Blog Archive

Home
Archive for 2014 year
Page 4
09 Nov 2014

111014

By There are no tags 0 comments

1. EMOM12
4 Push Ups
2 Snatch @70%

2. 20 Strict Toes-2-Bar
*Every time you drop off the bar run 200m

08 Nov 2014

110914 (Teams of 3)

By There are no tags 0 comments

1.“The Rowing Farmers”
3 RFT (Everyone Rows Once)
1k Row
500m Farmer Carry (Average Body Weight of Team)
*Split up weight however you want between the two farmers
**Farmer’s Carry while third partner rows

2. Max Plank Hold – Best Combined Time Wins

07 Nov 2014

110814

By There are no tags 0 comments

1. Shoulder Press
5 reps @ 75%
3.3.3.3.3 Strict pull-ups, rest 2 minutes
3 reps @ 85%
2.2.2.2.2 Strict pull-ups (ahap), rest 2 minutes
1+ reps @ 95%
3.3.3.3.3 Strict pull-ups (ahap)

2. 21-15-9
Wall Ball Shots (20/15)
200m Run

Howdy CFB!

Ricky and John getting after the 10RM Overhead Squat on Thursday!

Ricky and John getting after the 10RM Overhead Squat on Thursday!

Welcome to Friday!  Let’s Fire It Up!

Congrats on an epic first week of November.  I’ve seen you all getting after it and crushing everything from Handstands and Pistols, to Growling Bear Crawls, to Overhead Squats.  Thanks for your continued hard work and feedback on the programming.  I know the 7am class especially liked those Plate Burpees yesterday!  At noon we named our plates the likes of “My Lil’ Punkin” and “Bertha”.  I heard 7am had some other good names ;-)  Keep up the fun and hard work!

Also, Congrats to all those that PR’ed on Wednesday with “Helen” and the Jerk.  This week we have some more solid work lined up.  On Wednesday we will be testing our Front Squat and 2k Row.  Bring your A Game and dig deep for some new PR’s!

Mobility tomorrow at 8am!

Coach Jen is going to be offering her Yoga/Mobility Class tomorrow (Saturday) morning at 8am for anyone interested in getting loose and having fun.  If you had trouble with those Overhead Squats or have any nagging tweaks you should definitely go.  She will change your life!

Indian Food Sunday at 11am!

Raegan hit a solid PR of 133# in her Jerk on Wednesday!

Raegan hit a solid PR of 133# in her Jerk on Wednesday!

A group of our crew is going to get together at the gym on Sunday morning at 11am and then carpool to one of Vijay’s favorite Indian Food Restaurants .  It’s sure to be a deliciously good time, so anyone looking for a solid Sunday should hit up the 9:30 Class and then plan on heading out with everyone to get some food.  If you have any questions get in touch with Coach Mickey or Vijay.

That’s all I’ve got for now, so here is what we have planned for the coming week!

11/8

1. Shoulder Press

5 reps @ 75%

3.3.3.3.3 Strict pull-ups, rest 2 minutes

3 reps @ 85%

2.2.2.2.2 Strict pull-ups (ahap), rest 2 minutes

1+ reps @ 95%

3.3.3.3.3 Strict pull-ups (ahap)

 2. 21-15-9

Wall Ball Shots (20/15)

200m Run

 

11/9 (Teams of 3)

1.“The Rowing Farmers”

3 RFT (Everyone Rows Once)

1k Row

500m Farmer Carry (Average Body Weight of Team)

*Split up weight however you want between the two farmers

**Farmer’s Carry while third partner rows

2. Max Plank Hold – Best Combined Time Wins

 

11/10

1. EMOM12

4 Push Ups

2 Snatch @70%

 

2. 20 Strict Toes-2-Bar

*Every time you drop off the bar run 200m

 

11/11

1. AMRAP5

21-15-9

Abmat Sit Ups

Push Press (95/65)

5min Rest – Walk 500m

 2. Complete For Time … (10min Cap)

10 Strict Pull Ups

500m Run, 50 Double Unders

400m Run, 40 Double Unders

200m Run, 20 Double Unders

10 Kipping Pull Ups

5min Rest – Walk 500m

 3. AMRAP5

9-15-21

Push Press (95/65)

Air Squats

 

11/12

PR Wednesday

1. Front Squat

5 reps @ 75%

Ring Push-ups, 6-12 reps @ a 31×2 tempo, rest 3 minutes

3 reps @ 85%

Ring Push-ups, 6-12 reps @ a 31×2 tempo, rest 3 minutes

1+ reps @ 95%

Ring Push-ups, 6-12 reps @ a 31×2 tempo, rest 3 minutes

 2. Row 2k

 

11/13

1. Bench Press

5 reps @ 75%

3.3.3 Skin the cats, rest 3 minutes

3 reps @ 85%

3.3.3 Skin the cats, rest 3 minutes

1+ reps @ 95%

3.3.3 Skin the cats

 2. Complete For Time … (7min Cap)

10-9-8-7-6-5-4-3-2-1

Box Jump (24/20)

1-2-3-4-5-6-7-8-9-10

Burpee

 

11/14

1. 4RFT

400m Run

30 Wall Balls (20/15)

20 Double Unders

10 Deadlifts (275/185)

 2. Max Handstand Hold (Free Handstand or Feet Off Wall)

3 Attempts

 

Let me know if you have any questions and get Fired Up for the second week of November!

06 Nov 2014

110714

By There are no tags 0 comments

1. EMOM7
3 Hang Squat Clean @70%
3 Push Ups
5min Rest

2. EMOM10
3 Power Clean @60%
5 Hollow Rocks (Scale w/ 10” Hollow Hold)

06 Nov 2014

What’s Your Purpose?

By There are no tags 0 comments

If you were to leave this world today, what would you like your epitaph to read? What would have been your purpose? Think about that for a second. Now, what have you done today to move towards that purpose? Or, did you get caught up in the agenda of others?

The Guy In The Glass
by Peter Dale Wimbrow Sr.

When you get what you want in your struggle for self
And the world makes you king for a day
Just go to the mirror and look at yourself
And see what that man has to say.

For it isn’t your father, or mother, or wife
Whose judgment upon you must pass
The fellow whose verdict counts most in your life
Is the one staring back from the glass.

He’s the fellow to please – never mind all the rest
For he’s with you, clear to the end
And you’ve passed your most difficult, dangerous test
If the man in the glass is your friend.

You may fool the whole world down the pathway of years
And get pats on the back as you pass
But your final reward will be heartache and tears
If you’ve cheated the man in the glass.

Elon ringing the PR Bell!

Elon ringing the PR Bell!

Above is a picture of my private client Elon. This picture was taken on Wednesday. I had Elon work up to a 6RM in the deadlift. The most weight I had programmed for him was 83 pounds within a Met-Con. On Wednesday he performed 6 reps with 160 pounds! After I told him how much was on the bar he was shocked! His form was still dead on and the speed of the bar was great so I know he has more in him but I decided to end the session at that weight for the day. Elon is 68 years old and before starting with me 1 year ago, he had never participated in a weight training program. He had run but that was about it.

I am sharing this because we all are capable of far more than we think we are. More on that next week.

05 Nov 2014

110614

By There are no tags 0 comments

1. 10RM OHS – 15min

2. Complete For Time …
500m Run w/ Plate (45/25)
18 Burpees to Plate
18 Box Jumps (20” Box + Plate)
18 Burpees to Plate
18 OH Walking Lunges w/ Plate
18 Burpees to Plate
18 Goblet Squats w/ Plate
18 Burpees to Plate
500m Run w/ Plate

I started out writing about good calories vs. bad calories, until realizing that most of my blogs over the past year have had at least a little to do with weight loss. In the US, we’re so used to focusing on obesity and weight we sometimes forget there are other things to write about when it comes to nutrition and health. But I don’t want to be part of that problem, mainly because sometimes I’d like to read a Women’s Health article without having to select between “I’d like a FREE 20 week weight loss plan” and “I already have a bikini body”.  So, this time I’m going a different direction, and addressing a question I’ve gotten from a couple of people: how to gain weight. Below are a couple of simple tips for gaining weight healthfully.

1. Add some fat (the good kind)

Fat is the most dense macronutrient at 9 calories per gram. Of course, fat is more filling, so too much of it can be counter productive. Still, try to up your fat content where you can. Whole or 2% instead of skim milk (organic/grass-fed, of course), nuts, nut butters, a little extra olive soil, avocados, some salmon, etc. The salmon (and other omega-3’s) have the added bonus of helping to counteract some of the inflammation from training. 

2. Embrace the starchy carbs. 

This one is going to be the key. Nobody puts on weight eating paleo unless putting on weight is something they do fairly easily. A lot of people have cut out or reduced grains in order to lose weight and improve their health but guess what? If you want gains, you should do the opposite! Grains like rice and pasta will add calories to your meals without being too filling, and more calories generally = more weight gain. Keep in mind that you still want to avoid junk like overly processed bread, cookies, crackers, etc. And of course, it’s still good to keep up variety and shoot for whole grains the majority of the time. There are lots of great ancient grains to try too, like farro, quinoa, and wild rices. See the end of the post for a great farro recipe I just made this week.

3. Pair your starch with protein, fiber, and fat.

Starchy, higher carbohydrate foods can lead to blood sugar highs and lows, which are associated with insulin resistance and diabetes. Paring starches like rice with meat, nuts, vegetables, or healthy fats is a good way to keep your blood sugar stable. 

4. Keep eating your vegetables.

Putting on some extra weight shouldn’t come at the sacrifice of long term health. Keep adding green, purple, orange, and red things to your foods. Vegetables are great sources of all sorts of vitamins and minerals your body needs. 

Farro With Squash and Kale Recipe

I can thank Pinterest for this one. Courtesy of Love and Olive Oil

Screen Shot 2014-11-05 at 11.28.11 AM

Photo c/o Paola Kizette Cimenti

04 Nov 2014

110514

By There are no tags 0 comments

PR Wednesday
1. 1RM Jerk – 15min

2. Helen
3RFT
400m Run
21 KB Swings (1.5/1)
12 Pull Ups

10354673_10204610094270185_1790062733909093947_n

Hey Everyone! How about that SNOW? How about them PATS? This weekend was so much fun! On Friday, we had our first gym Halloween party in what seems like forever and it was a fun time. We had some awesome costumes, including the above picture, featuring two blind mice and a blind lumberjack stripper mouse. Some of the other unforgettable costumes included belly-dancers, peanut-butter and jelly, an Arabian prince, and so much more! There was also some pretty awesome dancing, including the inimitable Tolly Taylor busting some choice moves to Thriller (which has been posted to the CFB BS Board, your very own super-secret Facebook page where we share awesome stuff to our community that we don’t want shared anywhere else! Need to be added? Ask a coach and we’ll hook you up!) and Kathy M. leading the troops in a spirited Electric Slide!

10805315_10104307038013191_246660438_n

Saturday marked the beginning of Programming by Pat™ and team “3’s Company” crushed the stadium run in 17 minutes! Sunday featured two four-person teams, one named “Condom-Free Since ’93” and the other named “The Right Side of Fertility”! It was reproductively EPIC!

10754950_10104307036965291_1381517395_n

After class on Sunday, a small group of us braved the elements to get some hot shabu shabu in our systems. DELISH! Next Sunday, we will be heading up to Udupi Bhavan for some vegetarian Indian food that is the only Indian restaurant that member Vijay will eat at in the area. We will be departing from the gym at 11 AM so let me know whether you’re planning on joining us by emailing me at [email protected]

http://www.yelp.com/biz/udupi-indian-restaurant-nashua-2

Shortly after shabu, Keith, Angry Beaver, Omri, SL Bob, and I tackled the Linda WOD. It was 10-9-8-7-6-5-4-3-2-1 reps of: 1.5x bodyweight deadlifts, 1.0x bodyweight bench press, and 0.75x bodyweight squat clean. It’s a good thing that so many of us lost so much weight recently!

IMG_2285

 

Finally, we are pushing back the date of our move until the weekend of November 22nd — thanks to all of you who volunteered to help move next weekend. There are a few glitches that need to be worked out and once that happens, we’re good to go! In the meantime and between-time, please let me know if there are any happenings that you’d like highlighted.

Peace and bacon grease,

Mickey

 

P.S. VOTE!

Kate Sherman, Shannon Flahive liked this post

1 2 3 4 5 6 7 52