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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!

06 Jan 2014

Settling In

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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

Monday 1/6
1. 2-4-6-8-10
DB Squat cleans, 55/35
Pull ups

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

Tuesday 1/7
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
scales:
headstand to rolls
forward rolls

Wednesday 1/8
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#

Thursday 1/9
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

Friday 1/10
1. EMOM 20
2 TnGo Snatch (AHAP)

2. “Annie”
50-40-30-20-10
Double Unders
AbMat sit ups

04 Jan 2014

Bos Creek Challenge

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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!

IMG_2999We 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!

 

BOS CHALLENGE

  • 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!

Kay Merseth, Joshua Murphy liked this post
03 Jan 2014

Evening Classes

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CrossFit Boston will be reopening for evening classes.  There will NOT be a 12pm class today.  If you have to be outside, be safe.

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02 Jan 2014

Weather Update

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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

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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.

20132014

photo courtesy of edgeofinsane.blogspot.com

 Upcoming Schedule

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.

Recap:

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

Programming

12/31
1. Back Squat 7×1

2. AMRAP 15
5 hspu
10 deadlift, 185/125
30 double unders

1/2
1. AMRAP 3 x 3
6 push press, 115/75
6 box jumps, 20″

2. 2 Position Snatch – (High hang & Mid hang) – 7×2

1/3
1. Deadlift – 7×2

2. “Nigel”
30 bear complexes for time, 95/65

1/4 – Transformation Challenge WOD
TBA

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29 Dec 2013

RUMORS!

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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:
    • SLEEP
    • HYDRATION (H20)
    • MOBILITY
    • DAILY EXERCISE
    • NUTRITION
    • MEDITATION
  • 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:

I LOVE GRASSFED BEEF

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!

Jason Y. Wong, Joshua Murphy liked this post

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!

Renegade Rowing Decal for Competitors at the Renegade Rowing League this Saturday at 11am!

Renegade Rowing Decal for Competitors at the Renegade Rowing League this Saturday at 11am!

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


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