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09 Feb 2014

021014

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AMRAP 15

30 Power Clean and Jerk, 75/55
2 Muscle ups
25 Power Clean and Jerk, 105/75
4 Muscle ups
20 Power Clean and Jerk, 135/95
8 Muscle ups
15 Power Clean and Jerk, 165/115
16 Muscle ups
10 Power Clean and Jerk, 205/135
32 Muscle ups

08 Feb 2014

020914

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1. Deadlift – 5 x 2 (straight sets)

2. For time with a Partner (volume shared equally alternating every 10 reps)
100 Double unders
100 DB Shoulder to overhead, 55#/35#
100 Pistols
100 DB Snatch, 55#/35#
100 Box jumps

FIRE IT UP!  FIRE IT UP!

What an awesome week of training.  The PR Bell has been ringing like a boss!  If you haven’t had a chance to make it over to the CrossFit Boston Facebook page you want to. We have been posting up a ton of pictures from the WOD’s for you to share with friends and family.  As one member put it, “Now my Mom will be able to see that I am ok.”  Go on over and feel free to Tag yourself.

Do you see a core to extremity violation??

Do you see a core to extremity violation??

A New Face?

Next week you will see a new face coaching you in the classes.  Coach Tina will be leading the charge along with Pat, G2, Adam V, and myself.  She has been doing such a great job with the CrossFit Boston Kids program and I know that she will bring the same dedication to you all as well.  Be sure to give her a warm welcome.

What’s On Tap

The intensification of programming will be continuing as we draw closer to the beginning of the 2014 Reebok CrossFit Games Open Season.  Outside of class time spend more time working on skills and less volume of training.  Your goal is to be as an efficient mover as possible while still ramping up your fitness through the daily WOD’s.  Strength will be a secondary goal gained through repetition of movement and exposure to time under tension in the WOD’s and the weekly dedicated strength WOD.  

When the WOD is a strength day, it should be as intense as the rest of the week.  I am not prescribing loads.  It is implied that you will work up to a very challenging weight for the rep scheme (2 reps/3 reps) and attempt to perform all of the sets (5) at this weight.  It should leave you exhausted!

There is more midline work programmed this week.  Really focus on engaging your abs.  This will help you carry it over to all of our WOD’s. Midline stabilization is a huge part of being successful in sport and movement.  

Saturday – 2/8

Complete for time

30 Thrusters, 95/65
30 Pull ups
30 Hang squat cleans, 95/65
30 Push ups
30 Deadlift, 95/65
30 Knee to elbows

Post WOD – Skin the cats

Sunday – 2/9

1. Deadlift – 5 x 2 (straight sets)

2. For time with a Partner (volume shared equally alternating every 10 reps)
100 Double unders
100 DB Shoulder to overhead, 55#/35#
100 Pistols
100 DB Snatch, 55#/35#
100 Box jumps

Monday – 2/10

AMRAP 15

30 Power Clean and Jerk, 75/55
2 Muscle ups
25 Power Clean and Jerk, 105/75
4 Muscle ups
20 Power Clean and Jerk, 135/95
8 Muscle ups
15 Power Clean and Jerk, 165/115
16 Muscle ups
10 Power Clean and Jerk, 205/135
32 Muscle ups

Tuesday – 2/11

1. 3 rounds each for time

Row 500m
rest 1:00 between each round

2. 5 rounds for time
10 Box jumps, 20″
10 Pull ups

Wednesday 2/12

1. “Randy”
Complete 75 reps for time

Power Snatch, 75/55

2. Bench Press – 5×3 (straight sets)

Thursday – 2/13

1. “Malle0lo”
15-12-9
Squat clean, 185/125
Push jerk, 185/125

2. Tabata L-sits

Friday – 2/14

1. Reps of 21-15-9 for time

Sumo deadlift high pull, 95/65
Burpees to a 45# plate
Handstand walk (20-14-10)

2a. Strict pull ups – 3×5 AHAP
2b. Strict dips – 3×5 AHAP

06 Feb 2014

020714

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Reebok CrossFit Games Open 11.1

AMRAP 10
30 Double Unders
15 Power Snatch, (75/35)

Matt OHSHow’s the week going CFB?  Are you holding each other accountable and pushing for that last rep?  Have you been getting in early for those extra mobility points?  Have you met any new faces lately?
 
Here is another new guy that’s ready to tear it up with you.  His name is Matt and he’s been getting pumped up in the private training sessions with me.  He graduates tonight with Fight Gone Bad at 4:30pm if anyone is interested in joining him or cheering him on.
 
Who are you and what are you about?
 
I’m a life-long New Englander and was formerly a competitive alpine skier.  I’m currently a grad student (MD-PhD in economics) living in Cambridge. My interests are in economic growth, inequality and heath.
 
Matt TGUWhy did you join CrossFit Boston?
 
I heard great things about the rigor and attitude of the coaches and members.  I’ve been fairly sedentary since the end of my NCAA days 5 years ago, and this seemed like a good way to regain some of the agility of my former self.
 
What are you getting out of the Private Training?
 
Pat has been fantastic.  I’ve trained with some great coaches over the years, but I really appreciate the attention to detail and the knowledge-base of the Cross-Fit Boston coaches.
 
What are some of your goals for this year?
 
My main goal this year is to build a strong foundation: finding a routine that will work, and improving my form and mobility.  I trust that if I’m able to find this solid base and consistency, I’ll be on the path to a healthier and more agile body (and mind). 
 
Matt RunWhat are you looking forward to once you graduate to group classes?
 
Intensity, camaraderie, community, accountability.
 
 
Keep up the great work everyone! Love the vibe!
 
-Coach Pat
05 Feb 2014

020614

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1. EMOM 20
1 Power Clean + 2 Push Jerk – AHAP

2. Row 2k

Líbera Biondo liked this post

Hey CFB!

 

Stay warm and be careful in all this snow.  We’re closing now, so there will be no Noon class today.  The gym will reopen for the evening classes.  See you tonight!

 

Coach Pat

04 Feb 2014

Lot’s o’ Snow!!

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Hey guys. We are supposed to get 8-12 inches starting around midnight. With this amount of snow, we may not have the morning classes, so check in the morning to see if we are operating as usual or not. The goal will be to be back open for the noon class if we don’t have the morning classes. Again, make sure you check to see if we will be open for that class as well! Don’t wanna show up and be stuck outside in the cold wondering what’s going on.

Stay warm guys!

photo 1The answer to this question is yes, and no.

 

In one way or another, all forms of cooking remove nutrients from food. For example, boiling carrots and broccoli causes them to lose some of the cancer-fighting compounds like beta carotene (carrots) and glucosinolate (broccoli) which is washed away in the water. 

Both boiling and poaching can also cause water soluble vitamins like vitamins B and C to be washed away with the water. On the other hand, protein becomes easier to digest and more available when meat is cooked, and heating makes vitamin A, iron, and calcium more available in spinach.

 

So yes, the microwave causes a food to lose some nutrients during the heating process, but no, it does not cause nutrient losses greater than normal from any other cooking method. It does not “zap” those nutrients out of the food, and nutrient losses are not any greater than they might be from boiling or frying something. In fact, some think the microwave might actually cause less nutrient losses because the cook time is shorter. 

 

When The Microwave Is A Good Idea

 

In our world, it can be very difficult to eat healthy without a microwave. At least I would find it difficult to eat out or eat cold food everyday at work. So, sometimes a microwave can help us stick to our healthy habits. Microwaves are a good idea when:

 

  • You are heating up leftovers of a fresh, healthy meal you made from whole food ingredients 
  • You are heating up unprocessed foods like frozen broccoli or a sweet potato
  • You are heating up water for tea

 

When The Microwave Is A Bad Idea

 

photo 2Hey, sometimes microwaves make us lazy. If all of your meals come from square boxes or the frozen section of Trader Joe’s, and you haven’t used a stove or oven in the past month, it might be time to cut back on microwave use and spend a little more time on your food preparation. 

 

 

Bottom line: as long as the microwave is a secondary method of cooking (i.e. you use it to reheat home cooked meals) or a way to cook unprocessed foods (like potatoes or frozen vegetables) then nuke away! If you use the microwave daily because your diet consists of nothing but Smart Ones or Hungry Man, it’s time to consider a more unprocessed, whole foods approach and Eat Like It’s 1899

 

 

 

References

 

Harvard School of Public Health http://www.health.harvard.edu/fhg/updates/Microwave-cooking-and-nutrition.shtml

 

University of Florida IFAS Extension: Eating Defensively http://edis.ifas.ufl.edu/fy1395

04 Feb 2014

020514

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1. AMRAP 6 x 2 (rest 12 minutes between AMRAPs)
20 Overhead walking lunges, 45/25
15 Hand release push ups
10 Box jumps, 24″/20″

2. 100 Double unders for time


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