29 Aug 2014
FIRE IT UP! FIRE IT UP!
It’s the last Friday of Summer! Labor Day is Monday and the kids start school the day after, if they didn’t already. It’s a great time to recommit to your fitness and goals. We have a lot of programs coming up to help you do just that. Strength Challenge 2.0 is on the horizon, Mobility class, and the Co-Ed Throwdown. I know the list definitely has gotten larger the last few days of those participating in the Throwdown. It’s going to be a ton of fun for everyone.
LABOR DAY CLASS SCHEDULE
We will be running one class this Monday at 9am. It’s none other than “Fight Gone Bad”. Put in the work to recognize all the contributions workers have made to the strength, prosperity, and well-being of our country.
PROGRAMMING FOR NEXT WEEK
The last two weeks have been spent finding 3RM’s in many lifts. Beginning this upcoming week the strength lifts will be based on percentages of those lifts. You need to compute the Estimated 1RM for each of the lifts to ensure you get the most out of the training. Here’s how:
1 Rep Max = wt lifted x 3 reps x .0333 + wt lifted
Lets assume you hit 300 on the back squat for 3 reps. Punch that into the formula and it looks like this:
1RM = (300 x 3) x .0333 + 300
1RM = (900 x .0333) + 300
1RM = 30 + 300 = 330
From here you will take your percentages as written for the day.
CF Warm up
1. Back Squat – 10-1-10-1-10
2. 3 rounds for time
21 Front Squats, 115/75
With a partner complete for time
200m Medball run, 20#/15#
400m Medball run, 20#/15#
Max Power Clean, 95/65
800m Medball run, 20#/15#
Max Back Squats, 95/65
While 1st partner completes the medball run, partner 2 performs max burpees. They switch partner 2 runs while partner 1 performs max burpees. Continue until both have completed the 800m run. Score is both time in seconds + reps completed.
Monday 9/1 – Labor Day 9am WOD ONLY
“Fight Gone Bad”
3 rounds of:
Wall-ball shots, 20-lb. ball, 10-ft. target (reps)
Sumo deadlift high-pull, 75 lb. (reps)
Box jump, 20-inch (reps)
Push press, 75 lb. (reps)
In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate,” the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
1. Heaving Snatch Balance – 3 x 5 keep it light and focus on technique
2. Complete reps of 10-9-8-7-6-5-4-3-2-1
Squat snatch, 135/95
Push-ups (double the reps)
PR Wednesday 9/3
1. Back squat
5 @ 60%
max dips BW – rest 2:00
5 @ 70%
8-12 dips BW+ (AHAP) – rest 2:00
5+ @ 80%
8-12 dips BW+ (AHAP)
30 Clean and jerks for time (should be no longer than 6 minutes)
1. Run 3 x 500 @ 80% rest 2:00 between efforts
2. AMRAP 15
21 Russian Swings, 32kg/24kg
14 Goblet Squats, 32kg/24kg
FIRE IT UP FRIDAY-GRINDER 9/5
Complete 2 rounds for time
25 Deadlift, 275/175
25 Box Jumps, 24/20
25 Wallball shots, 20/15
25 Power clean, 185/125
25 Wallball shots, 20/15
25 Box Jumps, 24/20
25 Push press, 135/85
1. Shoulder press
5 reps @ 60%
Max strict pull-ups BW, rest 2:00
5 reps @ 70%
8-10 strict pull-ups (AHAP) BW+, rest 2:00
5+ reps @ 80%
8-10 strict pull-ups (AHAP) BW+, rest 2:00
2. Complete 3 rounds for time
35 Air Squats
28 Aug 2014
1. Jerk from the rack – work up to a heavy single
2. EMOM Row 15/12 calories on the rower.
How long can you continue? 10 rounds? 15 rounds? 20?
Hey CFB! Well done attacking training this week. It has been a solid Summer and I’m pumped for the Fall. Every time Labor Day rolls around I like to reflect on the fun times of Summer and set a couple of goals for the Fall. This year we saw some sick numbers in the Strength Challenge. Alex and I got to watch some ball at Fenway. CFB had the most fun out of all teams in the BSSC Softball League. People hit the beach with some muscles! And we saw a moose hiking. A MOOSE!
Last week I mentioned we’ll be breaking out a new focus on skill work outside of class in September. What skill will you fight to improve next week? That’s right, September is here!!! My goal in addition to getting 10 strict pull ups is to get a strict handstand push up. Not easy for a tall guy like me, but I’m game for some hard work. I mean what’s the point of doing something if it’s easy right?
What did you enjoy this Summer and what challenges are you looking to attack this Fall?
27 Aug 2014
1. AMRAP 4
rest 8 minutes
2. AMRAP 4
rest 8 minutes
3. AMRAP 4
27 Aug 2014
Well, that is, if you are drinking milk. A while back I wrote a post on organic produce, the point of which was essentially “Meh, nutritionally organic and conventional produce are very similar”. But that’s not gong to be the point of this article. The point of this article is that if you put dairy products into your body, they better damn well be organic 99% of the time.
How Milk Is Made
Conventional dairy farming can be a nasty business. Cows live in close quarters, are fed corn/grains (not the natural diet of a pastured animal) and receive antibiotics (scary fact: somewhere around 80% of antibiotics produced in the US are given to animals). None of these things is particularly healthy for the cow. And I haven’t even gotten into the pooping – how much, where it goes, and what that does to the environment. I’m not going to either, there’s enough on that circulating the web. (Or, if you’re interested in a comprehensive book on industrial dairy and meat production in the US, check out Animal Factory).
In contrast, the standards for organic livestock include:
- Organic feed
- Access to outdoors
- Ruminants must have access to pasture during growing season (at least 120 days)
- Preventive healthcare plan
- Prohibited use of antibiotics, growth hormones, genetic engineering, or cloning
Source – Extension
Why It Matters
OK there we go. Antibiotic resistance and superbugs are a HUGE HUGE HUGE problem that is continuing to grow. The more antibiotics are used when they shouldn’t be (like for prevention in all of our livestock, or when you have a virus like cold or flu), the more opportunity bacteria have to build resistance. And bacteria we can’t kill leads to disease and death. Can you imagine dying because you cut your foot at work? Before antibiotics, it happened. If you want to read something terrifying about antibiotic resistance, read this article on a post antibiotic era.
Another benefit of organic dairy is the actual nutrition, and there’s some evidence to back it up.
As far as dairy is concerned, several studies demonstrated the superiority of organic dairy compared to conventional. A review conducted in Germany added data from the last three years to an existing pool of data and found that organic dairy products are higher in protein and omega-3 fatty acids and have a higher omega 3 to omega 6 fatty acid ratio than conventional products. Typically, the Western diet is high in omega 6 fats and low in omega 3 fats, but a higher omega 3 to omega 6 ratio is thought to reduce inflammation and risk of heart disease. The authors suspect that these results are due to the differences in the way organic and conventional dairy cows are fed. (Palupi E, Jayanegara A, Ploeger A, Kahl J. Comparison of nutritional quality between conventional and organic dairy products: a meta-analysis. J Sci Food Agric. 2012 Mar 19. doi: 10.1002/jsfa.5639. [Epub ahead of print])
Another study in the Journal of the Science of Food and Agriculture looked at the fatty acid and antioxidant profiles of various input levels of conventional and organic milk found that “highest concentrations of nutritionally beneficial compounds were found in the low-input organic system. Adapted grass-based feeding strategies including pasture offer the potential to produce a distinguishable organic milk product quality.” (Kusche D1, Kuhnt K, Ruebesam K, Rohrer C, Nierop AF, Jahreis G, Baars T. Fatty acid profiles and antioxidants of organic and conventional milk from low- and high-input systems during outdoor period. J Sci Food Agric. 2014 Jun 5. doi: 10.1002/jsfa.6768. [Epub ahead of print]).
How To Choose The Right Dairy
Look for the organic label. Bonus points for grass-fed. And to avoid sugar, stick to plain dairy – no Strawberry milk, fruit on the bottom yogurt, etc. Also remember to look for organic when you are buying cream for coffee, too.
Photo c/o http://www.pinterest.com/hamcohealth/infographics-posters-memes/
Photo 2 c/o Mica Monkey
26 Aug 2014
10 rounds of
30 seconds of wall balls, 20/15
30 seconds ball slams, 20/15
2 minutes rest
26 Aug 2014
Hey Everyone! Just thought I’d provide an update on some events you may be interested in checking out:
1. Friday, August 30th at 6 PM – Our very own Joe Mathias will be presenting a clarinet recital in the Marshall Room of the Boston University Campus (855 Commonwealth Avenue, 2nd Floor).
2. Monday, September 1st – There will be one class at 9 AM.
3. Sunday, September 7th – On this glorious day in place of (and extending beyond) the 9:30 class, we shall celebrate the ascension of two of our more venerable members into their golden years! Both Nigel Costolloe and Dave Lapidus will be kicking off their 50th year with a very special edition of the Filthy Fifty WOD. The programming for the day will be the Filthy Fifty, there will be food from Soul Fire BBQ available for purchase ($5 cash per plate), music by me, and there are rumors that there will be additional beverages provided. Drop me at line at [email protected] if you are interested in a plate of BBQ.
4. Saturday, September 13th – At 4 PM, our very own Candy Saunders will be roller derbying her butt off in Wilmington. I’ve seen a couple of bouts and it’s awesome! https://www.facebook.com/events/877739245588591/
5. Saturday, September 27th – Are you ready for our in-house throwdown? Over the last week, I’ve been letting folks in classes know that the event is going to be a 2-person TEAM throwdown. So far, we have about a dozen people signed up to participate and my goal is to have fifteen teams. In terms team formation, we would like to mix things up as much as possible. We’d like to pair Rx athletes with scaled athletes, newer members with “older” members, morning class attendees with evening class attendees, etc. What will the WODs, you may be asking? Excellent question! Here’s the first one:
WOD #1: Bulgar Wheat
10 Minutes to complete:
500m Row each
20 Burpee Lateral Jumps each
AMRAP Squat Cleans (135/95) or (95/65)
1. One rower per team, movements must be performed in order
2. Partner #1 can perform burpees and squat cleans while Partner #2 rows
3. When 1000m row is completed, only one partner can work at a time
It’s sure to be a great time, so sign up with the link below!
Peace and bacon grease,
25 Aug 2014
1a. Handstand Push-ups cluster 2,2,2 x 3; rest 1:00 between sets
1b. Pistols cluster 4,4,4 each leg x 3; rest 1:00 between sets
2. Complete this couplet for time (alternate movements)
10-9-8-7-6-5-4-3-2-1 Thrusters, 95/65
1-2-3-4-5-6-7-8-9-10 Chest to bar pull-ups
Athletic Mobility Yoga:
I’m starting a class that will allow you to feel your body out a lot more than you did when you walked through the door at CFB. That might sound harsh but I mean it in a peaceful manner. Give it a chance, breathe and give your body some love.
Be present in every movement your body makes. Trust your breath to lead you toward depth, feeling open, and proper positioning through your entire body.
All of us can say that we are athletes, Crossfitters, Olympic lifters, and very fit individuals. We are all strong in our own ways and we all know the methodology of CrossFit, trial & error, input & output, measurable, repeatable, and observable. We truly understand the results of the methodology. “The Code”, Constantly Varied, Functional Movements, High Intensity. Lets not forget about Olympic lifting. The flexibility, the control, and the power/speed you need to perform a lift. Through every movement your body makes with these functional movements or Oly lifts that you are performing your technique will never be perfect but it can always get closer and closer. You are able to feel every inch of each move your body makes. Being able to have the mind-set to do that is to actually be able to control your mind in a calm sense. To have strength mentally and actually go through a functional movement at a slower pace, to hold, to breath, and to control every move you make.
With all of that said, ask yourself this, how does you body feel? We ALL work pretty damn hard on our bodies but do we ever actually give our bodies some love?
There is mobility at the beginning of class, there is some stretching going on and of course “rolling out” before and after every class. That is legit, seriously that is awesome but it is not enough. Think of what you do to your body weekly, literally, you work your ass off. For as often as you work out hard do you do anything to love your body? I don’t mean get a message every week; I mean what kind of exercises besides “rolling out” do you actually do?
You NEED to do more. You need to do more mobility than just before and after classes. Give me two months, once a week for my Mobility Yoga class and you will understand everything that I am saying.
GPP: General Physical Preparedness. Making YOU better at life. Hands down CrossFit will be a huge provider of that but so will Mobility Yoga.
10 General Physical Skills:
- Cardio Vascular/ Cardio Respiratory Endurance
As you read this list, in the back of your mind you ask, “strength or weakness?” Every single one of us asks, even if we have already read it a MILLION times. Keep working hard and do NOT give up on any weakness or injury. I promise you that in addition to the work you put your body through and the strength that you gain, you also need to exercise your MIND in a powerful way, without weights. Learning to work with this kind of power will help prevent injuries. You will understand what “balance” means and how you can gain a lot more power to what your strengths are and your weaknesses will NO longer be weak.
Mobility is very important. Dr. Kelley Starrett knows his stuff, that’s a no brainer. But, he is opening a lot of people’s eyes to see that Mobility Yoga is necessary. You should ALWAYS do Mobility before and after classes. Additionally you should do Mobility yoga once or twice a week.
Classes will start on Sept 3rd. as of the time, I will post, write it on white board and print outs ALL over the gym
24 Aug 2014
1. Front Squat – 3RM
2. AMRAP 4
rest 5 minutes
5 Hang Power Clean, 95/65