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!!
06 Dec 2013
As you all know Coach Julie will be going to CrossFit Lando to coach CJ in her first throw down. Below is the programming for Olympic Lifting class for those who will be training. Please use common sense and help each other out.
If you get an opportunity to get out to CrossFit Lando in Woburn after training please come cheer on CJ!
Hang Snatch + Snatch Warm up to 75% then 5 Sets @ 75% Focus on high elbows on 3rd pull
Power Clean + Push Press
70% 2X2 75% 1X2 80% 1X2 85% 1X1 90% 1X1
70% 1X3 75% 1X2 80% 3X/2
05 Dec 2013
On Saturday CJ will be competing in her fist competition. It’s a tough one for even an experienced CrossFit athlete. It didn’t even faze her when I explained what it was 4 weeks ago. Battle of The Sexes at CrossFit Lando would make a strong man think twice but not CJ!
CJ needs no introduction! She is one awesome athlete who in less then a year has made amazing progress in CrossFit. I remember the first night she showed up at CrossFit Boston. It was last February. We were programmed to do 11 .1 WOD from the open games because we were preparing for the 2013 Open Games.
The WOD: 10 AMRAP ~ 30 Double Unders & 15 Power Snatches #65 Females
First time CJ had been in a CrossFit box. Coach had her go through the power snatch movement and within 20 minutes CJ hit 75# with form that put my 45 pounds to shame. Let’s fast forward to the end of the WOD~ CJ crushed it and asked if she could join. I told her we were preparing for the Open Games and she asked what it was all about. I explained a bit about CrossFit and how in 3 weeks we would all be competing against other boxes across the world. Her eyes lit up and she exclaimed: “I can compete in this.”
And compete she did. What she didn’t know, she struggled through without a complaint. Over the summer she went home and joined CrossFit Downtown Atlanta to continue her training. Now that school is back in session she’s back here whittling away at the unknowns. I can’t say she has goats because everything that comes her way she tackles with the determination of a champion.
CJ’s a competitor bottom line but what I think is most wonderful about her is her sincerity. When I first met her last year I didn’t realize how young she was. As the Regional Games were approaching I asked her if she wanted to go with us. Still not knowing the reach of the CrossFit competitions she asked what the Regional games were. I explained and she said, “I definitely want to go but I have to ask my parents.” I asked for clarification and she told me she was 17 and had to go back home for the summer. She would have to ask her parents if she could change her ticket to stay for an extra weekend.
Of course curiosity got the best of me and I couldn’t help but to ask her about her life. She is truly an amazing young lady. In her junior year of high school she was bored so she studied for the SATs and took them. She applied to Harvard and was accepted. I asked her if her guidance counselor helped her and she said, “No, he wouldn’t have let me to apply.” Girls got gumption!
CJ is a pre-med student at Harvard in her second year. Her brother is also a student at Harvard studying neuroscience. She has played a variety of sports and obviously enjoys competition. For 8 years she was ranked in the Junior Olympics in archery. Remember that domain we call accuracy! She’s got that one covered.
It’s her first competition and it doesn’t even matter if she does well. I know she will be putting on a great show of athleticism and poise. I look forward to watching her over the years as she matures into a better athlete and someday a doctor. A role model for all girls~ COUGER!
CrossFit Lando~ Battle Of The Sexes ~ WOBURN!! Competition starts at 9 a.m.
02 Dec 2013
It’s that time of year again when the parties, socializing, and shopping are starting to add up. Lucky you belong to one awesome community of athletes and you are going to get through the month of December. Our In-BOX throw down on December 14th “Jingle All The Way” is going to be a blast and that evening we get to share a glass of champagne and toast to the holidays at Daedalus Restaurant & Bar. It’s been a heck of a year here. Mishaps, craziness and awesome training all rolled up into one heaping mound we call community. As I look back I can’t help but to see a future that’s going to be even better at CrossFit Boston.
The New Year is just a around the corner and perhaps you have started to think about resolutions you want to truly keep this year. It’s not too early to start planning and I think you will be interested in our TRANSFORMATION CHALLENGE. We kept it purposely short in duration (6 weeks) because we are not looking to make you starve for 3 months, or train yourself into an injury. We believe CrossFit is a life style and choice and are here to support you as you make the necessary changes to become as healthy as possible.
The Transformation Challenge will start on January 4th and end on February 15th. Here are all the details you need to get started:
Saturday, December 7th COME TO THE TRANSFORMATION CHALLENGE INFORMATION MEETING!!
From 12-1 p.m.
- Pick Up Your Information Packet
- Sign Up For Hydrostatic Measurement
Saturday, January 4th GET TESTED
Hydrostatic Body Fat Testing! Say what? Yup, that’s right. We have an expert in the field of body composition testing coming here to test you on Saturday, January 4th. Hydrostatic (underwater) Composition Testing is considered the gold standard of body fat testing to which all other methods still compare. Whether your goal is to lose or gain, this system gives you the most accurate percentages of your body’s fat and muscle composition.
Yes, you will need a swimming suit to get tested! You will be dunked underwater so bring a towel and your sense of humor. We are going to start scheduling for the Hydrostatic Measurement on Saturday, December 7th after the INFORMATION MEETING.
Transformation Challenge Fitness WOD: This is the fitness WOD we will use to measure your fitness performance. It will also take place on Saturday, January 4th.
6-Weeks To A Healthier You
For 6 weeks you will keep track of six different areas of health. We have made it easy for you to make these changes and incorporate them into your daily life. We are helping you start healthy habits. These changes will be added up daily in a point system. Trust me, it’s not going to take much time to calculate!
There are 6 components to the Transformation Challenge to consider when adding up your points:
During the 6 weeks of the transformation challenge you will be given cards to keep track of your eating, exercise and life style choices. Each week these points will be recorded on the white board.
The Hydrostatic Measurement is limited to 30 spots. There is a December 27th deadline for CrossFit Boston members who would like to sign up. We are participating in this challenge with North Shore CrossFit and Mountain Strength CrossFit! Some of their members may need to come here to get tested so don’t hesitate to sign up!
The Transformation Challenge Packages:
- Hydrostatic Measurement
- Weekly Score Card Check In With A Coach
- Pre & Post Challenge Fitness Assessment
- Circumference Measurement (Waist & Hip Ratio)
- Weekly Score Card Check In With A Coach
- Pre & Post Challenge Fitness Assessment
Need more support around food? Alex Black, owner of Wicked Good Nutrition and our nutrition expert, is putting together a package for you to purchase from her. It will include nutrition analysis and weekly check in. For more details come to the meeting on Saturday, December 7th at noon or contact her directly. We are lucky to have a nutritionist with her knowledge. Taking 6 weeks to make some life altering changes may take more support! Check out her website: WICKED GOOD NUTRITION
The End is The New Beginning
Hydrostatic Measurement will be redone, the Transformation WOD will also be retested and the final points calculated.
There will be 2 winners for this challenge. One man and one woman will take it all. The winners are based on three measurements: body composition, points, and challenge WOD improvement. Awesome prizes for both winners of this Transformation Challenge!
01 Dec 2013
Let’s start with a regret. I wish I had gotten off my ass and joined CrossFit Boston a year ago.
Fitness-wise, it had been a rough year since I got out of the Marines and started at HBS (Harvard Business School). Not that I wasn’t working out at all, but what I was doing wasn’t much more effective then doing nothing. Going to the gym, throwing around some weights, going for a run every once in a while. I had a couple of friends who had joined CrossFit Boston, but I figured they were wasting their money. I thought I didn’t need a class to get in shape. I was a Marine, I could take care of myself.
Well I was completely wrong. I had put on weight, lost muscle, lost aerobic ability and my overall fitness was degraded. I did need CrossFit. The good news is that I finally got off my ass and joined. The instructors, the competitive team atmosphere and the CrossFit workouts have been completely worth it. It’s been 2 months since I’ve joined the gym. I’ve still got a long way to go till I get to where I want to be, but I’m already hitting PRs. Not 2 month PRs but liftime PRs in lifts that I’d been doing my whole life (even the bench press, which it’s not like I was ignoring before). And then there are all those things that I never had done before. I had no idea how to do a clean, snatch or overhead squat before I joined. I really didn’t even have the mobility to do the snatch or overhead squat. Not saying when I do them now they are always pretty, but I can get them done. And then of course there are all the other levels of fitness CrossFit throws at you.
Every day I both dread and can’t wait to get to CrossFit Boston to do the next WOD. I’m hooked.
24 Nov 2013
WE NEED 4 MEN TO COMPLETE 2 MORE TEAMS!
Time: 10 a.m. – 3 p.m.
Location: North Shore CrossFit @ 121 Liberty Street, Danvers MA
We have 6 teams so far! We are in need of 4 men who want to show of their incredible talents.
If you have not registered your team do it soon or it will close out. Each team needs a team leader to register them. Here are step by step instructions to make it easy!
1. Ask Coach G2 or Tina if you need a team.
2. If you have been designated a team then have your team leader register your team. Here is the link: Not Your Average Joes
3. Come up with a Team Name–It’s easy! I looked at Evan’s t-shirt and now we are the Biscuits & Gravy team!
4. When you have registered your team have your team leader email Tara from North Shore CrossFit with your team name, team mates names, and t shirt sizes. [email protected]
5. Split the cost! It’s $140 per team.
6. We will have a car pool list when the date gets closer!
Hope that helps!!
21 Nov 2013
At the heart of any community I believe is family. Here at CrossFit Boston family’s are celebrated and welcomed with open arms. I love when new babies are born and parents bring the bundle of joy into the gym for all to see and admire. In the past year I’ve been able to hold Sawyer while mom and dad hit the platforms for a quick squatting round. When we have our hero WODs parents such as Michelle and Ziyad bring their daughters and they recently met Jason Sagers daughters! Jay and his wife Germaine always bring Jackson Paul. They brought the little guy for a fundraiser we had for the 3Point Foundation, an awesome program for low income kids.
These are our future CrossFitters but also equally important to our community is that parents feel welcomed with their children.
I recently came across some good business advice from Ben Bergeron owner of CrossFit New England. It is no doubt that CFNE runs one of the most successful boxes in the world. I think what he has to say about building an Emotional Bank Account is extremely important in fostering community. This Video ~ Emotional Bank ~ explains in no fancy way why each member is important to the community. For me it resonates because the community aspect of CrossFit is what drew me to be a coach. If you go to any CFNE events Ben and his wife Heather always have their children with them. At the regionals this year between events I saw Heather chasing after her 1 year old son. It made me smile. She was in the top 10 competing for a spot to the Games but took time to play with her son. Her daughter Maya is always at the competitions and now competing in them as well.
Neal and his wife Jess are due in about 6 weeks. And soon after Adam and Kelly Voci’s baby–can’t wait to hold that bundle of joy. Our community is growing with lots of new members but also with little people who in two shakes of a lambs tail will be scampering about at Paleo brunches!
*Top Right Corner–Neal and Abigail at an Olympic lifting seminar at CrossFit Great Barrington
**Left–Ziyad and Michelle’s daughters, Nadia and Zayna
***Featured Top Image–Finn’s daughter June Mary