20 Aug 2014
Howdy 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
Sometimes 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?
No, 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 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).
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.
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”.
From 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
19 Aug 2014
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,
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!
18 Aug 2014
1. EMOM 12 – 2 Snatch TNGo
1-4 – 70%
5-8 – 75%
9-12 – 80%
2. AMRAP 8
15 Box Jumps
17 Aug 2014
1. Back Squat – 3RM
2. Complete 3 rounds for time
21 Front Squats @ 45% of 2RM
17 Aug 2014
Hey guys! As we work on our goats, I’m in charge of ensuring that our pull-ups are in a state of constant improvement. Beginning in September, you will have the option of working on pull-ups every Tuesday after (or before) class. Over the next few weeks, please determine how many strict pull-ups you can currently do to figure out which level you are in. Here are those levels:
16 Aug 2014
Run a Partner 5k (Both run/finish together) (Row is 6k)
then AMRAP 12
5 Deadlift, 205/145
16 Aug 2014
1. Complete reps of 15-12-9 for time of
135/95 Squat Snatch
2. Handwalking practice. If you cannot walk on your hands, then practice balancing just off a wall.