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23 Nov 2014

112414

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1a. Fish Game x2
1b. 20 Reverse Lunges x2
1c. 10 Push Ups x2

2. 4RFT
250m Row
10 Bench Press @65%
5 Pistols Each Leg

3. Gymnastic Skills:
10min Handstand Practice Balancing Without Wall/Assistance

22 Nov 2014

112314

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Teams of 2
One person working at a time.
Complete For Time …
30 Clean and Jerks (135/95)
60 KB Swings (1.5/1)
90 Wall Balls (20/15)
120 Double Unders
1mile Run

21 Nov 2014

112214

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Complete For Time …
250m Row
25 KB Goblet Squats (1.5/1 Pood)
500m Row
50 KB Swings
750m Row
75 Double Unders
500m Row
50 KB Swings
250m Row
25 KB Goblet Squats

20 Nov 2014

112114

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1. Push Press
5 reps @ 75%
1.1.1 strict muscle-ups, rest 1:00
3 reps @ 85%
1.1.1 strict muscle-ups, rest 1:00
1+ reps @ 95%
1.1.1 strict muscle-ups

2. 6RFT
6 Push Press @75%
200m Run

John Patrick Bryson liked this post

Hey CFB!  Who’s ready for Turkey?

Epic Wednesday Night at CFB!

Epic Wednesday Night at CFB!

Thanksgiving is my favorite time of year and I can’t wait for next week.  Be sure to check below for the holiday schedule!  Congrats to all of those athletes who PR’ed this week.  I hope you all enjoyed attacking your 1RM Power Clean, 1RM Shoulder Press, “Cindy” and “Mary”.  We’ve had some epic days in the gym with classes packed and everyone throwing down.  The Olympic Lifting, Strength, and Rowing Programs have been blowing up and it’s awesome to see everyone working so hard to reach their goals.  Bring your “A” game for this weekend and next week leading up to Thanksgiving.  I’ve got some fun in store!

Mobility Awesomeness w/ Coach Jen!

Don’t forget to drop in and get your stretch on with Coach Jen every Wednesday evening at 7:30pm and Saturday morning at 8:00am!  If you are tight, run down from a solid week of training, or in need of some good breathing, get there!  Do it. Do it.

Renegade Rowing League 1 – Saturday at 8am!

If you’d like to retest your 2k and race head to head with members of the Renegade Rowing Club and other gyms in the area, sign up on the whiteboard and come ready to race!  Here is some more info on the event.

Holiday Party – December 6th from 6pm to 9pm at Daedalus in Harvard Square

Bring a friend and have some fun!  We’ll all be there!  Get pumped!

CFB T-Shirt Contest! Help us Vote for our next T-Shirt!

Click Here to checkout the designs and submit your vote!

CFB Thanksgiving Schedule:

Thanksgiving is next week and it’s a wonderful opportunity to spend with your friends and families. The staff here at CFB is going to take a couple of days off as well.
 
The schedule changes are as follows:
  1. No 8AM Master’s Classes next week
  2. Wednesday 11/26 
    1. 6am7am12pm classes (NO OPEN GYM BETWEEN MORNING AND NOON CLASS)
    2. No evening classes
  3. Thursday 11/27 – CLOSED
  4. Friday 11/28 – TurkeyWOD 10am – 12pm
  5. Saturday – 10am ONLY
  6. Sunday – 9:30am

Here is the programming for the week!  Have fun and go hard!

11/22

Complete For Time …

250m Row

25 KB Goblet Squats (1.5/1)

500m Row

50 KB Swings

750m Row

75 Double Unders

500m Row

50 KB Swings

250m Row

25 KB Goblet Squats

 

11/23

Teams of 2

One person working at a time.

Complete For Time …

30 Clean and Jerks (135/95)

60 KB Swings (1.5/1)

90 Wall Balls (20/15)

120 Double Unders

1mile Run

 

11/24

1a. Fish Game x2

1b. 20 Reverse Lunges x2

1c. 10 Push Ups x2

 2. 4RFT

250m Row

10 Bench Press @65%

5 Pistols Each Leg

 3. Gymnastic Skills:

10min Handstand Practice Balancing Without Wall/Assistance

 

11/25

1. Back Squat

5 reps @ 75%

Kipping pull-ups 10.10.10, rest 3 minutes

3 reps @ 85%

Kipping pull-ups, 10.10.10, rest 3 minutes

1+ reps @ 95%

Kipping pull-ups 10.10.10

 2. AMRAP6 (For Reps)

9 Air Squats

6 Push Press (85/55)

Max Free Handstand Hold*

*Every second spent in a free handstand or handstand off the wall counts as one rep

 

11/26

PR Wednesday

1. Deadlift

3×10 @50%

Touch and Go

Bar Speed on Drive

2. “Helen”

For time:


3 Rounds

400m Run

21 KB Swings

12 Pull Ups

 

11/27

Home WOD

Compete For Time w/ Family and Friends…

“The Gobble Gauntlet”

800m Run

50 Sit Ups

800m Run

40 Air Squats

800m Run

30 Burpees

800m Run

20 Push Ups

800m Run

10 Split Squat Jumps

 

11/28

Home WOD

1. Run 1 Mile

 2. EMOM10

5 Push Ups

5 Jump Squats

5 V-Ups

Hopefully you have been practicing the breathing technique I outlined a few weeks ago. In the beginning it may seem odd or ineffective but if you stick with it daily, you will begin to notice some differences. One of the differences is the ability to tap into your Alpha Mind.

What is the Alpha Mind?

Alpha brain waves occur between 7 and 14 cycles per second – which is between sleeping and wakefulness. While functioning at this level, apart from the usual left brain activity, our right brain also gets activated. This makes a person’s thinking very powerful, very intuitive and very creative . This level connects us with our subconscious and helps us to access the amazing powers lying dormant there.

right-brain-left-brain

Imagine the kind of creativity you can tap into when your entire brain is available. This allows you to achieve things that you never dreamed possible, tapping into dormant brain powers that lie within each of us but few ever recognize. Practice of breathing and meditation for 15 minutes everyday improves memory and sharpens the mind.

How To Reach Your Alpha Mind

To tap into the hidden powers of your mind, you must learn the basics of meditation. To reach a state of alpha consciousness, you must first achieve a level of deep relaxation, completely removed from your worries and stressors. Your mind will wander to this and that. Training your mind to release these things requires tremendous willpower and regular practice. 

Sit with your eyes closed and make sure you have at least 15 uninterrupted minutes to practice your breathing. First exhale your breath through your nose so that your lungs are completely deflated to a count of 5. Then hold that for a count of 5. Next inhale through your nose for a count of 5 and then hold for another count of 5. Repeat this cycle until the 15 minutes is up.

If you notice your mind becoming distracted just refocus on your breathing. This act alone will bring you back to the task.

This doesn’t happen overnight. That’s why it’s so important to set aside a solid 15 minutes each day to focus on your breathing and meditations. This time will be used to focus your energies, clear your mind of the day’s thoughts and inch closer to a state of alpha consciousness.

Why Should YOU Try This?

Here is what I have noticed while I have been practicing my breathing and meditation daily for the last 4 weeks. I have noticed considerable improvement in my daily focus and productivity. I have been studying a lot for the business and I am beginning to formulate plans for its future to make it even better for you as our community and for the staff.

I have been sleeping more soundly and feeling more rested each day. On most days I am getting between 7.5-9 hours of high quality of sleep where previously I was only sleeping 5-6 hours per night. Dan G remarked the other morning that I appear to be the least stressed of any time that the gym was in the process of relocating. My training has improved and I have achieved positive changes in body composition. 

My relationships have improved because I am more patient with them. This makes me a better husband, father, boss, son, brother, and Coach. Generally, I am more fun to be around! HA!

So, what are you waiting for? Don’t allow your preconceived notions to allow you to miss out on something very powerful.

3, 2, 1…GO!

 

 

19 Nov 2014

112014

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1. 5 Sets to work up to something heavy of …
1a. 3 Power Snatch, 1:30 Rest
1b. 3 Thrusters @same weight, 1:30 Rest

2. AMRAP3
3 Power Snatch @80% of above weight
3 Push Ups

2min Rest

AMRAP3
3 Thrusters
3 Pull Ups

2min Rest

AMRAP3
3 Power Snatch
3 Burpees Over The Bar

2min Rest

AMRAP3
3 Thrusters
3 Pull Ups

Last week, clinical psychologist and UMass medical school professor Sherry Pagoto wrote a great thought piece in Psychology Today on the idea that we avoid exercise because we don’t like to be uncomfortable. I thought it made a lot of sense, and then I started thinking about how it could apply to nutrition: do we struggle with sticking to a plan because we’ve gotten so used to being “comfortable”? Think about it. We’re used to grabbing a piece of dark chocolate when we crave it, used to having a snack ready the moment we’re hungry, used to having too much food rather than to little. It occurred to me how bad I am at being hungry, which made me think of the Hunger Games, and how the people form District 12 could survive hardship because they “knew how to be hungry” (because sometimes I think about how I would do if the Hunger Games happened to me). And I thought about the concept of being “hangry” – the idea that it’s socially acceptable to be mean and angry just because you are hungry, reinforced by the hilarious Snickers commercials (linking you to the one with Manziel, you’re welcome). I think some people go the whole day without being hungry, and we’re taught this is a good strategy for losing or maintaining weight.

But what if it’s not? What if it’s good for us to notice our hunger. To get comfortable being uncomfortable for a little while.  And since I think some forms of intermittent fasting can be very helpful in rediscovering your hunger cues, I am re-sharing this post from last year. 

Fasting Plans 

IF comes in a variety of plans and structures. The most popular of these are:

Periodic Fasting – eat normally for 5 days of the week. For 2 non-consecutive days, reduce calorie intake, usually to 500-600 calories. You can spread out the calories into smaller snacks or eat one meal after 24 hours of fasting (so, say you started at 7 pm the night before, you could eat 500-600 calories at 7 pm the next day).

Restricted Eating Period – eat normally, but only for a set window during the day. Most people using this plan eat during an 8 hour window starting around 10 am – 12 pm and lasting until 6 – 8 pm. This essentially equates to skipping breakfast and making lunch your first meal.

Benefits of Fasting

Supporters of intermittent fasting have claimed a wide range of benefits from the practice, including

  • Reduced inflammation
  • Weight loss
  • Faster metabolism
  • Lower LDL and total cholesterol levels
  • Improved blood glucose and insulin levels
  • Protection against cardiovascular disease

Drawbacks

  • Sugar cravings. When you first start out fasting, the body will need to adjust between using carbs for fuel and using fat for fuel, during which time you may experience some cravings. However, this is common when starting any lower carbohydrate or reduced sugar diet.
  • Blanket Prescriptions. Most alternate day fasts prescribe 500 calories for women and 600 for men on fasting day. But what about differences in energy needs among different people? If I’m a small woman doing little exercise, 500 calories might be about 1/3 of my usual daily needs. But if I’m a larger man doing high intensity interval training (like CrossFit) 5 times a week, 600 calories might be less than ¼ of my usual daily needs.
  • Does It Make Sense? IF first reached the mainstream around 2003, when The Warrior Diet was published. The Warrior Diet basically prescribed fasting all day and eating one large meal at night because this is what Paleolithic man and Roman soldiers did. But just because Caesar’s army or Paleolithic man did something doesn’t mean we should be doing it. They ate the way they ate because it was all they had. Now we have the knowledge and ability to really optimize our diet. Let’s not waste it blindly copying our ancestors.
  • Is There a Ramadan Bias?  Many studies I found citing the benefits of fasting on health markers were based on studies conducted among observers of Ramadan, a religious fast during the ninth month of the Muslim calendar. During Ramadan, observers do not eat or drink anything after sunrise and may eat again when the sun sets. However, many IF protocols look nothing like Ramadan. So, are the benefits the same?

The Research

 

After a brief review of PubMed (an extensive online research database), I came to the following conclusions:

A lot of the studies with drastic positive findings were conducted in animals – mostly mice, rats, and fur seals. While the physiological changes observed in these studies support the benefit claims, the findings have not been replicated on a large scale in humans.

A good portion of the human studies on intermittent fasting – especially in athletes – were conducted among people observing Ramadan. Research conducted as of 2012 indicates that the effects of Ramadan fasting are small if the athlete maintains energy and fluid intake during eating times, maintains a normal training schedule, and gets 8 hours of sleep. Studies have also shown that Ramadan fasting lead to decreased power and increased muscle fatigue in football players, decreased performance among middle distance runners, loss of sleep, and increase in subjective fatigue. In addition, most studies on Ramadan have been conducted when it took place during winter months – with shorter days and milder weather – and more research is needed for times when Ramadan falls in the summer.

As for the research on humans not observing Ramadan, the pickings were slim. One study found that both IF and continuous diet with energy restriction resulted in weight loss and improvements in insulin sensitivity, leptin, cholesterol and other health markers among obese women (Arqin et al 2012). Similar results were seen in obese, young women and men. (Harvie et al 2011). Another study found that calorie restricted IF, both with food and with liquid meals may help reduce CHD risk factors, although the IF with liquid meals resulted in greater results. It’s important to note, though, that the IF diet in this study was not compared to a similar continuous diet.

My Takeaway? Cutting out extra calories is a well-recognized strategy for losing weight and improving health overall. IF is just as good a strategy as a “normal” lower calorie diet for cutting back on calories.

So, Should You Try Fasting?

Cherry Tomatoes

I don’t think you SHOULD fast, but I think you COULD fast. I always tend to recommend a stable diet consisting of quality foods, with intake based on hunger cues. However, the what, why, when, and how of eating is different for everyone. So if you wanted to try fasting as a way to lower calorie intake, then I think it is a good strategy worth trying.

There is one situation in which I would recommend IF – if you have lost your hunger. It’s easy in our American culture of food availability and glorification of “busy” to stop eating for hunger and start eating for a bunch of other reasons. You eat breakfast because it’s 8 am and you need to leave for work. You eat lunch because your coworkers are all going to that new Mexican place at noon. You eat a snack at 4 because you’re bored. And so on. In a case like that, a week or two of intermittent fasting can help reset your awareness of hunger and recognize the difference between actual hunger and other types of hunger. A great read on this is a recent blog post by Robb Wolf’s RD Amy Kubal, “What Kind of Hungry Are You?

A few tips if you choose to fast:

  1. Make sure your “normal” diet is on track. Limited eating periods and non-fast days are NOT an excuse to eat whatever whenever. IF only works as a method for calorie restriction if you maintain healthy, moderate eating habits during non-fasting periods.
  2. Plan ahead. If you decide to do your long run or 2½ hour Olympic lifting class on a fast day, you might pay for it in the form of poor performance and fatigue.  Especially when you’re starting out, plan fast days to coincide with lighter training days.
  3.  Listen to your body. Don’t stick to IF because it’s supposed to have all these benefits if it doesn’t feel right for you. If you’re tired all the time, losing sleep, and not seeing results, it’s time to try a new strategy.

Photo 1 c/o Corey Seeman

18 Nov 2014

111914 PR Wednesday

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1. 12min to find 1RM Shoulder Press

2. “Cindy”
AMRAP20
5 Pull-ups
10 Push-ups
15 Squats

OR

“Mary”
AMRAP20
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

18 Nov 2014

CFB Holiday Party

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Complimentary bubbles, desserts, and your favorite CFB members, all dolled up. What more can you ask for? There are rumors of a pre-party at either Shake Shack or Tasty Burger in Harvard Square and an after-party at the Hong Kong.

CFB Holiday Party

Saturday, December 6th 2014

Daedalus • 6 – 9 PM

45.5 Mount Auburn Street

Cambridge, MA

RSVP HERE or by emailing me at [email protected]

Peace and bacon grease,

Mickey

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