Bloghttp://www.crossfitboston.com/wmns-blog/en-US2010-03-18T04:23:00ZSquarespace Site Server v5.9.2 (http://www.squarespace.com/)I challenge you!http://www.crossfitboston.com/wmns-blog/2009/10/17/i-challenge-you.htmlJenniK2009-10-18T01:24:18ZLadies, this is it! If you have not been taking your nutrition seriously now is the time. CrossFit Boston has organized a Paleo Challenge that will run from November 1st to January 10th, with cash prizes for the top male and female most amazing transformation. Now, everyone draws motivation from different sources but I am pretty sure we can all agree that the thought of cold, hard cash gets everyone's blood pumping!

This is a great way to step up your commitment to a healthy lifestyle and to become more involved with the amazing community of people we have here at CrossFit Boston. You will have support coming from all angles; me, the other coaches, the other members and even people from outside of the gym.

I suggest you all sign up and see what great things will happen. I am going to be committing to a 100% Paleo Diet right along side you and I will need the support from you all as well.

]]>Inspirational Snatchhttp://www.crossfitboston.com/wmns-blog/2009/9/30/inspirational-snatch.htmlJenniK2009-09-30T21:14:19Z

Melanie Roach - Mother, Olympic Weightlifter and small business owner.

We will not be meeting on Friday for class. You are all still responsible for getting your workout in.

Workout:

21-15-9

Air squats

Pushups

sit ups

Post times to comments.

]]>CrossFit Ladies sure know how to have fun.http://www.crossfitboston.com/wmns-blog/2009/9/18/crossfit-ladies-sure-know-how-to-have-fun.htmlJenniK2009-09-18T13:17:25Z

Molly bikes to CrossFit Boston every morning! A great way to warm up for the workout.

This session is off to a good start. We are having a blast so far with a great group of strong women.

Today's workout included some overhead squats and a run in the beautiful, brisk fall weather we had this morning.

]]>Eating well on a budgethttp://www.crossfitboston.com/wmns-blog/2009/9/16/eating-well-on-a-budget.htmlJenniK2009-09-16T13:45:53ZWe all know that nutrition is a huge factor in determining your success. At CrossFit Boston we encourage two different nutrition programs. One is the Paleo Diet which focuses more on the quality of your food, and the other is the Zone Diet which focuses on quality as well as quantity. We encourage everyone to start with Paleo and simply make better food choices. After that we get into doing math and figuring out how many Blocks you need on the Zone.

Either way you go, eating healthy is expensive. But the cost is not even comparable to the escessive medical bills you aquire after a lifetime of eating cracker jacks and cheese danishes. So we have to make sacrafices in other areas of our life in order to maintain our health.

W, short for sake of privacy, one of the members of the women's program came to us already about a month into the Zone Diet. First I want to congratulate W for taking on a diet that will make her healthier and a better athlete. W is also a Graduate Student, working toward her MBA (more congratulations). So needless to say money is tight. W has started a blog to share her experiences in grad school, her new fitness adventure and her new diet. She is amazingly good at eating well on a budget.

I myself could use some advice on budget shopping so I thought I'd post her blog here so that you all can check it out as well.

Champagne Taste. . .

]]>Fall Session of Women's Program began todayhttp://www.crossfitboston.com/wmns-blog/2009/9/9/fall-session-of-womens-program-began-today.htmlJenniK2009-09-09T18:31:33Z

Molly, Mira, Whitnee

Another group of women destined for great things! I'm looking forward to another 3 months working with the women's group. These ladies are motivated, they want pullups and we will get them there! So keep checking back to see their progress.

]]>Last Workouthttp://www.crossfitboston.com/wmns-blog/2009/8/28/last-workout.htmlF@t Boiii2009-08-28T16:19:18Z

I can't explain how excited I am for these women! We have had such an incredible month. It has been such a pleasure to watch all of the progress being made. Attitudes have shifted. At the beginning of the program everyone was a little reserved and just getting a feel for the program. Now these women truly believe that they can take on any task that is handed to them, and they do! The energy level of the group has gone up significantly. Each of them shows up ready to go, and I know that this energy is transferring to their daily lives as well.

In addition to all these important changes, there of course have been dramatic physical changes. This morning we did our final weigh in and measurements and the results were too good to keep to ourselves!

Meg - lost a total of 7" and 14lbs. Amazing!
Amber - lost a total of 5.5" and 6.2lbs to make for a dramatic shift in body composition.
Meghan - lost a total of 5.5" and 5lbs
Robin - lost a total of 2" and 6 lbs remarkable results for someone who was already lean and fit.

These ladies are an inspiration to me and many others. They have worked hard for the past three months and should be very proud of themselves. I know I am. Great work ladies! I'll miss our small, quirky, tight knit group but will look forward to having you in 7am classes.

]]>Who Are You Becoming, Amber?http://www.crossfitboston.com/wmns-blog/2009/8/18/who-are-you-becoming-amber.htmlF@t Boiii2009-08-18T14:53:00Z

At the start of this program we promised that there would be changes, physical and emotional changes. Today, Amber took a moment to reflect on who she has become since starting CrossFit training with the Women's Program 2 1/2 months ago. The changes can definitely be seen and her hard work is paying off. Great job Amber.

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Women's Program CrossFit Boston from Jen Kelly on Vimeo.

Here is a quick video of the ladies hard at work. Working out in a group can be very motivational. Not only is there a bit of healthy competition, but the support and encouragement is amazing to watch. We often end workouts with cheering, hugging, pools of sweat and laughter, all signs of a great workout!

]]>CrossFit makes Mt. Washington seem easy!http://www.crossfitboston.com/wmns-blog/2009/8/13/crossfit-makes-mt-washington-seem-easy.htmlF@t Boiii2009-08-13T12:31:00Z

Devorah recently climbed Mt. Washington and attributes the ease and enjoyment her hike to her CrossFit training. In the last 3 months she has gained the strength and endurance necessary for her climb, but also the mental fortitude to make it to the top with a smile on her face. During her training at CrossFit Boston Devorah has learned just what she is capable of and how to push herself further. She has trained her physical and mental toughness and it certainly paid off during her 10 hour hike up Mt. Washington. Her next goal is Mt. Katahdin in September, and with another month of CrossFit under her belt she will be more than prepared to tackle it head on!

]]>Measurable Results! 18"http://www.crossfitboston.com/wmns-blog/2009/8/11/measurable-results-18.htmlF@t Boiii2009-08-11T16:36:00Z

These women so far have lost 18 inches total! We took measurements from the chest, waist, hips and thigh and these women trimming down. On average these women have each lost 2.5 inches in the short two months that they have been involved in this program. All of the women have reported an increase in energy and better functioning in their jobs and home life.

Some other measurable results can be seen in the workouts that we time and score.
On June 17th we performed a 15 minute workout. The women had to complete as many rounds as possible in 15 minutes of 5 pullups, 10 pushups, and 15 squats. (each of these movements can be modified for each individual's needs) We repeated this workout again on August 7th and all of the women improved their score, which means that they got more work done in the same period of time, which means they are getting fitter!

Robin improved her score from 6 rounds to 9!
Meg completed 7.5 rounds the first time and 10 last time!
Amber's score jumped from 6 to 10!

Great work ladies. You are all becoming fitter, leaner and healthier. I'm very proud of the work you put in and the dedication you have shown. It is really paying off.

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