CrossFit Fenway » WOD

Open Registration is Open

eric — Mon, 06 Feb 2012 01:11:58 +0000

The message is simple, straight forward, and not new: with the announcement of the first workout less than 3 weeks away, it’s time to register for the 2012 CrossFit Open. As I’ve said several times in this space, I encourage anyone interested in CrossFit competition to sign up for The Open. Competition is an excellent tool for fitness, as it can add focus, turning your workouts into training. The Open makes for an excellent first crack at CrossFit competition, since it’s just 1 workout a week, you don’t need to travel, and you’ll have the full support of the entire CrossFit Fenway community throughout, as you see how your scores compare to the rest of the CrossFit world. If you haven’t already, go here, register, and join the CrossFit Fenway Affiliate. There will be more details to come with regard to the team and events.

February 6, 2012
Strength:
Bench Press 3-3-3-3-3

WOD:
5 Individually Timed Rounds:
5 Front Squats (80kg/55kg)
10 Kettlebell Swings (24kg/16kg)
15 Box Jumps (24″/20″)
3 Minute Rest

Announcements

Defend Our Title! CrossFit Fenway was voted the Best Health Club in Boston for 2010 and 2011 in the Boston Phoenix Best Poll. Help us 3-peat by nominating CrossFit Fenway in the 2012 poll. Go here and fill in CrossFit Fenway in the text box next to health club (once a day per e-mail address). Be sure to vote for any of your other Boston favorites, and complete the survey by hitting the “Submit” button, entering your name and e-mail address, and then hitting “Vote Now”, otherwise your nomination won’t count.

Who Wants Wrist Wraps?! Several of you have asked the coaches about wrist wraps, or even borrowed a pair. I like them for near-max overhead lifts, and metcons with a lot of work overhead. If you’re interested in ordering a pair for yourself, or would like more information please contact Eric by Friday, February 10th.

Schedule Update: Beginning Saturday, February 18th, Invasions will be shifted an hour earlier to 9 AM and 11 AM.

Christine

eric — Fri, 03 Feb 2012 01:42:03 +0000

This Friday is the fifth time we’ve programmed Christine at CrossFit Fenway. Christine may just be CFF’s favorite girl workout. And why not? Although she’s not listed on the Mainsite, Christine has just the right mix of movements, in the perfect time domain, too short to pace, and just long enough that a full sprint really sucks, all making it impossible to find a comfortable position to collapse into after yelling “TIME!” Whether this is your first time or your fifth taking on Christine, give her hell, and see how you feel about her Friday evening.

February 3, 2012
Christine
3 Rounds:
500m Row
12 Bodyweight Deadlifts
21 Box Jumps (24″/20″)

Compare to 110826

Announcements

Paleo Potluck! Bring your favorite paleo dishes to CrossFit Fenway this Saturday, February 4th at 5 PM. Join us to eat, bond, and share recipes.

Going for a 3-Peat

eric — Thu, 02 Feb 2012 01:03:40 +0000

Thanks to all of you who have taken part in creating our amazing community, and such a welcoming, encouraging environment at CrossFit Fenway, we were voted Best Health Club in Boston in both the 2010 and 2011 Boston Phoenix Best Poll. It’s time to get back to the polls again, and help our outstanding community defend our title as the best place to workout in the city.

Right now we’re in the nomination stage, kind of like the regular season of this process. Go here and fill in CrossFit Fenway in the text box next to health club (once a day per e-mail address), so we can make it to the playoffs, the Boston Phoenix Best 2012 Poll. Be sure to vote for any of your other Boston favorites, and complete the survey by hitting the “Submit” button, entering your name and e-mail address, and then hitting “Vote Now”, otherwise your nomination won’t count.

We’re going for a 3-peat, but need your nominations to make it happen. All it takes is a little pointing, clicking, and typing. You won’t even need to play through a high ankle sprain to help us get to these playoffs.

January 2, 2012
Strength: Press 3-3-3-3-3

WOD:
2 Rounds:
20 Pull-ups
30 Thrusters (45kg/30kg)
40 Box Jumps
50 Kettlebell Swings (24kg/16kg)

Announcements

Paleo Potluck! Bring your favorite paleo dishes to CrossFit Fenway this Saturday, February 4th at 5 PM. Join us to eat, bond, and share recipes.

CrossFit Fenway Worldwide: Shayna Skiing in Vail

eric — Wed, 01 Feb 2012 00:35:06 +0000

Shayna was on a Colorado ski trip last week, and sent the e-mail and photo below.

Hi Eric! I’m skiing in Vail and wanted to say that I’ve never been in better skiing shape since I started CrossFit, and I’m a very good skier to begin with! The transformation is incredible! My legs are stronger, my arms are stronger, and my endurance kicks ass!

Miss you all! Woooohoooo

Great stuff Shayna, thanks for sharing!

How has CrossFit improved your recreational activities? Post to comments.

February 1, 2012
Strength: Front Squat 3-3-3-3-3

WOD:
4 Rounds:
10 Dumbbell Ground-to-Overhead (30% bodyweight per hand)
20 Double-unders
10 Burpees
20 Double-unders

Announcements

Paleo Potluck! Bring your favorite paleo dishes to CrossFit Fenway this Saturday, February 4th at 5 PM. Join us to eat, bond, and share recipes.

Paleo Potluck

erika — Tue, 31 Jan 2012 01:00:32 +0000

Congratulations everyone! You made it through your first week of eating like a caveman, hopefully sticking with it, and maybe even liking it. Continue to track your points, pay attention to your body, and keep trying to give it the good clean food it needs. Your energy will improve, workouts will feel better, and a you’ll notice a decrease in cravings for the processed stuff.

I’ve heard a lot of people ask “what do I eat?!” If you are running out of ideas and would like to hear (and taste) some new ones, come to the CrossFit Fenway Paleo Potluck this Saturday, February 4th at 5 pm. Bring your favorite paleo dishes to CFF to share with others, and see what they’ve hunted and gathered for the occasion.

Whatever you bring just has to have all paleo ingredients. You don’t have to be a part of the challenge to come by and experience all the tasty paleo delights I know some of our very creative members have made. Join us, eat, and bond over all the new recipes and ideas coming your way!

January 31, 2012
Strength:
Low Bar Back Squat 3-3-3-3-3

WOD:
AMRAP 20:
200m Row
30 second Rest

Compare to 101020

Announcements

An Excellent Challenge to Face

eric — Mon, 30 Jan 2012 01:01:40 +0000

CrossFit Fenway is off to a great start in 2012. Our first ever Performance Based Paleo Challenge is underway, we’ve got a new home being built out, new coaches are stepping up, our community’s growing, the Open’s on its way, and we’ve got athletes PR’ing all over the place. All of this awesome has lead to an excellent challenge for the CFF staff to face: our classes are packed.

So what are we doing about it? First, we’re adding a coach, Mandy Brown. Mandy’s been working hard, preparing to get into the coaching mix. In addition to her CrossFit certification, Mandy is also a USA Weightlifting Level 1 Sports Performance Coach. Mandy’s enthusiasm, work ethic, and attention to detail make her an outstanding addition to the team.

Adding a coach allows us to add classes. We’re starting with another midday class at 12 PM Monday through Thursday, and an Olympic Weightlifting class Tuesdays and Wednesdays at 6:30 PM, with more to come. The Olympic Weightlifting class is dedicated to working on the Olympic lifts, the snatch and the clean & jerk, with an emphasis on drills and technique. It is included as part of your membership here at CrossFit Fenway, and athletes of all abilities are invited to participate.

As we’re expanding capacity, we’re simultaneously working with our vendor to make the class registration process as user friendly as possible. On the subject of our online scheduling system, please be courteous to our community, and cancel reservations you’ve made for classes that you won’t be able to attend. Being a no-show to a class doesn’t just mean you missed the class, but it also means someone else didn’t have the opportunity to take your place.

Everything’s coming up CrossFit Fenway right now, and we’re excited to keep it rolling. 2012 is shaping up to be another big year.

January 30, 2012
Strength: Power Clean 1-1-1-1-1-1-1

WOD:
10-9-8-7-6-5-4-3-2-1
Hang Power Clean (60kg/45kg)
Toes-to-Bar

Announcements

Nate

eric — Fri, 27 Jan 2012 02:31:06 +0000

In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.

Nate is survived by his wife, Mindi, and his infant son Parker.

First posted 12 February 2008

January 27, 2012
Nate
AMRAP 20:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 32kg

Compare to 100806

Announcements

Olympic Weightlifting Class! Beginning on Tuesday, January 31st CrossFit Fenway will be offering an Olympic Weightlifting class on Tuesdays and Wednesdays at 6:30 PM. This class is dedicated to working on the Olympic lifts, the snatch and the clean & jerk, with an emphasis on drills and technique. It is included in your membership here at CrossFit Fenway, and athletes of all abilities are invited to participate. All you need to do is sign up!

Run with CFF! This Saturday, January 28th at 1:30 PM, we’re having our first meeting for the CrossFit Fenway Enduranct Team. All abilities are welcome and encouraged to participate. Please join us if you’re interested, or e-mail Eric if you can’t make it, and for more information.

2012 Games Season

eric — Wed, 25 Jan 2012 23:30:30 +0000

The official beginning of the 2012 CrossFit Games season is a week away, as registration for the 2012 CrossFit Open begins on February 1st. I could have posted a flashy video, featuring athletes performing incredible feats of skill, strength, and softball tosses to hype up The Open and The CrossFit Games Season, but I’m sure you’ll find plenty of those on your own. What I’d rather write about is the CrossFit Games Competition Rule Book. As our sport continues to grow we need to have clear rules in place governing competition, and ensuring as level a playing field as is possible. I tend to geek out over rules and standards, so I’m glad to see CrossFit HQ laying out the rules in a legal-style document, reminiscent of my fantasy baseball league’s constitution. After giving it a read, what I think I’m still most excited about, beyond the clarity, is the fact that The Open will be shorter this year. Five weeks instead of what turned out to be seven, and only 96 hours to complete each workout.

What is this “Open” you’ve been hearing so much about? The Open is the first of three rounds of competition to find the fittest athletes on Earth. Anyone can participate in this international competition, all you need is $10, and either a video camera to submit your workout, or a registered affiliate to validate your score. Long story short, every event is a home game. You’ll be able to complete all the workouts in the comfort of your own box, surrounded by friends cheering you on. I encourage anyone interested in CrossFit competition to give the 2012 Open a try. Head over to the 2012 Games Beta Site, poke around, and get a head start on registration by creating a profile for yourself. While you’re there you can check out the CrossFit Games Competition Rule Book too.

January 26, 2012
Strength: Front Squat 3-3-3-3-3

WOD:
Death by Clean & Jerk
(60% – 70% of 1RM clean & jerk, not exceeding 62kg)
With a continuously running clock perform 1 clean & jerk in minute 1, 2 clean & jerks in minute 2, 3 clean & jerks in minute 3… etc. until the required number of clean & jerks cannot be completed within a minute

Compare to 110816

Wacky Weather, Please Wipe Your Feet

eric — Wed, 25 Jan 2012 00:56:53 +0000

The weather’s been pretty crazy this winter, especially recently. Frigid cold, some snow, unseasonable warmth, and it looks like there’s more snow on the way. This has lead to some intense salting of the paved areas surrounding CrossFit Fenway, and quick melting, making for a potentially messy situation around the entrance to our current home.

Let this blog post serve as the annual reminder to please thoroughly wipe your feet, or, even better, take off your outdoor footwear when entering the facility. This will help us keep the salt, slush, and other outside slop to a minimum. We’ll continue to do our best to clean up whatever gets tracked in, but please do your part, because no one wants to do burpees into a face full of salt.

January 25, 2012
Strength:
Push Press 3-3-3-3-3

WOD:
10-8-6-4-2
Deadlifts (100kg/70kg)
Ring Push-ups
50 Sit-ups
10-8-6-4-2
Deadlifts (100kg/70kg)
Ring Push-ups

CrossFit Fenway Endurance Team

eric — Tue, 24 Jan 2012 01:55:03 +0000

Running is way more fun when you can share your PR’s, and a post race beer with friends. I know we have more than a few crazies here in our CrossFit Fenway community (myself included) who enjoy challenging themselves beyond the time domains of a typical CrossFit workout, with some distance running. It’s time to get organized for the warmer weather, and bring everyone together to form the CrossFit Fenway Endurance Team! I’m very excited about our first meeting, this Saturday, January 28th at 1:30 PM, at CrossFit Fenway. All abilities are welcome and encouraged to participate. Please join us Saturday if you’re interested in running with CFF, or e-mail Eric if you can’t make it and for more information.

January 24, 2012
Strength: Snatch Deadlift 3-3-3-3-3

WOD:
21-15-9
Hang Power Snatch (45kg/30kg)
Box Jumps (24″/20″)
Pull-ups