This is available for anyone worldwide to compete.  The first level of competiton is the Open.  This is competed at a registered gym (yes CFB) or a video submission.  There is one WOD per week from Wed through Sunday beginning 2/22.  This continues for 5 weeks. 

Top scorers from the Opens move on to a series called the Regional competitions.  This takes place in an arena with lots of fans and judges.  For the Northeast it's locally at Reebok Canton headquarters off route 128.  The Northeast region consists of MA, ME, VT, NH, CT, RI, NY and NJ. This is May 25th-27th. It's total rock and roll.

The competitave events are unknown until days, hours or minutes prior the event. 

The worldwide Grandaddy takes place July 13-15 at Carson CA.

I encourage everyone with a basic set of Crossfit skills to register online for the Opens. The cost is $20. If you're age is 45 or over, there's the Masters category.  Last year's Opens consisted of few high skill movements.  I'd say mostly classic AMRAPs.   The CFB team score is the top 3 male and female scores on each workout.  We can have 6 people a week score points for the team.  The events are team and individual competitions.  We make it a lot of fun here at Crossfit Boston. Here is the link to register. ~Hollywood~

Grant (who got 199 consecutive DUs) shown here with Coach Matt

Erik B

Saturday Feb 11th, 9AM-1:30PM is the Charles River Crossfit Classic Tournament.  It's not a far location at Needham.  The event is very well organized.  Come cheer and support Coach Neal and Erik's wife Carolyn B representing CFB.

Hi All,  I hope everyone had a terrific  weekend even though the Patriots fell off the cliff in the last few minutes of the game Sunday.  Even though it was a loss in the end,  it was great to see everyone rallied around at all the different places in the city,  to cheer it up for the team they believe in!  The camaraderie at CrossFit Boston is also something to take a good look at and be thankful for.  It is rare that we find such a terrific group of people that are working toward achieving such amazing goals.

At CFB,  we see the merging of many personalities, lifestyles, careers etc.. and we saw the support of our fellow man/woman alive and well this weekend at Kari T's Filthy Fifty WOD,  We had dozens of people attend and show the love!  This is just one of the things that makes CFB the BEST BOX in Boston!   As I said before,  if you see someone you don't know yet,  stop and say HI! 

Changing tunes a little,  I hope that everyone enjoys the new mural that was painted by Aaron over at Stingray Tattoo down the road in Allston. Aaron freehanded that mural with spraypaint, and ALOT of talent and hardwork.  A big shout out and THANK YOU to Stingray and Aaron!  Now lets try and keep the bumpers off of the mural PLEASE. We still have a few more projects to complete,  so hang in there while we finish off the new box with some TLC, CFB style.

PALEO PEEPS -  You guys are ROCKING IT!  Keep up the hard work and don't let anything get in your way - EYES ON THE PRIZE!  YOUR HEALTH  (oh ok,  and the CrossFit Games).

There will also be NO OPEN GYM from 9am-11am tomorrow (Tuesday) ,  we are sorry for any inconvenience.  Here is to an excellent week!

Mike B.

The two best teams in the NFL battled it out for claim of World Champion and the coveted Lombardi Trophy. Unfortunately the team I, and most in our region, was rooting for failed to win.

The New York Giants happened to be the team that made more plays to win the game.  They were able to capitalize on the Patriots mistakes while the Patriots could not.  Some may say they were lucky.  I say they had courage to stick with their plan.

This courage and faith was the source of their resilience.  Even as the Patriots were working the clock with less than 5 minutes to play, you could see the Defensive Lineman coming off the line as if they were shot out of a cannon. They believed all week that they could pressure Brady.  For the majority of the game, the offensive line of the Patriots kept them at bay.  In the end, they couldn't when they needed to most.  They kept trying.  They kept believing.  They were resilient.

Why am I writing about this for our CrossFit Blog?  I think there is a valuable lesson to be learned from the Giants.  It is simple and beautiful in its simplicity.  

Stick with the plan.  See it through.  Have confidence that it will get you were you want to go.

Whether its the workout program or your nutrition plan.  Stick with it.  See it through.  Allow the opportunity for success to happen.  This isn't about instant gratification.  Sorry.  If you have allowed yourself to be weak or unhealthy, then it will not be overnight that you will become a CF Games Firebreather and have the body of a Greek God/Goddess.

Now, don't follow blindly.  Have measurable benchmarks that you are looking to achieve and you must track your progress along the way to make sure you are in fact on the path you desire.  That is why we program the "Girls" and "Heroes" etc.  The Paleo/Transformation Challenge is an excellent way to make sure your nutriton is getting the results you want.  

If you are not participating in the challenge you should be taking note of your resting HR, logging the hours you sleep, noting how your body is recovering from workout to workout, how is your digestive system operating, and measuring your body fat.  All of these are excellent barometers of your training and nutrition plan.

So again,

Stick with the plan.  See it through.  Have confidence that it will get you were you want to go.

Jacob just after squatting his bodyweight for 5 reps.  He's sticking with the plan and succeeding.

All told, 40 friends & members participated in the workout with Kari.  It is the largest single class CrossFit Boston has ever held.  Everyone did a great job!

The "darkside" of Kari at Harvard Square.

Just a reminder that the gym is closed tomorrow while we continue painting the wall with a sick mural!  See everyone on Monday.

Seriously though, great work and energy in the gym this week.  Tons of people participating in the Paleo/Transformation Challenge.  Totally psyched to see the commitment.  Its challenges such as this that bring our community closer and allow you to learn a lot about yourself.

I know that Tuesday was a MONSTER day on the back squats.  Almost every member I can think of hit some big PR's for the 6x3'er.  Many of you eclipsed your previous 1RM and did it for 3 reps.  Phenomenal.  Truly.  What about "Randy"?  Huh?  Pretty narly workout.  Light weight but an ass kicker.  How did you do?  

Post it up people.  I love seeing and hearing about your progress.  I know the staff does as well and your peers want to know what to gun for so, comment away.

On a side note, I experienced Bikram Yoga for the first time on Thursday.  Um, wow.  The room is HOT!  Damn Hot.  For those unfamiliar, this is directly from the Bikram Yoga Boston website:

What is Bikram Yoga?

Bikram's Therapeutic Hatha/Raja Yoga is a series of 26 yoga postures, and breathing exercises taught in a 90 minute class. Each pose is a challenge based on one's personal abilities. The postures are done in the safe environment of a heated room so that deep penetration can relieve one's body resistance without risking injury.

By the end of a class session, each individual will have worked every muscle, tendon, joint, ligament, internal organ, and gland while systematically moving fresh, oxygenated blood to 100% of the body. The result is restoration of health to all systems.

As you increase strength, flexibility and balance in your body, you will be energized, you will revitalize your mind, and you'll be working on eliminating conditions of stress produced by fast paced lifestyles. These postures work synergistically and cumulatively to put the body back on track and in balance. Regular practice of this series of postures results in the healing and repair of injuries and illnesses, weight loss, and peace of mind.

Here is what I learned after my first session: I am very flexible in some ways, extremely inflexible in others, this stuff is hard (oh, did I mention its hot), I need to increase my hydration even more, I struggle with my breathing. Quite the list isn't it?  

I will indeed by returning to the studio.  It's a proven fact that I am getting older and not younger and the more attention I pay to my recovery, the better I perform in my workouts.  Huh?  Imagine that all of you young bucks and damsels reading this.  RECOVERY is essential for performance.  

I am also experimenting with breathing, meditation, improving mental toughness and I think Bikram can help with all of those as well.  More to come on that later. . .

Oh, Filthy Fifty this upcoming Saturday!  Come and get some!  Maybe the jukebox will have a little Black Flag and Henry Rollins Band?  Don't know.  Guess you will have to come and see.

Jon C prepping to move at the CF Newton Throwdown.

So yesterday was the first day of the Paleo Challenge!  Have you all had your measurements and before photos taken?  If not there is going to be another slot added in today from 4:30-6:30pm.  Please try to get in today or reach out to a coach to set up an individual time tomorrow or Friday or you will NOT be able to compete for prizes.  Remember what that prize is… A trip to LA for the CrossFit Games!

Also, there is a stack of food logs for the challenge locate at the front desk.  These food logs are also available for download under the “Useful Things” link at the top of the page.  You can feel free to use ou record, you don’t need to weigh food unless you want to, but the more info the better.  Please hand these in every Friday to me (Coach Matt) or if you don’t come in on Fridays you can drop it at my desk once a week as close to Friday as possible.

One last thing.  I’m not sure if it was mentioned at the Paleo seminar, but there will be a one hour session each week of the challenge where questions posted to the CFB Facebook page will be answered by a given coach.  This Friday, Diana will be answering any questions on getting started with the challenge between 12-1pm.

Good luck with the challenge everyone!

-Matt

Now she's a shining example of what commitment to Crossfit brings.  Kari continues to make gains and has recently participated in Crossfit competitions.  

I'm overwhelmingly proud of Kari.  The support from her husband Mark is also incredible.  The other day she demonstrated wall climbs for two trials who observed in amazement.  They were less than half her age.  You've come a long way Kari.  ~Hollywood~

Monica asked me to write this blog and I agreed to write it as a way to invite all of you to help me celebrate my 50th birthday with the “Filthy Fifty” next Saturday, February 4th.  I asked Neal to program this WOD because it seemed like a crazy way to bring in a milestone birthday and because I think I can do it, which also makes it a CrossFit milestone for me.

I joined CFB two years ago at the urging of my older brother who had

joined CrossFit in California.  When my office moved to Roxbury just a mile from the gym, I knew I had to try it.  However, I would only join after I found a friend to come with me because I was terrified of the WODs.  I started off coming twice a week, needing the rest of the week to recover from the workouts.  Gradually I have learned how to lift weights and am now only scared of the WODs when I

look at them and think “that doesn’t look so bad.”

People sometimes say to me “I hope I can stay in shape when I’m your

age.”  So let me tell you, I didn’t start exercising in a regular way

until I was 35 and learned to row in Cambridge England when we lived

there for two years.  The rowing in England led to rowing back in Boston.  Later I began trying things like longer runs and triathlons, and now I’ve graduated to CFB.

While CrossFit has become my hobby and a bit of an obsession, Monica

wanted me to tell you a bit about the other parts of my life.  Many of you

know my husband Mark who finally joined CFB about a year ago so we can

obsess together on the WODs.  We also have two daughters, ages 14

(Hannah) and 17 (Rebecca), who believe CrossFit is crazy.  Rebecca

expressed after watching the Garage Games, “that was very stressful.”  I

work full time as a lawyer, running one of the offices of the

public defender’s office  I try to manage my workouts by coming in to the gym in

the mornings and the weekends.

CrossFit has made me stronger and fitter than I have ever been before

in my life, which seems like a pretty good way to celebrate turning

50.  I hope you all can come and “enjoy” the WOD on Saturday and help me

celebrate this milestone.

I would like to thank everyone who came out this past weekend,  and supported the Nutrition Seminar and Brotherly Yoga!  I must say,  both events went well!  We have alot of things going on right now,  one of those is the start of the PALEO CHALLENGE,  with a February 1 kickoff!  Lets do this up right,  and rock the BOX Paleo Style!  I encourage everyone to participate and exercise your best Paleo eating habits.  Come in and get your measurements and photos taken before the 1st.  A big thanks to all of Diana Rodgers, Glen Cunningham, and Lee Skunes for helping with all of the events.

Let us take a moment and think about our BOX etiquette.  I just want to put a friendly reminder out there,  that if we use equipment,  then it is that individuals responsibility to return it to the proper area of the BOX [myself included,  guilty as charged]!  If you are using OPEN GYM time,  please be courteous of the classes going on.  If the pull up bars are being used,  you will have to move off the pull up bars for the scheduled WOD going on at that time,  or if we are doing platform lifting,  and the platforms are crowded,  you will have to use other floor space.  OPEN GYM time is provided as a courtesy by the staff. Next up,  ALL lost and found will be thrown away or donated every Wednesday,  this includes all water bottles and clothing.  If you by chance run across someone you do not know,  take a chance to introduce yourself and say HI! 

We will be starting electronic check in shortly,  we tested it a couple of days last week,  and have a few tweeks to make,  but it will be ready to roll shortly.  You will have to type in either your [first] or [last] name and choose the class you are taking and then hit "sign in"  - its as easy as that!  

We will only be running 2 classes this Saturday and we will be CLOSED on Sunday,  due to some interior decorating happening over the weekend [Yes, it is going to be better than HGTV] -  so everyone mark the calendars and plan accordingly.  I think I about covered it all,  I hope everyone has a great week,  and lets show all of the support for our Paleo Challenge go'ers!  

Mike B.

Members,

All Members will be getting a "log in id with password"  that you will use when registering for events on crossfitboston.com .   If you have not received yours by the beginning of next week,  just let me know and i will manually send it to you.  This should take care of all of the issues that were encountered while trying to register for the last couple of events.  Thanks for being patient while we have been switching to our new systems! 

Mike B.

Focus on the effort and how you perform, not on the outcome of the performance.

~Greg Amundson