20 Apr 2014
18 Apr 2014
This weekend the gym will be closed while we host the CrossFit Level 1 Trainer Seminar. There will still be a track workout with Coach Voci so be sure to head over to the Harvard Track.
On Marathon Monday, Patriot Day, we will be running one WOD at 10am. It will be the Hero WOD Travis Manion:
7 Rounds for time
29 Back Squat, 135/95
We wish the best of luck to CFB’ers Cissy Young and Zack McWade as they participate in the marathon. Look out for them if you are heading to the course to cheer on the race!
Everyone has been doing a great job of attacking the strength workouts the last couple of weeks. Many PR’s have been set. Keep it up, and stay focused. The increase in the strength will continue to help you in the WOD. The greater capacity you have to large loads, the greater your capacity will become to perform work.
Here is the upcoming week’s programming:
Saturday 4/19 – CLOSED FOR LEVEL 1 (Meet at Harvard Track for 9AM WOD)
Sunday 4/20 – CLOSED FOR LEVEL 1 (Meet at Harvard Track for 9AM WOD)
Monday 4/21 – PATRIOTS DAY 10AM WOD ONLY
Travis Manion Memorial WOD
7 Rounds for time
29 Back Squat, 135/95
1. Back rack reverse lunges 5×5 (each leg)
2. For time
21 push ups
21 power cleans, 95/65
15 push ups
15 power cleans, 135/95
9 push ups
9 power cleans, 185/125
1. Build up to a challenging weight and perform 5×5 at that weight
1. EMOM 10
2a. Farmer Carry 50′, 3 x AHAP
2b. 200m Run
1. Deadlift – work up to a 3RM
2. AMRAP 15
21 OH Swings, 24/16kg
9 Handstand push ups
Complete every minute on the minute for 30 minutes
5 Pull ups
10 Push ups
3 Pull ups
6 Push ups
2a. Front Rack Walking Lunges – 3×50′ AHAP
2b. Toe 2 Bar – 3 x max reps
17 Apr 2014
1. Baseline – For time
30 Sit ups
20 Push ups
10 Pull ups
2a. Practice hand balancing and hand walking for 20 minutes
2b. Abs – Accumulate 100 hollow rocks
17 Apr 2014
Hey everyone. Over the past week, we have been doing a lot of heavy work and a lot of heavy overhead work (think EMOM Snatches Tuesday). While coaching some of these classes I might have limited some of you to only performing a power snatch instead of the full (I hate saying this, but…) squat snatch. If you recall, which I hope you do, the reason for this limitation was because you lack both thoracic and shoulder mobility. Well, here is a little science bomb for you.
I can already hear you… ”Hey! G2! This is a video for the Push Press. Where’s the science stuff you were talking about?” Well, if you were a little more patient (just like your Clean and Snatch positions… hmmmm) then at around the 3:55 mark you would have heard Doug talking about the shoulder joint and all that stuff. Patience is a virtue…
16 Apr 2014
Who’s ready to setup a Free Private Training Session? I’ve already heard from a few of you and I can’t wait to help everyone set some goals and start attacking them. Remember, you can join any coaches team in the gym. It’s up to you if you’d like more personalized feedback and help in reaching your goals. All you have to do is schedule a one-on-one session with a coach and you are on his team. Let me know how I can help you and let’s get after it! – email me at [email protected] to setup a session to join the CFB Renegades.
Speaking of Renegades! Welcome Joe Z. to group classes! Joe is completing his graduation WOD, Fight Gone Bad, this week and he can’t wait to mix it up with all of you. Here’s a little bit about him and why he’s joining CFB!
16 Apr 2014
In case you haven’t seen the epic pie order in When Harry Met Sally, watch now for context. While I don’t advise ordering complicated desserts as a great way to stick to a clean diet, I’ve got a point to make.
When I say “it’s OK to be Sally”, I mean that it’s OK to be a huge, pain in the butt when you order at a restaurant. Go ahead, be all “Can you please cook my vegetables in olive oil or steamed instead of in butter, unless the butter happens to be grass-fed” and all “Do you have any BBQ sauce made with just molasses and honey, with no cane sugar or corn syrup?”, and “can you grill that instead of frying it, please?”. It’s OK to complain when you ask for a side of vegetables instead of some other processed carbohydrate and receive a quarter cup of sad looking veggies smothered in butter/oil.
It’s OK for you to ask the Butcher or Fish Peddler to cut your meat to just the right amount. It’s OK to ask for grass fed beef or bison, and if they don’t have it ask them to go check or maybe even order some. It’s OK to ask for wild caught salmon and decide to go elsewhere if they don’t have it.
It’s OK to be honest with your friends and coworkers about what you eat. If someone is grilling Bubba Burgers, it’s OK for you to ask them to throw on a piece of chicken or bison for you. Hell, vegetarians do it all the time with their Kween-o burgers (see this ad if you don’t get the joke). It’s OK to ask that your coworkers don’t get you cupcakes on your birthday because you’re trying to avoid sugar. It’s OK to ask for the gluten free option at catered work lunches (although be advised, this isn’t always healthier per se).
I know this is a fine line. It is obviously not OK to go to your friends house for dinner and look upon the white rice, rolls, or cheese platter and condescendingly inform them “I don’t eat that”. But I feel like we have spent too much time waiting on old fashioned economics of supply and demand to produce heather products, and the movement has been slow. ’Cause the food industry is way behind. Remember how we thought egg yolks were bad for us from like the mid 1980′s until the end of the 1990′s? Want to guess when McDonalds came out with an egg white option? THIS YEAR. While we appreciate your effort guys, it’s not the yolk we have a problem with, and we haven’t for over fifteen years. Other companies are better at picking up on trends, but not necessarily to our benefit. I mean, thanks for the gluten free wanter, peanuts, and yogurt I guess… And shout out to Dunkin Donuts for the turkey sausage and turkey bacon offerings, which are really not any healthier for you than regular bacon and taste way worse.
So my point is this: If you want a healthier, better food product, ask for it. Loudly and often. Because right now the food industry is making lots of money based on the assumption (and their efforts to keep it so) that everyone just can’t get enough soda, snacks, and processed convenience dinners. That we don’t care what’s in the food as long as it sounds “healthy” or is low calorie/low carb/low fat, etc. If we want better food, we have to demand it. And nothing speaks louder with food industry than your wallet.
What do you think about this?
** A little context on the Flickr donut: when I searched “demanding” on flickr for a nice illustrative image, I stumbled upon a protest demanding Flickr give out free donuts. I think this makes asking for better food sound a little less ridiculous. I was also greatly amused, thus explaining the inclusion of this image.
15 Apr 2014
1. Bench Press – work up to 3RM
2. 3 rounds for time
10 Deadlift at 60% of your 1RM
3. Glute Ham raises – 3 x 8-15