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19 May 2014

The “New” Whiteboard

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I have had some conversations with a few of you and a consistent remark has been that you miss seeing the whiteboard of everyone’s results for the day on Wodify.

Pocket Coach does not currently have this feature and it may be developed for it either. He is the thing; this is about you and your progress and benchmarking your loads, volume, etc off of another is NOT ideal. You may be creating a glass ceiling for yourself or you may be biting off more than you can chew.

You need to be in tune with your body and its abilities. Know ahead of time what you think you can do. Then as you are warming up make the decision if you can do more or less.

As you read this you are probably thinking to yourself, “Ok, great Neal but what about seeing everyone’s scores.” So we are bringing back the old school! Post your results daily to the blog for the day. This is how we get everyone doing it. If you train in the AM and want to see what the PM did, post your results and others will begin doing so as well. 

If you have a comment about the training for the day or questions, post them to comments. This will help us understand what topics you are interested in reading about and make the blog more robust for you, The Community!

Go Post! Now Greg Williams!

Here was 7am getting after it this morning.

18 May 2014

Monday 051914

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1. For time. 
Row 1000 meters @ a 2:00(2:20)/500 meter pace or greater 
Sumo deadlift/high pull @ 1/2 body weight X 21 reps 
Row 500 meters @ a 1:45(2:05)/500 meter pace or greater 
Powerclean (from ground) @1/2 body weight X 21 reps 
Row 250 meters @ a 1:30(1:50)/500 meter pace or greater 
Front Squat, 1/2 body weight X 21 reps

Andrew Morrissey liked this post
17 May 2014

Sunday 051814

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1. Back Squat – 6, 4, 2

2. “Tailpipe” 
With a partner perform three rounds each for time

250m Row 
Front Rack Hold, 140#/95#

16 May 2014

Saturday 051714

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1. Dumbbell Thrusters from 10″ box 
15 – 12 – 9 reps AHAP

2. AMRAP 10 
Push-ups 25 
Pull-ups 7 
Glute-ham raise 7

16 May 2014

FIRE IT UP FRIDAY! 5/16/14

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Boom! It’s another PR Friday and it is time to FIRE IT UP! FIRE IT UP!

Get after the deadlift today and rip that sh*t off of the floor. BEAST MODE. WARRIOR MODEBe sure to post your results to comments here. This blog is going to become the de facto whiteboard for everyone so you can see each other results. 

What Are You Training For?

Speaking of posting results…If you have not been getting into Pocket Coach and tracking your daily training then you are not really training. You’re just working out. That is ok if you have nothing to train for but if you are here for one of the following: improve performance, lose weight, gain muscle and strength, or for any other purpose beyond get a sweat; then you have no idea how to follow what is going on if you are not journaling the process on Pocket Coach. Get in there, play around with it and become comfortable with it. Don’t use excuses, hold yourself accountable. Your coach will then check in periodically to provide feedback and guidance.

051514

What’s On Tap

Saturday 5/17

1. Dumbbell Thrusters from 10″ box
15 – 12 – 9 reps AHAP

2. AMRAP 10
Push-ups 25
Pull-ups 7
Glute-ham raise 7

Sunday 5/18

1. Back Squat – 6, 4, 2

2. “Tailpipe”
With a partner perform three rounds each for time

250m Row
Front Rack Hold, 140#/95#

Monday 5/19

1. For time.
Row 1000 meters @ a 2:00(2:20)/500 meter pace or greater
Sumo deadlift/high pull @ 1/2 body weight X 21 reps
Row 500 meters @ a 1:45(2:05)/500 meter pace or greater
Powerclean (from ground) @1/2 body weight X 21 reps
Row 250 meters @ a 1:30(1:50)/500 meter pace or greater
Front Squat, 1/2 body weight X 21 reps

Tuesday 5/20

1. Run 6 minutes out/6 minutes back @ your chosen pace (no measure)

2. 3 RFT
Dips, max reps
Lunge 20 Steps
Push-press max reps @ 1/3 bodyweight
Lunge 20 Steps
HS Push-ups max reps
Lunge 20 Steps

Score is time and post reps for dips/PP/hspu to comments.

Wednesday 5/21

1. Run 1 mile

2. Perform 5 rounds, rest as little as possible.

15 Back extensions
15 Knee to elbows

3. For time as heavy as possible:

50 Unbroken Thrusters from 10″ box with dumbbells.
Don’t stop or pause; pump them out.

Thursday 5/22

1. Snatch – 6, 4, 2, 2

2. For time (rest only during transition for the weights, have all weights out already)

15 Squat clean and jerk @ 50% BW
Deadlift @ BW, max reps
15 Squat clean and jerk @ 50% BW
Back squat @ BW max reps
15 Squat clean and jerk @ 50% BW

Friday 5/23

1. Bench press – 5, 3, 1

perform 30 band pull aparts in between each round.

2. Lunge 50 alternating steps with DB’s @ 1/4, 1/3, or 1/2 bodyweight and no stopping.

3. Push Press – 5,3, 1

perform 30 band pull aparts in between each round.

4. Glute Ham raise – 15, 12, 9

15 May 2014

Friday 051614

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1. Deadlift 3-2-1-2-3

2. 3 Rounds for time
400m Run
15 Toe2Bar (strict and slow)
20 Med ball cleans, 20#/14#

Hey CFB!

TBT - Coach Pat getting after the Warrior Pose!

TBT – Coach Pat getting after the Warrior Pose!

 

Way to attack every WOD this week.  Everyone has been pushing hard to make themselves better before, during, and after class.  It’s amazing to watch.  Keep it up!

 

Here is another opportunity to make yourself better.  The CFB Yoga Class will help you recover from this hard week of training and prepare you for next week.  It will take place on Sunday morning at 8:30am.  Please arrive a little early to be ready to start right at 8:30am.  In order to participate, all you have to do is sign up below.  Right now we have two people signed up and we need at least six people to make it a go, so please sign up as soon as you can.  If you have any questions please shoot me an email – [email protected]

 

CFB Yoga – Sunday, May 18th @8:30am – Sign Up Here!

 

14 May 2014

Thursday 051514

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1. Push Press – 8-6-4

2. AMRAP 15 
3 L-sit pull-ups 
1 minute max double unders

Post rounds completed and total double unders completed.

14 May 2014

Are There “Better Sugars”?

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This past Sunday, Mother’s Day, I was relaxing and watching the Today Show, when I saw something that made me do this:

 

facepalm-1

 

Let me explain: they had a segment on cooking Mother’s Day brunch featuring Mary J. Blige’s personal chef. She was making a bunch of delicious looking stuff and making it healthy. One item was granola, using mostly nuts, dried fruit, and palm sugar. And as she’s describing the granola she keeps talking about palm sugar as “a better sugar” and a healthier sugar. Now you see why the face palm?

 

I see this on a lot of Paleo blogs too; they’ll use honey instead of sucrose, and almond or coconut meal instead of flour and proclaim it a healthy item.  So now seems like a good time to tackle the “better sugar” question.

 

The Glycemic Index

 

Let’s start here with a quick review. The glycemic index is a measure of how a particular food or beverage affects your blood sugar compared to 50 grams of white bread. Low glycemic foods have a glycemic index (GI) below 55, and high glycemic foods are above 70.  High glycemic foods cause a larger spike in your blood sugar, resulting in more insulin production and usually followed by a drop off. This cycle occurring over and over again can lead to insulin resistance, and ultimately diabetes. Lower glycemic foods tend to hit the blood sugar more slowly, resulting in less insulin release and a more stable curve. This graph illustrates it well (hint: you want to be closer to the blue line).

Image c/o foodpyramid.com

Image c/o foodpyramid.com

 

Now here is where a few common sugars fall on the glycemic index:

 

Screen Shot 2014-05-14 at 9.50.52 AM

Data from the American Journal of Clinical Nutrition and Coconut Palm Sugar 

 

So…

 

It would stand to reason that lower glycemic sugars like palm sugar and agave would be good for you compared to sucrose, right?  Not so fast. Sugar its still sugar. All forms of sugar are calorically equivalent at 4 calories per gram, and are still a source of calories that provides zero nutritional quality (no fiber, no vitamins, no minerals, no other nutrients). Agave is highly processed, and coconut palm sugar production may well be unsustainable.

 

It’s kind of like what I said about high fructose corn syrup and sucrose: just because one thing might be similar or slightly better than another thing, doesn’t mean both are good for you. If you’re pursuing a healthy diet, finding the healthiest type of sugar is like finding the healthiest version of Frosted Corn Cereal – one may be better than another but neither are all that great for you. If you are making something that requires sugar, think about how you can cut back on the sweetness. Maybe add a banana instead of some of the butter in cookies or bread, which will maintain consistency and add more natural sweetness. Or check out Stevia. I haven’t done any research personally (meaning I haven’t used it a bunch yet), but I’ve heard great reviews.

 

What are your thoughts on sugar? Do you have a go-to type of sweetener?

13 May 2014

Wednesday 051414

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1. Bike/Row – 3 x 2 minute max effort (calories) 
Rest 5 minutes between efforts.

2. 4 rounds for time of:

15 GHD sit ups 
5 Handstand push-ups 
10 Back Squats @ 2/3 of bodyweight

Bar for Back squats must be taken from the ground each rep.