123105

Complete 3 rounds for time of:

15 Ring dips
Hang Squat Clean, 3/4 Bodyweight, 15 reps

Post load used and time to comments.

123005 "Karen"

"Karen"

For time:

150 Wallball Shots


Use a twenty pound ball and set the target at ten feet. Women may substitute a 15 pound ball.

Post time to Comments.

122905

For time:

5o Double Unders
21 Dumbbell Squat Cleans, 55 pounds
35 Double Unders
15 Dumbbell Squat Cleans, 55 pounds
20 Double Unders
9 Dumbbell Squat Cleans, 55 pounds

Post time to comments.

122805

For time:

30 Pull-ups
10 Dips
20 Pull-ups
20 Dips
10 Pull-ups
30 Dips

Complete both the pull-ups and dips on the rings if you have them. Post time to comments.

122705

Back Squat

3 - 3 - 3 - 3 - 3

Deadlift

3 - 3 - 3 - 3 - 3

Try to increase the load for each set. Post loads to comments.

122605

For 20 minutes complete

1 minute of weighted squats
1 minute of jump rope

For the squats take a weight and hold it to your chest or hold dumbbells as you would for a thruster. Record total number of reps to comments.

122305

50 Sit-ups
Tabata DB Thrusters
50 Sit-ups

Rest before and after tabata thrusters and go heavy.

Post load used and score to comments.

122205

Five Rounds for time:

Dumbbell Deadlift, 10 reps
Push-ups, 30 reps

Go heavy on the Dumbbell deadlifts and go to the floor each time.

Post weight used and time to comments.

122105

Five Rounds:

45 pound Sumo Deadlift High Pulls, 100 reps

Rest equivalent to working period, ie. your deadlift time.

Use a wide grip for the high pulls, minimum of 12 inches.

Post times to comments.

122005

For Time:

50 Kettlebell Swings, 1.5 pood or 55 pound Dumbbell
50 Knee to elbows
40 Kettlebell Swings, 1.5 pood
40 Knee to elbows
30 Kettlebell Swings, 1.5 pood
30 Knee to elbows
20 Kettlebell Swings, 1.5 pood
20 Knee to elbows
10 Kettlebell Swings, 1.5 pood
10 Knee to elbows

Post time to comments.

121905

10 rounds for time:

40 pound Dumbbell Snatch, 10 reps each arm
5 Ring Pull-ups

Post time to comments.

Another one . . .

Add Sarah Cowherd to the list of ladies to achieve their first pull-ups on the rings.

Congratulations Sarah!

Who's Next?!

121705

40# Dumbbell Thruster 5 minutes, record reps

40# Dumbbell Thruster 5 intervals of 1 minute on/1 minute off, record total reps

40# Dumbbell Thruster 10 intervals of 30 seconds on/30 seconds off, record total reps

40# Dumbbell Thruster 20 intervals 15 seconds on/15 seconds off, record total reps



Rest one minute between sets.


Post total reps for each interval separately to comments.

121605

I am posting this workout early with the knowledge that as a result of it I may not see some people tomorrow.

Complete as many as you can in twenty minutes of:

Burpees

Post number completed to comments.

Just a little Recognition

Congratulations to those of you who have reached milestones recently.

1st Muscle-up: Jack Coffin

1st Pull-up: Rena Sokolow
Genny Johnson
Karen Sutton
Erin Doucette

Deadlift 1.5 times bodyweight: Marcia Keough

Keep up the great work and I apologize for anyone that I failed to mention!

121505

Complete as many rounds as you can in twenty minutes of:


35 Squats
25 Push-ups


Post rounds and fractions of rounds completed to comments.

121405

Clean

5-3-2-1-1-1-1-1

Post loads to comments.

121305

For time:

120 Mountain climbers, 4 count
Dumbbell Hang squat clean 55 pounds, 21 reps
80 Mountain climbers, 4 count
Dumbbell Hang squat clean, 55 pounds, 15 reps
40 Mountain climbers, 4 count
Dumbbell Hang squat clean 55 pounds, 9 reps

Post time to comments.

121205

For time:

70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups

Post time to comments.

121005

Complete 4 Rounds of:

50 Wallball shots, 20 pound medicine ball
50 Knee to Elbows
2 pood Kettlebell swing, 50 reps

Post time to comments.

120905 Tabata Something Else

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. If you have rings, use them for the pull-ups.

Post total reps from all 32 intervals to comments.

120805

Complete for time:

45 Thrusters, 95 pounds
45 Ring Pull-ups

Post time to comments.

120705

Complete 5 rounds of:

50 Double-unders
95 Pound overhead squat, 15 reps

Post time to comments.

120605 "Lynne"

"Lynne"

Complete 5 rounds of maximum repititions of:

Bench press, bodyweight
Pull-ups

Post reps completed for each round to comments.

120505

Deadlift

5-5-5-5-5

Increase the load for each set and work towards a five rep maximum load. Then complete:

Handstand Push-ups

5-5-5-5-5

Post deadlift loads to comments.

120305

Complete for time:

95 pound Barbell Thruster, 75 reps

Post time to comments.

120205

Complete for time 75 reps of:

95# Clean and Jerk

modified:

65# Clean and Jerk

Post time to comments.

120105 "Mary"

"Mary"

Complete as many rounds in 20 minutes as you can of:

5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post number of rounds completed to comments.

113005 "Chelsea"

"Chelsea"

Set up before a clock, and every minute on the minute perform 5 pull-ups, 10 push-ups, and 15 squats. Can you continue for thirty minutes? Twenty minutes? How about 10? Post results to comments. If you fall behind the clock keep going for thirty minutes and see how many rounds you can complete.


If you’ve finished the workout before, this time add +1 to each exercise, i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute, and see if you can go the full thirty minutes.

112905 "Diane"

"Diane"

For time, reps of 21-15-9

Deadlift 225 pounds
Handstand Push-ups

If you cannot do handstand push-ups then substitute heavy dumbbell overhead presses with strict form.

Post time to comments.

112805 "Fran"

"Fran"

Reps of 21-15-9

95# Thruster
Pull-ups

Post time to comments.

112305 "Fight Gone Bad"

"Fight Gone Bad!"

This is our famous “Fight Gone Bad” workout. It has been used extensively to prep fighters for the UFC. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. Today is 3 rounds.

The stations are:
Wall-ball – 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump – 20” box (Reps)
Push-press 75 pounds (Reps)
Row – calories (Calories)


The clock does not reset or stop between exercises. On call of “rotate”, the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.


Add your points and post them to comments.

112205

Complete for time.

30 Ring Pull-ups
30 DB Cleans, 40 pounds
10 Burpees
75' Bear Crawl
20 DB Thrusters, 40 pounds
20 DB Swings, 40 pounds
10 Burpees
75' Bear Crawl
50' Walking lunges, 40 pound dumbbells each hand
10 Single leg squats
10 Handstand Push-ups

Post time and any modifications to comments.

112105

5 Rounds for time:

600 meter run
50 Squats

Post time to comments.

111805

Deadlift

5-3-2-1-1-1-1

Post loads for each set to comments.

111705

Complete reps of 80, 65, 50, 35, 20, 10 and 5 of:

Dumbbell Swing, 40 pounds
Ring Pull-ups
Dumbbell Thruster, 20 pounds

Post time to comments.

111605

Complete reps of 80, 65, 50, 35, 20, 10 and 5 of:

Squats
Push-ups
Sit-ups

Post time to comments.

111505 "Karen rows a boat"

"Karen"

150 Wall ball shots, 20 pound ball 10' target

Post time to comments.

Women should substitute a 15 pound ball or fifteen pound dumbbells.

Rest two minutes and then

Row 2k meters.

Post time to comments.

111405 "Thor"

"Thor"

5 Rounds

30 Burpees
20 Pull-ups
10 DB Snatches each arm, 40#

Post time to comments.

Fallen Heroes Memorial

As another Veteran's Day comes and goes, please take the time to thank and honor those who fight to provide the freedoms and liberties we sometimes take for granted. The website www.fallenheroesmemorial.com allows ordinary citizens like myself to learn about the fantastic lives these soldiers live and to pay respect to their efforts on our behalf. I strongly encourage each of you to take a little time of your lives and visit the site. I will let it speak for itself . . .

111105 Veteran's Day

Three workouts to choose from today to honor friends of CrossFit who have perished in the battle against terrorism.

"Murph"

1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run

Partition the pull-ups, push-ups, and squats as needed. Wear body armor or a twenty pound vest if you got it. Post time to comments.

"LT"

Reps of 21, 15, and 9 of:

Handstand Push-ups
Ring Dips
Ring Pull-ups

Post time to comments

"Michael"

3 Rounds

Run 800 meters
50 Back extensions
50 Sit-ups

Post time to comments.

Post your time and reason you chose the specific workout that you did. Also, if you have any friends, family, or loved ones serving this Wonderful Country abroad please take a moment to thank them and honor them with us today!

111005

For time reps of:

50, 35, and 25

DB swings, 55 pounds
DB Push press, 55 pounds

Post time to comments.

110905

DB Thrusters, 20 pounds
Ring Pull-ups
Sit-ups
Burpees
Punching Bag

This is a three round event with one minute at each station. After completion of all stations the athlete rests for one minute.

Follow by practicing floor tumbling skills for fifteen minutes.

110805

Complete as many rounds as you can in twenty minutes of:

5 Overhead press, 55 pounds
10 Single leg squats
15 Ring pull-ups

Post completed and partially completed rounds to comments.

110705

Courtesy of Rutman!

10 DB Snatches, 55 pounds
20 DB Swings, 55 pounds
40' Alligator walk, down and back
9 DB Snatches, 55 pounds
18 DB Swings, 55 pounds
40' Alligator walk, down and back
8 DB Snatches, 55 pounds
16 DB swings, 55 pounds
40' Alligator walk, down and back

Post time to comments.

110305

Run or Row 10k meters.

Post time to comments.

110205

Tabata push-up
Run 600 meters
Tabata sit-ups
Run 600 meters
Tabata jumping squats
Run 600 meters

Rest 60 seconds after each Tabata effort and after each run effort. The Tabata interval is 8 intervals of 20 seconds work and 10 seconds rest. It is scored by the least number of reps achieved in the 8 intervals.

Add your Tabata scores and divide the total by your totaled run times in seconds (i.e. 50/390 = .128 reps/second).

Post score to comments.

110105

Back Squat

1 - 1 - 1 - 1 - 1 - 1 - 1

Post loads for each set.

103105

Complete for time:

45# Sumo deadlift highpull, 40 reps
45# Push press, 21 reps
Ring Pull-ups, 21 reps
45# Sumo deadlift highpull, 4o reps
45# Push press, 15 reps
Ring Pull-ups, 15 reps
45# Sumo deadlift highpull, 40 reps
45# Push press, 9 reps
Ring Pull-ups, 9 reps

Post time to comments.

Do the Burgener warm-up and practice cleans with light weight afterwards for fifteen minutes.

102805

3 Rounds of:

1 mile timed run
100 sit-ups

Post time of each mile to comments. Use the 100 sit-ups as active recovery for the next mile run.

102705

For total time, 21-18-15-12-9-6- and then 3 rep rounds of:

95-pound barbell thruster
Pull-ups

Post time to comments.

102605

For time:

4 rounds of:

600 meter run
50 Sit-ups/Knee-to-Elbows/V-ups/Sit-ups


For the first round perform 50 sit-ups. The second round perform 50 Knee-to-Elbows, the third 50 v-ups, and finally 50 sit-ups the last round. Post time to comments.

102505

For Time:

30 reps Clean & Jerk

Post load and time to comments as pounds per second. Example: 135 pounds/3:20 = .675 pounds/second

102405

Complete Seven rounds for time:

5 Hand Stand Push-ups
10 Ring Pull-ups
20 Squats

or

10 Overhead Presses 40#
30 Jumping Ring Pull-ups
20 Squats

Post time to comments.

102105

Choose any one of the three workouts for today.

"Angie"

For time:

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

or

"Annie"

For time:

Reps of 50, 40, 30, 20 and 10 of:

Double unders
Sit-ups

or

"Kelly"

5 Rounds for time of:

Run 400 meters
30 Box Jumps, 24 inch box
30 Wall Ball shots, 20 pound medicine ball

Post exercise chosen and time for completion to comments.

102005

Complete for time:

21 Weighted Burpees, 20 pounds
21 Pull-ups
30 pound Walking lunges, 21 reps each leg
15 Weighted Burpees, 20 pounds
15 Pull-ups
30 pound Walking lunges, 15 reps each leg
9 Weighted Burpees, 20 pounds
9 Pull-ups
30 pound Walking lunges, 9 reps each leg

101905

Complete for time:

Reps of 15, 12, and 9 of

Front Squat, 135 pounds
Weighted Pull-ups, 40 pounds

then

Row 2000 meters

Post time to comments.

101805

Complete for time reps of 30, 25, 20, 15, 12, 9, 6, 3 and 1 of:

55# Dumbbell Swings
Push-ups
Ring Pull-ups

Post time to comments.

101705

Complete 3 rounds for time of:

Run 600 meters
55 pound Dumbbell Thrusters, 21 reps
Pull-ups, 21 reps
Sit-ups, 21 reps

Post time to comments.

101405

Complete as many rounds as you can in twenty minutes of:

False Grip Ring Pull-ups, 10 reps
Handstand Push-ups, 10 reps

Post number of rounds completed and any partial rounds to comments.

101305 "Karen"

"Karen"

Complete for time:

150 Wall Ball shots

Post time to comments.

101205

Complete 3 rounds for time:

55 pound Dumbbell Hang Clean, 20 reps
15 Knee to Elbows
55 pound Dumbbell Snatch, 20 reps
15 Good Mornings
55 pound Dumbbell Thrusters, 20 reps
15 Flutter kicks, 4 count
55 pound Dumbbell Push Jerk, 20 reps
15 V-ups

Post time to comments.

101105

Deadlift 3-3-3
Front Squat 3-3-3
Clean 3-3-3
Push Jerk 3-3-3

45 Burpees

Post loads used and time to complete burpees to comments.

"Honey Girl" on Columbus Day 101005

Happy Columbus Day! This day happens to be my Mother's birthday as well. So todays workout is named after her, "Honey Girl."

Reps of 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 of

Pull-ups
Push-ups X 2
Sit-ups X 3
Squats X 4

For example, on the first set complete one pull-up, two push-ups, three sit-ups, and four squats. And, on the tenth set complete 10 pull-ups, 20 push-ups, 30 sit-ups, 40 squats and then proceed back down the pyramid.

Post time to comments.

Hoover Ball

Change of pace. Play a game of Hoover ball with some friends and use an 8lb medicine ball.

Click below for rules of the game.

http://www.jumpusa.com/hooverball2.html

Enjoy!!

100605 "Modified Cindy"

Complete as many rounds in 20 minutes as you can of:

5 Pull-ups
10 Push-ups
15 Sit-ups

Post total rounds and any partial rounds to comments.

Follow with 20 minutes of technique practice for the snatch.

100505

Rounds at 15-13-11-9-7-5-3 and 1 reps of:

Deadlift
Ring Dip

Post load and time to comments. Use one weight for all the deadlifts. Dips are rock bottom. If dips are not done on the rings then double the number of reps for each set.

100405

7 rounds, for total reps, with 60 second at each exercise:

95-pound Thruster
Pull-ups

This is a fourteen-minute workout; the clock does not stop though the athlete may.
Post total reps to comments.

100305

Complete for time:

40 Dumbbell Snatches each arm, 40 pounds
15 Pull-ups or 30 Jumping Pull-ups
30 Dumbbell Snatches each arm, 40 pounds
15 Pull-ups or 3o Jumping Pull-ups
20 Dumbbell Snatches each arm, 40 pounds
15 Pull-ups or 30 Jumping Pull-ups
10 Dumbbell Snatches each arm, 4o pounds
15 Pull-ups or 30 Jumping Pull-ups

Post time to comments.

093005 "Barbara"

“Barbara”

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round. Post time for each of five rounds to comments.

092905

Back Squat reps of:

5-5-5-5-5

Post loads to comments.

092805

Complete for time:

1200 Meter Run
30 Burpees
40 Pound Dumbbell Push Press, 30 reps
600 Meter Run
40 Pound Dumbbell Thruster, 20 reps
Pull-ups, 20 reps
300 Meter Run
Push-ups, 30 reps
Sit-ups, 30 reps

Post time to comments.

Finish up with 20 minutes of Gymnastics practice.

092705

Complete for time:

600 meter run
50 Dumbbell Cleans
600 Meter run
25 Dumbbell Snatches, each arm
75 Sit-ups

Post time and loads to comments.

WOD 092605

Complete 5 rounds for time of:

30 Wall ball shots, 20 pound ball
15 Ring Pull-ups

or

30 Dumbbell Thrusters, 20 pound Dumbbells
45 Jumping Ring Pull-ups

Post time and choice of exercises to comments.

092305

WOD 092305

Clean and Jerk 95 pounds, 30 reps

The clean is a squat clean and the bar is not allowed to completely rest on the ground. The athlete must touch and go with the bar. If the athlete must rest, he/she may do so at the rack position or from the hang position. In the event that he or she must let go of the bar, decrease the weight and begin again at rep one until thirty consecutive reps are completed.

Post time to comments.

092205

WOD 092205

Run or Row a 5k

Post time to comments.

"Crazy Fat Helen" 092105

As HQ in Santa Cruz designated "Helen" as the WOD, we too did so at CrossFit Boston. Only we added a twist, "Crazy Fat Helen."

"Crazy Fat Helen"

Five rounds for time:
Run 1200 meters
1 ½ pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups.

Post time to comments.

092005

How many Muscle-ups can you perform in 3o minutes? How about 20 minutes?

Today's WOD is for time:

30 Muscle-ups or
6o Pull-ups and 60 Dips

Post time to comments.

Week of 91905 OPEN HOUSE

Just wanted to remind all visitors that all classes at the Inner Space, including those being offered by CrossFit Boston, are free this week for our Open House. Please take a look at www.yogainthevillage.com for a full listing of classes. If you have any questions please contact me at neal@crossfitboston.com. Hope to see you all soon.

091905

Complete 5 rounds for time of:

65 pound Overhead Squat, 15 reps
500 meter Run
Sit-ups, 25 reps

Post time to comments.

091605 WOD

Push Jerk reps of:

5-3-2-2-1-1-1-1

Post loads to comments.


How many total minutes can you hold an L-sit within a 20 minute span? Try and let us know.

091505 WOD

Squat Clean reps of:

5-3-2-2-1-1-1-1

Post loads to comments.

091405 "Beantown"

CrossFit Boston's first benchmark workout was introduced today.

Complete as many rounds as you can in twenty minutes of:

50 pound Dumbbell Squat Cleans, 15 reps
Burpees, 15 reps

Post time and any modifications to comments.

091305 "Diane"

"Diane"

21-15-9 reps of:
Deadlift 225
Handstand push-ups

Post time to comments along with any modifications or substitutions.

After completion 3o minutes of handstand and ring practice.

091205 "Fran"

The "Sixers" were up and ready for another benchmark workout today with "Fran." The twists for today's workout was that first each participant had to run or row 1600 meters first and all pull-ups/body rows were done on rings.

"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95-pound Thruster
Pull-ups

Post time and modifications to comments.

090905 FIGHT GONE BAD!

Is there a better way to end the first week of CrossFit Boston than by having FGB as the WOD? I don't think so and neither did the classes. The Sixers were up for the task and took this by storm. Many participants posted their best scores ever for this workout. Great job and keep it up.

The 7am class was light in participants but not in spirit. They too completed FGB and also did wonderful. For those not familiar with Fight Gone Bad, below is a description of the workout from CrossFit HQ.

"Fight Gone Bad!"
This is our famous “Fight Gone Bad” workout. It has been used extensively to prep fighters for the UFC. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. Today is 3 rounds.

The stations are:
Wall-ball – 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump – 20” box (Reps)
Push-press 75 pounds (Reps)
Row – calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate”, the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

090805

Strength training. That was the focus today for CrossFit Boston. The exercise of the day was the deadlift. We started with the CF warm-up and then moved to the bars. All agreed it was a good day to shake things up and tune the intensity in a slightly different way.

The workout consisted of 5 X 5 of the deadlift, followed by 15 minutes of handstand and ring practice.

WOD 090705

Today's 6am class had six participants and the 7am class had two participants this wonderful New England morning. For the 6am class today we focused on the rings and the ever elusive muscle-up. The first 30 minutes of class was strictly gymnastic form, false grip pull-ups, dips, transition point of the muscle-up, etc. Everyone did a great job of this with varying degrees of assistance. While some were on the rings, others were practicing their handstands. Top nods go to Nigel for the best handstand of the day.

With the final 10 minutes of class, the workout was to perform 75 DB Thrusters for time.

The 7am class started with the CrossFit warm-up and then quickly proceeded to a workout that consisted of the following:

For Time:
1000 meter row
50 Wall Ball Shots
1000 meter row
50 ring dips

Average time of completion was 20 minutes. Afterwards, the 7am class went to practicing on the rings same as the 6am class.

Here at CrossFit Boston we are in the process of organizing a workout/fundraiser for the victims of Hurricane Katrina. Stay tuned for more details.

090605 WOD

First day of classes at the new CrossFit Boston and launch was a success!

Today's WOD:

Complete 3 rounds for time of:
800 meter run
20 Wall Ball Shots (20 pound ball for the men, 8 pound ball for the women)
30 V-ups
15 Dumbbell Squat Cleans
3o Dumbbell Push Jerks

Let us know how you do.

Schedule of Classes and Rates

Attention:

Until the new site is formally ready, I wanted to make the schedule available for everyone. Today is opening day and we will be open for classes at 6am-7am, 7am-8am, and this evening 5pm-6pm. Going forward the schedule will be:

M-F 6a-7a
MWF 7a-8a
M & T 5p-6p

The rates for membership are as follows:

$150 per month unlimited classes
$65 per month two classes weekly
$130 Ten visit pass
$15 per drop in

I do not yet have the credit card machine so for the first month all payments need to be either check or cash. All checks should be made out to CrossFit Boston, LLC. If you have any questions don't hesitate to contact me.

I will announce when the new site is fully public. Thanks for your patience.

Facility Update

Hi Everyone,

CrossFit Boston will be opening doors Tuesday morning at 6am for our first class in the new facility at The Inner Space Annex, 17 Station St, Brookline, MA. This past week has been a whirlwind in getting things prepared for that day, but I think all efforts put into this endeavor will prove that it was well worth it.

In addition to the new space, CrossFit Boston has been working on its new site as well and I expect that it will be ready this weekend for launch. It will have all the information regarding CrossFit Boston that a visitor will need.

Thanks again for all of your support and I hope to see you all come Tuesday.

Neal

WOD 082605 - Day 2 outdoors

Today was CrossFit Boston's second day outdoors at Downes Field in Brookline, MA.

Our WOD seemed daunting at first glance, but everyone was proud of themselves for finishing. It was:

4 rounds for time of:

800 meter run
50 Sit-ups
50 Push-ups
15 Burpees

Average time was 33 minutes to completion. Afterwards everyone did pull-ups off of the tree branches before calling it a day. There was 14 people with us this morning as the sun was just rising on the horizon. This is always a beautiful site especially when accompanied by the sounds of dry heaving!

Until the official CrossFit Boston site is open we will be conducting 6:15 am classes outdoors at the Downes Field, at least on a MWF schedule. The cost is free. Contact me for additional information or directions to the field.

082505

Hello again. Sorry for being away for a few days, but I had some things to tend to. I promise that I will be in touch more so in the future. With that being said some catching up needs to be done.

On Monday at the North Station we completed a good WOD that really worked on people shoulders.

200' Wheelbarrow carry
200' Bear Crawl
200' Crab Walk
25 DB Thrusters
50 Sit-ups
75 KB Swings
100 Push-ups

Seven students participated for the workout. I think I speak for everyone in saying this workout was quite tiring. Give it a try and let us know how you did.

Why is America Great?

As Americans, we take a number of things for granted. I know it is easy to forget how we became the great country that we are today and I know it is easy to forget the sacrifices others make for us on a day to day basis while on strange and distant soil. One such person is Lt. Michael Murphy, SEAL Delivery Vehicle Team One, Pearl Harbor, Hawaii. Murphy died while conducting counter-terrorism operations in Kunar Province, Afghanistan. Coalition forces located the sailor while conducting a combat search and rescue operation July 4, 2005 in Kunar Province.

Our "Mothership," www.crossfit.com, honored Lt. Murphy by posting his favorite workout the other day. Please join this honoring of a great hero by completing his workout and let us know how you did.

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

If you have access to a weighted vest, use it for this workout.

Post time to comments.

Also, to pay respects to Lt. Murphy and other heroes who have fallen defending our freedom and way of life, check out www.fallenheroesmemorial.com.

Brookline WOD 081905

Big focus on functional core strength and metabolic conditioning today and all were up to task.

WOD:

400 meter run
15 Burpees
200 Revolutions on the jump rope
100 Sit-ups
100 Weighted Good mornings
800 meter run
15 V-ups
Tabata Burpees

Average finish time was 28 minutes.

Brighton WOD 081705

The temp is turning cool in Boston but you wouldn't know it after seeing the Brighton crew's workout today.

4 Rounds for time:

2 loops and 3 stairs (approx. 400 meters)
15 burpees
15 dumbbell thrusters
30 v-ups

Post time and load selected for thrusters.

WOD 081705 Brookline

Short and intense was the menu today.

3 Rounds for time of:

Run 400 meters
15 Dumbbell swings
15 ring dips/bar dips unassisted

If dips are assisted use a ratio of 2:1. If subbing bench dips use a ratio of 4:1.

Post time and any modfications.

North Station WOD 081505

"It's Playtime!" That was the mode for CrossFit Boston today. I wanted to break the routine for the troops and let them just enjoy exercising today. So the workout consisted of three evolutions:

Evolution I: Gymnastics

• Tumbling
• Headstands
• Handstands
• Round offs

Evolution II: Striking and odd lifting

• Hand and Leg strikes of the heavy bag
• 100# Heavy Bag Turkish Get-up, press to opposite side of head, return to the ground, 10 reps

Evolution III: Fight Time

• The class partnered up and took turns striking thai pads and "shoving" matches to get the feel of dynamic weight. I think they had a great time and really grew an appreciation of combative sports.

When all was finished a few of the class stayed and practiced some more of the gymnastics. Aaron, you are definitely determined and will get it. Keep it up!

Brookline WOD 081205

Welcome to what will soon be CrossFit Boston's mecca!

081205 WOD:

Weighted Plate one mile carry - 45# for the men, 25# for the ladies

Burpees - 25

Knee to elbows - 25

Post time to comments.

In Honor of Those Who Serve

Derek Lane and Andy Petranek, Marines of Past and Present.

Today's post is to honor the men and women who serve this country in our military. They have a difficult job and it takes a special person to be able to complete it. I hope you never feel as if it goes unappreciated. Simply, THANK YOU!

Brookline and Brighton WOD 081005

I thought today would be a great day to work on the lower body and hip function. So without further delay, today's Workout of the Day!

5 rounds of:

DB squat clean/lunge each leg/push press, 15 reps
150' bearcrawl
50 sit-ups

Post Time to comments.

North Station WOD 080805

Due to so many of the regulars being "away" last week I have decided to run last Monday's workout again and have a new one for those who weren't absent so, today there are two different workouts.

The Repeat:

5 flights of stairs 5 times
150 DB thrusters
5 flights of stairs 5 times

Post time to comments.

The new workout.

Five rounds for time of:
Jumprope 200 revolutions
100 ft Walking lunge
35 push-ups

Post time to comments.

Let us know at CrossFit Boston how you did.

MASS Native Wins UFC Match

CrossFit Boston wants to extend a congratulations to Massachusetts native Kenny Florian for his 2nd round TKO of Alex Karalexis in Saturday's event in Las Vegas. Alex was previously undefeated at 5-0, while Kenny ran his record to 5-2. Great Job Kenny!!!

Brookline WOD 080505

Today's workout is a twist on a CrossFit classic.

For time:
Run 800 meters
Dumbbell Squat Clean 75 reps
Run 800 meters

Post load and time to completion to comments. Divide load in pounds by time in seconds for score, e.g., 50 pounds in 12:15 gives 50÷735=.068 pounds per second.

Facility update

Hello Everyone! The responses from everyone to the site has been remarkable, thank you. I wanted to announce that CrossFit Boston will be relocating to:

17 Station St
The Annex
Brookline, MA 02445

The Annex is located adjacent to Inner Space. For more information on the location and directions check out www.yogainthevillage.com.
The scheduled plan is to open doors September 6th, the Tuesday after Labor Day. I will be posting the specifics by the end of this week. Until then I will continue to be teaching at the various BHAC locations unless I note otherwise. Stay tuned and keep in touch!

Best of Luck to MA local and CrossFitter, Kenny Florian, as he fights this weekend, Aug. 6, in the UFC. The fight will be televised on the Spike Channel. Tune in if you can.

Brighton WOD 080305

14 CrossFitters converged at the BHAC for tonight's class. We started the evening by working on some fundamentals as Coach stressed in the journal. If you are familiar with the journal check out this link http://www.crossfit.com/cf-info/journal.html, and order it for yourself. I promise you it will be one of the best investments you can ever make for your own health. After working on the fundamentals, we hit the WOD.

75 sit-ups
50 Push-ups
75 swimmers
50 Push press
75 Knee to elbows
30 Burpees

The workout was completed in an average time of 15 minutes.

To finish the day we did some competitive relay races with three numeric cues. 1 equaled a bear crawl on all fours. 2 equaled dropping down onto your chest and 3 equaled dropping onto your back. As each command was spoken the teammembers had to complete the related task. The entire team was penalized for each incorrect task performed. Needless to say, the class was tired and it resulted in some errors and extra burpees but, that was the plan.

The next class will be on Friday morning in Brookline at 6:15.

Brookline WOD 080305

Hi All! Another great turnout at Brookline this morning with 15 particpants including two new arrivals. The prescribed workout "Jackie" from CrossFit HQ at Santa Cruz was very attractive and we decided to go at it with some modifications: Subbing 100 Sumo Deadlift High Pulls for the 1000 meter row, DB thrusters for the barbell thruster, and 60 body rows for 30 pull-ups for those unable to pull their own weight.

"Jackie"

100 Sumo Deadlift High Pulls, 45# for the men and 25# for the women
50 Dumbbell thrusters, 10-15# for the women and 25-35# for the men.
30 Pull-ups or 60 Body rows

After completion the class practice snatch progressions with PVC piping for 30 minutes.

North Station WOD 080105

Great workout today for the crew at North Station. One even commented that it was the hardest so far. I try men, I try. Speaking of which, only four came for the workout today and all four were men. Enough teasing, here is the workout of the day.

5 stair sprints(5 flights each sprint)
150 Dumbbell thrusters
5 stair sprints(5 flights)

Finished with some timed max effort sit-ups, v-ups and swimmers.

Results were as follows:

Thor 21:21
Eddie 22:30
Mike 22:45
Aaron 24:45

Great job guys. Look out Brookline for Wednesday morning.

Brookline WOD 072905

After Wednesday's workout there were a great deal of sore traps and shoulders for the group so our focus today shifted to running and working the "core."

Today's Workout:

1600 meter run
50 sit-ups
50 weighted good mornings(45lbs men, 25lbs women)
800 meter run
25 sit-ups
25 weighted good mornings
400 meter run
15 sit-ups
15 weighted good mornings

Eleven particpants today and the average finish time was 25 minutes.

Brighton WOD 072705 - FIGHT GONE BAD

Today was the first exposure of "Fight Gone Bad" for the Brighton crew. "Fight Gone Bad!" The following is the description from the mothership www.crossfit.com.

This is our famous “Fight Gone Bad” workout. It has been used extensively to prep fighters for the UFC. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. Today is 3 rounds.

The stations are:
Wall-ball – 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump – 20” box (Reps)
Push-press 75 pounds (Reps)
Row – calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate”, the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.


Our class subbed DB thrusters for the Wall-ball and used 10lbs for the women and 15lbs for the men. The weight on both the SDHP and Push-press were scaled down to 18lbs for the ladies and 35lbs for the men. All else was the same. Due to this being everyone's first time I agreed not to post the results for this one, but I have kept all the records and next time I will not be as kind. :)

Brookline WOD 072705

"Stacked Up"

Today's workout had a visit from a friend of CrossFit Boston. The inventor and owner, of Kettlestack. Those not familiar with Kettlestacks should check out his website www.kettlestack.com and seriously consider it as an affordable alternative to traditional kettlebells. Here at CrossFit Boston we exclusively use kettlestacks for all of our kettlebell movements.

Back to the workout.

3 Rounds of:

800 meter run
Sumo Deadlift High Pulls with kettlestacks (weight varied 25lbs. to 55lbs.), 45 reps
20 inch box jumps, 30 reps
Kettlestack swings (see weight above), 25 reps
20 sit-ups

The workout proved to be a lot to handle and was even stated as being more difficult then "Fight Gone Bad." I don't know if that is true, but it was a barn burner for sure, especially with the heat index around 100 degrees yesterday.

11 people showed up yesterday and the results are as follows:

Gordon 28:59
Eileen 32:16
George 32:16
Thor 34:26
Rena 34:40
Laura 36:17
Aarabi 37:45
Marcia 39:50
Lisa 39:50
Sam 40:26

Later I will post the results of Brighton's WOD.

CrossFit Boston's Honorable Mascot NIKO

Can you handle it?

WOD @ North Station

Nine brave souls converged today at the Beacon Hill Athletic Clubs North Station location to perform the WOD. The group included one newcomer while the rest were regulars. Upon waking this morning I knew today was going to be a great day despite the overcast and the North Station Group didn't dissapoint.

WOD: 072505

For 3o minutes complete as many rounds as you can of:

5 Burpees
10 Push-ups
15 Sit-ups
20 Squats

The results were as follows:

Sin(newcomer) - 14 1/2 rounds
Nani - 15 rounds
Aaron - 15 1/2 rounds
John - 13 rounds
Thor - 14 rounds and burpees
Courtney - 15 rounds and burpees
Andres - 17 rounds and burpees, push-ups, sit-ups
Eddie - 20 rounds and burpess, push-ups, sit-ups
Jack - 15 1/2 rounds

Great job by all today and you have earned your rest.

Tabata What the ...?

We had 11 people for class this morning and it was a great one! The workout consisted of:

Push-ups
Pull-ups
Sit-ups
Burpees
Squats

Each station was completed for 8 intervals of 20 sec work/10 sec rest. A rest period of 90 seconds was allowed between stations. For each station the lowest score of each interval was recorded. After all stations were finished, we tallied up the totals and divided by the five exercises for the participants final score.

Flash Gordon - 8
Gordon - 11
George - 9
Eileen - 12
Rena - 9
Karen - 10
Marcia - 10
Samantha - 10
Thor - 10
Scott - 9
Laura - 9

Next the class competed with each other in max rep sit-ups. There were two heats of 60 seconds and two heats of 120 seconds. Winners of the first two heats got to sit out the 2 minutes of pure ab hell!

Launch of CrossFit Boston

Greetings to all! I am excited to be announcing the launch of CrossFit Boston. My name is Neal Thompson and I will be moderating this site. If you are new to CrossFit I encourage you to visit the Mothership www.crossfit.com and "look around." Keep checking in as we prepare to announce the opening of our facility here in Boston.