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24 Aug 2014

082514

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1. Front Squat – 3RM

2. AMRAP 4
Run 200m
5 Pull-ups

rest 5 minutes

AMRAP 4
Run 200m
5 Hang Power Clean, 95/65
5 Burpees

23 Aug 2014

082414

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With a partner each perform the following 3 rounds for time in Relay style
alternating each round

Run 400m
21 Kettlebell Swings, 24kg/16kg
12 Pull-ups
15 Power Snatches, 135/95

22 Aug 2014

082314

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1. Power Clean – 2RM

2. 21-18-15-12-9-6-3
Squat clean @ 50% of 2RM
Sit-ups
20 Calories on the A/D (12 calories on the rower)

21 Aug 2014

082214

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1. Deadlift – 3RM

2. 30-24-18-12-6 
Deadlift @ 60% of 3RM 
Double unders

21 Aug 2014

To Belt or To Not To Belt

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HOLY PR’S BATMAN!

Do you follow us on Facebook (https://www.facebook.com/crossfitboston)? Twitter (@crossfitboston)? If so you will see the pics of members hitting new personal bests during class. Cindy was lights out with 4 of you (Nigel “Pencil Neck”, Isle, Paul, and Shirtless Bob) all completing more than 20 rounds. Great work! Beyond that accomplishment there were many that completed the WOD as Rx for the first time and Audrey hit all of her pull-ups unbroken for the first time. Wicked cool!

TO BELT OR NOT TO BELT…

That is the question. Some CrossFit purists would argue wearing a belt is cheating or blasphemy. The belief is that the amount of lifting performed in CrossFit training develops our midline and that a belt is doing for us what our own body should be doing. Is this thought process correct? What exactly does a belt do? 

Erik B chooses no belt BUT he loves lime green!

Erik B chooses no belt BUT he loves lime green!

Nick Horton from Breakingmuscle.com wrote an excellent piece outlining the pros and cons of a lifting belt and Mike Robertson wrote a piece for T-Nation. Read more about them here and here  then post your thoughts to comments.

I have been barbell training for 26 years and I have always worn a belt for anything over 70% of my maximal lifts. Should you? That is for you to decide.

PROGRAMMING

We are continuing finding the 3RM this upcoming week for some strength lifts. Be sure to upload your results to Pocket Coach. The revamped version is due to launch this fall. You will want to have your information up to date so that you can get the most out of your training.

Saturday 8/23

1. Power Clean – 2RM

2. 21-18-15-12-9-6-3
Squat clean @ 50% of 2RM
Sit-ups
20 Calories on the A/D (12 calories on the rower)

Sunday 8/24

With a partner each perform the following 3 rounds for time in Relay style alternating each round

Run 400m
21 Kettlebell Swings, 24kg/16kg
12 Pull-ups
15 Power Snatches, 135/95

Monday 8/25

1. Front Squat – 3RM

2. AMRAP 4
Run 200m
5 Pull-ups

rest 5 minutes

AMRAP 4
Run 200m
5 Hang Power Clean, 95/65
5 Burpees

Tuesday 8/26

1a. Handstand Push-ups cluster 2,2,2 x 3; rest 1:00 between sets
1b. Pistols cluster 4,4,4 each leg x 3; rest 1:00 between sets

2. Complete this couplet for time (alternate movements)
10-9-8-7-6-5-4-3-2-1 Thrusters, 95/65
1-2-3-4-5-6-7-8-9-10 Chest to bar pull-ups

Wednesday 8/27

“Hockey Night”

10 rounds of
30 seconds of wall balls, 20/15
30 seconds ball slams, 20/15
2 minutes rest

Thursday 8/28

1. AMRAP 4
Deadlift, 275

rest 8 minutes

2. AMRAP 4
Double Unders

rest 8 minutes

3. AMRAP 4
Pull-ups

Friday 8/29

1. Jerk from the rack – work up to a heavy single

2. EMOM Row 15/12 calories on the rower.

How long can you continue? 10 rounds? 15 rounds? 20?

vijaybackHowdy CFB!  How’s your training going?  When’s the last time you mastered a skill?  Have you done a strict Handstand Push Up or Double Under yet?  Have you dreamed of doing Pistols?  Well this September it’s time to make those dreams a reality!  You’re coaches will be rolling out extra skill programming to be done before and/or after classes.  In order to improve and continually progress we must challenge ourselves, and that means working on our goats on a consistent basis.

I’ll be helping everyone master Pistols!

Before we get going I’d like you all to read an article on why your squat may be different then someone else’s.  This way we’re on the same page and can begin working on why you don’t have a pistol yet.  We need to figure out your optimal stance for the squat and then consider how this might affect your setup for the pistol and what you need to improve.  As you read this article you’ll discover why some people can squat narrow and some people have to squat wide.  Should everyone strive to squat with their butt to their heels?  You shall find out.

The Best Kept Secret Why People Have to Squat Differently! (from themovementfix.com)

After checking out this article and video, comment here with your ideal squat stance and why you think that is.

20 Aug 2014

082114

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1. EMOM 20 
Odd: 5 Push Press 
Even: 10 Burpees

2. Complete for time 
Row 1k 
30 KTE’s

K.c. Cunningham liked this post

photo-3Sometimes deciding what to blog about is hard, so I love when you guys ask me questions and give me some inspiration! Shout out to Shannon Flahive for emailing me  a question on olive oil v. canola oil to get this blog rolling. If you’d like me to answer a nutrition question in the blog, email me at [email protected] 

Canola oil has been making headway in the US as a “healthy oil”. Multiple sources cite it as having the following benefits:

  • Less saturated fat (only about 6%) than any other oil
  • Omega 3 fatty acids
  • Higher level of mono-unsaturated fats (observed to be good for cholesterol) than any oil except olive

But what really IS canola oil? There is, after all, no such thing as a “canola” plant. And is it really healthier than other oils, like olive?

Rape Oil

13976697616_6fe78de2a2_zNo, really. Canola oil comes from the seeds of the rape plant, in the same family as mustard, radishes, and cauliflower. Rapeseed had been used in Asia and Europe as lamp oil, and later cooking oil, and later became useful for lubricating steam engines on large ships. The oil from the rapeseed was not ideal for eating because of high contents of eurcic acid, which has been linked to heart muscle damage, but in the 1960′s and 1970′s Canadian plant breeders used traditional cross-breeding practices to mostly eliminate the eurcic acid (subbing in oleic acid instead) and create an oil fit for human consumption. Canola Oil – an abbreviation for Canadian Oil – replaced rapeseed oil production by the 1980′s and is produced in Canada. Canola oil is most often used for cooking or salad. dressings.

Olive Oil

903447_10104168548671861_461021652_oOlive oil is – obviously – produced by pressing tree-ripened olives. Olive oil is produced in a variety of places, and the taste can vary based on origin. There are several types of live oil: extra virgin (the result of the first press of the olive and has less than 1% acid  - this is widely considered the best type), virgin olive oil (also first press, but higher acid content of up to 3%), Fino oil (a combination of extra virgin and virgin olive oil), and simply “olive oil” (a combination of fino and virgin or extra virgin oils). In the US, we also have light olive oil, which is simply olive oil refined to create a lighter color and less intense flavor (the calorie and fat numbers are the same as regular olive oils). 

Uses

Olive oil has a smoke point of 375 degrees F, making it best suited for lower temperature cooking like sautéing. The light olive oil has a smoke point of  468 degrees, making it more suited to frying (or baking, given its light taste). Canola oil’s smoke point at 400 degrees also makes it good for frying. Imagine that – a “healthy” oil ideal for frying.

Many food companies and retailers are using canola oil in their products, likely because it’s supposedly healthier and more versatile given that it is flavorless and has a high smoke point. 

Health

Isn’t this the big question? There have been some scares about canola oil circulating the internet, but so far I didn’t find much to be worried about. 

Olive – A litany of research has shown olive oil to be beneficial for health, and a Mediterranean diet including olive oil has been associated with lower risk of heart disease, obesity, and type 2 diabetes, and lower cholesterol numbers.

Canola – A quick review of PubMed turned up nothing remarkably scary or miraculous. A review from 2013 in the journal Nutrition Reviews found “substantial reductions in total cholesterol and low-density lipoprotein cholesterol, as well as other positive actions, including increased tocopherol levels and improved insulin sensitivity, compared with consumption of other dietary fat sources”. 

The Verdict

image-2From what I can tell, Canola oil isn’t terrible for you. It may also not be great for you. Just because it is lowest in fat does not make it healthiest. It’s worth pointing out that olive oil has been around since before Jesus was cool, but Canola oil has only been around since ZZ Top was, so olive had a bit of a head start (and a longer proven record) than canola. 

If you’re looking for a new oil to cook with, well… why ? Olive oil is fantastic for sautéing and makes everything (in my opinion) more delicious. Coconut oil or grass-fed butter are good for the limited amount of baking you should ideally be doing. And if you need to fry something – I guess Canola oil works. But so does light olive oil.  

If you find canola oil in your Whole Foods Hot bar or other prepared or packaged food, it’s fine in moderation. But you’re better off cooking for yourself with an oil that wasn’t derived from what was once engine lubricant :)

Sources 

Statistics Canada: Canola Oil – A Canadian Success Story

About.com Food Reference: Smoke Points of Fats & Oils

Photo 1 c/o Massmo Relsig

Shannon Flahive liked this post
19 Aug 2014

082014

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1. Bench Press – 3RM

2. “Cindy” 
AMRAP 20 
5 Pull-ups 
10 Push-ups 
15 Squats

19 Aug 2014

Brrr! It’s Cold In Here!

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tumblr_mmevky6zN51spiuxqo1_500

So, you’ve just destroyed the WOD and you’ve recovered enough to realize that your classmates are still plugging away at the WOD. What do you do first?

(A) Write my time on the board

(B) Clean up my gear

(C) Gossip with members of the next class

(D) Cheer on the members of my class

The correct answer is D! We cheer on our fellow compatriots until they are done with their WOD. That’s great, Mickey, but I wasn’t a cheerleader in high school or college so I don’t know how to cheer. Well, grasshopper, thank goodness I have some tips on cheering for you!

1. Be positive! Use positive language rather than negative language. In the Level 1 certs, they teach us that when we say “Don’t stop” all the athlete hear’s is “Stop.” So, rather than say “don’t stop,” we should cheer people on with “keep moving” and “you’re doing awesome.”

2. Help athletes remained uncapped mentally. There are studies that show that when marathon runners are told that they’re “almost done” they actually start slowing down in anticipation of being finished. The takeaway of the study was that the body goes where the mind leads and if the mind hears that it’s almost done, it will inform the body to slow down. In Crossfit, the end of WODs is often where we are pushing ourselves and improving our conditioning. The worst, of course, is being told that you’re almost done when you actually have another full round (or more!) to complete!

3. Do aerial tricks. It may be hard to believe, but in a double-blind controlled study performed by Leland Stanfurd Junior University researchers, it was proven beyond a doubt that Crossfitters finished 25% faster when their fellow classmates cheered them on with backflips, cartwheels, and other cheers that involved the cheerleaders leaving the ground. Why do this? SCIENCE!

In any case, you guys have been killing it in the gym this summer and I’m looking forward to seeing those backflips soon!

Peace and bacon grease,

Mickey

http://running.about.com/od/halfmarathonsmarathons/tp/marathonspectatortips.htm

 

P.S. Who’s interested in heading out to the Tsongas Arena to check out the NPGL, where Crossfitters will get all sweaty and swole? Email me at [email protected] if you’re interested. I propose we leave CFB Sunday afternoon at 1 PM.

P.P.S. Don’t forget to sign up for our In-House Throwdown on Saturday, September 27th! We’ve already got a bunch of participants and so far, the women account for more than 70% of the field. GENTLEMEN, START YOUR ENGINES!

Click Here to Register to Compete or Volunteer/Judge

 


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