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17 Jul
by: Published in Apres Crossfit, WODs

Hey Athletes, Fighters, and Survivors…..







Please remember to show up to the gym, Saturday August 2nd, as we all throwdown as a gym and community and do a WOD called PR for Pat.


As for this Friday July 18th, it’s Jacky Goode’s Birthday (holla at your boy) and the WOD this Friday at 7pm at 209 Columbus Ave will be….

Rogers Nelson”

 20 min AMRAP:

2 power cleans (225/135)

4 bar facing burpees


8 box jumps (30/24)

-Bern K. Prince

“If I stop now it’s going to hurt forever, If I keep going it’s only going to hurt a minute.”  -Mat Fraser





Yony Bengtson liked this post
09 Jul
by: Published in Apres Crossfit, WODs

Hey Athletes, Visionaries, and Crossfitters…..


On August 2nd, 2014, we will be doing a special WOD for one my piers, a Crossfit Coach, a fellow athlete who I have competed against in competitions, and a friend.  His name is Pat Padgett and this is his story……


About 3 years ago, I started feeling a pain on my tongue. It seemed to be a canker sore, but it never went away. I eventually go it checked out by my doctor, but no one really knew what it was. It got biopsied under local anesthetic, which basically meant they gave my lidocaine and cut away a percentage of my tongue to run tests. The results came back as dysplasia cells, which is a medical term for “abnormal looking cells/growth”. 

Shortly after I received the results, I went and saw a surgeon to explore my options. The doctor wanted to treat it as a cancerous growth, so we went in a cut out about 25% of my tongue.

The recovery from this surgery was worse than any pain I could ever describe to anyone…Ever. I couldn’t talk. I couldn’t eat. I couldn’t even open my mouth for about 7 days. It hurt so much to swallow; I was scared to take my pain medication. In two and a half weeks, I lost about 30lbs due to the pain of swallowing and when I did eat, everything was liquefied in a blender. (Burrito milk shakes anyone?)

Throughout the entire surgery and recovery, I was trying to get ready for the 2012 Crossfit Games Northeast Regionals, as I had qualified as an individual competitor that year. I think that keeping my eyes set on my goals and training helped me through the recovery process. I was able to maintain most of my strength and 3 weeks after surgery I competed in the regionals, finishing somewhere in the middle of the pack. At this point in time, the outlook seemed positive.

I continued regular checkups with my doctor and had a clean bill of health with only minor complications……Up until about 7 months ago. 

One morning, I woke up feeling like I had pulled a muscle in my neck. I had an appointment with the doctor that week so I told him about it. He examined me and he told me that I had nothing to worry and it was most likely a pulled muscle. 

The pain never went away. The pain continued to progress, fluctuating day to day, sometimes minute to minute. On bad days the pain was as high as 8 out of 10, on a good day it was a 4 out of 10. Everything hurt. It hurt to talk. It hurt to yawn. It hurt to chew. It hurt to swallow – swallow anything food, water, saliva. Sneezing struck fear into my heart as it would hurt so bad I would take a knee or pull my car over so I didn’t crash.

The pain is in my neck, my mouth and tongue area, it radiates to the back of my head, in my ear like an ear infection, and behind my right eye. Even through all of the discomfort, I have tried to live my life as normally as possible. Still working full time and trying to maintain my fitness as I was on Crossfit Southie’s team for the 2014 Crossfit Games Northeast Regionals in May.

I had another surgery about 7 weeks ago in an attempt to fix this issues I have been having. The doctor removed my sublingual gland, some tissue and re-routed a salivary duct. It was a big time surgery, requiring general anesthetic, with about 3 weeks of recovery. Once again, it was hard to talk, eat and swallow. The doctors thought that something had happened during my surgery 2 years ago that was causing me all of this pain.

With all that surgery accomplished, it made the entire right side of my tongue numb to hot, cold, feeling, and taste. Nothing was fixed. Two weeks later my pain was worse than ever, so I went in and had a hematoma drained at the surgery site. That sucked. I felt relief for about two days then quickly realized all my pain from before the surgery had become worse than ever before.

Two weeks later, trying to give my best effort, I competed on Southie’s team and we placed 6th overall. It was a very welcomed distraction from everything that was going on with me at the time.

However nothing was solved. After going to the doctor and hospital twice a week for exams, second opinions, CT scans, PET scans, MRIs, and everything else under the sun, it was agreed that we had to go in and remove the mass below the floor of my mouth. The plan was to perform a level 1 neck dissection to remove pieces of the mass and run pathology tests while I was under the knife. If the tests came back clean, I would be patched up and be on my way…

Well they didn’t come back clean. It was found to be cancerous. This requires a much bigger procedure as well as a hundred days of chemotherapy and radiation treatment. 

The doctor brought me out of surgery to deliver the news and start the healing process to get ready for the future treatment. This was almost the worst case scenario. Throughout the last 7 months there hasn’t been one day when I haven’t been in pain. Not one morning that I wake up and it isn’t the first thing I think about or the last thing on my mind as I fall asleep. It has affected every aspect of my life. Occasionally, even waking me up from sleep, which I thought was my only relief.

I’m facing a long and tough road ahead. The next surgery will cause me to lose about 70% of my tongue along with lymph nodes and glands. I will recover in the ICU for 3 days unable to speak with a temporary tracheotomy. I’ll need therapy to learn how to talk again as well as swallow. I’ll be on a feeding tube for an unknown amount of time. When I am strong enough, I will begin chemotherapy and radiation treatment. 

So far I have not been broken by the situation and with each day I find something positive to focus on. I have a long fight ahead of me. I gather some strength from within and the rest from my friends and family. Your strength makes me strong. Please help me in this fight.


   We all know someone and love someone affected by cancer.  We all know how hard the fight against cancer is.  We as a staff, as fellow coaches, and as friends are asking you to help Pat in this fight.

Click on PR for Pat for more details on Pat’s story.   There will be more posts in the next couple of weeks on the WOD and the athletes that will be at the gym August 2nd.

-Bern K. Prince

“Even though you may not feel or look the part now, you must envision yourself in your ideal state.  There is no such thing as perfection, only perfect effort.  Through practicing a “perfect” version of ourselves mentally, we’ll slowly become that person in real life.”
-Mark Devine, “The Way of the Seal.”


27 Jun
by: Published in Apres Crossfit, WODs

Hey Athletes and Fighters,







Tonight at 8pm Office to Octagon is having there 2nd annual Charity MMa event.  Tickets are still available and many people from the gym will be in attendance.

-Bern K. Prince


“If you’re looking for someone to save, trying looking in the mirror.” DJ

Omer Korkmaz liked this post
26 Jun
by: Published in Uncategorized

Hey Everyone,

You are not your past.  You are better than that.  Don’t let yesterday’s events or today’s fears keep you from being the person you know you can be.  Your biography is not your destiny.

Most of society believes that we are our past.  They believe who we are, and who we will become, has already been decided by our past.  For example, if you had a troubled past you are destined for a troubled future; if you have been successful in your youth you are destined for greatness.  Or in terms of CrossFit, if you’ve struggled with running, Olympic lifting, or dialing in your nutrition in the past, these will be your shortcomings for years to come.

But in reality we know this isn’t true.  All of us know examples that counter this; the blessed kid with nothing but sunshine and rainbows in front of him that somehow ends up in rehab.  Or the girl with nothing going for her, against all odds, ends up the CEO of a Fortune 500 company.  Or in terms of CrossFit,  The fat guy that looses 80 lbs and goes on to win a 5k.  Or it’s the weak and un-athletic soccer mom that can now dead lift twice her bodyweight and do 30 pull ups.

The truth is your past does not dictate your future.  As humans beings we have been given the ultimate power…The power of decision and choice.  You control who you are and who you will become, by the DECISIONS and ACTIONS you take TODAY.

 Decide to be better at running, Olympic lifting or eating clean, and then ACT on those decisions.  You can be anything you chose to be, but you must believe in your decisions, and act upon those decisions with conviction.  Don’t fail into the trap of the many, that your past failures will predict future faults.  At CrossFit we know better.  We can be anything we decide, as long as we act.   Biography is not Destiny, your Destiny is up to YOU.

On Friday at 7pm at 209 Columbus Ave on of the WODs will be….

Gary Coleman

100 Burpees

EMOM 3 Toes to Bar

15 min time cap

- Bern K. Prince

This is a video on mental toughness but there is some adult language so if you have kids please use discretion… Here’s the link

For time:
100 Burpees
EMOM 3 toes to bar
15 minute cap
For time:
100 Burpees
EMOM 3 toes to bar
15 minute cap
For time:
100 Burpees
EMOM 3 toes to bar
15 minute cap
For time:
100 Burpees
EMOM 3 toes to bar
15 minute cap
W. Cecyl Hobbs liked this post
11 Jun
by: Published in Uncategorized

Hey Athletes, Bloggers, Fans of the NFPL, and Hip Hop Heads…. Jay Z on Success, “People look at you strange saying you changed
Like you worked that hard to stay the same
Like you doing all this for a reason
And what happens most of the time people change
People change around you because
They starting treating you different because of your success.” Hey Nate, even Rap Stars are doing Crossfit!  Rick Ross and Wyclef Jean have been the most recent Hip Hop moguls to chalk up and hit bumper plates.   Click here and here to watch their workout videos but in true Hip hop fashion there is a parental advisory warning with these videos so don’t say I didn’t warn you. Rap Music and Crossfit have a lot in common….Both started in the mid 70s and both had this loyal, underground following that was so loud that the mainstream public had to notice.  Rap Music has been linked to violent behavior and Crossfit has been linked to smallpox, Whooping Cough, Scarlet Fever, and any other things odd ailment that people from the fitness industry want to put on Crossfit. Hey, Jenna Sherman, we need some rappers to join the Reebok Crossfit Backbay.  Someone call Eminem, Young Jeezy, The Entire Wu-Tang Clan.  Can you hear The Chants at Regionals next year…”Back Bay. ALL DAY!” followed by “Wu! Tang! Wu! Tang!”  (Colin, print up the shirts, we’re going to make so much money in true Hip Hop fashion we’ll make it rain after every WOD)   One of the WODs for this Friday at 7pm, 209 Columbus Ave, will be…..


“Ham Sandwich”

50 Wall Balls, 20/14
25 Deads, 245/165
50 Wall Balls, 20/14
Every minute on the minute, starting at the 60 second mark, complete 5 Burpees.









-Bern K. Prince download

05 Jun
by: Published in Apres Crossfit, WODs

Hey Athletes, Visionaries, Story Tellers, and Fortune Tellers….

The regionals have sparked a lot of words that of words that start with the letter I  like Inspiring and Impressive so now its up to you know to take Initiative. The people that competed this weekend from the gym, the Team and Jessa did what they did this weekend over and over and over again and the only difference was they did it in front of 30,000 people.  even if your goal isn’t to be regional athlete but just to be a better athlete remember how inspired you were when your coach asks you to run and your 1st response is to say, “Do we have to??  I hate running.”

I am going to tell you a coaching secret, as coaches we want to spend as time with everyone  as possible but we are human so we tend to gravitate towards people that give 100 percent effort. When Mike Kaplan, walks from  St. James, after his 5pm class, to Columbus Ave where I’m coaching just to tell me he is down 20lbs in 4 months that inspires us as Coaches.   Usually I save the quote for the end but…..”Participate in your own self rescue.” Buddha

Btw as cheesy as this sounds (Chris Daly this will be all over facebook) Training for next years regionals starts now.   We are 349  days away from The NorthEast Region #Canton2015



One Of the WODs  on Friday at 7pm at 209 Columbus Ave will be


Thug Life

20 mins
Even min: 5 Clean & Jerks (115/75)
Odd min: 5 Power Snatches (115/75)


- Bern K. Prince

22 May
by: Published in Apres Crossfit, WODs

Hey Athletes, Dreamers, Lovers, Fighters, Lifters, Runners…..Champions,






On Friday May 23rd at 209 Columbus Ave at 7pm one of the WODs will be……

Pullin’ Power (14 min cap)
25 Pullups
400m Run
25 Power Snatches (115, 75#)
400m Run
25 Pullups


- Bern K. Prince

06 May
by: Published in Apres Crossfit, WODs

Hey Athletes, Visionaries, Socialites, Stylists, and Professionals…..

On Friday May 9th at 209 Columbus Ave at 7pm we encourage all athletes to come by and throwdown because the WOD will be a team WOD….


The Elegant Martini

In Teams of 4:

A. One Male, One Female

B. One Male, One Female

For time:

A. 100 Wall Balls (20/14)

B. 100 Power Snatches (95/65)

A. 100 Shoulder to Overhead (95/65)

B. 100 Burpees Over Bar

Cap: 18 Minutes


We will workout from 7pm to 8pm and then we will hang out for two of the classiest men I know.  AJ Machnes birthday is on Friday and Chip Russell’s last Friday in Boston for two years as he purses a Masters at Duke University.  So in honor of these 2 men get out your argyle socks, leave the jeans at home and get out you slacks and your pressed linens because we are going to celebrate with class, Urban Caviar style (Robinson, I just gave your site a shout out, stop doing pushups at home and come into the gym).  Bring friends and family, we will hang out from 8 to 8:57pm and then we will go to a new place called The Precinct around the corner of the gym at 154 Berkeley St.  ( Excuse me bartender may I have a Manhattan, straight up, extra Dry? I know its not Bud Light but we’re keeping it classy in honor of AJ and Chip).  We encourage all members new and old to come work out, hang out, or both.


- Bern K. Prince

“The Key is not the will to win.  Everybody has that.  It is the will to prepare to win that is important.”


02 May
by: Published in Coaches' Corner, WODs

Hey Athletes, Visionaries, Lovers, and Friends…..

I heard about the new concept….. 30 Days of No Complaints   It’s a novel concept and guess what…your boy is willing to try it starting tomorrow.  So I’ve got one last day to rant, here goes……. Burpees and Thrusters annoy me!    Any Establishment that charges more than $4 dollars for a Bud Light should be shut down by the FDA.   Hey people that eat Paleo, Tequila is not Paleo! Daigle you don’t breathe fire the only thing that comes from your mouth is hot garbage.  This goes out to my competitive Crossfit friends, stop telling me about the weights you almost hit. Crossfit HQ doesn’t post videos of Rich Froning missed lifts.  Cliven Bundy, Donald Sterling, V. Stiviano, and OJ Simpson should all hang out with Gilligan on some island far, far, far away from the rest of the human population.  (Sutterman I’m on a roll)…..Before I go to far off the deep end the point is let’s make a collective effort as a gym to not complain.

On May 2, 2014 at 209 Columbus Ave at 7pm one of the WODs will be……

Color Me Badd

5 Rounds

12 Power Cleans (165/105)

6 Shoulder To Overhead  (165/105)


-Bern K. Prince

“A belief is not merely an idea the mind possesses; it is an idea that possesses the mind.”tumblr_n20fpfJRTu1snbrkko1_500







25 Apr
by: Published in Apres Crossfit, WODs

Hey Athletes, Visionaries, Free Spirits, Hustlers, Workaholics, Rappers, Singers, Actors, Runners, and Bostonians…..

On Friday April 25th, 7pm, at 209 Columbus Ave one of the WODs will be….


Cagney And Lacey

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP
7 Squat Snatch (135/95)
21 Double Unders

rest 2 mins

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP
7 Clean & Jerks (135/95)
21 Double Unders



Bern K. Prince

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