Elements Workshop
Here at CrossFit Boston we require all new members to first enroll in our Elements Workshop (EW) prior to participating in our group classes.  The EW is 12 sessions long and is usually conducted at 7am or 6pm during the week.  We also accommodate the schedule's of our new members and train EW's on an individual basis when necessary.

The EW serves 3 purposes.  The first is obvious, to teach the skills we use in our CrossFit Workout of the Day (WOD).  The curriculum includes the basic barbell movements, rowing technique, kettlebell movements, and two weeks devoted to the olympic lifts.  During these sessions the athlete is constantly hearing the coaching ques we use for corrections.  These are the same coaching ques they will here once they move into the group classes.  In addition to teaching the movements, our new athletes have a WOD to complete at the end of each session, the second priority of the EW is to 'ramp up' the fitness of new members.  When the 12 sessions are complete, the athlete will have knowledge of their 5 rep max in the back squat, press, and deadlift.  Further they will have a baseline "Cindy" and "Fran" two benchmark workouts of CrossFit.  The third purpose, and possibility the most important, is the first month really allows the new member to become part of the culture we have here at CrossFit Boston.  The EW are conducted at the same time there are group classes being ran.  We purposely schedule them at those times so new members have an opportunity to see what will be expected of them and for them to interact with our current members.

It has been about 3 months since the EW have existed as they do today at CrossFit Boston.  My opinion is that it has greatly contributed to the accelerated success our new athletes have experienced.  With each new graduating class I have witnessed a new achievement that otherwise may have taken months for that athlete to accomplish.  Our Coaches continue to analyze the results and we will modify the curriculum as necessary to fit the needs of CrossFit Boston members.

Our next EW's begin July 6th at 7am or July 13th at 6pm.  Interested persons may register here.

Dynamic Warm-up
Agility Dot Drill x 2

Skill: Deadlift

3-3-3

WOD: For time

200 DB Thrusters, 20#

Post time to comments.

Fat is where it's at

For decades, fat has been blamed for everything from heart disease to obesity to cancer. But new research shows that fat can be good for you.

Janet Paskin | June/July 2009 issue

Photo: Pieter de Swart

Jenny Matthau stands in front of hundreds of students at the Natural Gourmet School and speaks heresy. The New York City culinary program specializes in "health-supportive, whole-foods cuisine" with a "plant-based curriculum." Beef and pork aren’t on the syllabus, to say nothing of veal—and the school’s alumni run kitchens at health spas and work in restaurants with names like Organic Planet. So when Matthau, who’s president of the school and teaches the core nutrition class, delivers her lecture in praise of fat, students are often surprised.

"A lot of students expect to hear just what the government is saying: You have your good fats and your bad fats, and you should try to eat a very low-fat diet," Matthau says. "And we don’t agree."

Instead, Matthau’s lecture includes a long section on why we need fats of all kinds in our diets, much more than we’ve been led to believe. She points out societies like the Maasai, a Kenyan tribe that counts meat, blood and whole milk among its dietary staples, yet has low rates of heart disease and obesity. She praises fat’s capacity to add flavor to a dish and make people feel full. "Fat makes things taste great, period," Matthau says. "I’m a big fan." Even so, sometimes it feels like a losing battle. "Students still want alternatives to butter."

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Dynamic Warm-up
Circular Strength

Skill: 3 x 250m Row

WOD: Complete 21-15-9 For Time

Front Squat, 135 pounds
Burpees

Post to comments your avg split on the row and your time.

Recently Completed Elements Workshop. Pictured L-R: Diane, Adam, Rebecca, Nathan

Welcome to the CFB Family!


Congratulations to David, Mary, and Carl. They too have finished their Elements Workshop! Welcome to the CFB family!

Dynamic Warm-up
Mini hurdle drills

Skill: Ring work
- inverts
- skin the cats

WOD: "Pull-up Madness"

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

Picture courtesy of firstblueangel.com

This weekend's Holiday Schedule will be as follows:

Friday July 3, 2009

- 6am
- 7am
- 12pm
- NO EVENING 6pm Class

Friday July 4, 2009

- CLOSED FOR THE DAY

SUNDAY JULY 5, 2009

- Normal Schedule

Dynamic Warm-up
Mobility

Skill: Tabata Squats

WOD: Push Press

3-3-3-3-3

Post tabata score and push press loads to comments.

The Warrior Spirit: Part 1 by Again Faster

Dynamic Warm-up

WOD: "Fight Gone Bad"

Three rounds of:
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)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best 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.

Dynamic Warm-up
Hip Mobility

Skill: Overhead Squat

3-3-3

WOD: Row 250 meters

Repeat for 5 rounds and rest 1 minute between efforts. Post fastest and slowest times to comments.

Dynamic Warm-up
Snatch Progressions

Max Snatch for the day

rest 10 minutes

Max Clean and Jerk for the Day

Post loads to comments.

Dynamic Warm-up
Agility Dot Drill x2

Skill: Back Squat
5-5-5

WOD: "Helen"

3 Rounds for time

400 meter run
21 KB Swings, 1.5pd
12 Pull-ups

Post time to comments.

Dynamic Warm-up
Hip Mobility

Skill: Tabata Plank Holds on the rings (Post WOD)

WOD: "Christian"
For time:

Row 250m
25 Wallball shots, 20#
5 Power Clean & Jerk, 135
25 Wallball shots, 20#
5 Power Clean & Jerk, 135
25 Wallball shots, 20#
5 Power Clean & Jerk, 135
Row 250m

Post time to comments.