Monthly Archives

April 2014

WOD for Thursday, 5/1/14

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Today is snatch day! If you need some work refining this olympic lift or if you just want to look like an olympian, today is the day for you. Get into the box today. We’re going to do a lot of snatch work before the WOD and then put all of our practice into action for an EMOTM (every minute on the minute) 2 snatches! Below are the suggested weights that the coaches would like for you to use.
Squat Snatch (20mins)
EMOTM 10 Snatches 2
Mens Weights: 155, 135, 95
Womens Weights: 105, 75, 55
*Competitor # is as close to BW as possible

WOD for Wednesday, 4/30/14

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Hey Athletes! Today marks the 1-year anniversary of me joining COTH! (But I don’t need to remind y’all since you all had it marked on your calendars). I wanted to say a big thank you to all of you for welcoming me into the family and making COTH one of my favorite places in the world to be! Love you all! Coach Jenna and Javy have both tested nasty-guy WOD “Danny” so ask them for some pointers/strategy!
-Coach Dan/Danny!
Fitness Test:
2minute  sit-up test
WOD: “Danny”
30 Double Unders
20 Overhead plate Walking lunges (45#/35)
10 ring push-ups (scaled: HR push-ups)

2014 Spring Paleo Challenge

By | Announcements, Food & Nutrition | No Comments

Hey gang,

I hope you are well. I am writing to encourage all of you to participate in the 30 day Paleo Challenge from May 5th to June 3th. Anyone can participate even if you do not participate in the CrossFit on the Hill WODs (only people who are COTH members are eligible for the prize). At the end of the 30 days, we will choose a female and male winner. They will receive some cool prizes, details to follow.

The Paleo diet originated from research led by Loren Cordain on the Eskimo population and other populations who are not exposed to processed food. The early research showed that this population did not have the long list of diseases that we see in United States. Further research, done by Loren Cordain’s group, showed the direct relationship between processed and high glycemic food to diseases like diabetes, high blood pressure, dyslipidemia, obesity, and even autoimmune diseases (Crohn’s disease, celiac and arthritis). The Paleo diet includes meat, poultry, fish, nuts, seeds, fruits and vegetables. No room for excessive intake of high glycemic foods, natural or processed. When people increase the dietary intake of fruits, vegetables, nuts, seeds, meat and fish they also start to lose weight. It is a win-win scenario. To top it all off, your performance during daily tasks, sports and CrossFit workouts will improve as well. More information will be shared on Wednesday, April 30th at 7:00pm and Saturday, May 3rd at 9:30am at CrossFit on the Hill. If you are interested but cannot attend the info sessions please email us at

Read below for a preview of the rules and the scoring system for the challenge.



  • Paleo Challenge is for 30 days; however we encourage everyone to make these changes a sustainable part of their lifestyle.
  • You must keep a daily food and workout journal.
  • You must attend the paleo seminar or speak with a coach regarding the challenge.
  • You must be measured before and after entering. The measurements need to be taken Pre-WOD and the last day to get measured is May 5th.
  • There is a $20 buy-in to participate in the Paleo Challenge.
  • Everyone will perform “Cindy” on May 5th and again June 3rd to compare your scores.



You will start with 15 points each day but have the potential to end up with 20 points. You will add bonus points based on fish oil consumption, mobility, CrossFit, and sleep. You will subtract points based on the quality of foods you eat. Here’s the breakdown:

15 points for a full day of all Paleo-friendly meals and snacks
+2 for CrossFit
+1 for extra mobility (at home, before or after class)
+1 for at least 6 grams of a quality fish oil
+1 for 7+ hours of sleep
= 20 possible points per day


Deducting points

-1 point for every serving of: deli meats, cured bacon, sausage, beans, hummus, peanuts, agave, honey, salt, peas, dried fruit, most salad dressings, greater than one serving (5 oz.) of red wine

-2 points for every serving of: dairy (milk, yogurt, cheese, butter), soy products, quinoa

-3 points for every serving of: cereal, grains, wheat, oats, corn, tortilla chips, bread, rice, pasta, noodles, hot dogs

-4 points for every serving of: soda, juice, sports drinks, potatoes, fried food, chicken wings, most restaurant appetizers, pizza, cookies, baked goods, ice cream, frozen yogurt, sweets, pancakes, ketchup, processed marinades, BBQ sauce, sugar-added dried fruit, beer, and ALL alcoholic drinks (besides one serving of red wine, 5 oz., and tequila, 1.5 oz.).

Get with a coach before class to get your measurements.

See you on the Hill,

WOD for Tuesday, 4/29/14

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You normally see tabata sets during a warm up or skill session, but today we’re doubling the rounds and doing the WOD tabata style! Remember that tabata sets are alternating 20 seconds of work and 10 seconds of rest.
5RM Front Squat
*4×5 sub max sets prior
WOD: Tabata (16)
Step Down Box Jumps
Single Arm KB Swings (1.5pd/1)  *alternate arm by round

Congratulations to our Graduates, Part 2!

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Happy Monday!

Here is the next installment of grad bios, enjoy and be sure to congratulate these guys on their accomplishments!

Steven Ford

 Where are you graduating from? Northeastern University

What degree? Industrial Engineering, Minor in Business Administration

What made you decide on this major/career? I was attending engineering seminars hoping to decide which concentration to pursue, and the IE seminar involved making cupcakes on an assembly line; I was sold.

What are you hoping to do with your degree? I am pursuing the field of Healthcare Systems Engineering. I have been working at Beth Israel Deaconess Medical Center as a Management Engineer Co-op for almost a year and will continue working here after graduation. My team uses various Lean and Industrial Engineering techniques to improve the overall patient experience – i.e. reducing wait times, increasing throughput, and making everyone smile.

How long have you been at COTH? Two years come September. I’m an OG!

What is your best moment while with us? Stepping on the scale after my first 30 day Paleo challenge – I lost almost 15 pounds that first month! I had never realized how important it is to work hard both inside and outside of COTH. Eating clean is now just a part of how I live my life, and it makes an incredible difference.

Leave a message for your COTH community. Thank you everyone for keeping me motivated to work hard every day. I would not be the person I am today if I hadn’t discovered CrossFit and the amazing community that comes with it. I look forward to shaking the PR Maracas with you all as we continue to conquer our goals together!

Neil Vankawala

Where are you graduating from? Northeastern University

What degree? BSBA with Dual Concentration in Finance and Entrepreneurship and a Minor in Economics

What made you decide on this major/career? My family runs their own business and I always wanted to run my own business one day. I also like dealing with people and numbers.

What are you hoping to do with your degree?  I am hoping to go into a sales and/or trading career in the financial services industry and then eventually move to a start-up or start my own business.

How long have you been at COTH? 11 months

What is your best moment while with us? There have been too many. One of them was the feeling I got when I first PR’d my clean with Josh. I also always enjoy the times when I get to sit around and talk to the coaches and other members. Those moments are always great.

Leave a message for your COTH community. Eat Clean. Lift Heavy. Drink Beer.

Programming for 4/28/14—5/2/14

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Skill: 3 x 12 Arch Hollow Rolls
WOD: 3RFT (cap 22)
800m run
25 Burpees
Strength: 5RM Front Squat
WOD: Tabata (16)
Step Down Box Jumps
Single Arm KB Swings 1.5/1 *alternate arm by round
Fitness Test: 2 minute  sit-up test
WOD: “Danny” (Dan’s 1 year anniversary)
30 DU’s
20 Overhead plate Walking lunges (45#/35)
10 ring push-ups/ HR Push-ups
Skill: Squat Snatch (20mins)
WOD: EMOTM 10 Snatches 2
M: 155, 135, 95
W: 105, 75, 55
Competitor # is as close to BW as possible
WOD: “Masters Event 4” (cap 22)
100Pull-ups/ jumping pull-ups
100 Wall balls (20#/14)

WOD for Monday, 4/28/14

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Happy Monday COTH! Today we have a great endurance/conditioning WOD for you. For those of you who want some extra knowledge and skills to practice for running mechanics check out the video above with Brian MacKenzie from CrossFit Endurance.
3 x 12 Arch Hollow Rolls
WOD: 3RFT (cap 22)
800m run
25 Burpees

Congratulations to our Graduates!

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Hey Athletes!

I hope you’re having a great week and enjoying this beautiful spring weather. We just wanted to take some time to congratulate all our athletes who are graduating this spring; we are so proud of you all and excited to see what the future holds. Today I’m going to highlight just three of them but stay tuned for more grads featured next week!

We asked them a few questions to recognize their accomplishment:

Bill Kurtz

Where are you graduating from? Northeastern University
What degree? Major: Mechanical Engineering; Minor: Biomechanical Engineering
What made you decide on this major/career? This is always my least favorite interview question because I really don’t know. It seemed like a good idea at the time. I guess it had to do with the hands-on nature of the field and from doing a couple of Co-ops I was able to figure out what I liked. Plus the pay isn’t bad.
What are you hoping to do with your degree? I’m hoping to get a job doing engineering work for a medical device company back home in New Jersey.
How long have you been at COTH? I’ve been at COTH for about 10 months now, but I had been doing crossfit for about six months prior to COTH.
What is your best moment while with us? My favorite moment was competing in the COTH in-house competition. It was a competitive and very fun day that I am happy to have been a part of. Joining Steven and Oz on the podium was a great way to cap it off.
Leave a message for your COTH community. I’ve enjoyed working out/suffering with all of you. Thanks for welcoming me into the COTH community.

 Kevin Moccia

Where are you graduating from?  Northeastern University

What degree? Bachelor of Science in Mechanical Engineering with a minor in Biomechanics

What make you decide on this major/career? It was driven by my interest in how things work and how different things can help to better our everyday lives. Growing up I always played with Legos, took things apart, tried to fix things (key word being tried). The older I got the more and more interested I became in the math and science side of my educational experience and this lead me to mechanical engineering. 

What are you hoping to do with your degree?  I am hoping to enter the field of medical device design/research and development. My interest in the human body and the way it functions drives my interest in biomechanics and makes me want to apply my engineering background to the medical field.

How long have you been at COTH? About 4 months, 3 being over the summer last year and 1 being this month.

What is your best moment while with us? It would have to be the in house throwdown last October. It was a great time and an awesome experience competing against the COTH athletes and being cheered on. I even got a PR which makes it that much better!

Leave a message for your COTH community.  I would like to thank everyone at COTH. Everyone is so supportive and it has been great to be involved with such an awesome community. I hope to stay involved in crossfit due to my great experience at COTH and may even be back some day!

Nicole Peccorella

Where are you graduating from?  Simmons College.

What degree? Master’s degree in Gender and Cultural Studies

What made you decide on this major/career? I graduated from NYU with a degree in Gender and Sexuality Studies and Middle Eastern Studies. I knew I wanted to continue on in school and debated between a traditional PhD. program and law school. While At Simmons I made the decision to pursue law school.

What are you hoping to do with your degree?  I am hoping to eventually become a law professor but first I’d like to work as a litigator in the areas of employment discrimination and labor law.

How long have you been at COTH? I’ve been at COTH for a little over a year now. I am really going to miss it when I leave!

What is your best moment while with us? Completing my first WOD RX, FINALLY stringing together a couple of double unders in a row and the competitions. What stands out the most are all of the genuinely wonderful and supportive people I’ve met since I joined.

Leave a message for your COTH community. I am going to miss everyone when I leave! Even though I am kind of terrified at the idea of crossfitting in Miami I will try to come back and visit as often as I can. Thanks for being such a great group!


WOD for Friday, 4/25/14

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Ready for some quality endurance training? Keep your run nice and steady and plow through this WOD. Remember you have 1 minute breaks in between sets so run fast and get the work done under the set time caps.
5mins to complete
800m Run
ME Pull-ups
*1min Break
4mins to complete
600m Run
ME KB Swings (2/1.5)
*1 min Break
3 mins to complete
400m Run
ME Pull-ups