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11 Mar 2014

Tuesday Tips

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To go as Rx or not to go Rx? That is the question. Almost daily we as coaches receive this question from members at least 10 times when we bring the class in front of the whiteboard. Here is a quick and dirty guide when it comes to the Workout of the Day (WOD).

1. Fast Is Better
Metabolic conditioning is meant to be fast. (Once proper mechanics have been learned of course!) Speed is one of the 10 General Physical Skills outlined in CrossFit’s definition of fitness. CrossFit works so well because we train at HIGH INTENSITY. INTENSITY = POWER. Power is also one of the 10 general physical skills necessary in a well rounded fitness program. We can measure POWER as work (force x distance)/time.  The faster a WOD is completed the greater the POWER and therefore the greater INTENSITY. 

Greg Everett even has a webpage that allows you to compute your POWER output for some of the movements in CrossFit. You can check it out here. One Friday evening, the attendees and I played with this calculator. We inputted different weights, times, etc for the same individual to calculate the POWER output of the WOD “FRAN”. It was quite revealing to learn that performing FRAN with 65# and finishing 30-60 seconds faster than performing it as Rx and grinding through it created a much higher POWER output.

2. Strength During Strength WOD’s
We program strength separately than the WOD because it needs to be trained as such. Yes, CrossFit does improve your strength within the WOD. But it does so primarily through repetitions and increased movement efficiency. The more efficient you are at moving the greater loads you will be able to handle. I am not saying this is exclusive, I am saying that it is primarily what is occurring. 

The days strength is programmed in the gym or if you are on an additional strength cycle outside of class time, that is when you should be loading the heavy weights. Our current programming has less strength programmed due to the Open season. That begin said, you should be on a supplemental strength cycle outside of class if strength is one of YOUR main issues in being able to perform better.

Back to the main point of this tip, adding too much weight in the WOD is going to slow you down considerably. Thus, decreasing your POWER, AND increase your potential of injury. Add weight to the WOD very slowly as your fitness and strength improves.

3. Volume
The WOD written on the board is programmed for the most advanced athletes in the gym, think Carla B and Dave Y. They have a ton of training time and ridiculously huge base of fitness. The majority of our members are not at this level. They are working to get there. So, it is important to look at the volume of training each and every day.

I will use yesterdays WOD, 21-15-9 Pull-ups and deadlifts, as the example. Lets assume I just got my pull-ups and can now perform between 2-4 pull-ups unbroken regularly. 45 pull-ups would be a disaster for my training if I attempted to complete the volume as Rx. What would be more appropriate is for me to scale the WOD down to 10-6-4. This would provide an appropriate dosage so that I could improve my pull-ups without risk of causing damage or injury. 

Over time while practicing my pull-ups outside of class time, I would increase the amount of pull-ups that I would perform in a WOD inching closer to Carla and Dave all while drastically improving my fitness.

I hope this guide helps. It is by no means exhaustive and it is not meant to be taken as law. There are many exceptions to the rule. We all are each individuals and respond to training much differently. That is what makes our job as Coaches both exciting and challenging. If you have any questions on this topic any of our staff can help you. Just come up and ask!

Sunday's class took advantage of the warmer weather.

Sunday’s class took advantage of the warmer weather.

Judith Donath, Alex Black liked this post
10 Mar 2014

031114

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1. AMRAP 10
3 Push Press, 135/95
6 Toe 2 Bar
9 OH swings, 32kg/24kg

2. L-Sit holds – 6 x max hold

Note:
rest as needed between l-sit holds

09 Mar 2014

031014

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1. 21-15-9
Pullups
Deadlift, 225/155

2a. Pistols – Accumulate as many quality reps in 10 minutes
2b. Ring Dips – 4×3 AHAP

Note:
2a/2b – perform 5-10 reps of pistols then immediately perform 1 set of Ring dips

08 Mar 2014

030914

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“Filthy Fifty”

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

notes:
Scale as needed to:

40 reps
30 reps
25 reps

Joshua Murphy liked this post
07 Mar 2014

030814

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1. AMRAP 5
15 Back Squats, 135/95
10 Pull ups

rest 5 minutes

2. AMRAP 5
30 Ball Slams
10 Burpees

3. Midline Work – 100 reps between Toe 2 Bar, GHD sit ups, Back Extensions (NOT HIP)

Notes:
1. Bar must be cleaned from the ground and then placed over head onto the shoulders for the back squat.

2. Weight of the Ball slams doesn’t really matter

3. Alternate T2B/Back ext/GHD sit ups

FIRE IT UP!

The last week has been awesome! Friday kicked it off with 2014 Reebok CrossFit Games Open 14.1. CFB has more than 50 athletes participating in the Open. The energy was awesome. Carla B leads all CFB members with a score of 362 and currently sits 24th in the NorthEast Region. The top 45 females in the region will qualify to Regionals at Reebok’s Headquarters in Canton, MA. Dave Young is leading the men with a score of 347 and sits 384th in the NorthEast Region. Hats off to them both for their efforts!

Kari T attacking 14.1 on Sunday. She improved her score by more than 10 reps.

Kari T attacking 14.1 on Sunday. She improved her score by more than 10 reps.

THE OPEN

In case you missed the previous communications, we will be running the Open WOD in class each Friday. If you cannot make it into the gym on Friday, then you may come in on Saturday or Sunday but you will need to have someone accompanying you to judge your performance. There will be a group that will retest on Monday as well. Again, you will need to schedule someone to judge you in advance to ensure that there will be someone available for you.

RING THE BELL BABY!

On Wednesday morning all 7 participants in the 7am class banged out Personal Bests! The bell was working on overtime and it was fun to witness. Audrey, JPerlo, Linh, Vijay, Patrick M, Matt, and Kapil all were machines in the back squat. I like programming the straight sets at higher intensity (5×2 – work up to a challenging 2 and hold it for all sets) for the barbell lifts. It removes any ceilings and encourages you to train based off how you are feeling instead of a fixed percentage. It’s not always going to be a PR day but when it is…RING THE BELL BABY!

audrey back squat vijayback

WHAT’S ON TAP

Friday 3/7

2014 Reebok CF Games 14.2
TBD

Saturday 3/8

1. AMRAP 5
15 Back Squats, 135/95
10 Pull ups

rest 5 minutes

2. AMRAP 5
30 Ball Slams
10 Burpees

3. Midline Work – 100 reps between Toe 2 Bar, GHD sit ups, Back Extensions (NOT HIP)

Notes:
1. Bar must be cleaned from the ground and then placed over head onto the shoulders for the back squat.

2. Weight of the Ball slams doesn’t really matter

3. Alternate T2B/Back ext/GHD sit ups

Sunday 3/9

“Filthy Fifty”

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

notes:
Scale as needed to:

40 reps
30 reps
25 reps

Monday 3/10

1. 21-15-9
Pullups
Deadlift, 225/155

2a. Pistols – Accumulate as many quality reps in 10 minutes
2b. Ring Dips – 4×3 AHAP

Note:
2a/2b – perform 5-10 reps of pistols then immediately perform 1 set of Ring dips

Tuesday 3/11

1. AMRAP 10
3 Push Press, 135/95
6 Toe 2 Bar
9 OH swings, 32kg/24kg

2. L-Sit holds – 6 x max hold

Note:
rest as needed between l-sit holds

Wednesday 3/12

1. Shoulder Press – 7×2

2. EMOM 10
8 Chest to Bar Pull ups

notes:
1. work up to a challenging weight and then hold for 6 more sets

2. Scale by reducing volume first before reverting to chin over the bar. If athlete cannot perform CTB they perform chin over the bar

Thursday 3/13

1. 30 Unbroken Wallball shots

2. AMRAP 4
10 Burpees
10 DB squat cleans, 40/20

If 60 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 120 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 180 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.

Friday 3/14

Reebok CrossFit Games Open 14.2
TBD

 

05 Mar 2014

030614

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1. Row 1k
rest 15 minutes
Row 1k

Score time for each 1k row.

2. In 15 minutes, accumulate as much time in an unsupported handstand hold

 

 

"FGB" Polaroids … Recognize anyone?

“FGB” Polaroids … Recognize anyone?

It’s been another solid week of training here at CFB and I’ve had a blast watching everyone attack “14.1″ and get those double unders!
 
You may have noticed a few new people joining classes with you.  Have you introduced yourself?  Do they know your name?  Katie Jacobs and Inna Khidekel are two new members who just graduated our private training foundations course by conquering “Fight Gone Bad”.  Katie had her first class with the 6am crew on Wednesday morning and Inna is looking forward to the noon class on Friday.  Be sure to say hi and checkout all of our new members who’ve graduated with “Fight Gone Bad” on the wall above the sign in computer.
 
If you’re looking for some tips on partner mobility and some new paleo recipes, sign up for the CrossFit Boston Renegade March Event!
 
It will be Saturday, March 29th and you can sign up here!
 
Below is a little background on our new members.  Give them a shout next time you see them in the gym! 
 
Katie Jacobs hitting the Push Press!

Katie J. hitting the Push Press!

Who are you and what are you about? 
 
I am from Holden, ma and have been in Boston for the past 6 years. I am a social worker at vinfen, and I hate the winter weather. I love finding groups of people motivated to be healthy and have fun doing it. 
 
Why did you join CrossFit Boston?  
 
I joined CF Boston because I heard great things about their Coaching and sense of community. 
 
What are you getting out of the Private Training?
 
The private training was a great way for me to get oriented to crossfit moves and get motivated for the classes. Having the one-on-one helped me think about the little things I need to focus on as I continue on. 
 
What are some of your goals for this year?
 
My goals for this year are to run as many half marathons as possible and get better times each time, as well as to be able to perfect my squat.
 
What are you looking forward to as you graduate to group classes?
 
I am most looking forward to joining the group classes so I can meet more people at CrossFit Boston and have fun with more people than just me during the work out.
 
 
Inna K. post "FGB"

Inna K. post “FGB”

Who are you and what are you about? 
 
I am a 2nd year MBA student at Harvard Business School who loves adventure, travel and challenge. I was born in Russia and grew up outside of San Francisco, but spent the last five years living in London. I love meeting new people from all walks of life. My mantra is all about enjoying and living life to the fullest, in every possible way. 
 
Why did you join CrossFit Boston? 
 
As the President of the HBS Wine & Cuisine Society, I realized I can’t just wine and dine, I should probably move my butt too! Seriously, I had heard amazing things about CrossFit from friends who are devotees and who have achieved tremendous results. It’s an efficient workout that gets at the core of why we exercise, and the communal atmosphere is a lot of fun. 
 
What are you getting out of the Private Training?
 
I have gotten a lot out of private training, namely an understanding of the key CrossFit exercises and the importance of mobility, posture and correct form. I also know that I will be supported when I start group classes, and that the instructors will know which pitfalls in my form to watch out for. I have a newfound appreciation for the cross-functional strength emphasis of CrossFit and have realized I am not even close to nearly as fit as I thought I was! Pat has been an incredibly patient and educational instructor and wonderful to train with.
 
What are some of your goals for this year?
 
I would like to do the 400m medicine ball run in under 2 minutes, learn how to do a handstand and master a pull-up. I would also like to lose weight, tone up and get into the best shape of my life. I would also like to win at Paleo Golf.
 
What are you looking forward to as you graduate to group classes?
 
I am excited for the dynamism and energy of group classes. I look forward to pushing myself and achieving results alongside other motivated, athletic people. 
05 Mar 2014

030514

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1. Back Squat – 5×2 - work up to a challenging double and then hold for 4 more sets.

2. Pull up Ladder
3 rounds of following cycle:

7 pull ups
6
5
4
3
2
1

Rotate with a partner or a few to allow rest between sets

Yes, the title is sarcasm. But these are real…

 

Screen Shot 2014-03-04 at 10.01.03 PMFrom TMZ: “High protein diets ‘nearly as bad as smoking’” 

From LiveScience: “High protein diets raise cancer risk as much as smoking” 

From the LA Times: “High protein diets: bad in middle age, good for the elderly”

 

Let me start out by saying that I’m not going to tell you to eat less animal protein. But I saw this headline earlier and felt like having a rant.

 

I read the Washington Post iteration of this story first but couldn’t find the study cited. I then searched in Google News and found 66 articles. I read 10 of them, and none cited the actual source of the article. I also searched on PubMed but lost my patience after a page or two. So I haven’t actually read the original study or abstract, just the mainstream media reports.

 

What We Know

 

The study followed 6,000 people over age 50 for 18 years and found that people age 50-65 who ate a “high protein diet” (over 20% of calories from protein) were almost 4 times more likely to die of cancer during the 18 year study period than people who ate a low protein diet (less than 10% of calories from protein). The link between cancer and protein was only noted in people whose diets were high in animal protein (milk, eggs, cheese, and meat), but people whose protein was mostly from plant sources were not at high risk. On the other hand, people over 65 were less likely to die of cancer if they ate more protein. The higher protein diet in that age group was thought to be beneficial because it helped older participants maintain a healthy weight and avoid frailty. 

 

There was a concurrent study in mice looking at IGF-1 (a growth factor) and showing that the higher protein diet promoted tumor growth by increasing the IGF-1. The researchers also measured IGF-1 in 2,000 of the study participants and found that increasing IGF-1 levels were linked to increasing risk of cancer death. 

 

A Few Thoughts

 

  1. What kind of “animal protein” were participants eating? Was it grass-fed steak and grilled chicken? Or was it dollar value hamburgers and fried chicken?
  2. Was there any health bias? Comparing vegetarians to meat eaters can be tricky, because vegetarians have already made a conscious effort to do something healthy, whereas “everyone else who eats meat” may not have. A better comparison might be comparing vegetarians to people who are following a healthy diet that includes meat.
  3. Did they account for physical activity and other health behaviors? Often the health bias works both ways – people who make one choice in the name of health improvement tend to make others (like exercising, not smoking, etc). It’s likely they did, as most studies do now, but worth asking. 

 

It’s also important to remember that this is a long term, cohort study. These types of studies are good for identifying associations, but they can’t prove cause and effect. 

 

So What’s The Point?

 

Don’t listen to mainstream news when you want nutrition information. Keep eating plenty of fruits and vegetables, healthy protein and fat, avoiding processed crap and staying active. And join me in praying for a study that FINALLY compares plant based diets to healthier diets that include animal proteins. Until then, pass the bison burger…


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