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Posted in crossfit by Goose. Comments Off

3 Minute Push



Massage – Natalie and Sean are running $40 discounted half hour massages.  If you are new to massage, first timers pay only $60 for 60 minutes.  Schedule today


To sign up for the PR for Pat fundraising WOD on Saturday August 2, please click HERE.

Power Snatch

7 Minute AMRAP
40 Double Unders
8 Overhead squats (115,75)

Rest 3 Minutes

3 Minute AMRAP
Power Snatches (115,75)

Level 2 (95,65), 20 Double Unders
Level 1 (75,45), 60 singles

Posted in crossfit by Retta. 7 Comments

Too Busy to Cook? – Benchmark: “Angie”

Cara during our Friday Night Lights

Cara during our Friday Night Lights

To sign up for the PR for Pat fundraising WOD on Saturday August 2, please click HERE.

I am convinced that one of the best things someone can do to improve their personal health is to cook for themselves (Michael Pollan agrees- and I highly recommend this book). While many in the Crossfit world (myself included) believe in a paleo-style diet (I personally combine paleo/ancestral, WAPF, Perfect Health Diet), almost any type of home cooking will make you healthier, fitter, and leaner, then giving up and ordering out pizza or eating processed foods.

If you’re like me however, you’re busy as heck. Perhaps one of these scenarios plays out on a daily or weekly basis for you:
• You have a big project going on at work, and have no idea if you’ll get out for the night at 6PM or 9PM… (and therefore too busy to plan and cook)
• You are hoping to meet up with friends/work colleagues after work for a drink, might get home late, and therefore it will just be easier to grab nachos at the bar
• One word: kids. If you have them, you know what I’m talking about…

With such a crazy schedule, how can one plan out and actually cook some good healthy meals for dinner? Being a foodie who insists on having a healthy home cooked meal most nights, these are some of the tips that work for my family:
• Make a dinner schedule with meals for the week. It doesn’t have to be perfect, but a rough outline with most nights planned, making sure you can swap meals on different nights as needed.
Use a slow cooker with a timer once/week (sorry, the type with only off/low/high doesn’t work for this). Although in the dead heat of summer a hot slow cooker meal may not sound appealing, the slow cooker is genius. You throw some meat, veggies, spices, perhaps some home-made stock in it in the morning (or night before and put the insert in the fridge), hit 10 hours-low, and voila. You have a hot delicious meal being warmed for you when you get home, whether it’s 5PM or 10PM (once it finishes the cook cycle it automatically goes to warming mode). If it’s big enough, you can get a couple of meals out of it.
Big Ass Salad: We plan a BAS one night a week, usually later in the week, so we can pull it in to an earlier night if needed. And when I talk about a salad, I’m not talking about a boring iceburg lettuce salad drenched in a nasty salad dressing. I’m talking about some tasty lettuce, piled high with whatever veggies you like (mushrooms, peppers, tomatoes (I know it’s a fruit), carrots, olives, squash, etc.) with a healthy protein (canned salmon, hardboiled eggs, meatballs, anchovies (yes, they’re healthy and delicious), etc) with a good dressing (olive oil, Dijon mustard, vinegar/lemon juice). Quick, easy, delicious.
• Eating an invented meal with cold ingredients on hand. Beretta had a recent blog post on this, and he had some great tips. Check it out. Just remember to have extra easy cold ingredients on hand that you can use.
• Signing up for Paleo Power Meals or Custom Fit Meals(with delivery to the gym) or another pre-cooked food service. Yes, I know this is not technically cooking for yourself, but from my understanding Paleo Power Meals uses strict healthy stuff and this is not the same as getting a take-out meal from Outback Steakhouse. You could get a couple of meals from them and stick them in the fridge for use on a night you know you’ll be busy. I cannot personally vouch for them, but I know a lot of folks enjoy their food and recommend them.

Incorporating some or all of these tips should help you at least increase your at home cooking if that is what you’re hoping to do. And if it’s good health you’re striving for (presumably if you’re working out at Southie) then these tips should get you on your way to some healthy home cooked meals.

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Level 2- 75 reps of each
Level 1- 50 reps of each

With a partner, 10 rounds each:
50m Sled Sprint
100m Shuttle Sprint (50m down and back)
Rest while your partner works.

100 AbMat situps

5 minutes of banded hamstring stretching

Posted in crossfit by Alec. 3 Comments

Nothing Like the First Time

Savasana at the end of Tamara's amazing Yoga Class

Savasana at the end of Tamara’s amazing Yoga Class

To sign up for the PR for Pat fundraising WOD on Saturday August 2, please click HERE.

There is a first time everything. Whether by choice or not, stumbling upon a “first time experience” is what I believe to be one of the greatest gifts of life. I’ve been doing yoga since 2004 and teaching it for almost 1.5 years; and my favorite part is to have those timid yet totally open “new to yoga” students at the various classes I teach in Boston.

The idea of something new—including trying yoga for the first time—is scary for most. But it is also a unique, once-in-a-lifetime opportunity to do something new. When was the last time in your day, your week, or month that you stepped out of routine and into possibility? Or better yet, into vulnerability of doing something you were not necessary the “best” at or even “good” at?
?As adults, it’s easy to get stuck in routine and grow fearful of new experiences. But I have found excitement by coming out of my comfort zone and trying something different; like trying a SoulCycle class or the CFS Conditioning WOD.

This is my pitch for yoga (whether it be my 10am CFS class or anywhere else you try in Boston!): the first time is the best time. Hanging upside down in Rag Doll pose for the first time or sitting in Frog Pose for 5 minutes for the? first time is an experience that belongs only to newbies.

?I?t belongs to you. There are few times in our lives when we can try something totally new and not have a grade, or a review, or a score, or a stamp of whether we passed or failed. Yoga gives us all an opportunity come to class as ?we? are, move as we? can, and still walk away knowing we succeeded.

Rope Climbs

High Bar Back Squat

500m Row
5 Rope Climbs
400m Row
4 Rope Climbs
300m Row
3 Rope Climbs
200m Row
2 Rope Climbs
100m Row
1 Rope Climb

Level 3- 4,2,2,1,1- Rope Climbs
Level 2 – 10 ft climbs, or 2,2,1,1,1
Level 1- Sub pull to stand for rope climbs 5-4-3-2-1

Upper body

Posted in crossfit by Tamara. 2 Comments

Wednesday 7/23 – Olympic Lifting Class

Biscoe - Too Strong?!

Biscoe – Too Strong?!

Warm Up
20 Kettlebell Swings
5 Windmills/arm
3 Turkish getups/arm

5 armbar stretch/arm

6 x 3 @ 80%

Behind the Neck Jerk
Work up to a heavy single

3 x 10 ghd situps – add weight if able

Posted in Oly by Retta. 1 Comment