Ok so it has been 2 months since I have posted...... Well I have been a bit busy. So let me take this time to update everyone on the current situation with CrossFit MetroWest.

1. New times 0600-0700 and 0700-0800 on Monday, Wednesday, and Saturday along with 1145-1245 on Tuesday and Friday.

2. Those time represent when I have availability. That means that if you would like to come train for a half hour only then just contact me and we will set something up.

3. I have at least one steady client on Mon and Wed 0600-0700. If you are interested in Semi-private then this is a great opportunity to get in a program. She is willing to train with others and she is new to CrossFit so there is a great way to get a training buddy to start your journey.

4. There is no better way to stoke the fire than to attend a CrossFit Certification. I had a great time and I looking forward to pass along the knowledge that I picked up.

5. Nutrition, nutrition, nutrition!! I have told myself and others a thousand times!!! This time I listened. Two weeks on the Zone and I have dropped 2 belt holes. CrossFit and The Zone makes for powerful medicine. If you are interested at all please feel free to contact me and we can get you sorted out.

6. I am not sure if I am going to post a WOD or not. Right now I am only doing personal or semi-private at CFMW. I don't think that it constitutes a WOD status. Checkout CrossFitBoston.com on Tuesday and Thursday to see my group workouts.

7. Phase 1 training is a great option for anyone that is involved with CrossFit. Even if you have no intention to ever step foot in a CrossFit facility, let us teach you how to do the movements correctly. Not to plug myself but Phase 1 is 3 private sessions and one group class, I have no group classes so you get 4 private sessions for 175. That is only at CFMW, if I work with you at CrossFit Boston it is 3 private and 1 group.

So that is a quick update on what is going on here. Please feel free to contact me with any questions you may have. Have a great day!!

My Ramblings

This is an e-mail I sent to Jon at Again Faster in reference to his posting about his love for CrossFit. I started to ramble a bit but I hope it is a little thought provoking. By the way please forgive any spelling or grammar, it is my biggest frog.

Enjoy.

Great post! I too originally came to rip off some knowledge and then head back to my own gym. I was sold 5 min into Chelsea, and now I have my own facility. I think, for the people that truly want self- improvement, the connection is almost immediate. One week and they see, and in actuality feel, what it is all about. It is the missing link.

On a similar note I was speaking with small business person who works with children and I was amazed at how strongly opposed to competition the parent are. The parents are opposed to the extent that she wasn't allowed to have any sort of ranking or competition at all. How are children supposed to learn to deal with failure or being a good loser if they are all "winners"? In fact, what value does being the best have if there is no recognition? Why improve if it is for no reason? Some of the best lessons come from picking yourself up after being knocked down. Has society become so sensitive that the fragile ego of a first grader finishing last in a foot race is too much to bear? Should we tell this child that he still won the race and forget the effort of the people who finished ahead?

This whole concept is appalling to me. The thing I love about CrossFit is that we do recognize the fastest time and we do build competition within the classes, but we do it for improvement. Having a Fran time 5 seconds slower than someone else drives me to improve. If we didn't record this, we could not congratulate ourselves as we became stronger and faster. Generally, that person with the fastest time gets a high five or a hand shake and a "great work", but the person finishing last gets the support of the entire team. Shouts of encouragement, pats on the back and true team support are pouring on in an inverse relationship to the finishing ranks. It is almost the antithesis of what is considered the norm, but it is for two reasons. It is humility and high expectations.

Let's talk a little about humility. Almost everyone has been last, and almost everyone has been first. We all know what it feels like to drag yourself through a workout that makes you want to throw down the weights and storm off. Fighting the urge to scream out swears that would make a sailor blush or just holding back the tears. These experiences are essential. This is where growth comes from. This is where you will find enlightenment. I may squat a lot but when I see a lot of running on the board I just cringe. 200 meter repeats, OK I can deal. 400 meter repeats, this is going to hurt a bit. 800, Please God make my ankle break in the first 5 steps. Mile repeats, I'm coaching! So guess what that means, that is probably what I need to do the most. Dan John likes to say "When you have a plate of frogs to eat, eat the biggest one first." Everyone there has had a plate of frogs to eat so when they watch someone shoveling down that big one they all know how tough it is. That is why when we are running up and down the block the CrossFitters I pass give me a "good job Will" but not many people have enough wind to yell up to Eva Clair.

Now let's look at expectations, especially high expectations. When I get my Fran time a few seconds faster I get happy and I enjoy seeing my time on the board. But you know what, that is what is supposed to happen. I am good at Fran so everyone expects me to improve. This is why we look to the people that are struggling and pour on the support. Now that the people who "can" are out of the way, the real test begins. When people step up to the plate and push through exhaustion or grit their teeth and get a new PR on something that they have been struggling with, that is the time to celebrate. What is better a 35 max rep pull up or a first rep pull up, or even more so the first 2 rep pull ups. High expectations are what keep us from becoming specialized. I bet if I tried I could be a Fran ninja, a Fran ninja that ran like shite. Well in the real world life doesn't revolve around thruster and pull ups, unfortunately. High expectations allow us to focus on those that are really pushing themselves and keep us from focusing on only what we are best at.

The real world has all kinds of demands and we need to try to make our training reflect that. If you are a powerlifter, then by all means train to be a powerlifter. I am just an everyday guy, but I want to be an elite everyday guy. I want to be very good at everything. I want to be able to run in a 5k and be able to pick up heavy stuff. I don't have to win the 5k, but I would like to at least be near the front. I don't have to be able to pick up everything I see, but I would like to know how to do it in the most safe and biomechanical efficient manner. Knocking out workouts early in the morning; try training after work sometime, that is a real shocker.

That is what CrossFit is all about, improving yourself while all the people around you support one another. Competition is fine and it happens in the real world. What makes CrossFit unique is that while we still compete, respect is earned through effort not rankings. It is only with humility, high expectations, and the camaraderie built through laughter and agony can you find this. Ever wonder why boxers hug each other after spending rounds and rounds beating each other, or why rugby teams all drink together after spending an entire game cheap-shooting each other? Well come to a CrossFit near you and find out, it is a beautiful thing.

8/23/2006

As many rds as possible in 20 min of:

10 squat jumps
10 Burpees
10 v ups

8/22/2006

5Rds for time

5 Front Squats at 50% 1RM
30 Double Unders
5 Cleans at 50% 1 RM
15 Pull Ups

This should be fun!

8/21/2006

Max effort Thrusters
5, 5, 3, 3, 2, 1, 1, 1, 1

8/19/2006

Row 5k

8/18/2006

3 Rds

5 Natural GH Raises
30 sec Hollow Rock
10 Squat jumps
10 V ups

Try to move through a quickly as possible.

8/17/2006

For Time:

3 Rds

50 Squat
40 Sit ups (other ab exercises can be substituted, flutter kicks are 4 count)
30 Push Ups
20 Burpees
10 False Grip Pull Ups

8/16/2006

Here is a goodie from CrossFit San Diego

5 Rds:

5 Deadlifts
5 Hang Cleans
5 Push Press
5 Squats

There is no rest between sets, rest as necessary between rounds. DBs are preferred but barbells can be used if necessary.

8/15/2006

ANNIE

50, 40, 30, 20, 10

Double Unders and Sit ups

8/14/2006

5 Rds for time:

10 Ring Push Ups
200 M Run
10 Pull Ups
10 Burpees

8/12/2006

Deadlift
5, 5, 4, 4, 2, 2, 1, 1, 1, 1

Go for your max!!

Ami P. Deadlifted 155lb first time out, that is 20lb short of 1.5x BW

8/11/2006

Karen (modified)

150 db Thrusters for time Guys 20lb Gals 15lb

8/10/2006

Here is a fun one from CrossFit Boston

Max effort:

Squats
Front Leaning Rest Hold
Sit-Ups

All exercises are to be max number or reps that can be completed with good form and without stopping. If you pause or loose form you are done. By the way Jo from CFB got around 170 squats straight this morning.

8/09/2006

For time:

50 Power Snatch
50 Overhead Squat

Do 1 snatch followed by 1 overhead squat and so on.

8/08/2006

As Many Rounds As Possible in 20 Min of:

15 Pull Ups
10 Double Unders
5 Handstand Push Ups

08/07/2006

21, 15, 9

Goblet Squats
DB Swings

Quick but challenging

8/06/2006

Row 5 K

8/05/2006

3 Rds for time:

30 Squats
20 Box Jumps 20" Box
30 DB Push Press 10lb DB for women, 30lb DB for Men
20 Burpees

Will 20:50 as Rx
Ami 25:19 as rx
Tim 27:45 (15 push press)

8/04/2006

Front Squat:

5, 5, 3, 3, 3, 1, 1, 1, 1

8/03/2006

Man is it hot!!!!!!!!

Ok for time:

5Rds

10 Ring Push Ups
10 Pull Ups
10 Double Unders
10 PVC Overhead Squats
20 meters Brand X Burpees (if you don't know what they are stop by and we will show you)

Have fun!!! The times today ranged from 16:16 to 35:00

8/02/2006

3 rds for time:

25 Box Jumps
30 DB Push Presses 30 lb DB
25 Double Unders
30 Push ups

8/01/2006

Rest or active recovery.

Or...

5 rds for time:

10 DB Snatch 30lb
15 Goblet Squat 70lb

My time was 10:50. Make sure you are working on your form!!!

7/31/2006

Angie!!!

For Time:

100 Pull ups
100 Push Ups
100 Sit Ups
100 Squats

Complete all 100 reps on each exercise before starting next movement.

7/30/2006

21, 15, 9

Handstandpush ups
Box jumps

Bang these out!!!

7/29/2006

Overhead Squat

5, 5, 3, 3, 3, 2, 2, 1, 1, 1

Our goal is bodyweight, so lets look for some good weights here.

7/28/2006

Rest or Active Recovery

7/27/2006

FRAN!!!!!

21, 15, 9

Thrusters (95lb for Men and 65lb for Ladies)
Pull ups

I love this workout. Not only does it both crush and aid everyone whether they are big and strong or small and light, but it also demands intensity to get a good time.

I finished in 4:17 today, how will you do?

BRING IT!!!!

7/26/2006

We are going to continue to work that lockout and core strength.

5x5 of Double Ls (Lockout Laps)

-Use a moderately heavy DB or KB (say 55lbs or 1.5 pood) lockout overhead on one side. Tighten abs so that your torso is erect and not leaning over to one side. This is like the waiter walk but I really want to stress getting the shoulder into the ear, it is an active press. Then holding this position from the waist up make a figure "8" shaped lap around the room. Switch hands and then reverse direction. Continue to alternate sides and directions to balance the movements.

5x5 Turkish Get-Ups (same weight as above)

-Finish five on one side then do five on the other side, that is one set.

7/25/2006

Push Jerk
5, 5, 3, 3, 2, 1, 1, 1, 1

7/24/2006

Rest/active recovery or...

Modified Grace:

30 DB Clean and Jerk for time

OR

For Time:

30 DB Clean and Jerk 30lb
30 Goblet Squats 55lb
30 Pull Ups
30 Ring Push Ups

7/23/2006

Run 5k

7/22/2006

3 rds for time of:

20 Goblet squats 70lb or 55lb
20 Snatch Balance PVC Pipe
20 Double Unders
20 Box Jumps
20 DB Split Jerks 30lb
Run Around the Block (400m)

Some fun was had this weekend. Thanks to Jon and Sam from CrossFit Boston and Again Faster for coming out to play.

7/21/2006

21, 15, 9

Front Squat 135lb
Handstand Push ups

7/20/2006

Rest/ Active Recovery or

SOF Workout

5 Rds for time:

20 Ring Push ups
20 Wall Ball
200m Run
20 Pull-Ups
20 Box Jumps
200m Run

7/19/2006

As many rounds as possible in 20 min of:

10 Push Press 30lb DB
10 Box Jump
10 Hang Snatch 65 lb
10 Sit-Ups

Post completed and partial rounds

7/18/2006

Deadlift
5, 5, 3, 3, 3, 1, 1, 1, 1

Saturday Fun

This last Saturday CFMW had a great outdoor workout. We had CrossFit Boston, CrossFit Topsfield, and Kettlebell Boston all coming around to bring some great knowledge and a high heart rate to Murphy Field in Natick. After some basic instruction on KB swings we hit it hard........ Twice. We did a little 3 rounder with some swings, thrusters, box jumps, and goblet squats. A little buffet of supplements from Advocare later and everyone was ready for round two. This was a race with a sprint to thrusters, lunge to box jumps, bear crawl to swings and broad jump to Med ball tosses. Very fun and great for building the old comerarderie. Keep checking in to find out when the next freebie will be. Thanks again to those that stopped by.

7/17/2006

5 rds for time:

-5 goblet squats 70lb DB
-Sprint 30m
-10 Box Jumps 20"
-Sprint 30m
-10 DB Snatch each arm 30 lb DB
-Sprint 30m
-10 Ring Push ups
-Sprint 30m

7/16/2006

Rest/ Active recovery

7/15/2006

3 rds for time:

20 DB Thrusters 30 lb
20 KB swings 1.5 pood
20 Box Jumps 20"
20 Goblet Squats 30 lb

7/14/2006

Fran
21, 15, 9

95lb Thrusters
Pull-Ups

Just cause it is all that!

Good Things this Weekend

Ok normally I just utilize this as a means to post the Workout Of the Day but today I am going to go on a little bit 'o' the sales pitch, but it is for your own good.

This Saturday in Natick is a great opportunity to learn about all kinds of phenomenal fitness, health and wellness, and strength opportunities. The best part....... IT IS FREE!!!! All it costs is time; you don't even have to workout. From 11:00 am to 2:00pm we are going to drop some good times on Murphy Field. Murphy Field id located on Rt. 27 about 500 feet South of Rt 9 on the East (left if coming from Rt 9) side of the road. There is parking off the street or on the street on block over. Everyone is invited and the more the merrier. You all know our favorite cocktail here at club CrossFit MetroWest, Camaraderie. It is made of one part Agony and one part Laughter. It is best served in large doses with many to sip on it.

CrossFit MetroWest is going to be there along with; CrossFit Boston and a pack of their crew, Boston Kettlebells, Advocare Reps, that psycho from Again Faster Jon Gilson, Jon's superhero girlfriend (who will smoke you like cheap crack), EC from CF Boston, and hopefully many others. We are going to do a couple little mini-sessions consisting of 1 workout along with some coaching on the movements, and then we are going to finish with a fun little burner. Something like 4 rounds BTB Tabata Squats just so you feel like you got a workout. I am going to offer some prizes and be selling some t-shirts. There will also be some samples of health and wellness goods to take advantage of. Most of all though is the opportunity to meet some great folks and to learn about the big box gym options.

So I look forward to seeing many people out there on Saturday the 15th for some good times. I know the weather looks great but don't worry, John Harvard's and Desmond's patios will still be there if you come to the workout. The only difference is how good the drinks taste when you earn them first.


Cheers.

7/13/2006

As Many Rounds As Possible (AMRAP) in 20 min of:

12 Box Jumps ( 6 each side for step ups-- for those with injuries or incapable not the unsure)
15 Pull ups
20 DB Swings 55lb

Get some!!

7/12/2006

Rest/Active Recovery

7/11/2006

For Time:

21 Squats
-Sprint 50m
21 Push-ups
-Sprint 50m
15 Squats
-Sprint 50m
15 Push-ups
-Sprint 50m
9 Squats
-Sprint 50m
9 Push-ups
-Sprint 50m

Go straight through sprinting from postion to position. Feel the burn baby!!!

7/10/2006

5 Rounds For Time of:

20 Sumo Deadlift High Pulls
20 Pull Ups
20 Double Unders

7/09/2006

Front Squat:
3, 3, 3, 3, 3, 1, 1, 1

7/08/2006

Rest/Active recovery

7/07/2006

Fight Gone Bad!!!!

3 Rounds of 5 Stations, 1 min at each station and 1 min rest between rounds.

Station 1: Rower (score by calories burned)
Station 2: Wall Ball 20lb men, 12lb women (score by reps)
Station 3: Sumo Deadlift High Pull 75 lbs men, 55lbs women (score by reps)
Station 4: Box Jumps 20" box (score by reps)
Station 5: Push Press 75lbs men, 55lbs women (score by reps)

Add all your reps/calories up for each round to get your final score. This one is tough, so lets bring our "A" game!

7/06/2006

3 Rds for Time:

20 Sumo Deadlift High pulls -1.5 pood
20 1-Arm DB Split Jerks (10 each arm) -30 lb
Run 400m
20 Pull Ups
20 DB Thrusters -30lb
Run 200m
20 1-arm DB Snatch (10 each arm) -30lb
20 DB Swings -1.5 Pood

7/05/2006

For time:
21 KB Swings 2 Pood (55lb)
400m Run
21 Double Unders
200M Run
15 Wall Ball
400m Run
15 Box Jumps 20"
200m Run
21 DB Thrusters 55lb
400m Run
21 DB Snatch (per arm) 55lb

7/04/2006

Rest/Active Recovery

7/03/2006

1/2 Murph

800m Run
50 Pull ups
100 Push ups
150 Squats
800m Run

7/02/2006

For Time:

21, 15, 9

75lb Thruster
L-Sit Pull ups

7/01/2006

For time:
50 DB Snatch each arm 40lb

6/30/2006

Rest day/ active recovery

6/29/2006

21, 15, 9 Reps of

Handstand Push ups
Pull Ups

Post time and comments

6/28/2006

Front Squat
5, 5, 3, 3, 3, 2, 2, 2

Increase weight through sets.

6/27/2006

Grace
135lb
Clean and Jerk for 30 reps

Adjust weight as needed

6/26/2006

Rest Day, Active recovery

06/25/2006

As many rounds as possible in 20 min:

15 Pull ups
15 Squats
15 Double Unders

6/24/2006

Fran
21, 15, 9

Thrusters 95lb
Pull-Ups

6/23/2006

Run or row 5K

CrossFit MetroWest is currently providing training in the area of MetroWest Boston. Contact for information. We will be located at 17 Willow St. Natick, Ma. 01760 after July 15th. We look forward to seeing you all there. Keep in mind that the CrossFit Certification is being held in Boston this October. This is a great opportunity to meet the superstars of CrossFit in the local area. Check out www.crossfit.com for more details.

6/22/2006 Workout of the Day

As many rounds as possible in 20 min:

-5 DB Snatch each arm 30lb
-200 meter run
-5 L-sit, false grip pull ups

Post completed and partial rounds.


22 Days to the new space

6/21/2006 Workout of the Day

Mobility Drills

Natick High School Track

1145

23 Days to the new space