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23 Jan 2014

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1. Deadlift – 6×2 @ 90%

2. Row – 3x500m 

rest 1:00 between efforts

Jesse Dimick liked this post
22 Jan 2014

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1. “Nate”

AMRAP 20
2 Muscle ups
4 Handstand push ups
8 KB swings, 32kg/24kg

2. Practice Knee to elbows

Howdy CrossFit Boston!

 

Breakfast Cups with Sausage and Broccoli Slaw

Breakfast Cups with Sausage and Broccoli Slaw

How’s the transformation challenge going?  Have you been able to keep all of your nutrition points?  One thing that has helped me keep all of my points throughout the week has been prepping enough food and snacks for the whole week on Sunday afternoon.  Below are a few meal options I put together for Breakfast, Lunch, and Dinner this week.  I also make sure to have bananas, apples, cashews, figs, grapes, and plantain chips ready for when I need a little snack or pick me up in between meals and post training.  If you’d like step by step directions and pictures for these recipes I’ve passed them on to Alex Black of Wicked Good Nutrition to include in her recipe and nutrition plan package.  There’s lots of awesome stuff in there, so if you need some new ideas to keep things fresh be sure to check it out.  Just shoot her an email or drop in to her sessions on Saturdays at 12pm.

 

Three varieties of Chicken Salad loaded with veggies and pistachios.

Three varieties of Chicken Salad loaded with veggies and pistachios.

Looking forward to seeing how everyone has transformed in a few more weeks.

 

Keep up the great work!

 

-Coach Pat

Shredded Taco Chicken for Lettuce Wrap Tacos!

Shredded Taco Chicken for Lettuce Wrap Tacos!

CrossFit Boston, Dennis Thé liked this post
22 Jan 2014

Kale And The Thyroid

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5905454471_7e0ce0ef97_nKale is, and has been, the new “it” vegetable for a while now. I think it was also the “it” vegetable a few decades ago, then went away and came back. Anyone who wore bell bottoms in the 90’s thinking it was so new, only to see pictures of mom rocking the same thing in the 70’s knows that sometimes happens. 

 

But now, we have a few articles – like this one on “The Dark Side Of Kale” – discussing the potential for kale and other cruciferous vegetables – including broccoli, bok choy, cabbage, cauliflower, collard greens, and brussels sprouts –  to cause problems with our thyroid. Here’s the gist of the article: 

 

A lot of people, even President Obama and Kevin Bacon, love kale. Kale is awesome. But, then a reporter from the times (a young, healthy 40-something) found out she had hypothyroidism. Apparently, a Google search lead her to lots of information about how the kale she juiced every morning and some other cruciferous vegetables have been linked to hypothyroidism. Researchers from Oregon State University explain that this can happen because certain compounds in the vegetables break down to some compounds which can interfere with the body’s ability to produce thyroid hormone and other compounds that can compete with iodine for uptake by the thyroid (the thyroid needs enough iodine to function normally). But, the good news is, the risk of developing hypothyroidism from too much raw cruciferous veg appears to be troublesome mostly in the presence of an iodine deficiency. The article also notes a few other things you can do to prevent this problem…

1. Cook your kale – cooked kale loses many of its goitrogenic properties (those qualities that cause thyroid issues) when it’s cooked.

2. Eat seaweed to make sure you’re getting enough iodine

3. Add a Brazil nut every now and again  – Brazil nuts have plenty of Selenium, and Selenium can help support normal iodine levels.

4. Alternate between cruciferous and non-cruciferous vegetables.

 

Afraid of kale now? Don’t be. As one of the interviewed experts points out, the poison is in the dose. Eating a few servings of raw kale, broccoli, or brussels sprouts per week is fine. Juicing several pounds of kale or spinach everyday may put you at risk. (Besides, you shouldn’t be juicing all your vegetables anyway, because you lose all the good fiber in them when you do that).

 

So, does kale cause hypothyroidism? No, not usually. But it might, if you eat over 3 pounds of it raw everyday. If you’re not doing that, feel free to keep enjoying your kale and broccoli – it is a good source of important nutrients like fiber, B vitamins, and iron.

21 Jan 2014

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1. EMOM 15
2 Hang squat clean – ascend to AHAP

2. 3 Rounds for time (10 minute cap)
9 CTB Pull ups
9 Power Clean, 135/95

3. Toe 2 Bar – 3 x max reps

Hey Morning Crew!

Awesome work crushing those 8 minutes of glory this morning.  It’s cold.  It’s snowing.  Stay inside, stay warm, sleep in!

The 6am and 7am classes are canceled tomorrow morning (Wednesday).

Tomorrow morning wakeup, do a calf stretch, do 30 air squats, and mobilize whatever you need to.

As of now we’re planning on having a noon class, but keep an eye on the blog and Facebook page for any updates.

-Coach Pat

21 Jan 2014

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AMRAP 8

30 Snatches, 75#/55#
30 Burpees
30 Snatches, 105#/75#
30 Burpees
30 Snatches, 135#/95#

19 Jan 2014

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AMRAP 12

5 Thruster, 95#/65#
10 Box Jumps, 24″/20″
15 Toe 2 Bar

18 Jan 2014

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1. 3 rounds for time

10 Knee to elbows
20 Deadlift, 155#/105#
30 Double unders

2. Back Squat – 6×2 @ 90%

17 Jan 2014

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AMRAP 3

Burpees

rest 5 minutes

AMRAP 3

Thrusters, 95#/65#

rest 5 minutes

AMRAP 3

Power Snatch, 95#65#