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23 Nov 2013

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PARTNER WOD –  For time & AMRAP

While Partner 1 completes a 400m run, Partner 2 will perform max reps of a Dumbbell Clean into a thruster and then switch.  The workout is complete when each person has completed 4 x 400m run + max reps DB clean/thruster.

M-40# DB
F-20# DB

There are two scores: Time to complete and max reps.  There will be a 25 minute cap.

22 Nov 2013

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Complete for reps

Row 5k – every 1k stop and perform

AMRAP 2
10 Overhead swings, 32kg/24kg
10 Push ups

Being Thankful

The time is drawing near in which everyone is supposed to say what we are thankful for.  I am going to kick it off by first saying that I am thankful for my wife, daughter and soon to be born daughter.  I am thankful that I get to wake up every day next to my best friend.  I am thankful that I get to work with a group of individuals that comprise a team that truly cares about those they serve.  I am thankful that the community here at CrossFit Boston is as welcoming and inclusive as you are and that you all come in day in and day out looking to improve yourselves.  It really is a dream to be able to wake up to do what I enjoy doing.  Thank you all!

Week in Review

Ok…Monday!  Easily one of the hardest training days programmed here at CFB.  Why?  Thrusters and burpees are the two most taxing, metabolically challenging movements we do in CrossFit due to the range of motion that your body travels.  Wednesday was TEST day with “Diane”.  I know that the ladies leader board is completely changed!  Great job!  Captain America has cracked the Top 5 for the men.  Awesome!

Today is “Lynne”.  It is a benchmark that we have not completed in the classes in more than 4 years.  The Leader Board is EMPTY!  Get in today and fill up the class and that leader board.  Due to a scheduling conflict, I will not be able to be in tonight but Coach Adam “Captain America” Voci will be working with Coach Tito to get the PM classes covered.  Coach Adam is a CF L1 Coach and trained many special forces in Afghanistan while he was serving in the military.  He is also one of CFB’s top athletes.

This Week’s Schedule

Thanksgiving is this Thursday.  The gym will officially be closed both Thursday AND Friday so that staff and members may spend some time with their families.  Unofficially, Coach Tito is planning to come in on Thursday AM for a WOD.  He will be posting details for those that interested and are staying in the area to join him.  Check back here at the blog.

What’s On Tap

Saturday – 11/23
Complete for max reps

Row 5k, stop every 1k and perform

AMRAP 2
10 OH swings, 32kg/24kg
10 Push ups

Score is total reps completed

Sunday – 11/24
PARTNER WOD –  For time & AMRAP

While Partner 1 completes a 400m run, Partner 2 will perform max reps of a Dumbbell Clean into a thruster and then switch.  The workout is complete when each person has completed 4 x 400m run + max reps DB clean/thruster.

There are two scores: Time to complete and max reps.  There will be a 25 minute cap.

Monday – 11/25
1. Back Squat – 3×6

2. Row 5:00 (distance)
Tabata squats (reps)
Row 5:00 (distance)

Tuesday – 11/26
1. 3 position snatch – (high hang/mid hang/floor)
7 x 1

2. 3 Rounds for time
20 DB snatch, 65#/40#
40 Double Unders

A-Unbroken Double Unders

Wednesday – 11/27
1. “Mary”
AMRAP 20
5 Handstand push ups
10 Pistols
15 Pull ups

2. Deadlift – 3×6

Thursday – 11/28
CLOSED FOR THANKSGIVING

Friday – 11/28
CLOSED FOR THANKSGIVING

21 Nov 2013

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1. “Lynne”
5 rounds
Bodyweight bench press, max reps
Pull ups, max reps

2. EMOM 10
3 Power snatch (AHAP)

21 Nov 2013

At The Heart Of Community~Family

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IMG_8801At the heart of any community I believe is family. Here at CrossFit Boston family’s are celebrated and welcomed with open arms. I love when new babies are born and parents bring the bundle of joy into the gym for all to see and admire. In the past year I’ve been able to hold Sawyer while mom and dad hit the platforms for a quick squatting round. When we have our hero WODs parents such as Michelle and Ziyad bring their daughters and they recently met Jason Sagers daughters! Jay and his wife Germaine always bring Jackson Paul. They brought the little guy for a fundraiser we had for the 3Point Foundation, an awesome program for low income kids. 

These are our future CrossFitters but also equally important to our community is that parents feel welcomed with their children.

I recently came across some good business advice from Ben Bergeron owner of CrossFit New England. It is no doubt that CFNE runs one of the most successful boxes in the world. I think what he has to say about building an Emotional Bank Account is extremely important in fostering community. This Video ~ Emotional Bank ~ explains in no fancy way why each member is important to the community.  For me it resonates because the community aspect of CrossFit is what drew me to be a coach.  If you go to any CFNE events Ben and his wife Heather always have their children with them. At the regionals this year between events I saw Heather chasing after her 1 year old son. It made me smile. She was in the top 10 competing for a spot to the Games but took time to play with her son. Her daughter Maya is always at the competitions and now competing in them as well.

IMG_5339When our members bring in their children I want them to know we welcome them! Our most recent additions to the community are Keith Craig’s son Dillon Cameron and Finn Harrigan’s daughter June Mary! 

Neal and his wife Jess are due in about 6 weeks. And soon after Adam and Kelly Voci’s baby–can’t wait to hold that bundle of joy. Our community is growing with lots of new members but also with little people who in two shakes of a lambs tail will be scampering about at Paleo brunches! 

Pictures:
*Top Right Corner–Neal and Abigail at an Olympic lifting seminar at CrossFit Great Barrington

**Left–Ziyad and Michelle’s daughters, Nadia and Zayna

***Featured Top Image–Finn’s daughter June Mary

Checkout the post below from Alex Black of Wicked Good Nutrition for some good info and ideas on what to eat before a workout.

 

Get some ratio at the Renegade Rowing Club starting December 2nd!If you’re interested in joining the Renegade Rowing Club to train for the Renegade Rowing League and CRASH-B’s please register here.  The club starts training Monday, December 2nd at 6:30pm at CrossFit Boston.

What Should I Eat Before a Workout??

 

Deciding what to eat day-to-day can be challenging. Choosing the best thing to eat – a meal that will give you energy to perform without making you feel too full, sick, or hungry – can be even more challenging. Every workout is different, so how you fuel for each one will be different too. You probably wouldn’t eat the same breakfast before a 2K test as you would before a 10 mile run. Read on for some basic pre-workout meal guidelines and some ideas for before a workout.

 

..Read The Rest Here…

 

Then share your favorite pre-workout meal in the comments!

20 Nov 2013

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1. Push Press – 5 x 3

2. For time
10 Overhead squat, 135/95
10 Burpees
10 Thruster, 135/95
10 Pull-ups
10 Power Clean, 135/95
10 Pull-ups
10 Thruster, 135/95
10 Burpees
10 Overhead squat, 135/95

20 Nov 2013

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1. “Diane”
21-15-9 for time
Deadlift, 225/155
Handstand push ups

2. Practice Pistols for 20 minutes

19 Nov 2013

Should You Eat Dairy?

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118970265_b42657315c_mDairy isn’t paleo. Most people who have read about/heard of the paleo diet know that. But WHY isn’t dairy allowed? Is it really that bad for you? I like looking at pros and cons so I’m going to break it down that way.

 

 

Dairy Pros

 

1. If you buy the right stuff, it’s pretty natural. I’m not talking about cheesecake flavored yogurt, ice cream, or strawberry milk. I’m talking about grass-fed milk and butter, plain Greek yogurt, etc. Whole milk is removed from a cow, heated to 145 degrees F for 30 minutes or 162 degrees F for 15 seconds (that is the Pasteurization process) and then bottled. Of course, this can be different at a big factory farm type dairy. But if you are buying organic, grass-fed milk, you’re getting a pretty unprocessed product.

As a side note, milk that has not been pasteurized is called “raw milk”, and its legality is under debate. I’ll tackle raw milk vs. regular milk in another blog post.

 

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2. It’s a staple food in many (rather healthy) countries. Milk and dairy are staples incountries like Germany and Switzerland. These countries also have low obesity rates. Yes, other factors like physical activity (they bike everywhere over there) and agriculture can play a role. The point is, some people drink milk and are perfectly healthy.

 

 

3. Milk and yogurt can be good for recovery (and a good protein source for vegetarians). Milk has 12 grams of carbohydrates and 8 grams of protein per 8 ounce glass. This means 16 ounces of milk provides the right mix of protein and carbs for post workout recovery, in a natural and convenient form.

 

4. Nutrition. Milk and yogurt are good sources of calcium and vitamin D, which help maintain bone density. Milk also contains vitamin A, vitamin C, and B vitamins.

 

Cons 

 

1. Many people are lactose intolerant. According to the NIH, about 65% of adults have a reduce ability to digest lactose (the sugar in milk), but this varies by ethnicity. Among some East Asian populations ,the prevalence of lactose intolerance is 90%, but among Eastern Europeans it’s more like 5%. You can diagnose lactose intolerance with a breath test, but more likely than not if lactose doesn’t agree with you, you’ll know from the bloating and cramping. Because the issue in lactose intolerance is the inability to digest the SUGAR in dairy, lower sugar dairy like cheese tends to be easier to digest.

 

2. Some dairy is highly processed and/or unsustainably and unethically

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 produced. Like I mentioned before, Boston Cream Pie and Cheesecake flavored yoplait and Strawberry milk are still processed foods, even if they decided to stop using High Fructose Corn Syrup (HFCS).

 

In addition, a lot of dairy in the US is produced by cows in factory farm/ dairy type situations. Cows who don’t have room to graze and exercise. These are sad cows. You shouldn’t get your dairy from sad cows. Look for dairy from happy cows – i.e. organic and/or grass fed milk and butter.

 

3. Milk could, in some context, be considered a high calorie drink. 8 oz of whole milk has 150 calories and 8 grams of fat. While this is better than soda, when you’re trying to lose weight, it’s best to avoid drinking your calories and get them from more filling foods instead. Then again, if you’re trying to put on weight (or maintain it if you have difficulty doing so), the extra calories in milk are a bonus.

 

 

My Advice

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I have nothing against unprocessed dairy – which to me means milk, plain yogurt, butter, and some cheeses. It is not paleo because it only came about around 9,000 years ago. But,as I’ve said before, just because it’s not paleo doesn’t mean it’s not healthy. Obviously, if you have an allergy or intolerance to dairy, you should avoid it. But for most people, it can be part of a quality diet.

 

 

I personally don’t drink a lot of milk (even as a kid I never liked it unless it was in cereal) and eat yogurt, butter, and cheese only occasionally. But if you have no issue digesting lactose and want to incorporate it, 1-2 servings per day is a good amount (1 serving is 6 ounces of yogurt, 8 ounces of milk, 1 ounce of cheese). Choose dairy from happy cows (grassfed and/or organic) and avoid skim, as the fat in milk helps absorb some of the fat soluble vitamins it provides.

 

Photo, Photo, Photo, Photo

18 Nov 2013

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1. 2 Pos. 1 Clean + 1 Jerk x 5 sets

2. Reps of 30-20-10 for time
Knee to elbows
Box jump overs, 24″/20″


Athlete of the Month

  • “Warrior” Linh Nguyen

    Warrior Linh

    Tell us about yourself. What was your background growing up? Sports? Activities? I’m passionate about higher education, fitness, and craft beer (even though I’ve pledge not to drink until after I conquer the Spartan Beast in September). I was born and raised in Massachusetts and took a job opportunity in which allowed me to relocate […]

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