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16 Sep 2013

091713

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1. AMRAP 12
10 Thruster, 115#/75#
40 Double Unders

2. Front Squat – work up to a max single for the day

3. 10 minutes of walking on your hands

Horizontal Pulling. Hearing this, many of us think of ring rows and correlate this movement as a “bad” thing or a scale for pull-ups. First of all, it is DEFINITELY not a “bad” thing. It is a “tough” thing. It’s an appropriate scale for those of us who cannot hang from a bar for very long or get pull-ups with a band (which many of you know I can’t stand). But even if you are more than capable of hangin’ from a pull-up bar and bangin’ out 20 reps, you should still add in some horizontal pulling to your routine. If ring rows are easy for you to get, try doing strict ring rows with your feet elevated. Show me 20 good reps of that, and I would say you don’t need to add this into your training routine. My favorite way to add in horizontal pulling is by adding in barbell rows or Pendlay rows (both very similar, but still… a little different). If you don’t have pull-ups yet, this movement will definitely get you a more stable shoulder girdle and on your way to getting those elusive pull-ups in no time. 

 

The following is a link to a video explaining some technique for some horizontal pulling movements. Check it out. Add some in to your week. Get stronger! That’s why you came to us!

 ~ G2

http://fitr.tv/pages/day-132-ring-rows-will-keep-your-shoulders-strong-and-healthy

15 Sep 2013

091613

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1. 15-12-9
Box Jumps, 24″/20″
Power Snatch, 155#/115#
Overhead Squat, 155#/115#

2. Clean – 5×4 ascending weight

14 Sep 2013

091513

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Teams of 3 - For time

Run 1 mile
60 Pull-ups
75 Burpees
90 Deadlift, 225#/155#
120 Push-ups
Row 3000m

The work can be split up any way the team desires.  Only one athlete can be working at a time and the entire volume must be complete before moving on to the next movement.

14 Sep 2013

091413

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1. “Karen”
Complete for time
150 Wallball shots 10′ target, 20#/14#

2a. Strict Pull-ups 4 x 5 AHAP
2b. Strict Handstand push-ups 4×5

Fire It Up! Fire It Up!

This has been an awesome week.  I can’t tell you how much fun it is to work with motivated people.  You all have been putting in great effort on the workouts and really improving on the skills we are prescribing for practice.  You will have an opportunity to put the practice to use tomorrow with “Karen”.  I can’t wait to see the results!

Programming

We are about to begin the volume training for our strength cycle that I had been written about previously.  Not all of the movements will be programmed into classes and it will fall onto you to put in some extra work before or after class to keep pushing forward.  The entire month of strength will be posted up by mid week in the gym.

Fire It Up Fridays will be getting juiced up as they will know include a benchmark WOD for testing going forward.  Sunday will also be refreshed and will consist of either HERO WODs or TEAM WODS.  Be sure to join in on the fun!

What’s On Tap

Saturday – September 14

1. “Karen”
Complete for time
150 Wallball shots 10′ target, 20#/14#

2a. Strict Pull-ups 4 x 5 AHAP
2b. Strict Handstand push-ups 4×5

Sunday – September 15

Teams of 3 - For time

Run 1 mile
60 Pull-ups
75 Burpees
90 Deadlift, 225#/155#
120 Push-ups
Row 3000m

The work can be split up any way the team desires.  Only one athlete can be working at a time and the entire volume must be complete before moving on to the next movement.

Monday – September 16

1. 15-12-9
Box Jumps, 24″/20″
Power Snatch, 155#/115#
Overhead Squat, 155#/115#

2. Clean – 5×4 ascending weight

Tuesday – September 17

1. AMRAP 12
10 Thruster, 115#/75#
40 Double Unders

2. Front Squat – work up to a max single for the day

3. 10 minutes of walking on your hands

Wednesday – September 18

1. “Kelly
5 RFT
Run 400m
30 Box Jumps, 20″
30 Wallball Shots, 20#/14#

2. Accumulate 100 reps of midline assistance & walk on your hands in between sets

Thursday – September 19

1. EMOM 20
5 Burpees
2 Clean and Jerk, 185#/125#

2. Push Press – work up to a max single for the day

Friday – September 20

1. CF Open 11.2 – AMRAP 15
9 Deadlifts, 155#/100#
12 Push-ups
15 Box jumps 24″

2. Accumulate 50′ of handwalking

 

12 Sep 2013

091313

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1. Complete reps of 30-20-10 for time
Push Press, 115#/75#
Toe 2 Bar

 

2. Bench Press – 5×10 with ascending weight

11 Sep 2013

091213

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1. Complete reps of 9-15-21 for time
CTB Pull-ups
Front Squat, 135#/95#

 

2. Position 1 Snatch – 5×4 (light to moderate load)

 

3. Wallball practice

CrossFit Boston’s very own Renegade Rowing Team has been working hard for eight week now to learn to row together in an eight person crew shell in hopes of crushing the competition at this years Rumble on the River.  Come cheer them on and check out the river!

Get outside, enjoy a walk, and even get some beer!  Check out what’s in store for the Renegade Rowing Team this weekend!

Rumble on the River 2013

Community Rowing Inc. (CRI) is set to host the fourth annual Rumble on the River, a free outdoor music and rowing festival scheduled for Sunday, September 15 from noon to 6:30 p.m. at the Harry Parker Boathouse, 20 Nonantum Rd. in Brighton.

The Renegade Rowing Team will be racing and there are many other activities to check out including live music and a VIP Beer Garden.  Register for access to the Beer Garden here … Rumble on the River VIP Beer Garden Experience!

Hope to see you there!

-Coach Pat

I know, it’s confusing. There are a bazillion different iterations of the paleo diet – some include dairy, some allow dark chocolate and added sugars in dried fruit, some are OK with paleo baked goods and some aren’t, etc. One thing most paleos do, though, is eat plenty of sweet potato, pumpkin, and winter squash but avoid the white potato. Why no love for the white potato in the paleo diet? Two words: glycemic index.

What Is the Glycemic Index?

The glycemic index is a number based on an equation developed by scientists a few decades ago to quantify the effect of various foods on blood sugar. The glycemic index of a food is essentially the effect of 50 grams of that food on blood sugar compared to 50 grams of white bread. High glycemic foods (like a bagel) cause the blood sugar to spike quickly and then drop off after a short time. Low glycemic foods result in a small increase in blood sugar that falls back to normal gradually. Below is one of my favorite visuals, a good graph explaining the effect of high and low glycemic foods

glycemic_index

Low Glycemic Foods 

•Milk and yogurt5905454471_7e0ce0ef97_n
•Green vegetables
•Tomatoes
•Apples and peaches
•Bran
•Carrot juice
•Lentils and beans
•Bananas
•Grapes
•Barley
•Whole grains

High Glycemic Foods

•White breadBakedGoods
•Bagels
•Doughnuts and baked goods
•Chips
•Pretzels
•Jelly beans
•Dates
•Processed cereals
•White potato
•Sugary beverages

Potato Nutrition

White potatoes get a bad rap for being a “fattening”,  nutrient deficient, processed food. Obviously, not all iterations of potatoes are healthy (here’s lookin’ at you, French fries). But potatoes are a good source of  complex carbohydrate and are a good source of several important vitamins. 1 baked potato contains more than 25% of your daily needs for potassium, vitamin B6, and vitamin C and are also a good source of magnesium. In addition, a new analysis by the Agricultural Research Service found that potatoes have compounds called phytochemicals that may help reduce the risk of cardiovascular disease and high blood pressure.

My Advice

Potatoes are an unprocessed source of complex carbohydrates that can be good for post workout recovery and provide some essential nutrients. Obviously, you can get those same nutrients from fruits and green vegetables in much higher amounts. The point is that potatoes are not the nutrient deficient bad guy they are often made out to be, and can be included in a healthy diet every now and then for variety. This, however, does not mean potatoes (or any chip made from a potato) “count as a vegetable” or that French fries are a good side dish for your bun-less burger. It’s also a good idea to keep an eye on how you prepare the potato. A baked potato with a little grass-fed butter or chopped up piece of bacon is much better for you than chili cheese fries.

The take away: enjoy your mashed or baked potato every now and again. Just don’t eat it in place of your green vegetables or fruits.