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Kevin P. on Wall Balls for FGB!

Kevin P. on Wall Balls for FGB!

I don’t know about you guys, but my shoulders have been feeling it this week after attacking “14.2”.  Congrats to everyone that gave it a go.  I saw many retests and PR’s earlier this week and it was a blast seeing everyone break through their previous scores.  I hope you’ve taken some extra time to smash and mobilize as we get ready for “14.3”.

 

If you’re looking for some extra tips on mobilizing those shoulders consider signing up for our Partner Mobility Seminar on Saturday, March 29th!

 

Sign Up for the Partner Mobility Seminar Here!

 

It will also be a good opportunity to get to know some of our new members.  Here are pictures of a few members that crushed “Fight Gone Bad” and graduated to group classes over the past week.  Give them a shout if you see them in class!

 

Have a great weekend and get after “14.3”!

 

John W. post FGB!

John W. post FGB!

Who are you and what are you about?

 

My name is John Woodson and I am from Lawton, Oklahoma. I did my undergraduate degree at the University of Oklahoma and love my Oklahoma Sooners and OKC Thunder. I am a pretty big sports fan and I grew up playing baseball and basketball. I moved to Boston in 2012 for grad school and have accepted a job up here once I finish up in May.  I have been married to my wife, Whitney, for 3 years this May and we are both super excited to be staying up here in Boston.

 

Why did you join CrossFit Boston?

 

Like I said earlier, I grew up playing team sports and was always used to working out with my team.  But when I went to college and my sports career tapered off, I couldn’t seem to get into a good individual routine.  I would always try to start some new workout regimen, but after 2 weeks would just get bored doing the same things all the time by myself.  I lived in Houston before coming to Boston, and one of my buddies down there started describing crossfit to me and it sounded like just the thing I needed. But I didn’t take any actions about it.  When I moved up to Boston I focused on grad school for a year, but earlier this January looked in the mirror and realized I was about 30 pounds overweight and needed to do something before it got too late. So I called Crossfit Boston and started the 10 session training program.

 

What are you getting out of the Private Training?

 

A ton.  The private training helps on so many levels. After 8 years without consistent exercise, I struggle through a lot of what we do and have to scale several of the exercises.  But having Pat there as my instructor helps me make sure I’m keeping proper form to avoid injury, and he acts as a great coach and motivator. I am able to do more in these sessions than I would have imagined, and I keep improving all the time.

 

Mike H. on SDHP for FGB!

Mike H. on SDHP for FGB!

What are some of your goals for this year?

 

When I started a month ago, I weighed in at 214 pounds and was close to 30% body fat. I now weigh in at 204 and am closer to 26% body fat.  I am hoping to get down below 20% and closer to 15% at least by the end of this year.

 

I used to be able to do 10 pullups no problem back in high school.  I can’t do a single one now.  Eventually, I would like to be able to hit 10 again.

 

Overall I just want to feel better.  My weight and fitness issues have been an emotional as well as physical drain on me.  I want be able to play basketball without needing to take breaks every 5 minutes on the floor. I want to be able to go out and enjoy a nice run in this beautiful city I now call home. Most of all, I want to make habits and build skills that will set me up to stay fit for the rest of my life.

 

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

 

Working out with a group again.  Having people there so we can all push and encourage each other and getting to know more people at the gym.

 

Just seeing continued progress on top of the foundation I am building through the private trainings.

"FGB" Polaroids … Recognize anyone?

“FGB” Polaroids … Recognize anyone?

It’s been another solid week of training here at CFB and I’ve had a blast watching everyone attack “14.1” and get those double unders!
 
You may have noticed a few new people joining classes with you.  Have you introduced yourself?  Do they know your name?  Katie Jacobs and Inna Khidekel are two new members who just graduated our private training foundations course by conquering “Fight Gone Bad”.  Katie had her first class with the 6am crew on Wednesday morning and Inna is looking forward to the noon class on Friday.  Be sure to say hi and checkout all of our new members who’ve graduated with “Fight Gone Bad” on the wall above the sign in computer.
 
If you’re looking for some tips on partner mobility and some new paleo recipes, sign up for the CrossFit Boston Renegade March Event!
 
It will be Saturday, March 29th and you can sign up here!
 
Below is a little background on our new members.  Give them a shout next time you see them in the gym! 
 
Katie Jacobs hitting the Push Press!

Katie J. hitting the Push Press!

Who are you and what are you about? 
 
I am from Holden, ma and have been in Boston for the past 6 years. I am a social worker at vinfen, and I hate the winter weather. I love finding groups of people motivated to be healthy and have fun doing it. 
 
Why did you join CrossFit Boston?  
 
I joined CF Boston because I heard great things about their Coaching and sense of community. 
 
What are you getting out of the Private Training?
 
The private training was a great way for me to get oriented to crossfit moves and get motivated for the classes. Having the one-on-one helped me think about the little things I need to focus on as I continue on. 
 
What are some of your goals for this year?
 
My goals for this year are to run as many half marathons as possible and get better times each time, as well as to be able to perfect my squat.
 
What are you looking forward to as you graduate to group classes?
 
I am most looking forward to joining the group classes so I can meet more people at CrossFit Boston and have fun with more people than just me during the work out.
 
 
Inna K. post "FGB"

Inna K. post “FGB”

Who are you and what are you about? 
 
I am a 2nd year MBA student at Harvard Business School who loves adventure, travel and challenge. I was born in Russia and grew up outside of San Francisco, but spent the last five years living in London. I love meeting new people from all walks of life. My mantra is all about enjoying and living life to the fullest, in every possible way. 
 
Why did you join CrossFit Boston? 
 
As the President of the HBS Wine & Cuisine Society, I realized I can’t just wine and dine, I should probably move my butt too! Seriously, I had heard amazing things about CrossFit from friends who are devotees and who have achieved tremendous results. It’s an efficient workout that gets at the core of why we exercise, and the communal atmosphere is a lot of fun. 
 
What are you getting out of the Private Training?
 
I have gotten a lot out of private training, namely an understanding of the key CrossFit exercises and the importance of mobility, posture and correct form. I also know that I will be supported when I start group classes, and that the instructors will know which pitfalls in my form to watch out for. I have a newfound appreciation for the cross-functional strength emphasis of CrossFit and have realized I am not even close to nearly as fit as I thought I was! Pat has been an incredibly patient and educational instructor and wonderful to train with.
 
What are some of your goals for this year?
 
I would like to do the 400m medicine ball run in under 2 minutes, learn how to do a handstand and master a pull-up. I would also like to lose weight, tone up and get into the best shape of my life. I would also like to win at Paleo Golf.
 
What are you looking forward to as you graduate to group classes?
 
I am excited for the dynamism and energy of group classes. I look forward to pushing myself and achieving results alongside other motivated, athletic people. 

The Renegade Rowing ClubFirst things First!  Congratulations to all competitors at the 2014 CRASH-B Indoor World Rowing Championships last Sunday.  CrossFit Boston and Renegade Rowing had a total of seven athletes compete for their personal best performance over 2,000m on the Concept2 Indoor Rowing Machine.  All of our athletes either met or achieved a new Personal Record (PR).  I got a chance to cox many of them, basically sit behind them and motivate them to push harder, and everyone executed their race plan just as we had practiced all winter long.  Overall the experience of racing hundreds of the best rowers from around the world was awesome.  I’d say they definitely  achieved 7 or 8 minutes of Glory!

 

Here are the results:

David Porter 7:35.6

1797406_586393424770135_310530241_nThor Helgason 7:18

Jodie O’Malley 8:29.3

Terese Holm 8:14.1

Bob Ezzell 7:50.4

Nick Anderson 6:35.8

Andrew Morrissey 7:03.3

 

Have you ever used a Partner for Mobility?

The CrossFit Boston Renegades will be hosting a Partner Mobility Seminar run by our very own Kapil Khimdas at the end of March!

Here are the Details:

Saturday, March 29th,

11:15am – 12:00pm Partner Mobility Seminar

12:00pm – 12:45pm Paleo Potluck

 If you would like to join in the fun,

sign up here: CFB Renegades March Event

 

Who want's some partner mobility?

Who want’s some partner mobility?

Have you ever dreamed of Running Up Mt. Washington?

Well now you can!  A group of runners from CrossFit Boston will be teaming up to conquer Mt. Washington this Spring.  If you decide to register and join them, sign up under the team name “CFB United”.  Sign up at – mountwashingtonroadrace.com

Comment with what you plan on doing!

Matt OHSHow’s the week going CFB?  Are you holding each other accountable and pushing for that last rep?  Have you been getting in early for those extra mobility points?  Have you met any new faces lately?
 
Here is another new guy that’s ready to tear it up with you.  His name is Matt and he’s been getting pumped up in the private training sessions with me.  He graduates tonight with Fight Gone Bad at 4:30pm if anyone is interested in joining him or cheering him on.
 
Who are you and what are you about?
 
I’m a life-long New Englander and was formerly a competitive alpine skier.  I’m currently a grad student (MD-PhD in economics) living in Cambridge. My interests are in economic growth, inequality and heath.
 
Matt TGUWhy did you join CrossFit Boston?
 
I heard great things about the rigor and attitude of the coaches and members.  I’ve been fairly sedentary since the end of my NCAA days 5 years ago, and this seemed like a good way to regain some of the agility of my former self.
 
What are you getting out of the Private Training?
 
Pat has been fantastic.  I’ve trained with some great coaches over the years, but I really appreciate the attention to detail and the knowledge-base of the Cross-Fit Boston coaches.
 
What are some of your goals for this year?
 
My main goal this year is to build a strong foundation: finding a routine that will work, and improving my form and mobility.  I trust that if I’m able to find this solid base and consistency, I’ll be on the path to a healthier and more agile body (and mind). 
 
Matt RunWhat are you looking forward to once you graduate to group classes?
 
Intensity, camaraderie, community, accountability.
 
 
Keep up the great work everyone! Love the vibe!
 
-Coach Pat

How do you Master Skills?

 

Jodie from 7am challenges the BC Men's Crew Team on Wednesday!

Jodie from 7am challenges the BC Men’s Crew Team on Wednesday!

As Winter starts to set in and you start working toward your goals, be aware of how you recover and master skills.  One goal you’ll probably set for the Winter is to master a new skill, like double unders, hand stand push-ups, or muscle ups.  I want to draw your attention to how you attack these skills and actually master them.

 

To master a skill is to know and have full control over every piece of a skill, both physically and mentally, when your fresh and your fatigued.  Lately we’ve been pushing the intensity in the gym and many people have found themselves sore and out of it for a few days.  One example would be Coach Tito and Carla of CrossFit Boston competing at the Southie Throwdown this past weekend.  They literally were crushed from back to back competition days.  What would you do on the Monday following a weekend like that?  

 

The days following a hard training day are perfect for mastering a new skill through active recovery.  Rather than going back for a second or third hard training day and not performing at full intensity, commit to an active recovery day focused on mastery of the skills you’d like to develop.  Carla did just that on Monday.  

 

Coxswains pushing hard right alongside their rowers!

Rather than join in on the 7am class at CFB, she took 1 hour out of her day to actively recover, instead of sitting around and feeling sore.  She set the erg for 2,000m of work and 10min of rest.  She rowed an easy 2k and then spent 10 minutes working on her goats, handstand push ups, pull ups, and Toes to Bar.  Three sets of this active recovery interval scheme gave her confidence with her skills and prepared her for a hard training day on Tuesday.

 

The erg is a great tool to use as active recovery.  A few hard training days back to back will leave your body depleted and full of metabolic waste.  In order to replenish your energy and clear out the metabolic waste it helps to eat well, move, and keep the blood flowing.  The erg provides a stable platform and is low impact,  perfect for recovery at a sub-maximal effort.  Next time you’re feeling sore or a workout absolutely crushes you, go sit down on the erg and row for 10 minutes.  It doesn’t have to be hard.  Enjoy it!  Row at about 40% effort, just hard enough to breath a little bit.  You should be able to maintain sentences and tell your training partner what you’ll be doing to master your next skill!

 

If you have any fun methods to master skills please share in the comments!

I just wanted to pass on this video I just watched about opening up your hips. If you frequently have lower back or hip pain, give these drills a shot and see how much better you feel. Remember that you may not see dramatic results immediately, but with continued application of these drills, you will notice a reduction in pain and tightness.