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The school year is right around the corner and there are new faces graduating from private training with Fight Gone Bad every week.  Who have you met lately?  Be sure to make them feel welcome, challenge them, and have some fun.  This week I had the privilege to coach Lauryn Z. through Fight Gone Bad and graduate her into our group classes.  Watch out 6am crew because she’s coming for you!  Keep an eye out for her tomorrow morning!
 
Lauryn Z. Get Up!Who are you and what are you about?
I am a mom to two kids, ages 3 and 1, and an assistant professor at a local graduate school.  I teach and do research focused on language and cognition in people who have sustained brain injuries.  I have been a distance runner since I was a teenager, and enjoy other endurance sports and pretty much anything that gets me outdoors.
 
Why did you join CrossFit Boston?
Two words: my husband.  He joined over a year ago and has loved it, and gotten in the best shape he’s been in in years.  With two kids plus working outside the home, it’s hard to find the time and willpower to work out.  Crossfit sounded really motivating, and some of the activities, like rope climbing and rowing, sounded fun.  I wasn’t that excited about weight lifting, but I’ve learned to appreciate the importance of technique and that makes it more interesting.  Finally, I realized that running alone is not enough to maintain well-rounded fitness as I get older.
 
What are some of your goals for this year?
My main goal is pretty simple: stay committed to going to CrossFit at least twice a week, plus running regularly.  I’m sure once I’m in group classes I’ll come up with some more specific targets for particular workouts or skills.
 
What are you looking forward to once you graduate to group classes?
I’m looking forward to getting to know other people who regularly attend classes.  It seems like a fun bunch of people.  Most of all, I’m looking forward to occasionally finding someone to watch the kids so my husband and I can go to class together!

Hey CFB!vijayback

Congrats to all the people that performed the CrossFit Total last week and hit some new PR’s!  Lot’s of hard work paying off and it’s awesome to see.  Keep up the hard work and let’s keep crushing it as we head into the Fall.

As a coach I hope to continually teach you new things and give you tools to improve yourselves.  Over the past week if you’ve been taking the noon class with me you may have experienced a new warmup that improves your mobility and gets you ready to move with the barbell.  That warmup is a variation on the morning warmup I learned from The Movement Fix.  I’ve been giving it to a number of my private training clients as well and it seems like it really helps everyone loosen up and move a lot smoother.  

If you workout in the morning or don’t want to sit around all day getting tight before the evening classes, then you should give the warmup in the video above a try, every morning for the next week.  Let me know how it goes.  If you’re unclear about some of the movements let me know and I’ll get you fixed up.

If you’d like to see the improvement this makes be sure to test and re-test with a couple of air squats before and after.

Here’s the routine:

upper
10 shoulder rotations
10 prayer stretches
10 crab walk rocks

lower
10 ankle moves
10 hip rotations
10 straight leg raises
10 hip extensions
repeat on other leg

spine 10 cat camels (don’t push the ranges of motion)

Hey CFB!  Hope you’re all getting pumped for the Throwdown tomorrow night.  It’s been a solid week of training and it’ll be fun to see where everyone stands.  Also, props to those who gave CrossFit Dodgeball a go on Monday.  That was a lot of fun to coach.  If you’d be interested in a CFB Dodgeball Tourney let me know.  Just saying, could be epic!  Hit us up with your thoughts in the comments or on FB.

This week it’s my pleasure to introduce you to one of our newest members, Lindsay!  When you meet her for the first time be sure to introduce yourself and throw up a high five!  Here’s a little bit about her to get the conversations started…

Who are you and what are you about?

Hi!  I’m Lindsay.  I am an ordained clergy in the christian tradition and an interfaith chaplain in higher education.  I am passionate about interfaith dialogue, human rights, learning, and most importantly drinking red wine with girlfriends.  I am married to an awesome man and have two very lively kiddos (ages 1 and 4) who have taught me more about myself and life than I’ve ever learned in a classroom.

Why did you join CrossFit Boston?

A girlfriend of mine who is in her forties and is in incredible shape challenged me to give CrossFit a try.  She said after 3 months of CrossFit, I would never go back to a conventional gym.  The future has yet to be told, but at this point, CrossFit has been a refreshing change!

What are some of your goals for this year?

I haven’t been consistently active for the past 5 years, so my primary goal is to be active!  And my ultimate goal is to have sustained energy with my kiddos on the playground.  Ironically, some days after training I have a hard time even picking up my kiddos!  But overall, I can already feel a very positive difference.

What are you looking forward to once you graduate to group classes?

I’m terrified to join group classes!  There are some crazy good athletes doing crazy amounts of pull ups in there.  But in spite of that fear – I am most looking forward to the team atmosphere in the group classes. Not to mention that whoever picks the music at our gym actually did an entire class to musical theater… Love it!   Who wouldn’t want to work out to that?!

The CrossFit Boston In-House Throwdown will be next Friday, July 25th at 6:30pm with food and beverages to follow.  So the question is…. Are you ready to compete?  Against yourself?  Against others?  Below are a couple of my thoughts on what it means to be an athlete, and even better, a firsthand athlete.  Read through, reflect on your training and experience in the gym, and share what you think it means to be an athlete.

Stan perfecting the TGU

Stan perfecting the TGU

The Firsthand Athlete

A firsthand athlete has the competence and confidence to rely on personal experiences to prepare for, execute, and learn from a performance both as an individual and as part of a team.  The in-house throwdown at CrossFit Boston is a unique opportunity to test your athleticism because there is no coach calling plays, talking you through the pre-comp warm-up, or cueing you on that one technical or tactical fix during the wod.  

If you can’t make the throwdown because of vacation, you will still need to know what to do to keep up with your training.  When an athlete is away on vacation there is no coach to walk them through a workout.  When an athlete enters the arena on game-day or goes home for vacation it’s up to them to know what to do, what to think about, what to fix, and what to focus on.  The firsthand athlete actively communicates with their body, teammates, and coaches to continually learn and work towards their goals.

Chau crushed a personal record in her triathlon last weekend! Congrats Chau!

Chau crushed a personal record in her triathlon last weekend! Congrats Chau!

The CrossFit Boston Athlete 

One of my main goals as a coach at CrossFit Boston is to develop Firsthand Athletes.  With a class full of Firsthand Athletes, who can work hard together and stay focused on what they must do as individuals to make the rest of the group better, the possibilities are endless.

Have a great Thursday, work hard this week, and see you at the Throwdown next week!

Bre Nicole liked this post

RRT launchingHello CFB!

Hope you had an awesome 4th of July Weekend!  Above is a video that got posted on the CrossFit Main Site just over two years ago when I first became one of your coaches.  I’m getting pumped because it’s that time of year again.  Time for the Renegade Rowing Team to get on the water, learn to row, and come together as a team to hold each other accountable.  Next Thursday we will be holding tryouts at Community Rowing in Brighton.  If you’d like to learn how to row and do it with a bunch of badass CFB members then the time is now.  If you are reading this and you happen to be a CrossFitter from another box, you are welcome to join us, we’d be glad to have you!  Please sign up below.

 

Renegade Rowing Tryouts: Thursday, July 17th @5:30am @CRI

 

Sign Up Here

 

Tryouts Based on your Knowledge of the Following… RRT KSA’s

 

If you are interested, want to know more about the KSA’s, or have a few questions please let me know ASAP so I can get you fired up to get on the water.  I’m working with a couple of people early next week to review basic technique and drills.  Hit me up at [email protected] if you’d like to join in.

 

RRT launchingTryout for the Renegade Rowing Team (RRT)

 

I’m reposting the link for tryouts just in case anyone missed last weeks announcement.  The RRT is a 6 week term, rowing in 8’s on the water at CRI every Tuesday and Thursday morning at 5:30am starting Tuesday, July 22nd.  If you’d like to join the team tryouts will be Thursday, July 17th at 5:30am @CRI.  Please sign up below.

 

Tryouts: Thursday, July 17th @5:30am @CRI

 

Sign Up Here

 

Tryouts Based on your Knowledge of the Following… RRT KSA’s

If you’d like to setup a  free consultation with me to go over the KSA’s at CRI please shoot me an email at [email protected]

 

Have you met Dock?

 

Dock is a new member that just graduated with Fight Gone Bad!  Keep an eye out for him and be sure to welcome him to the crew!

 

Who are you and what are you about?
 
I’m Dock, originally from Cape Cod, I’m currently a struggling illustrator and a part time Grocery Clerk. I’m all about exceeding my own expectations and challenging my potential. Ever since conquering obesity and losing over 120 lbs through my own hard work, I carry the mentality of “Anything’s possible, and if it’s not I’ll give it a run for it’s money.” I apply that in everything I do.
 
Why did you join CrossFit Boston?
 
I joined Crossfit Boston after seeing a bunch of video’s online of crossfit and it seemed to encompass everything that I need to consistently push my physical potential in an encouraging environment of people with a similar attitude. I did research and after being a bit iffy of the credentials of other nearby crossfit gyms I found Crossfit Boston had their act together and after the initial evaluation I knew I made a good choice.
 
What are some of your goals for this year?
 
My goals are constantly in a flux and I never have anything particularly in mind. As far as fitness is concerned I generally just want to surprise myself. I want to be able to reflect back to the time I was overweight and say “How the hell did I get to the point where I can do something like this, that’s incredible!” If I can say that to myself at least 3 times this year, I will be happy.
 
What are you looking forward to once you graduate to group classes?
 
I’m looking forward to just being in a group environment of awesome people. As much as I accomplished working out alone, it kind of sucks and I never really Identify with other folks at normal gyms. I want to be around people who want to move around a lot as opposed to being around people doing slow and concentrated lifts for an hour, I don’t have the attention span for that!

RRT Boat PressTryout for the Renegade Rowing Team (RRT)

 

(RRT = 6 week term rowing in 8’s on the water at CRI every Tuesday and Thursday morning at 5:30am starting Tuesday, July 22nd)

 

Tryouts: Thursday, July 17th @5:30am @CRI

 

Sign Up Here

 

Tryouts Based on your Knowledge of the Following…

 

If you would like to learn these KSA’s and prepare for Tryouts please setup a 20min session with Coach Pat to review what you need to know and work on.  Your first 20min session is free and will be on the Dock Box at CRI.  Just email Coach Pat to setup a time – [email protected]

 

Renegade Rowing Team Required KSA’s (Knowledge, Skills, and Ability):

 

Equipment:

 

  1. How to carry and setup equipment.
  2. Port, Starboard, Bow, Stern
  3. Port Oar
  4. Starboard Oar
  5. Oarlock
  6. Oar Collar

 

Skills:

 

  1. Posture
  2. Control/Ratio
  3. Connection
  4. Teamwork, Following, Rhythm

 

Stroke Cycle Positions:

 

  1. Catch
  2. Finish
  3. Arms Away
  4. Bodies Over
  5. 1/2 Slide
  6. 3/4 Slide

 

Drills:

 

  1. Feeling Drill
  2. Chop Drill
  3. Release/Catch Placement Drill
  4. Pause Drill (Single, Double, Tripple Pause)
  5. Reverse Pic Drill (Focused on Connection)
  6. Pic Drill (Focused on Swing and Body Preparation)

 

Bladework:

 

  1. Feathered
  2. Squared
  3. Squared and Buried
  4. Check it Hard and Hold Water
  5. 1/2 Square @ 1/2 Slide
  6. Full Square @ 3/4 Slide

Who’s game?

Here’s the RRT on Monday finding some rhythm in the Quad…

 

Do you have what it takes to Race?

 

RRT Boat PressHave you ever seen an eight racing at top speed?  Are you interested in experiencing that for yourself?  Can you follow?  Can you push yourself?  Can you push others?  Do you have discipline? Will you work hard and find a way to push on even when pain and that little voice inside your head tells you to stop?

 

Then you should tryout for the Renegade Rowing Team.

 

We’ll be training twice a week starting mid July and racing in September.  More details are on their way.

 

Comment if you’re ready!  Tryouts in July!

Chrissy Lewis Summers liked this post
Want to be your best?
 
If you want to be your best you’ll need others to push you and help you be your best in training.  Competitors and Teammates alike motivate us to raise our game and be the best versions of ourselves.  Surround yourself with good people and the possibilities are endless.
 
Who wants to join Chau in a Sprint Tri?

Who wants to join Chau in a Sprint Tri?

Have you met Chau?
 
Hi CrossFit Boston folks!  
 
I’m doing the Dam sprint triathlon on Saturday July 12 in Amesbury.  I’m looking for a buddy to do this race with me because it’s more fun that way.  
 
 
Thanks!
Chau
 
The DAM Triathlon in its 4th year in existence is a sprint distance triathlon to be held on Saturday July 12, 2014 at Lake Gardner in Amesbury, MA.  This sprint distance tri, just 45 minutes North of Boston is the perfect race for any triathlete, beginner to elite alike. This 1/2 mile lake swim is very newbie friendly with a lot of support out there including paddle boarders, kayakers, and lifeguards. After the swim leg is complete, athletes will transition to a 13 mile scenic rolling bike course that travels through some beautiful New England farm country in Amesbury and crossed into Newton New Hampshire. The 3.1 mile run is a quick with a turn around at Woodsom Farm, the course will lead you right back into Lake Gardner where you will cross the finish line.  Cost: $65/person $185/relay team
Crossfit Music liked this post

Hey CFB!

TBT - Coach Pat getting after the Warrior Pose!

TBT – Coach Pat getting after the Warrior Pose!

 

Way to attack every WOD this week.  Everyone has been pushing hard to make themselves better before, during, and after class.  It’s amazing to watch.  Keep it up!

 

Here is another opportunity to make yourself better.  The CFB Yoga Class will help you recover from this hard week of training and prepare you for next week.  It will take place on Sunday morning at 8:30am.  Please arrive a little early to be ready to start right at 8:30am.  In order to participate, all you have to do is sign up below.  Right now we have two people signed up and we need at least six people to make it a go, so please sign up as soon as you can.  If you have any questions please shoot me an email – [email protected]

 

CFB Yoga – Sunday, May 18th @8:30am – Sign Up Here!