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Howdy CFB!

Hope you’re pumped up for Friday and the weekend!  Here is a little video blog I put together to explain the Level I Programming for the Pistol Work you should be doing on Thursdays after class.  If you have any questions or would like some help figuring out the program please get in touch and we’ll get you set up.

Have a great weekend!

Coach Pat

Hey CFB!

How’s the skill work going?  Hope you’re pumped for some more work on Pistols!  Keep an eye out on Friday for a video blog showing the movements for level one from last week.  Here’s Level II.  Be sure you can complete everything in Level I with good form before stepping up to Level II.  Check the skill board for level I progressions and how to execute the program.  Let me know if you have any questions!

Level II Pistol Programming

A.) Pistols on Box 3×5

B.) Good Morning w/ Band 3×15

C.) Kip Swing 3×10

D.) Seated Pistol on 45# Plate 3×5

 

Level II Standards:  Seated Pistol on 45# Plate – 1 Pistol Each Leg

 

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)

The video above is from a leader in backs and biomechanics, Dr. Stuart M. McGill.  I first read about Dr. McGill’s work a few years ago and was awakened to it again last month at a movement seminar called The Movement Fix.  Are sit-ups or any movement that put’s your lower back through repeated repetitions of extension and flexion really necessary?

Are Sit Ups Bad For Your Back?

Yes, Sit Ups are bad for your back.  What?  Yes, think of your back, especially your lumbar spine (low back), as a credit card.  You can only bend that credit card forward and backward so many times before eventually it snaps.  Sit Ups put excessive compressive loading on your spinal discs and can easily lead to disc bulge and disc herniation.

Rowers with no posture or core support end up bending from their lower back rather than pivoting from the hips, which leads to all the horror stories of slipped discs in rowing.  This also shows up during any movement that involves a deadlift when athletes aren’t focused on maintaining good posture.  In rowing, different coaches may or may not have you reach from the thoracic spine, but a common theme that any coach will agree with is keeping the lumbar region stiff, supported, and protected.  The muscles that surround and support the spine are made to brace and resist motion, not create it.

Core Stability!

Without core stability it is impossible to transfer the force from your legs to the oar/barbell and move the boat/load at any type of speed.  This idea of core stability and the ability to connect your feet to your hands through the core is a skill needed in life and fitness as well.  There is no way to do an Olympic Lift like the Clean without having a solid core to work from.

After reflecting on this topic for a couple of years, I’ve decided to eliminate sit ups and other similar movements from my training.  Sure I will compete and perform sit ups, but I don’t need them to train day in and day out.  I like my back to much. Instead I’ve been playing around with paleo crawls, planks, bird dogs, and curl ups on a regular basis.

If you’d like to chat about this topic or would like to know what I’ve been doing for core stability let me know.  I hope this sparks some thought and further questions.  Have an awesome end of the week CFB

 

 

 

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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!

 

Hey CFB, here’s a little TBT for you!  Thanks for all of the responses and feedback last week.  We hear you and we’re making it happen!  

 

CFB Yoga is a Go!

 

Our very own Terese Holm, who has been certified to teach Yoga through Prana in Winchester, MA, will be leading us through an hour of awesomeness.  In order for this to be a regular thing we need at least six people to sign up, but based on responses from last weeks post we should have plenty of people in here breathing, stretching, and posing.  Here are the details and sign up links.  If you have any questions please let me know.  Checkout Terese’s description of the class and sign up below!

 

CFB Yoga – Launch Session!

Sunday, May 18th, 8:30am – 9:30am

Cost: $13

Sign Up Here (link to CFB Google Form)

 

CFB Yoga – June

4 Sessions – Sundays in June as follows

6/8, 6/15, 6/22, 6/29  — 8:30am – 9:30am

Cost: $52 (for all 4 sessions)

Sign Up Here (link to separate CFB Google Form)

 

Terese SetupCFB Yoga with Terese Holm

 

I have been practicing yoga for seven years.  Yoga has helped me in all of my physical endeavors.  I have a strong belief that yoga is beneficial to all walks of life.  Yoga can be used to lengthen and strengthen the muscles of the body, as well as create a mindfulness of how the body moves.  Through the yoga class we will focus on ways to maximize the body’s performance during a WOD, and speed recovery after a WOD.  It is through an organized series of poses we will work to recover from the previous week’s workouts, while also preparing the body for the week to come.   Through a focus of movement and breath we will work to become more conscious of the body’s abilities, which in turn will take full advantage of all our bodies have to offer when working with the movements we see every day at CrossFit Boston.  Terese Snatch

500m Row … that’s not that far…or is it?

 

Stan SnatchWell done on that rowing wod earlier this week.  With a ton of push ups and power cleans thrown in it’s amazing how challenging even 500m on the erg can get.  Everyone hit it hard and that solid work will definitely pay off.

 

I’ve been talking with a member who has been finishing up her yoga certification and we’d like to know if there is any interest in taking a yoga class either pre or post wod once a week.  Thoughts?

 

I personally love yoga for it’s focus on breathing and stretching while holding strong poses.  If you’d like to get in on some yoga with me once a week please shoot me an email or comment below with your interest.  If we can get enough interest to make it a weekly or monthly session then we’ll get it going. – [email protected]

 

Also, Welcome Stan!  Stan is graduating with Fight Gone Bad this week and will be joining you in group classes next week.  He’s a solid guy from Florida – Go Gators! – who is excited to throw down with you guys.  Be sure to give him a high five next time you see him.

 

Who are you and what are you about?Stan TGU1
 
My name is Stanley Ng, and I’m a South Florida native now in graduate school at BU for mechanical engineering. One of my passions lies in science and cosmology, and I hope to have a hand in answering the many questions of the Universe in my career. I’m also a violinist, so music has been a huge part of my life since I was young. Unfortunately, I was never very active as a kid or as a teenager. It wasn’t until my first year as an undergraduate that I began to consider being physically active. That was short-lived, and my four undergraduate years were spent pulling all-nighters and eating fast food, or whatever food was available. I knew nothing about nutrition. Fast forward to the start of graduate school, and I refused to let myself remain what I was: a skinny-fat 150-lb. guy in his early twenties with zero physical ability. I began weightlifting two years ago in February of 2012, and have been able to gain about 25 pounds. Now, I love being in the gym and being active, pushing myself, and discovering every day what I’m made of.
 
Why did you join CrossFit Boston?
 
Recently, I started to feel “stuck” in my fitness, and I felt I needed something different. I was getting bored with my routines, and I felt that I was unbalanced in many ways and needed some solid direction. That’s when I considered, and thereafter joined, CrossFit Boston. I also don’t have much of a fitness community that I can share this lifestyle with, so it’s my hope that CrossFit Boston can provide that.
 
What are you getting out of the Private Training?Stan TGU2
 
Private training has been able to isolate my instabilities and weaknesses and is teaching me how to address them. I’ve also been getting excellent training on the olympic lifts, which I’ve been interested in learning for some time. Finally, I’ve been taught valuable mobility techniques, as well as proper form on these major lifts. Pat has been an excellent trainer, and I appreciate his patience and his obvious dedication to every one of his clients.
 
What are some of your goals for this year?
 
I’d like to become well-versed in the olympic lifts and the many exercises of CrossFit. I’d also like to increase my endurance and work capacity and just be better every single day. I’m looking forward to making small day-to-day improvements, and learning from the many CrossFitters I hope to meet.
 
What are you looking forward to once you graduate to group classes?
 
I’m looking forward to the environment, people, and the many things I’ll come to learn. As others motivate me, I hope I can become motivation for others as well. I can’t wait to be around a group of people I can share this lifestyle with.
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Kapil demoing Test/Retest

Kapil demoing Test/Retest

How’s the week going?  Excited to be over the hump?

 

I hope you all enjoyed that last wod of the Open.  I usually look forward to burpees, but I can’t say I ever want to do burpees and thrusters ever again.  Congrats to Carla for crushing “14.5” and showing us all the Geriatric Burpee.  If you want to learn, just challenge her to some burpees!  She’s going to need all of our support in preparation for Regionals!  Let’s keep hitting it hard and push each other to get better.

 

Speaking of making yourself better… the CrossFit Boston Renegades hosted a Mobility Session with HBS Member Kapil Khimdas on Saturday.  We had a blast learning about the proper way to use mobility in relation to every day class as well as using a partner to inflict the right amount of pain.  Here’s a quick recap of what we learned:

 

Chris hitting a Posterior Chain Floss

Chris hitting a Posterior Chain Floss

1. Test and Retest – Use a friend to test the range of motion at a joint or try a couple of squats, deadlifts, or presses.  How tight are you?  Is there any pinching?  Does the movement feel junky or smooth?  Was there an improvement?

 

2. Range of Motion Mobility – We worked on the posterior chain floss and it was epic.  Use range of motion work before class to prep for the movements we’ll be using.  Keep it dynamic and work the contract/relax cycle of the stretch.

 

3. Foam Rolling – Can be used during class to help with tweaks, but post class it’s the best to make a change permanent and help with recovery.  If it’s not painful you’re not smashing hard enough according to Kapil.

 

4. Tack and Floss – Pin a knotted muscle and then work through flexion and extension or side to side to improve function of the muscle and range of motion.  Doing this post class will help with recovery and improving flexibility long term.

 

Nigel smashing my quad!

Nigel smashing my quad!

Mobility Wednesdays at CFB!

 

Kapil and the CFB Renegades will be hosting Mobility Wednesdays from now on at CFB.  Every Wednesday night at 6:30pm we’ll be helping each other smash, stretch, and improve.  It started last night and If you’d like to join in, just show up and get after it.  Kapil and I will be helping you guys run through a mobility routine and we’ll work on a different area of the body each week.  Drinks are welcome!

 

Shoot me an email if you have any questions! – [email protected]

 

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Neal doing his thing!

Neal doing his thing!

On Tuesday night I had the privilege of watching Neal speak to a group of athletes and coaches at Community Rowing Inc.’s monthly Coaching Colloquium.  The topic was Cross Training and he was on fire.  Seeing the way he gets himself and the whole room fired up about the possibilities of constantly varied, functional movement, performed at high intensity is inspiring.  Every time I see Neal tell his story and share his passion with others it reminds me of why I do what I do.  Who is on your team and who inspires you?

 

Who’s on your team?

 

Every day you go to work there is a team of people you work with.  Every day you go to the gym there is a team of people holding you accountable and pushing you.  Every day you go home there is a team there to support you and love you.  Recognize your team.  Support them by working as hard as you can every single second of the day and you’ll make them better.

RRT13 RoR Team pics

 

Inspire Someone Today!

 

Whether it’s your training partner, friend, family, or complete stranger, find a way to inspire them and fight for their goals.  Help drive their passion and pursuit of a better self.  Show them what you take pride in and how hard you work for what you believe in.  Find a way to motivate them and do what needs to be done.

 

If you’re looking for a chance to have some fun with your fellow class mates, meet some new members, and learn something new – sign up for the Partner Mobility Seminar at CrossFit Boston March 29th!

 

Spring is here, set a new goal, attack it, have some fun.

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