Most Recent Articles

BENEFITS OF AN EPSON SALT BATH

Posted by on Jul 28, 2015 in WOD | 0 comments

epson

 

Currently i do my best to train a 3 on 1 off, 2 on 1 off routine. The 3 days on (M.T.W) are usually the toughest on my body. Tuesday night i usually get home, as i am tonight and wonder how i am going to train tomorrow. Personally, if my body is feeling a bit fatigued or sore i resort to taking an Epson Salt Bath to help my muscles relax as well as recover for an additional day of training.

Is Epson Salt really a Salt? No, it is actually a Natural mineral compound of magnesium and sulfate. Sometimes referred to as the Natural Remedy.  These minerals are easily absorbed into the skin and are beneficial to our well being.

 

Here are a few of the benefits of Epson Salt Bathing:

 

1) Eases stress and relaxes the body.

2) Relieves pain and muscle cramps.

3) Helps muscles and nerves function properly.

4) Helps prevent hardening of arteries and blood clots.

5) Makes insulin more effective.

6) Relieves constipation.

7) Eliminates toxins from the body

8) Helps your legs come back from a BIG DAY OF SQUATS :)

 

Next time you feel tired or sore, take some time to grab a bag of Epson Salt.  I like to get DR. TEALS EUCALYPTUS AND SPEARMINT. A 3lb bag will run you about $6 . You can also go to CVS or TARGET and get a standard 6lb, Fragrance free bag for about the same. Drop a cup of this stuff in a hot bath, relax for 20 minutes and you are good to go !!!!!

 

Make it great day!

 

Eric

 

 

Wednesday

A. Skill

4 sets of:

20 double unders
6 hollow log rolls

B. Strength

Deadlift

Beginner

1xME @ last week’s weight

Advanced

1xME @ 80%

C. Metcon

“Mini Sandwich”

50 calorie row*
30 shoulder-to-overhead 135/95
50 deadlifts 135/95

*Sub out 50 10m shuttle sprints
——————————————————————————————–

Thursday

A. Skill

EMOM 10:00 alternating:

E: :20 handstand hold
O: 4 push ups + 6 jumping air squats

*Push up form as stict as possible

B. Strength

Push press

Beginner

1xME @ last week’s weight

Advanced

1xME @ 80%

C. Accessory Work

Ring row w/ feet elevated on box, 3×8 (2-sec. pause @ top of rep)

-Superset with-

Isometric hip extension hold, 3x:30

-Superset with-

Single arm lateral raise, 3×12
——————————————————————————————–

Friday

A. Skill

5:00 3-position clean + split jerk drills

Then

EMOM 5:00

2 cleans + 2 split jerks @ 60-65%

B. Strength

Front squat

Beginner

1xME @ last week’s weight

Advanced

1xME @ 80%

C. Metcon

For time:

20 double unders
20 thrusters 95/65

40 double unders
15 thrusters 115/75

60 double unders
10 thrusters 135/95

80 double unders
5 thrusters 155/105

*Only athletes capable of doing the workout as prescribed should follow the
ascending thruster rep scheme. If scaling, use same weight for all thrusters.

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MECHANICS. CONSISTENCY. INTENSITY.

Posted by on Jul 26, 2015 in WOD | 0 comments

MCI: Mechanics. Consistency. Intensity.

We have had several new members start in the last month or two here at BoomBox and regardless of experience level we first watch Movement, or Mechanics. New to the box or Fresh out of Fundamentals we have athletes of all ages and backgrounds that want to jump right in and “Push Weight.” As much as we would love for you to do that (and you will) we also want to ensure your safety as well as your ability to move the weight correctly. We follow the standard of Mechanics, then Consistency of those mechanics and then finally intensity. When following this basic rule of thumb and combining it with proper breathing patterns we feel more confident in your long term success.

So next time you consider choosing weight on your own, think of Mechanics and Movement first. Can you safely perform the repetitions needed in the workout and finish them in or around the intended time. Once you are consistent and able to, then you can step up the weight and intensity of the workouts…..

 

Make it a GREAT WEEK !

 

Eric

 

Monday

A. Skill

Every :30 for 5:00

1 stict pull up + 2 kipping pull ups

*Beginners scale to 3 band assisted pull ups

B. Strength

Back squat

Beginner

1xME @ last week’s weight

Advanced

1xME @ 80%

C. Metcon

5 rounds for time:

10 overhead squats 115/75
12 pull ups
400m run

*20:00 time cap
——————————————————————————————–

Tuesday

A. Skill

5:00 3-position power snatch drills

Then

Every :30 for 5:00

2 power snatch @ 55-60% of 1RM

*Advanced athletes perform touch-and-go power snatch

B. Strength

Bench press

Beginner

1xME @ last week’s weight

Advanced

1xME @ 80%

C. Metcon

AMRAP 8:00

3 deficit HSPU
6 TTB
9 KB swings 70/53
——————————————————————————————–

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All Purpose Fitness…

Posted by on Jul 22, 2015 in WOD | 0 comments

boomboxsands

 

Back before we affiliated and we were in the garage i remember having our first business cards: “Boombox All Purpose Fitness.” To this day it remains the same, with the addition of the “CrossFit” brand (4 years strong) we still continue to promote our style of fitness as all purpose. CrossFit members are not necessarily the strongest, but we are strong. Not necessarily the fastest, but we are fast. Not don’t necessarily have the best endurance, but we have endurance…. We aim to be well rounded in all aspects of fitness, from functionality to strength, speed to endurance….. We remain “All Purpose”

Make it a great day !

 

Eric

 

Wednesday

A. Skill

3 sets for quality of:

2 rope climbs
10 alternating pistols

B. Strength

Deadlift

Beginner

3×5 – heaviest possible

Advanced

3×5 @ 78%

C. Metcon

4 rounds for time of:

15 power snatch 75/55
10 box jump overs 24″/20″

 

 

Thursday

A. Skill

5 sets of:

:20 ME double unders
:40 Rest

B. Strength

Push press

Beginner

3×5 – same weight across

Advanced

3×5 @ 78%

C. Accessory Work

3×8 barbell Yates row w/pause at top

-superset with-

3xME strict rings dips

-superset with-

3×20 seated band pull apart

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Is CrossFit For YOU!? BEFORE AND AFTER PICS

Posted by on Jul 20, 2015 in WOD | 0 comments

Earlier today i posted a photo on our Instagram (@boomboxCrossfit). It was a picture of one of our members by the name of Aggie. I posted this picture not because Aggie is some sort of crazy athletic individual (well to me she is!) but because Aggie is one who represents the higher percentage of people in our gym, actually i would bet for most gyms…. You see, we get a ton of calls from people that wonder if CrossFit is for them. People who have goals of weight loss or to get back the ability to go through their day without getting tired. For the most part people that are looking to find a better quality of life.. These same people feel the need to explain they have never been “athletic” or that they are “overweight.” They may have even explored “CrossFit” on youtube and get this crazy impression that they are gonna come into the gym and see all these “Beast” like individuals walking around like trophies…. Basically, people are very interested in what we do but a little hesitant to make the call and really give themselves the opportunity to be a part of such a great program. The Deciding factor to me is the individuals commitment to themselves to attain their goals. And then their consistency throughout the weeks, months and years to maintain and exceed these goals. We provide the tools and the opportunities needed to be succesful. You provide the most important factor, Commitment….

 

Here are a few Before and After Pics of real members at our gym. These results are real and took time, but their commitment has changed their lives. These are the types of people you will see when you walk into our gym. Mothers, Fathers, Sons, Daughters, students and business professionals…

Please feel free to check out our 5 Star Yelp Reviews by CLICKING HERE

 

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Joe and Angela. Total weight loss of over 50lbs

11750655_856664994426676_5703453341193199261_n

Nicole. Total Weight Loss of over 40lbs

11175012_856664911093351_4688647773325740005_n

Steve and Sonia. Lost over 100lbs combined.

11008414_964022226944415_709409304235827125_n

Eric. Lost ALOT of weight !!!

11709662_856664924426683_2388100123518517380_n

John Has gained muscle all while losing 27lbs and counting!

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Jay and Chas, Before..

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Jay and Chas, TODAY !

 

PLEASE FEEL FREE TO SHARE THIS POST… I AM VERY PROUD OF ALL OUR MEMBERS AND THEIR EFFORTS TO LIVE BETTER LIVES, FOR THEMSELVES AND THEIR FAMILIES !

 

Monday

A. Skill

EMOM 5:00

3 jumping air squats
2 kipping CTB pull ups*
1 bar muscle up*

*Scaleable to 3 kipping pull ups

B. Strength

Back squat

Beginner

3×5 – heaviest possible

Advanced

3×5 @ 78%

C. Metcon

AMRAP 8:00

8 bar-facing burpees
6 front squats 185/125
40 double unders

 

Tuesday

A. Skill

5:00 3-position power snatch drills

Then

Every :30 for 5:00

1 power snatch + 1 snatch push press 60-65% of 1RM snatch

B. Strength

Bench press

Beginner

3×5 – heaviest possible

Advanced

3×5 @ 78%

C. Metcon

For time:

500m row
21 HSPU
21 TTB

500m row
15 HSPU
15 TTB

500m row
9 HSPU
9 TTB

*Beginners sub out KB/DB push press for HSPU

 

 

 

 

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BOOMBOX 7.13 – 7.17

Posted by on Jul 12, 2015 in WOD | 0 comments

chasEmpower

We have another GREAT week of programming for you !! Make sure to find the time to get into the Box !!

 

UPCOMING EVENTS

Stars and Bars – 7/18/2015

Fight for Freedom Fit Comp – 8/1/15

Battle at the Barracks – 8/8/15

Summer Shakedown – 8/22/2015

 

Monday

A. Skill

3 sets of:

:15 wall handstand hold*
5-8 kipping CTB pull ups
20 double unders

*Beginners sub out pike handstand hold with feet on box

B. Strength

Back squat

Beginner

5×5 – heaviest possible

Advanced

2×5 @ 70%
3×5 @ 75%

C. Metcon

25-20-15

TTB
Burpees to target
Box jumps 24″/20″
———————————————————————————————-

Tuesday

A. Skill

5:00

3-position power snatch drills

Then

Every :30 for 5:00

1 hang power snatch @ 65-70%

B. Strength

Bench press

Beginner

5×5 – heaviest possible

Advanced

2×5 @ 70%
3×5 @ 75%

C. Metcon

AMRAP 10:00

6 defict HSPU
8 power snatch 115/75
10 wall balls
———————————————————————————————-

Wednesday

A. Skill

3 sets of:

10 hollow rocks
:20 plank hold
10 V-ups

B. Strength

Deadlift

Beginner

5×5 – heaviest possible

Advanced

2×5 @ 70%
3×5 @ 75%

C. Metcon

3 rounds for time of:

400m run
10 power cleans 185/125
15 ring dips
———————————————————————————————-

Thursday

A. Skill

EMOM 5:00

3 seated box jumps – tallest possible

B. Strength

Push press

Beginner

5×5 – heaviest possible

Advanced

2×5 @ 70%
3×5 @ 75%

C. Accessory Work

Plate front raise, 3×20

-Superset with-

Banded face pull, 3×20

-Superset with-

Barbell curl, 3×12 (if DB available, sub out alternating DB curls)
———————————————————————————————-

Friday

A. Skill

5:00 3-position clean drills

Then

EMOM 5:00

1 power clean + 1 hang clean + 1 front squat @ 70%

B. Strength

Front squat

Beginner

5×5 – heaviest possible

Advanced

2×5 @ 70%
3×5 @ 75%

C. Metcon

For time:

1k row
20 Bear Complex 135/95
30 bar-facing burpees

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