A Lifetime of Fitness & Baystate Summer Games – CFS

#TBT – Alec + Pat @ CFS Grand Opening 2010

Just a reminder that our new Prenatal BirthFit Class will meet this morning at 7AM with Coach Kim! This class is free to all CFS members, or $20 for non-members. For more details about these new prenatal and postpartum classes, click here.

Bay State Summer Games!
Next month The Bay State Summer Games are taking place at UMass Boston. This is an Olympic Style Weightlifting Meet for amateur athletes. If you’re looking to get your feet wet in the sport or just try something outside of your comfort zone, we have a group from CFS training and participating in the event. We offer Olympic Lifting classes every week on Wednesday night at 7PM and Saturdays at 11AM to help you prepare for the event. For those of you that would like to try an event like this but would like more time to prepare, we will be holding an in-house Oly meet in August, more details to follow on that event.

#TBT to some words of wisdom from Coach Bish. He wrote this in 2014, but it still rings true today!
A Lifetime of Fitness. Let that sink in. A lifetime of fitness. This phrase is something I have found myself preaching lately. Whether you consider yourself a serious athlete or an average athlete who just loves to get a great sweat, this is something you need to have ingrained in the back of your head. Over the past few months, I have seen many athletes with nagging injuries that just don’t seem to get better. CrossFit is a sport, and just like in any other sport injuries happen. CrossFit is physically demanding, emotionally wearing and hand tearing. When you are always giving 110% effort, no matter how much you roll, stretch, warm-up and cool down, sometimes something has to give. Unfortunately it’s our bodies that more often than not give.

Let’s go back to the word sport. In sport most people think of a few things: the pre-season, the regular season, the playoffs and the off season. Again, think about what I just emphasized, the off season. In the sport of CrossFit there is no off season and there seems to be no time to rest physically and mentally. There is no time to let those nagging injuries heal and there is no time to get you mentally reset for another season. Without time off, those nagging injuries can start to manifest and really hinder your performance.

All athletes need to become in tune with their bodies. You need to recognize when something isn’t right. There are small aches and pains that we all work through on a regular basis. Let’s be honest, if you are CrossFitting, you have what most average people consider to be a deranged perception of exercise. We aren’t on the treadmill at the gym running at 70% max heart rate because that’s our “fat burning zone” or sitting on a recumbent bike reading this month’s Cosmopolitan magazine. We are cranking out burpees, box-jumps and thrusters, we are PR-ing our back squats and deadlifts, and we are doing all that while walking on our hands.

All joking aside, it is very difficult to break through our competitive mind set. We are all driven individuals who wouldn’t be where we are today with a lousy work ethic. It is very important to break that mind set from time to time and give those nagging injuries a rest. You are not lazy for taking a few days off if your body is screaming at you. For me, it’s a life time of fitness not a mid 20’s of fitness. I want to continue to be healthy and active for the foreseeable future. Our buddy Joel said it best a few weeks back “It is strange how you become a little obsessed with chasing PR’s and being stronger and lose sight of what really keeps you coming to the gym. When I really think about it I don’t care how much I can lift. I just want to be healthy and be able to hike, ski and bike without getting short of breath”. Sometimes you need to forget about the PR’s and take care of your body. Break that mindset and give your body a much needed breather. In a lifetime of fitness, health is wealth.​

In Teams of 3
T1: Run 100m
T2: Parallette Facing Burpees
T3: Barbell Good mornings / Front Squats
Rotate until each athlete has hit each station twice. On second round through, perform front squats instead of good morn-ings

3 x 5 Parallette Shoot Throughs
ADV- Parallette Handstands

Odd- 2 Deadlifts @85%
Even- Accumulate 30s L-sit hold

Scale- Plank Hold

WOD (20 mins)
21 Squat Cleans (115,75)
1065m Run (2 loops)
21 Thrusters

Level 2 – (95,65)
Level 1 – (75,45)

Coaches tip – this weight should be a little heavier than Fran. Pick something that you can knock out in 2-4 sets.


  • Trevor

    06/23/2017 @ 1:13 pm

    9:18 Rx

    • Dan Palermo

      06/24/2017 @ 12:36 am

      7:25 RX

  • Jason Barrow

    06/23/2017 @ 12:55 am

    Deadlift: 205×2 across
    WOD: 8:25 Rx

    One second Barry? gg well played.

    • Barry Golden

      06/23/2017 @ 3:05 pm

      You were probably listening to coach dirrane and doing singles on the sqcl’s. 🙂

  • Brian Campbell

    06/22/2017 @ 9:14 pm

    1.) 385
    2.) 6:55 Rx

  • Alec

    06/22/2017 @ 1:21 pm

    Up to 355 (those L-sits got tough!)

    11:04 @ 135

Comments are closed.