Blog Archive

News & Events
Page 8
25 Oct 2013

Upcoming Events

By There are no tags 6 comments

Hey All!

Just wanted to remind y’all of some upcoming events here at CFB.

Saturday – 10/26 – Masters Competition at CFNE

Come and support the “Geezers Squad” at CrossFit New England.  We have Coach Julie, Coach Tina, Audrey, Kari, Nigel, and Z-man representing the gym.  The crew at CFNE run a smooth operation when it comes to competitions so it will be fun to watch.

Thursday – 10/31 – Halloween

Get in the festive spirit and dress up in costume for the day’s WOD.  Pics will be taken and there will be a prize for BEST Costume of the day!

Saturday 11/1 & Sunday 11/2

The gym will be CLOSED as we host a CrossFit Level 1 Cert.  Reebok CrossFit One in Canton, MA, has invited us to their Barbell for Boobs workout/fundraiser.  Here are the details:

Reebok CrossFit ONE is making final preparations to welcome The Barbells For Boob’s PINK BRA TOUR on November 2nd.  This is a fantastic opportunity for CF Boston to gather with the local CrossFit community for an amazing cause. 

WHEN:                  November 2nd , 9am – 1pm (yes, we added an hour!)

WHERE:                Reebok CrossFit ONE (1895 J.W. Foster Blvd, Canton, MA)

WHO:                    All CrossFit owners, coaches, members, kids, friends, and all loved ones!

WHAT:                  In addition to setting a Grace PR, participants can: 

  • Meet, greet and thank the Barbells for Boobs team as they wind up their cross country tour!
  • Shop for Reebok CrossFit gear, including official Barbells for Boobs™ apparel!
  • Be entered into a raffle for a $250 outfitting in Reebok CrossFit gear!
  • Enjoy lunch with Paleo Power Meals – they’ll be serving fresh paleo friendly meals on site!
  • Cheer on your kids as they compete in a “Burpee Grace” heat at 11:30am!
  • Bid on some fantastic silent auction prizes and more!

A portion of all proceeds will benefit the Barbells for Boobs cause and help saves lives through the early detection of breast cancer regardless of one’s age, gender, or ability to pay!  One last exciting announcement – the affiliate with the most members competing in the Grace WOD will win $1,000 in Reebok CrossFit gear.  We hope CF Boston has a HUGE showing! 

Grace heats will begin running at 9:30am and every 10mins after. Anyone interested in throwing down is welcome join us — RX or scaled.  Individuals and teams can reserve their heat times at the event starting at 8am.

Those interested in signing up to become a fundraiser should follow the link below.  Those raising $80 or more will receive an official Barbells For Boob’s Pink Bra Tour t-shirt!


If you don’t want to compete, but want to help please contact Bryant Mitchell at[email protected] to see how you can help!

Monday – 11/4 – FRAN Challenge

Beginning at 5:30pm we will running the second portion of the FRAN Challenge.  PROGENEX  will be on hand with samples and the energy will be super high!

24 Oct 2013

Elvon’s Story…

By There are no tags 4 comments

CrossFit BostonI want to introduce you to one of our newest athletes—Elvon. He is a student from Brighton High School and taking part in our Fundamentals Program. Elvon is part of a pilot program started for Brighton High School students who have cognitive disabilities. About a month ago I received a call from an adaptive teacher from the Boston Public Schools, his name is Jason Meade. I was so impressed with the level of commitment he has for his student that I couldn’t say no.


What really hooked me is that Mr. Meade was previously a football coach and left that prestigious job to work with students like Elvon. I asked him if he didn’t prefer to work in a job with more status and his reply made me smile for days. “I use to think like that, but then I met these kids. When they turn 19 they have less and less activities available to them. Do you think you can help Elvon?”


The question isn’t can I help, it’s how do we make this work. I decided it was best for Elvon to have private training for at least the first 15 sessions. All it costs is my time and I figured that I could find 1-2 more hours a week for Elvon. If I can help him learn the movements and become acclimated to the gym environment he will be ready for group training. In August we switched our point of entry for all athletes to our Fundamentals Program. I’ve seen how well this has worked for the newest members and I thought I would give this a try with Elvon. It’s working!!


Just three weeks in he has already been welcomed by many of the CrossFit Boston athletes. He smiles all the time and when I ask him if he liked the training he says a resounding, “yes, I like a lot.” Elvon arrived in our country two years ago and doesn’t have strong verbal skills but I know that he is absorbing everything going on around him. In our first session I was trying to teach him the concept of full range of motion. He got it with the push-ups and proved to be balanced and strong. On the pull-ups however he couldn’t understand why I was telling him they didn’t count if he didn’t fully extend his arms. He never gets frustrated but I was wondering how to best communicate what I meant. Using complicated sentences and long explanations isn’t an option. I emailed his teacher, Mr. Meade, the weekly report and explained the situation. On Saturday when we went to work on pull ups Elvon smiled and said “Coach tell me to go full down.” Yes! He got it and he was proud that he understood what I was trying to explain. Next on the list, start to teach him to kip.


We are moving into the power movements next. I’m a little worried I won’t be able to correctly explain how to explode the hips open. We have language differences and I don’t even know his cultural background. Not sure which words will trigger an understanding but I think with patience Elvon will be performing a power clean in 4 more weeks. He was able to perform the deadlift and shoulder press with few cue words and tactical cuing.


I became a coach to help kids like Elvon. I can picture him someday taking Olympic lifting with Coach Julie. I can’t help it, I like to dream BIG!


Approaching Western Ave. Bridge at HOCR!

The Head of the Charles took place last weekend in Boston.  A lot of rowers used the Head to get motivated by setting goals to place in the top 20, top 10, or top 3.  If you got a chance to check it out please share your thoughts and pictures.  Did witnessing one of the most awesome rowing events in the world get you motivated to commit to your own goals or an upcoming event?


I’m looking forward to getting the Renegade Rowing Club up and running for the winter and training for CRASH-B’s.  More details on the Renegade Rowing Club and the Renegade Rowing League will be out next Thursday, so keep a look out!

Below is an excerpt from a great blog on motivation by Alex Black of Wicked Good Nutrition.  Check it out and tell us how you’re getting motivated this Winter!


The Land of Motivation


Motivation can be tough. It can be hard to find your way to Motivation-land, and once you get there, it can be even harder to stay. It takes at least a month to turn a behavior into a habit, and that month will typically be rife with challenges. Because, you know, the minute you decide to give up sugar or beer the next three social outings your friends plan are a baking pot luck and outing to your favorite craft beer bar…


On top of that, some research suggests it can take up to 3 years to reset your body’s homeostasis (sense of balance) at a new weight. What this means is, if you lose 20 pounds, it can take 3 years before you body recognizes this as its new and healthy weight.


But all that aside, there are a few tricks you can use to help you get motivated and stay motivated. These include:


…Read More!

Experience the Reebok Spartan Race in historic Fenway Park.  The Boston Red Sox are trying to complete a remarkable season in the MLB playoffs.  Now you can get the chance to create your own memories.  On Saturday 11/16 there is a Spartan Sprint. You can register by clicking on the image below.  You can apply the code FINISH10 and get 10% off your registration.



We are taking Pre-Orders for PROGENEX.  If you want anything specific flavors or product shoot me an email: Neal.  Some popular items have been the Recovery Loco Mocha



and the Cocoon Silk Chocolate


I have been using both personally.  The recovery tastes great and the cocoon is helping me get some great sleep.  The order is going to be placed on Monday 10/14 so let me know if you want anything added to the order.

Extreme Endurance by Xendurance

One additional product we have begun carrying is Extreme Endurance by Xendurance.  I have been using it myself for two months now and have noticed improvement with my aerobic capacity and ability to fight off lactic acid build up during CrossFit WODs.  Here is a review posted by The Happy Athlete.

Extreme Endurance is now available in the retail section of our gym.

CrossFit Boston’s very own Renegade Rowing Team has been working hard for eight week now to learn to row together in an eight person crew shell in hopes of crushing the competition at this years Rumble on the River.  Come cheer them on and check out the river!

Get outside, enjoy a walk, and even get some beer!  Check out what’s in store for the Renegade Rowing Team this weekend!

Rumble on the River 2013

Community Rowing Inc. (CRI) is set to host the fourth annual Rumble on the River, a free outdoor music and rowing festival scheduled for Sunday, September 15 from noon to 6:30 p.m. at the Harry Parker Boathouse, 20 Nonantum Rd. in Brighton.

The Renegade Rowing Team will be racing and there are many other activities to check out including live music and a VIP Beer Garden.  Register for access to the Beer Garden here … Rumble on the River VIP Beer Garden Experience!

Hope to see you there!

-Coach Pat

12 Aug 2013

CCP Assessment and Weekend Allstars

By There are no tags 0 comments

This past weekend we had members competing in two different locations in the area. We had the Crossfit Iron & Grit teens competing at CrossFit New England’s Teen Competition in Natick as well as others competing at CrossFit Avalon. I was only able to see the awesome work at the Avalon Throwdown, but from what I understand and what I saw, ALL competitors represented our gym well. Hannah Pelofsky received the “Sprit of the Games Award” at the teen competition! Congratulations Hannah! Another B.I.G. shout-out to Cori Bernardi and Katie “Labonte” Telepciak for their outstanding performance at Avalon. Unfortunately we don’t know how well they placed because of a last minute change in scoring, but I believe they scored 2nd and 3rdrespectively! Great job ladies!


There’s one more thing I’d like to talk about today. I have enrolled in a Coaches Certification Program with the first section focusing on Assessment of athletes. This will allow me to better understand how to work with athletes in order to get them to move better, faster. There are really two parts to the assessment. One is a caliper body fat assessment (but doesn’t give a %), and the other is a movement assessment. I will need to do this assessment on 20+ members. I am offering up an offer to do this assessment for free to the first 20 members who approach me with interest. All additional members that wish to go through the assessment will be charged $50 for the evaluation and any follow up evaluations. If you are interested or have any questions, feel free to ask me or send me your questions at [email protected]

Who watched the team competition at the CrossFit Games last weekend?  Did you see the Partner Overhead Squats and the Worm (Log) Lift?  Ever wonder what it would be like to have to execute good form in a functional movement and do it at the same time as someone else?

Well now you can!  Above is a video of the Renegade Rowing team performing their warm up before getting in the boat.  In order to row well everyone in the boat must be moving together and doing the exact same thing at the exact same time.

The Renegade Rowing Membership at CrossFit Boston

As a Renegade Rowing Member at CrossFit Boston you’ll enjoy unlimited group classes like a normal membership.  In addition you’ll also commit to improving your training through Renegade Rowing Classes, One-on-One sessions with Coach Pat, and Individualized Assessment, Goal Setting, and Feedback.  Coach Pat will sit down with you every two months to review your progress, provide feedback, adjust your goals, and give you extra work to keep improving.

Renegade Rowing Classes in September!

One of the best parts of being a Renegade Rowing Member is that everyone will learn to row both in the gym and on the water!

Coach Pat will begin offering regular Renegade Rowing classes the week of September 16th.  Classes will take place on Tuesday and Wednesday nights at 6:30pm.  Additional days and times will be added based on demand.  So, if you are interested, sign up now and get Coach Pat to add a class that works for you!  Classes will be held at CrossFit Boston, Community Rowing, the track, and the stadium.  Occasionally we’ll even do a Row-WOD-Row where we row from CRI to CrossFit Boston, do a workout, and then row back to CRI.  Renegades can expect to get teamed up with a training parter for accountability.  Renegades can also expect to see Partner WODs and Team WODs pop up regularly.  It’s going to be Epic!

How do you become a Renegade Rowing Member?

Schedule a free consultation with Coach Pat.  He’ll explain the Renegade Rowing methodology, discuss your goals, and assess your fitness.

30 Jul 2013

Protein Powder Pros and Cons

By There are no tags 2 comments

Protein powders were once the stuff of pro athletes and ultra meatheads, but have gone mainstream over the past 10 or so years. I first tried it when I was 15. When I told a personal trainer I’d been seeing with my mom that my goal was to get a 6-pack, he recommended I take 2 scoops of muscle milk powder 1-2 times per day. So mom and I dutifully trekked down to GNC and bought the vanilla flavor. And it was AWFUL. I don’t think I took the recommended dose even once, and I certainly never got said 6 pack. I couldn’t get it to dissolve in anything – not water, not milk, not a smoothie. Only now, looking back with educated eyes, do I see how completely ridiculous it was for this bro to tell a 15 year old athlete to take a mostly unregulated supplement! The industry has gotten much better since then in terms of taste and palatability, but it is still mostly unregulated. It’s not all bad, and it can be a good idea for some people. But before you head down to Vitamin Shoppe, weigh the pros and cons first.

On Whey

The most popular form of protein seen in supplements is whey. There are several types, which are:

1. Whey Protein Isolate – this is the most pure form of whey protein and the most available to the body for absorption. It is about 90% protein by weight and tends to be the most expensive kind.

2. Whey Protein Concentrate – this is generally 29% – 89% protein by weight. While more affordable than WPI, it also contains a little more fat and lactose.

3. Hydrolyzed Whey Protein – this type of protein is predigested. While on one hand it is easier to absorb, there is some debate about how effective it is compared to un-hydrolyzed protein, and it’s more expensive.


  1. It can provide a quickly absorbed source of protein. Generally, liquids are digested more quickly than solid foods. So, by “drinking” your protein, your body is absorbing it faster, which is good for rebuilding muscle after a workout. 
  2. It’s convenient. Because it’s much easier to carry around a plastic baggy of powder to mix with water or milk than a tupperware of lean meat and complex carbohydrates (at least I think so).
  3. It’s a source of added calories. This can be a con, too. But if you’re a guy who is always wanting to gain 20 pounds but just can’t eat all the time, a protein supplement with milk can be a quick, not super filling source of additional kcals.


  1. It’s expensive. Depending on how good the stuff is, it cost anywhere from $20 – $30 per pound. 
  2. There can be unpleasant stuff in there. The front label will say 100% whey protein. Cool. Until you read the ingredients label, which can include artificial flavors. xantham gum, soybean or other oils, artificial sweeteners, sugar (hint: anything with “dextrose” on the end is a sugar), and other ingredients that may be healthy or may not but unless you have a PhD in chemistry, who knows!
  3. It’s a source of added calories. I realize this is in the pro section too. Because this is good for some people but not for others. If you are trying to lose weight, you’re better of waiting an extra 20 minutes to get home and make your next meal OR having an apple and some jerky. The food will obviously also have calories, but it’ll make you more full than the protein powder. When you’re trying to lose weight, staving off hunger is a huge help!
  4. It’s not paleo. Because I don’t care how happy and grass fed the cow is, you cannot tell me you object to processed foods but are totally OK with drinking extracted cow’s milk protein with artificial sweetener and other additives in powder form.

My Advice

If you feel protein powder is right for you, I recommend finding a  brand that has a short ingredients list (I think the brand Neal sells only has 3) and take it once per day following a workout. Take enough to equal about 30 grams of protein. Any more than that and your body won’t use it as efficiently. You’re better off taking 30 grams at one time and eating a nice steak and salad an hour or so later than taking 60 grams of protein in one Blender Bottle. Whey protein is generally the best, and I recommend whey protein isolate, as it’s the most available form.

If you don’t want to take protein powder (I personally always felt it was more of a burden), just make sure you’re still recovering. Bring a snack with protein and carbs like jerky and fruit, chocolate milk, or trail mix for after your workout.

30 Jul 2013

CFB Grappling Seminar Friday

By There are no tags 0 comments

What Do You Do With Your Fitness?

If you have been around CrossFit Boston for some time you have probably noticed that CFBers like to use their fitness for more than just moving the barbell.  We climb, kayak, race, row and everything in between.

When I started CrossFitting at CrossFit Atlanta in 2007 I did so not to be better at CrossFit but to be better at my sport, which at the time was Thai Kickboxing and Brazilian Jiu Jitsu.  Last year CFB introduced a club grappling program which met a couple of times of week to review technique, spar and talk the philosophy/history of combat sport.  The program even produced some competition champions, notably Jo “Big Show” Bernstein who placed 2nd in a local no-gi competition against some sturdy competition.

This fall we will be bringing the grappling program back to CFB.  Days and times are TBD but to kick things off there will be a no-gi Brazilian Jiu Jitsu seminar (BJJ is traditionally practiced in a heavy jacket) at CFB this Friday August 2nd from 6:30pm until 8ish….  Everyone is welcome to attend regardless of experience level.

Where: CrossFit Boston Iron & Grit 114 Western Ave

Time: 6:30pm

What to wear:  Regular training attire, Relatively tight fitting, Compression Shorts & Rash Guards/ Under Armor Shirts Recommended.

What to Expect:  We will be reviewing a number of basic Brazilian Jiu Jitsu positions, concepts and submissions.

We will also have a special guest attending.   2010 IBJJF Pan American Champion and 2010 American Open Qualifier Jacob Hebeisen.

For more information contact Coach Jason :

[email protected]

25 Jul 2013


By There are no tags 0 comments

Top CrossFit Athletes from around the world kicked off the second workout of the CrossFit Games yesterday by rowing a half-marathon.  That’s 21,097 meters for time!  But it wasn’t just a Half-Marathon, they had to decide if they wanted to row an all out 2k in the beginning, which counted as another workout for the standings.  It took many athletes around an hour and a half to get through it with the top finishers coming in at 1:18 for the men and 1:27 for the women.

CrossFit Boston has a solid group of athletes beginning their rowing career and perhaps one day they’ll tackle a half-marathon themselves.  Tuesday and Wednesday the Renegade Rowing Team had its first practice of the season at Community Rowing Inc. on the Charles River.  They learned how to carry a boat, setup the oars, and row in a barge.  They also tackled a couple of solid workouts including tabata squats and a metcon involving a 400m run, air squats, and push ups.  If you see a Renegade Rower in your class ask them about their experience and what they would hold for a Half-Marthon.

What 500m Split would you hold for 21,097 meters in a row? 1:50, 1:55, 2:05, 2:10?

Hit us back with your thoughts in comments and like this post if you want to try a Renegade Rowing Class!

1 5 6 7 8