INTENSITY. Weight, volume, speed, etc. These are all components of intensity and it is where the magic of CrossFit occurs. Don’t rush to this phase. You will still be partaking in excellent training and development while you focus on the first two steps while setting the table for a long term path of health and fitness.
There are quite a few changes to the schedule as we go into the final weeks of 2013. Please take some time to familiarize yourself with them to avoid confusion and frustration.
Saturday 12/14 – Holiday Throwdown & Holiday Party at Daedulus
There will be NO regular classes. The throwdown begins at 9am with 30 minute heats with the final heat ending at 12pm. Later that evening we will be gathering at Daedulus from 6-9. Come socialize, enjoy some fine drinks, and celebrate another year in the books with the CrossFit Boston Community. The gathering will continue past 9pm to whatever destinations the crowd chooses.
Sunday 12/15 – Class Canceled
Tuesday 12/24 – 8:30AM – 10AM One WOD with Coach Tito. Come with your festive spirit and rock it out! Prize for best costume determined by all in attendance. Extra consideration for those dressed as elves!
Wednesday 12/25 – CLOSED
Thursday 12/26 – CLOSED
Friday 12/27 – Limited Schedule: 7am, 8am, 4:30pm, 5:30pm The gym will be closed in between 9am and 4pm.
Saturday 12/28 – Normal schedule
Sunday 12/29 – Normal schedule
Monday 12/30 – Normal schedule
Tuesday 12/31 – Limited Schedule: 6am, 7am, 12pm, & 4:30pm
Wednesday 1/1/14 – CLOSED
Thursday 1/2 – Resume regular schedule with a 7:30pm class
NEXT WEEK’S PROGRAMMING
Saturday – 12/14
Holiday Throwdown WOD TBA
Sunday – 12/15
Monday – 12/16
1. Position 1 Clean – 6×2
2. AMRAP 12
30 Double Unders
15 Overhead squats, 95/65
7 Toe 2 bar
Tuesday – 12/17
1. Deadlift – 3×5
2. Tabata – 8×20/10
Push Press 75/55
Alternate the movements, scoring both.
Wednesday – 12/18
1. EMOM 20
ODD – 2 Snatch @ 70%
EVEN – 8 Pull-ups
2. Dip Holds – 8×20/10
ODD – Hold at the top
EVEN – Hold at the bottom
Thursday – 12/19
1. Heaving Snatch Balance – 12 minutes to find your max for the day
2. 3 x AMRAP 3
10 Box jumps, 20″
10 Russian Swings, 32/24
Rest 3 minutes between each AMRAP
Friday – 12/20
1. Push Press – 7×2
Three Rounds for time of:
30 Cleans, 95#
Run 800 meters
Saturday – 12/21
1. Row 30 Rounds for max distance
:30 Active recovery
2a. Strict Pull ups – 3 x max
2b. Dips – 3 x max
08 Dec 2013
The year is quickly coming to a close and we still have so much to do!
Keep up the great training…no substitute for training dirty and eating clean.
Saturday, December 14th HOLIDAY PARTY
Time: 6-9 p.m.
Where: DAEDALUS Restaurant & Bar
If you plan on having dinner at Daedalus please make reservations. Call: 617-349-0071
Champagne Toast & Desserts around 7:30/8 p.m.
Can’t wait to see everyone!
Friday, December 27th is the deadline to sign up for the Transformation Challenge if you are having hydrostatic measurement. The hydrostatic measurement will take place on January 4th. Please let Tina or Jason know if you are interested. If you can’t make the Saturday, January 4th hydrostatic measurement we can set you up to get tested on Sunday, January 5th.
The Transformation Challenge is a great way to kick off the New Year and start some healthy habits. It’s only 6 weeks and you will have a group of people supporting you while you make some changes to sleeping, hydration, mobilization, nutrition, & better choices!!