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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

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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.

21 Jul 2014

Tuesday 072214

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1a. Front squat – 4 sets x women 8-12 reps/men 5 reps @ 70%; 21×1, rest 2 mins between sets

1b. Dips – 4 x Amrap (-4), stop 4 reps shy of failure

2. 10 sets x :10 L-sit hold, rest :30 between sets

3. 21-15-9 for time 
Goblet squat 
KTE

Bre Nicole liked this post
20 Jul 2014

Monday 072114

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Perform three rounds of this couplet for time.

Three muscle-ups 
50 sit-ups

Notes:

1) Perform any sit-up you want.

2) If you still can’t perform the muscle up. Give us 15 strict pull-ups and 15 strict dips per round.

3)Typically, you’ll have the strength for a muscle-up when you can do 15 pull-ups and dips without a pause.

Bre Nicole liked this post
19 Jul 2014

Sunday 072014

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*”Grace + Helen”*

With a partner perform the following:

60 Clean and Jerks, 135/95

Then

6 rounds of

400m run 
21 KB Swings, 24kg/16kg 
12 Pull-ups

For the clean and jerks the partners must alternate every 10 reps until all 60 reps are completed. Then the partners will alternate every round until both complete 3 rounds each of the workout. The total time to complete the entire workout is the score.

18 Jul 2014

Saturday 071914

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1. EMOM 12 – women 4 snatch/men 2 Snatch @ 75%

2. Row :30/:30 – 20 rounds 
:30 @ 90% take 7-10 seconds off your 500m pace 
:30 rest

Hold the pace for all 20 rounds

18 Jul 2014

071814 – Fire It Up Friday!

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It’s a great morning here in Ol’ Latrobe while getting away with the family for a few days. We have been spending time relaxing, hitting the parks for the kids, and reuniting with family that we haven’t seen for some time. Getting away is good for recharging the batteries so we can hit it hard again once we are back in town. I am looking forward to hitting some heavy iron!

It’s about time for me to FIRE IT UP and here is what I am going to be doing for my workout today:

AMRAP 12
2 suicide sprints on the basketball court
5 Burpees
10 Push ups
15 Sit-ups
20 Squats

IN-HOUSE THROWDOWN

Next Friday is our In-House Throwdown beginning at 6:00pm. The heats will go off every 30 minutes with 8 athletes at a time. Right now the plan is for 5 Heats finishing the final heat at 8:30pm. Afterwards we will be ordering in delivery from Soul Fire BBQ or you can bring something from home. Bring your favorite summer beverage and kick back with some friends. 

Sign up for your Heat HERE.

WHAT’S ON TAP

Saturday 8/19

1. EMOM 12 – women 4 snatch/men 2 Snatch @ 75%

2. Row :30/:30 – 20 rounds
:30 @ 90% take 7-10 seconds off your 500m pace
:30 rest

Hold the pace for all 20 rounds

Sunday 8/20

“Grace + Helen”

With a partner perform the following:

60 Clean and Jerks, 135/95

Then

6 rounds of

400m run
21 KB Swings, 24kg/16kg
12 Pull-ups

For the clean and jerks the partners must alternate every 10 reps until all 60 reps are completed. Then the partners will alternate every round until both complete 3 rounds each of the workout. The total time to complete the entire workout is the score.

Monday 8/21

Perform three rounds of this couplet for time.

Three muscle-ups
50 sit-ups

Notes:

1) Perform any sit-up you want.

2) If you still can’t perform the muscle up. Give us 15 strict pull-ups and 15 strict dips per round.

3)Typically, you’ll have the strength for a muscle-up when you can do 15 pull-ups and dips without a pause.

Tuesday 8/22

1a. Front squat – 4 sets x women 8-12 reps/men 5 reps @ 70%; 21×1, rest 2 mins between sets

1b. Dips – 4 x Amrap (-4), stop 4 reps shy of failure

2. 10 sets x :10 L-sit hold, rest :30 between sets

3. 21-15-9 for time
Goblet squat
KTE

Wednesday 8/23

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.

Thursday 8/24

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.

Friday 8/25

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

 

17 Jul 2014

Friday 071814

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Tier 1 Fitness Rating Test

400m med ball run 
Max Pull-ups 
Max Push-ups 
Max Sit-ups (1 minute) 
Tabata Squats

17 Jul 2014

Bay States Summer Games Recap

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First and foremost I am very proud of all my lifters. Everyone trained hard, showed up Sunday and gave 110%.

  • Sharon walked away from the platform elated having not only achieving meet PR’s but lifetime PR’s on both lifts. She also went 6 for 6 successful lifts. Overall she increased her total by 6kg. Sharon got a silver 2nd Place Medal.

 

  • Sophie competed in her first weightlifting meet and posted some very impressive numbers also going 6 for 6 successful lifts. She ended her total with her Clean and Jerk 1 kg from lifetime PR and matched her Snatch PR. Let me say these PRs were established 1 week from competition. Having gone 6 for 6 and hitting these numbers is mind blowing. It proves that the determination and hard work invested paid off. Sophie tied first place; however due to the other competitor weighing less, she medaled 2nd Place Silver.

 

  • Sean has improved his form remarkably in the last year on both lifts, especially in a meet setting where you are attempting much higher weights than practice with 100 people watching. Sean Snatched higher than he did in his last meet but had some trouble with the clean and jerk. Next meet I am sure he will make these attempts he was aiming for.

 

  • Joe was a last minute competitor having been accepted on the waitlist 2 weeks out. This was also Joe’s first weightlifting meet and he ended his snatch 1kg from his PR and hit a clean and jerk 1 kg more than his lifetime max. I think he performed remarkable when looking back on how little preparation he had as far as practicing the lifts consistently. I feel he is a natural lifter who has the ability to be great if he decides it is something he wants to pursue.

 

  • Martin I know we all like to pick on Martin and he deserves most of it, but Martin showed up at my doorstep at 6:50am Sunday when he did not lift until 3-4 that afternoon. He helped me keep track of the warm up platform and the competition platform for 4 lifters. There was more than one instance that I had a lifter on each Platform and I would not have been able to manage this as effectively without Martin helping me with the early lifters and Sharon helping with the heavyweights. I know Martin stretches more than any human being needs, but he has also been a competitive athlete most of his life and it showed when he stepped on the platform. Martin hit 3 beautiful snatches obtaining a lifetime 5kg PR. He opened the clean and jerk with his last meet PR, and then hit a 5kg PR on his next lift. On the third lift he hit 100kg which is a 10kg lifetime PR and was so excited he dropped and celebrated before the judges told him “down” and he received a no lift. So on the books a 5kg PR but as far as I am concerned he nailed 100kg. We had a very frustrating week leading up in practice so I am very proud of the turnaround.

 

  • Eric was also competing in his first meet. He has been training for months diligently. He needed a 205 total to qualify for National Masters so wanted to start somewhat conservative to ensure he made the minimum total. He very easily made the total and hitting 4 of 6 lifts but the misses were big jumps on the third lift of both snatch and clean and jerk but both went overhead easily just very minor mistakes that red flagged him. He is a very hard worker and has the ambition. No doubt he will succeed as far he wants to go with his endeavors.

~ Coach Julie G.


Athlete of the Month

  • David Kemp

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    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

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    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 […]

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