Blog Archive

Home
2014
Archive for: July
28 Jul 2014

Tuesday 072914

By There are no tags 0 comments

AMRAP 20

10 Pull-ups 
20 Push-ups 
30 Deadlifts, 135/95

27 Jul 2014

Monday 072814

By There are no tags 0 comments

1. Power Clean – 1.1.1.1 x 3 sets @ 73%, rest 3 min between sets

2a. Ring Dips 8-12 reps x 3 sets, rest 1:00 between sets 
2b. Glute Ham Raises (only to parallel) 8-15 reps x 3 sets, rest 1:00 
between sets

3. AMRAP 6 
15 Russian Swings, 32kg/24kg 
10 Toe 2 Bar

26 Jul 2014

Sunday 072714

By There are no tags 0 comments

With a partner complete for time (relay style)

21-15-9 reps of

Hang Squat Clean, 95/65 
Handstand Push-ups

Then both run 1500m at the same time (both must finish for final time).

25 Jul 2014

Saturday 072614

By There are no tags 0 comments

1. Snatch – 1.1.1.1 x 3 sets @ 73%; rest 3:00 between sets

2a. HSPU Cluster 3.3.3.3 x 3 sets, rest 1:00 between sets 
2b. Palms facing you Pull-up cluster 3.3.3.3 x 3 sets AHAP, rest 1:00 
between sets

3. 12-9-6 for time 
CTB Pull-ups 
Box Jumps, 30″/24″

25 Jul 2014

072514 – FIRE IT UP FRIDAY!

By There are no tags 0 comments

Here we are everyone! It’s another Friday and tonight is the In-House Throwdown! So Fire It Up! I am looking forward to seeing everyone since I have been away for the last week. Remember that afterwards we will order in some Soul Fire BBQ and bring whatever you would like to drink.

This time away didn’t permit me to train as much as I would have liked and it wasn’t very active at all. It was a painful reminder of how much our bodies just want and need to move on a daily basis. I am not speaking about getting into the gym and hitting the WOD but just moving. Go for a walk, hike, swim, whatever! Being sedentary is not good for ya! I have been able to train the last 3 days and I feel significantly better because of it. Keep moving!

HYDROSTATIC WEIGHING

Keith from Metrowave Fitness will be with us again next weekend. He will be able to begin weighing on Friday PM and then Saturday AM. If you registered for the first round then you are set for this time as well. There will be a sheet at the front desk this week to sign up for a time slot. 

If you have not previously signed up but would like to participate this time then you can email Neal and sign up on the sheet as well. The cost is $75 for a one time dunk test. $125 if you want to pay for two dunk tests (Keith will return again in the fall at a date TBD).

Why should you participate? Hydrostatic weighing is the 98.5% accurate in determining your body composition. Favorable body composition is one health marker we use in the sick to super fit continuum.  The scale is not a good indicator of fitness as it does not differentiate between muscle and fat. Further, those participating in the dunking receive a handout outlining recommended macronutrient consumption to improve one’s body composition. 

WHAT’S ON TAP

Here is this upcoming week’s programming:

Saturday 7/26

1. Snatch – 1.1.1.1 x 3 sets @ 73%; rest 3:00 between sets

2a. HSPU Cluster 3.3.3.3 x 3 sets, rest 1:00 between sets
2b. Palms facing you Pull-up cluster 3.3.3.3 x 3 sets AHAP, rest 1:00 between sets

3. 12-9-6 for time
CTB Pull-ups
Box Jumps, 30″/24″

Sunday 7/27

With a partner complete for time (relay style)

21-15-9 reps of

Hang Squat Clean, 95/65
Handstand Push-ups

Then both run 1500m at the same time (both must finish for final time).

Monday 7/28

1. Power Clean – 1.1.1.1 x 3 sets @ 73%, rest 3 min between sets

2a. Ring Dips 8-12 reps x 3 sets, rest 1:00 between sets
2b. Glute Ham Raises (only to parallel) 8-15 reps x 3 sets, rest 1:00 between sets

3. AMRAP 6
15 Russian Swings, 32kg/24kg
10 Toe 2 Bar

Tuesday 7/29

AMRAP 20

10 Pull-ups
20 Push-ups
30 Deadlifts, 135/95

Wednesday 7/30

1. High Bar Back Squat @ 20×1, 7-9 reps women/70% x 3 reps for men x 5 sets, rest 2:00 between sets

2. “Nancy”

Complete 5 rounds for time
Run 400m
15 Overhead Squats, 95/65

Thursday 7/31

Row 5 min for max calories

rest 4 minutes

Run 5 min for max distance (500m loops)

rest 5 minutes

Row 5 min for max calories

Friday 8/1

1. Shoulder Press – 2RM

2. EMOM 15
5 Over the bar burpees
1 Snatch, 185/125

24 Jul 2014

Friday 072514

By There are no tags 0 comments

1. High Bar Back Squat – 5 reps x 3 sets @ 70%; 22×2

2. “Bell” 
3 rounds for time

15 Deadlift, 185/125 
15 Pull ups 
15 Front Squat, 185/125

FRIDAY 7/25 – IN-HOUSE THROWDOWN

1. 3 attempts (10 min) to establish a 2RM Front Squat

1 minute rest then

2. AMRAP 8 
Row 16 calories 
8 Burpees

23 Jul 2014

Thursday 072414

By There are no tags 0 comments

1. Power Clean – 4 sets x 1.1.1.1 @ 70%, rest 3 minutes between sets

2a. Deadlift – 8, 8, 6, 6 – touch and go, rest 1:30 
2b. Handstand push-up cluster – 3.3.3 x 4 sets, rest 1:30

3. Row as far as possible in 7 minutes.

Hey CFB!  Hope you’re all getting pumped for the Throwdown tomorrow night.  It’s been a solid week of training and it’ll be fun to see where everyone stands.  Also, props to those who gave CrossFit Dodgeball a go on Monday.  That was a lot of fun to coach.  If you’d be interested in a CFB Dodgeball Tourney let me know.  Just saying, could be epic!  Hit us up with your thoughts in the comments or on FB.

This week it’s my pleasure to introduce you to one of our newest members, Lindsay!  When you meet her for the first time be sure to introduce yourself and throw up a high five!  Here’s a little bit about her to get the conversations started…

Who are you and what are you about?

Hi!  I’m Lindsay.  I am an ordained clergy in the christian tradition and an interfaith chaplain in higher education.  I am passionate about interfaith dialogue, human rights, learning, and most importantly drinking red wine with girlfriends.  I am married to an awesome man and have two very lively kiddos (ages 1 and 4) who have taught me more about myself and life than I’ve ever learned in a classroom.

Why did you join CrossFit Boston?

A girlfriend of mine who is in her forties and is in incredible shape challenged me to give CrossFit a try.  She said after 3 months of CrossFit, I would never go back to a conventional gym.  The future has yet to be told, but at this point, CrossFit has been a refreshing change!

What are some of your goals for this year?

I haven’t been consistently active for the past 5 years, so my primary goal is to be active!  And my ultimate goal is to have sustained energy with my kiddos on the playground.  Ironically, some days after training I have a hard time even picking up my kiddos!  But overall, I can already feel a very positive difference.

What are you looking forward to once you graduate to group classes?

I’m terrified to join group classes!  There are some crazy good athletes doing crazy amounts of pull ups in there.  But in spite of that fear – I am most looking forward to the team atmosphere in the group classes. Not to mention that whoever picks the music at our gym actually did an entire class to musical theater… Love it!   Who wouldn’t want to work out to that?!

Screen Shot 2014-07-23 at 8.20.34 AMRaise your hand if you haven’t heard at some point in your life that you need 3 servings of dairy (or low fat dairy) to maintain strong bones. Let me guess, no hands.

Now, milk is a pretty decent food. It has calcium and is fortified with vitamin D, both of which are good for your bones. As a bonus, (low fat) dairy consumption has also been associated with decreased risk of cardiovascular disease and type 2 diabetes and is associated with lower blood pressure. In addition, milk contains a mix of protein and carbohydrates that make it a good post workout recovery beverage (or part of one that includes added protein). 

But do you need to drink 3 cups (8 oz glasses) of it per day? No, you don’t. So where did that recommendation come from?

A Brief History of Milk In The US

Back in the 1940′s and 1950′s, everyone drank whole milk. It went in cereal and accompanied dinner. But somewhere around the 1950′s and early 1960′s, people started hearing that whole milk was bad for your health. That it could increase your risk of heart disease. So people stopped drinking it. In the meantime, the Dairy Industry kept on producing at high numbers, creating a surplus. This lead to the formation of the Dairy Checkoff Program, which according to Dairy Management Inc. works in the following way”

Dairy farmers pay 15 cents and dairy importers pay 7.5 cents for every hundred pounds of milk (or the equivalent thereof) they sell or import into a generic dairy product promotion fund – familiarly called the “dairy checkoff” – that DMI manages along with state and regional promotion groups. That money – with USDA oversight – is used to fund programs aimed at promoting dairy consumption and protecting the good image of dairy farmers, dairy products and the dairy industry.”

So basically, the dairies pay the USDA, and the USDA promotes milk products for them. Totally legit, right? Now to be fair, it is recommended adults consume 1,000 mg of calcium per day, and a cup of milk has 305 mg. So while the 3 cups per day DOES meet those calcium needs, I think framing this in consumption of dairy alone (without more focus on other calcium containing foods) is underhanded. 

Now as educated adults, we might be able to figure this out and recognize that while dairy isn’t bad for us, we also don’t need to consume a gallon of milk a week per person, either. But not everyone knows this information. In addition, according to a new report called Whitewashed: How Industry And Government Promote Dairy Junk Foods:

  • About half of all milk is consumed either as flavored milk, with cereal, or in a drink;
  • Nearly half of the milk supply goes to make about 9 billion pounds of cheese and 1.5 billion gallons of frozen desserts–two-thirds of which is ice cream;
  • 11 percent of all sugar goes into the production of dairy products.

For more see Eat Drink Politics.

So, the government is promoting all this dairy, and much of it is in the form of things like sugary Boston Cream Pie flavored yogurt, strawberry milk, and to accompany fruit loops. 

What Can We Do

My recommendation is to consume dairy as it fits into your life. I eat Nutty Nuggets cereal every morning, and on alternating weeks enjoy it with 2% milk or almond milk. I eat yogurt and cheese every now and again. But I don’t enjoy drinking milk, and I don’t add cheese or milk to most foods. I do, however, use Greek yogurt as a sub for mayonnaise in chicken or tuna salad. However, I know some people (ahem, Martin) drink a lot of milk regularly. And that’s fine too.

Here are my basic tips for dairy:

  • Choose milk that is grass-fed and from humanely raised cows.
  • Choose Whole or 2% milk or plain Greek yogurt. It’s actually pretty hard to have too much on a regular basis if you’re eating rich, plain dairy (at least I find).
  • Avoid ice cream, processed cheese, etc as primary sources of calcium.  The benefit of calcium from a box of Kraft Mac ‘N Cheese is not worth the cost of what else is in the food.
Martin Breu liked this post
22 Jul 2014

Wednesday 072314

By There are no tags 0 comments

Tabata Squats 
Rest 4 minutes 
Tabata Thruster, 45/35 
Rest 4 minutes 
Tabata Clean, 95/65

Notes:

1) The Tabata Interval is 20 seconds of work followed by 10 seconds of rest, repeated 8 times.

2) Add the three scores from each effort for a total score for the workout.


1 2 3 4 5
Athlete of the Month

  • David Kemp

    IMG_1731

    Let’s start with a regret. I wish I had gotten off my ass and joined CrossFit Boston a year ago. Fitness-wise, it had been a rough year since I got out of the Marines and started at HBS (Harvard Business School). Not that I wasn’t working out at all, but what I was doing wasn’t […]

Kid Athlete of the Month

  • ASHLEY SCAFETTA

    IMG_1397

    CrossFit is a sport I believe everyone can participate in. I especially see this in the kid athletes of CrossFit Boston. Every new kid I have the opportunity to coach brings to our community a new perspective. Ashley is a young lady who at 10 years old is already competing in triathlons and is a […]

Find Us on Facebook