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!
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”!
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.
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.
First 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
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
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!
13 Nov 2013
How do you Master Skills?
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.
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!
29 Oct 2013
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.