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30 Jun 2014

Tuesday 070114

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Row 500 meters 
Dumbbell “Thruster” 20 reps 
Pull-ups 20 reps

Rest as needed

Row 500 meters 
Dumbbell “Thruster” 10 reps 
Pull-ups 20 reps

Rest as needed

Row 500 meters 
Dumbbell “Thruster” 5 reps 
Pull-ups 20

1) Challenge – row 1:30, 1:35, then 1:40 500′s and “Thruster” with 45, 60, then 90 pounds, while getting 20 reps each pull-up set?

30 Jun 2014

I Hear Voices…

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“It’s how you handle adversity, not how it affects you. The main thing is never quit, never quit, never quit.” 
– William J. Clinton 
Whether it’s 3 x 800m repeats, Row 5k, or AMRAP 7  Burpees, we have all heard that voice in our head to quit. We have carried the thought of why should I work so hard. It’s easier to do less, stop pushing. You can add your own personal favorites to the list.
 
In the middle of a CrossFit WOD there is almost always a point in time where self doubt may trickle in. Where the pain seems it will never end. Everyone experiences it. Even the “elite” CrossFitters. This is when you build your character, learn to how to handle the valleys. Push through and get it done.
 
I am a big believer that what you do within these walls, carry over to outside of them. You begin developing a “Can do” attitude and it stays with you everywhere in your life. You learn to handle adversity in a more positive fashion and you become overall a more productive human being.
 
As Bill Clinton said above, “never quit, never quit, never quit.”
 
 Ricky501

Ricky “501″ never quit this morning while attacking 80# DB snatches and 30″ box jumps

 

 

 

LAST CALL FOR SHORTS!

Tomorrow morning I am submitting the Pre-Order for CFB board shorts from Via Privé/VPX. If you want to try on a pair at the front desk you may do so, be sure to put your size on the sheet with the shorts.

Via Privé - VPX Men's shorts

Via Privé – VPX Men’s shorts

 

 

 

 

 

 

 

 

 

 

29 Jun 2014

Monday 063014

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1. Run 800m x 3; rest 1:00 between efforts

2. Perform three rounds of this circuit:

Dumbbell one-armed snatches (AHAP), alternate three left, three right for total of twelve reps.
Box Jump 25 Jumps, 30/24″

Rest 1 minute

28 Jun 2014

Sunday 062914

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Thruster Ladder

Each Partner must perform 3 reps within the minute before moving on the next weight. There will be 30 seconds of rest between each weight.

1 – 75/55 
2 – 95/65 
3 – 115/75 
4 – 135/95 
5 – 155/105 
6 – 165/110 
7 – 175/115 
8 – 185/125 
9 – 205/135

Rest 12 minutes

400m/200m MedBall Relay

Complete for time

Partner 1 runs 400m with a MedBall (20/15). Switch out and partner 2 goes. 
Then immediately run 200m with the MedBall.

27 Jun 2014

Saturday 062814

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1. Shoulder Press – 31×1, 3 x 5 reps @ 80%, rest 1:00 between sets 
2. Clean & Jerk (50,75, or 100% BW) 15 reps 
Row 500 meters 
Rest two minutes 
Clean & Jerk, same load, 15 reps 
Row 500 meters 
Rest two minutes 
Clean & Jerk, same load 15 reps 
Row 500 meters 
Time each interval and post to comments, along with load for the clean and jerk.

27 Jun 2014

FIRE IT UP! JUNE 27, 2014

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Fire It Up! Fire It Up!

It’s the last Fire It Up Friday of June and it was a HOT week. Training was great! Effort was awesome! Keep that energy high. You probably don’t realize it but you all motivate and inspire me and the staff on a daily basis.

Death by pull-ups! Joe set himself up for second place by completing 18 rounds. Alon just missed equaling the effort. Daddy Lapidus nailed 16 after getting 40 consecutive pull-ups last week. #DADSTRONG

I love it! Alex represented the ladies very well with 16 rounds herself. All the years of pole vaulting has served her well in the pull-ups of CrossFit!

I am eager to see how you all do today for the max snatch. Get after it and nail it. FIRE IT UP!

4th of JULY SCHEDULE & July Class Schedule

Thursday, July 3 – Gym closes at 7:30pm

Friday, July 4 – Closed

Saturday, July 5 – 4th of July HERO WOD, 9:30AM

PLEASE ARRIVE NO LATER THAN 9AM TO MOBILIZE AND WARM UP.

Afterwards, plan to head over to Breakfast Club for a brunch.

We have added Tuesday and Thursday classes at 7:30pm beginning July 8 for those whose schedules do not permit them to train earlier in the day. We have been running the class as a test for the last few weeks and we are now ready to make it live.

There will not be a 7:30pm class on Thursday, July 3.

In House Throwdown – Friday, July 25

On Friday, July 25 we will be hosting the CFB in-house Throwdown. Details and registration page will be released soon. Be ready to hang out after and watch the CrossFit Games streaming live from Carson City, CA. Mark your calendars and be sure to be here!

MASTER’S FUNCTIONAL FITNESS LEAGUE

I have registered to compete in the first World Masters Team Championships. Age requirements are 35+ and the WOD’s will conducted here at CFB August 7-10.

Here is some more detail:

The MFFL will hold the 1ST WORLD MASTERS TEAM CHAMPIONSHIP on August 7-10, 2014.

This is an online competition that will crown the Fittest Masters (35+) Region in the World.  Competitors will sign up as individuals and compete at their home box with points accumulated by all age groups and divisions within their REGION.  Workouts will be adjusted for age, gender and experience level so beginners through beasts can accumulate points for their region.  Masters who are injured can participate in partial WODS as allowed by their physician, spouse or their own good sense.

All Regions in the World are urged to compete.  Regions with fewer participants may be combined (ie. Asia with Australia, Latin America with US South Central,  Africa with Europe). Scores must be validated by a local certified judge. We may request video from the top 10 places in each WOD- these need be only cell phone videos- no special equipment is required.

If you are interested in participating, you can register here.

WHAT’S ON TAP

Saturday – 6/28

1. Shoulder Press – 31×1, 3 x 5 reps @ 80%, rest 1:00 between sets
What does 31×1 mean? You can read up here!

2. Clean & Jerk (50,75, or 100% BW) 15 reps
Row 500 meters
Rest two minutes

Clean & Jerk, same load, 15 reps
Row 500 meters
Rest two minutes

Clean & Jerk, same load 15 reps
Row 500 meters

Time each interval and post to comments, along with load for the clean and jerk.

Sunday – 6/29

Thruster Ladder

Each Partner must perform 3 reps within the minute before moving on the next weight. There will be 30 seconds of rest between each weight.

1 – 75/55
2 – 95/65
3 – 115/75
4 – 135/95
5 – 155/105
6 – 165/110
7 – 175/115
8 – 185/125
9 – 205/135

Rest 12 minutes

400m/200m MedBall Relay

Complete for time

Partner 1 runs 400m with a MedBall (20/15). Switch out and partner 2 goes. Then immediately run 200m with the MedBall.

Monday – 6/30

1. Run 800m x 3; rest 1:00 between efforts

2. Perform three rounds of this circuit:

Dumbbell one-armed snatches (AHAP), alternate three left, three right for total of twelve reps.
Box Jump 25 Jumps, 30/24″

Rest 1 minute

Tuesday – 7/1

Row 500 meters
Dumbbell “Thruster” 20 reps
Pull-ups 20 reps

Rest as needed

Row 500 meters
Dumbbell “Thruster” 10 reps
Pull-ups 20 reps

Rest as needed

Row 500 meters
Dumbbell “Thruster” 5 reps
Pull-ups 20

1) Challenge – row 1:30, 1:35, then 1:40 500′s and “Thruster” with 45, 60, then 90 pounds, while getting 20 reps each pull-up set?

Wednesday – 7/2

After a good warm up on the rower, complete max effort for time:

1000m row

then

3 rounds for time

12 Deadlift, 135/95
9 Hang Power Clean, 135/95
6 Shoulder to overhead, 135/95

Thursday – 7/3

Complete for time

30 Barbell Thruster, 95#/65#
500m row

rest 10 minutes then

Perform 30 Handstand push-ups (15 min cap)

Friday – 4th of July CLOSED

Saturday – July 5 (ONE CLASS 9AM)

“Roy”
Five rounds for time of:
225 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups

26 Jun 2014

Friday 062714

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1. Snatch – 1RM (20 minutes) 
2. EMOM 15 
2 Power Snatch @ 75% of 1RM 

25 Jun 2014

Thursday 062614

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Row 500 meters 
Dumbbell walking lunge, 30 steps 
Row 1000 meters 
Dumbbell walking lunge, 30 steps 
Row 2000 meters 
Dumbbell walking lunge, 30 steps 

RRT launchingTryout for the Renegade Rowing Team (RRT)

 

I’m reposting the link for tryouts just in case anyone missed last weeks announcement.  The RRT is a 6 week term, rowing in 8′s on the water at CRI every Tuesday and Thursday morning at 5:30am starting Tuesday, July 22nd.  If you’d like to join the team tryouts will be Thursday, July 17th at 5:30am @CRI.  Please sign up below.

 

Tryouts: Thursday, July 17th @5:30am @CRI

 

Sign Up Here

 

Tryouts Based on your Knowledge of the Following… RRT KSA’s

If you’d like to setup a  free consultation with me to go over the KSA’s at CRI please shoot me an email at [email protected]

 

Have you met Dock?

 

Dock is a new member that just graduated with Fight Gone Bad!  Keep an eye out for him and be sure to welcome him to the crew!

 

Who are you and what are you about?
 
I’m Dock, originally from Cape Cod, I’m currently a struggling illustrator and a part time Grocery Clerk. I’m all about exceeding my own expectations and challenging my potential. Ever since conquering obesity and losing over 120 lbs through my own hard work, I carry the mentality of “Anything’s possible, and if it’s not I’ll give it a run for it’s money.” I apply that in everything I do.
 
Why did you join CrossFit Boston?
 
I joined Crossfit Boston after seeing a bunch of video’s online of crossfit and it seemed to encompass everything that I need to consistently push my physical potential in an encouraging environment of people with a similar attitude. I did research and after being a bit iffy of the credentials of other nearby crossfit gyms I found Crossfit Boston had their act together and after the initial evaluation I knew I made a good choice.
 
What are some of your goals for this year?
 
My goals are constantly in a flux and I never have anything particularly in mind. As far as fitness is concerned I generally just want to surprise myself. I want to be able to reflect back to the time I was overweight and say “How the hell did I get to the point where I can do something like this, that’s incredible!” If I can say that to myself at least 3 times this year, I will be happy.
 
What are you looking forward to once you graduate to group classes?
 
I’m looking forward to just being in a group environment of awesome people. As much as I accomplished working out alone, it kind of sucks and I never really Identify with other folks at normal gyms. I want to be around people who want to move around a lot as opposed to being around people doing slow and concentrated lifts for an hour, I don’t have the attention span for that!

215509924_1de0a32dd9_zOne of the most confusing “no-no’s” of the paleo diet is beans and legumes. Most of us have grown up learning hat beans are healthy for us because of their fiber and protein content, and many vegetarians and vegans rely on them as a protein source. But, according to the founding fathers of the paleo diet, legumes are no good. But what exactly is a legume, and why can’t you eat it? (Hint: if you read on, you’ll see that you can).

 

What Are Legumes?

 

According to Merriam Webster, legumes are “a type of plant (such as a pea or a bean plant) with seeds that grow in long cases (called pods)”. The fruits and seeds of these plants that we eat are also known as legumes. The legume family includes beans, peas, green beans, and peanuts. 

 

Why Aren’t They Paleo?

 

There are a few reasons the paleo community excludes legumes. A few of the big ones include:Screen Shot 2014-06-25 at 10.44.30 AM

1. They contain phytic acid/phytates, which are “anti nutrients” that block the absorption of vitamins and minerals

2. They contain lectins, a class of proteins thought to cause “leaky gut” in the shorter term and problems like arthritis and poor vitamin/mineral absorption in the longer term

3. Cavemen didn’t eat them

 

Why They’re Not The Devil

 

Sadly, a lot of the paleo blogs that explained why legumes aren’t paleo were written with a lot of doom and gloom. I closed out my Safari tab thinking my body was going to self combust if I ate a black bean tomorrow. But then I dug a little deeper and found out it’s not so black and white.

 

1. Phytic acid is the stored form of phosphorous. Phytic acid is often called an “anti nutrient” because it binds minerals in the digestive tract, forming phytate (a mineral bound to phytic acid). This does happen, although phytic acid can be broken down by several processes including fermentation, cooking, soaking, and sprouting. However, despite this drawback, there are some other benefits to phytic acid. When it binds minerals in the digestive tract, it reduces the formation of free radicals, making it like an antioxidant. It can also bind heavy metals (like lead or mercury), reducing their accumulation in the body. You can read this article from a great group of nutritionists and scientists at Precision Nutrition to see more benefits of phytic acid.

 

2. Lectins are a class of protein that binds to sugars. In humans, lectins facilitate cell to cell contact, and in plants they often act as a protection or insecticide. Lectin poisoning is a thing, if you happen to enjoy raw beans. When food passes through our guts, it causes minor damage that is usually easily repaired by the body. However, lectins can cause damage when they slow this repair. When that happens, the digestive lining doesn’t function as well as it should, allowing some undesirable substances that would normally be contained in the gut to pass to the body, and inhibiting the absorption of certain good substances like vitamins and minerals. This is what is referred to as “leaky gut”. If you eat too many lectins, your body will respond by trying to evacuate the gut – i.e. fun symptoms like diarrhea, cramping, vomiting, etc. Gut damage from lectin overdoes can also cause immune responses like joint pain and skin rash. However, it’s not all doom and gloom. Like phytic acid, lectins can also be neutralized by processes like soaking and sprouting. 

 

3. Actually, cavemen may have eaten legumes! A study in the journal Proceedings of the National Academy of Sciences of the United States of America looking at tooth decay in prehistoric skeletons found that neanderthals ate a diverse diet of available plants, including legumes. Although this study was in Neanderthals, it is widely thought that Homo Sapiens enjoyed am ore diverse diet than Neanderthals, meaning it’s likely they would have eaten legumes as well. I mean, it makes sense to me that if the could figure out tools and fire, they could figure out soaking, sprouting and cooking. 

 

What Should You Do?

 

As I love to say in almost all of my blog posts, the impact of choosing to eat these particular foods will depend on a variety of factors, including your genetics, your current state of health, and how much of them you eat. I don’t think legumes should be entirely avoided, but I also don’t think you should eat beans and peanuts at every meal either. That would result in leaving out a lot of other foods with important nutrients – like grass-fed meats and eggs, or vegetables, fruits, organic dairy, etc – that you might otherwise enjoy. There are real concerns about lectins in very high doses (which is why they don’t offer to put Castor beans in your burrito at Chipotle), but a cup of green beans with dinner a couple of nights a month or the occasional hummus and carrots snack isn’t going to give you leaky gut unless you happen to be very sensitive to lectins (research shows individuals on the autism spectrum and those with Crohn’s disease tend to be more sensitive to lectin damage). If legumes are causing a problem for your body, more likely than not your body will inform you of this fact in the form of stomach discomfort, gas, joint pain, etc.

 

What are your thoughts? Do you eat legumes? Avoid them?

 

Photo c/o Heather


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