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18 Jun 2014

Dr. Oz And The Senate

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10472853_10152497263526649_803906574020790506_nToday, I come to you with joyous news. Well, for me anyway. You see, as a registered dietitian and self respecting health professional, I just can’t stand Dr. Oz. I would venture to guess that many other health professionals worth their salt can’t stand him either, for multiple reasons. Allow me to explain.

Dr. Oz started out with such a great mission – use a celebrity platform to break down complicated medical information into easy to digest bits of information for everyday Americans. I’ve watched some of his early shows, where he explains plaque in the arteries using visuals and props. But then somewhere along the way, he started endorsing weight loss and other products. And all of a sudden this likable, easy to understand doctor was selling Americans on raspberry ketone extract and green coffee bean extract as a miracle, life changing weight loss product. The thing is, obesity and chronic disease are complicated conditions influenced by numerous factors to include genetics, hormone levels, environment, and lifestyle. It is impossible to lose weight or gain health without making at least some modest lifestyle change (and more often, modest changes aren’t enough). Even people who get weight loss surgery – once and maybe still viewed by many as a “cop out” – have huge lifestyle changes to make, like adjusting to significantly reduced portions, and taking protein and vitamin supplements to avoid deficiencies, all in addition to dealing with the emotional stuff everyone else trying to lose weight deals with. And even for the successful, weight loss is not miraculous. It often comes about via hard work and/or great sacrifice. You can’t just a vegetable here and there, walk on the treadmill occasionally, and miraculously lose weight due to some supplement/extract/miracle. It just doesn’t work that way. Yet Dr. Oz used his name and platform to essentially convince many Americans that it could. And while he never endorsed any specific product, when he calls raspberry ketones a “fat burner in a bottle” , people listen.

 

But yesterday, Oz had to face the music. Yesterday, Dr. Oz testified in front of the Senate Consumer Protection Panel on deceptive advertising for diet supplements and over the counter products. And Senator Claire McCaskill of Missouri let him have it! It was great. I haven’t watched video yet, but she basically called him out on all the BS he’s sold people on his show. To read a recap and watch the video, check out the coverage from CBS News and Business Insider.

 

What are your thoughts on Dr. Oz? Am I being too hard on him, or is my frustration valid. Let me know in the comments!

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Hey All! It’s Hump Day and I was pleasantly surprised with 17 of you in the 6am class. The energy was high and fun while hitting the WOD. The rest of the day will have to step it up to keep pace!

BUMPER STICKERS

We have received the new shipment of CrossFit Boston Bumper Stickers. Grab yours at the front desk and show your pride for CFB! Don’t have a car? Throw it on your laptop.

CROSSFIT BOSTON SHORTS

Via Privé - VPX Men's shorts

Via Privé – VPX Men’s shorts

After trying multiple shorts from different manufacturers, I have finally found a pair of shorts that feel great and are functional for CrossFit. You may have seen me in the Via Privé VPX black board shorts. I have been testing them, trying to destroy them for a couple of weeks now. They fit great and don’t bunch up at the waistband or ride up as I squat or perform any other activities. They are super light and dry very quickly post WOD or if you want to jump in a pool (yes, I have tried them in a pool too!). 

We are going to take some pre-orders for next Wednesday. I have a S, M, L, and XL available behind the desk to try on. If you are interested, try on a pair and you can fill out the information on the order form at the front desk. The layout will be a small CFB Sign Logo on the left leg towards the bottom, subtle and classic. The shorts will retail at $65.

 

COMPETITOR PROGRAM

After having numerous conversations with different members after Regionals, we are going to be launching a revamped Competitor Program. I am bringing in Coach Kevin O’Malley of CrossFit Vagabond, Easton MA to design and oversee the program.  Kevin has a ton of experience as both a Regional Level Competitor and coach of CrossFit Athletes up to the Games Level. 

The first step will be to contact me. I will forward you the initial testing sheet that needs to be completed so that I can pass it along to Kevin. He will then begin putting together the plan. Don’t worry if the entire sheet is not filled out. If you know some of the outputs based on recent trainings then you can use those benchmarks.

I want to make this available for anyone that is interested in pursuing CrossFit as a Sport and is interested in competing locally, regionally, and nationally. The day to day specifics will depend on the number of people that jump on in. There will be at least 1 if not 2 days per week that we will meet as a group to train and get feedback from coaching. The rest of the time it will be the responsibility of the group to coordinate with each other and complete the programming.

The program will be $49/month. The fees include: programming, coached classes, check in with myself and Kevin, and continual tweaking based on progressions.

Email Neal if you have any questions or to request the form and get started!

17 Jun 2014

Wednesday 061814

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1. Back Squat – 8RM (20 minutes)
2. 3 rounds for time 
15 knee to elbow 
5 muscle ups 
15 knee to elbow 
rest 2 minutes
If you can’t muscle-up substitute 25 pull-ups and 25 dips at each round,and….
get the muscle-up soon. Power through this workout.

16 Jun 2014

Tuesday 061714

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1. Dumbell “Tabata” Thrusters (front squat/push-press, interval: 20 sec’s on/10 sec’s off X 8) Use 10″ box.
challenge is 10 reps while holding at least 50% of your BW in DB’s.
rest 8 minutes
2. 3 rounds for time 
15 over the box jumps 
15 power cleans, 115/75

16 Jun 2014

Motivated Monday

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“To get to the next level your spirit has to be stretched. Don’t be discouraged by the growing pains. Promotion is a process.” 
 
– Thema Davis
 
Being fit. Truly fit. The best shape of your life fit is a journey. Not a destination. It doesn’t happen overnight and it is not entirely physical. It is mental, emotional, spiritual and physical. 
 
Training CrossFit pushes the individual to train beyond his perceived means. To not quit because there are 8-13 others training right beside you that want to quit, but they don’t so you cannot. The confidence gained from completing tasks you didn’t think you could accomplish, learning new movements, moving heavier weights, carries over into other aspects of life.
 
If you are reading this and thinking, “Whoa, Neal, its just working out,” then you are not paying attention. This is more than just a workout. This is a way of living. When you walk in the door and see a 5k row and some odd number of deadlifts and handstand pushups you get charged by the challenge and make the determination to give everything you have for that one hour into that training session. You will carry that same attitude and tenacity into the rest of your life; your job, your family.
 
The numbers at the end of it all don’t matter nearly as much as completion and effort of the task. There are going to be rough patches where progress will seemed to have stalled. Moments where you aren’t sure if you are still improving. Push on.
 
Victory is walking away knowing you gave it your all. 
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16 Jun 2014

For The Win

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Sun’s Out Guns Out for the win! The CrossFit Boston softball team finally got their first win of the season. It took us 4 games to finally figure it out, but we worked it out. Why did I decide to write about this today? Well, I guess I’m proud of what we’ve all done and how far we’ve come. What follows is my version of how we got to our first win.

 

The first game of the season, we had literally NO idea what we were doing. No one knew what positions they were going to play or what was going to win us games. And it was obvious. The other team capitalized on this and annihilated us. So bad that the mercy rule came into play. That was the beginning of our journey to learning how to win. Many lessons were learned… and taught clearly. 

 

The second game we found out who were our positional players and how to rotate players through positions. We had a little bit of batting practice afterwards (which may or may not have included a post-loss consolation cider… come on guys, beer isn’t paleo) that finally gave some people some time behind the bat that they needed. 

 

The third game we thought we were going to be alright, but then something fell apart. Not sure what it was, but the wheels came off. It was kind of a frantic game. We played with the lineup, which actually taught us that we needed to play with the lineup again :-) 

This game was kind of a mess from the beginning too. We had 3 players who didn’t have a glove, so we had to ask some players from the other team if they wanted to join our team… which to be honest, we needed extra players since we barely had enough players to even play the game. (AAAAAHEEEEMMMMMM!) We had some ups and downs during the game. We were up by 7 or 8 points and all of the sudden, they came back and scored 11 runs in a single inning. We were moderately crushed. But we had another full inning to go, and only needed a couple of runs to tie it up. Batters up! We did it! We ended the inning up by 2 and only needed to hold out one last time in the field. It was a tough inning (mentally and emotionally), but we eded the inning without allowing a score. 

 

So back to the question I asked earlier. Why did I decide to write about this? Because we all learned something. That is something everyone can take back to the gym. Every time we do something we should be thinking about how we can make that lift or movement easier. Learning how to make movements easier means that we have a better bar path or are using our hips in the most efficient manner. The more you do this, the more consistent you will be which just might get you that PR. 

 

So take a lesson from our season thus far and learn something to make your time in the gym more effective. 

15 Jun 2014

Monday 061614

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For time:
2000m row or 1600m run 
21 Deadlift, 145/100 
21 Ring dips 
2000m row or 1600m run 
15 Deadlift, 145/100 
15 Ring dips 
2000m row or 1600m run 
9 Deadlift, 145/100 
9 Ring Dips

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14 Jun 2014

Sunday 061514

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Harvard Stadium

Run as many stadium sections as you can in 20 minutes.

13 Jun 2014

Saturday 061414

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Harvard Track

1. 8x100m sprints with 45 sec rest between efforts
2. 4 rounds for time 
400m run 
50 Air Squats

FIRE IT UP! FIRE IT UP!

This week has been a test in and of itself. If you were in more than 3 times during the week, your body is probably feeling tired. You know, in that good way when you know you have physically put yourself through some tough sh*t and will become better because of it. 

Yesterday was a plethora of new personal bests in max pull-ups. It was great to see as I know many of you had been working so hard to improve them for quite some time. Congratulations to those that made the leader board: Rachael (we will miss you), Stacey E (look how far you have come – Ray for the orange and the blue!), Alex B (awesome Coach to Be), Russ (VPX), Nigel (Pencilnecks UNITE), and Lapidus (#dadstrong). You all have raised the bar for others to strive for. Great work!

FLAG DAY BBQ 

When: Saturday at 5pm

Where: Mark and Kari’s – 20 Taylor Rd, Belmont

What: Food & Drink – $10 to cover cost of food and drink. You can bring a dish two if you like.

RSVP: [email protected]

CROSSFIT LEVEL 1 SEMINAR 

The gym is closed this weekend while we host the CrossFit Level 1 Seminar. Meet Saturday at the Harvard Track (9am) to complete a WOD on your own with the membership (no coach will be present). Meet Sunday (9am) at the Harvard Stadium, again, this will not be instructor led.

WHAT’S ON TAP

Saturday 6/14 – Harvard Track

1. 8x100m sprints with 45 sec rest between efforts

2. 4 rounds for time
400m run
50 Air Squats

Sunday 6/15 – Harvard Stadium

Run as many stadium sections as you can in 20 minutes.

Monday 6/16

For time:

2000m row or 1600m run
21 Deadlift, 145/100
21 Ring dips
2000m row or 1600m run
15 Deadlift, 145/100
15 Ring dips
2000m row or 1600m run
9 Deadlift, 145/100
9 Ring Dips

Tuesday 6/17

1. Dumbell “Tabata” Thrusters (front squat/push-press, interval: 20 sec’s on/10 sec’s off X 8) Use 10″ box.

challenge is 10 reps while holding at least 50% of your BW in DB’s.

rest 8 minutes

2. 3 rounds for time
15 over the box jumps
15 power cleans, 115/75

Wednesday 6/18

1. Back Squat – 8RM (20 minutes)

2. 3 rounds for time
15 knee to elbow
5 muscle ups
15 knee to elbow
rest 2 minutes

If you can’t muscle-up substitute 25 pull-ups and 25 dips at each round,and…. get the muscle-up soon. Power through this workout.

Thursday 6/19

1. Jerk from behind the neck – 1RM (20 min)

2. Complete 3 circuits:
Box Jump twenty-five jumps in sixty seconds, then immediately
Powerclean 15 reps.
Rest sixty seconds.

No rest during jumps or powercleans. Each round is about three minutes including rests.

Intermediate: 20″ box and 50% bodyweight powerclean
Advanced: 26″; box and 75% bodyweight powerclean
Elite: 32″ box and 100% bodyweight powerclean

Friday 6/20

1. Power Clean – 1RM

2. “The Bear”
Without stopping or dropping the bar, complete the following sequence, seven times:

Power Clean
Front Squat
Push Press (have bar land behind head, in rear-rack position)
Back Squat
Push-Press (have bar land on chest, in front-rack position)

Once you’ve completed the sequence seven times consecutively without stopping, drop the bar. Add weight, attempt another sequence of 7. Repeat for a total of five rounds.

NOTES:

1. PLEASE TAKE THE TIME TO WATCH THE DEMO VIDEO http://youtu.be/0WOP9J7QPwI. It will help clarify things immensely.
2. There is no time limit for this progression. Athletes may take as much time or as little time as needed between rounds.
3. Once a sequence of seven has been started it can’t be stopped. If you need to rest, you must do so with the bar on your back or on your chest – it may not rest on the ground.
4. Athletes are to START LIGHT, and add weight after each completed sequence of seven.

Saturday 6/21

“Kelly”

5 rounds for time
400m run
30 Box Jumps
30 Wallball shots