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14 Jul 2014

Tuesday 071514

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1a. Bench Press – 3 sets x 5 reps @ 80%; tempo 21×2 
1b. Ring Rows (strict) – 3 x 8-12 reps; tempo 3133

2. 2 x 1500m, rest 4 mins between sets

13 Jul 2014

Monday 071414

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1. Deadlift – 3 x 5 reps @ 80%, tempo 21×2

2. For time 
21 Squat Clean, 50% of BW 
21 Push-ups 
15 Squat Clean 
15 Push-ups 
9 Squat Clean 
9 Push-ups

12 Jul 2014

Sunday 071314

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1. EMOM 15 
3 CTB Pull-ups 
5 Thruster, 95#/65#

2. Partner AMRAP 15 
200m run 
max pistols alternating each rep 
400m run 
max box jumps, 24″/20″ (step down) 
800m run 
max wallball shots, 20#/15# 
1600m run 
max push-ups

Both complete the entire work. 1 begins with the run while the other starts with pistols then switch. Keep alternating until 15 minutes are up. If both complete the 1600m run, then start again at the beginning.

12 Jul 2014

Saturday 071214

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1. 2 rounds for quality
15 Back extension
15 Dips

2. AMRAP 8
15 Russian Swings, 32kg/24kg
15 Burpee to a 25# plate

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11 Jul 2014

FIRE IT UP! Friday 7/10/14

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FIRE IT UP! FIRE IT UP!

Hey, the Baystate Games are this coming weekend and there are quite a few of your fellow members competing. So, get out and show your support. The event is held at UMass Boston. The ladies kick off the morning and the men mid morning to afternoon. Here is a list of those competing:

Women Competition Begins @ 9AM:
Sharon Leary
Sophie Hu

Lightweight men Competition Begins @ 12pm:
Sean Theriault
Joe Mathias

Heavyweight men Competition Begins @ 3pm:
“Mobility” Martin Breu
Eric Jonas

I know from experience that this day is always better when there are some others around to support you. If you have some free time on Sunday, get down there and cheer them on!

REBOOT TIME

I am going to be taking some days off with my family to head down to Old Latrobe where my Mother and Sisters reside. My family has yet to meet Zoë and are eager to do so. I am looking forward to taking some time to reboot and recharge the batteries for when we get back. So, if you don’t see me for a few days, don’t freak out. :-)

WHAT’S ON TAP

Saturday 7/12

1. 2 rounds for quality
15 Back extension
15 Dips

2. AMRAP 8
15 Russian Swings, 32kg/24kg
15 Burpee to a 25# plate

Sunday 7/13

1. EMOM 15
3 CTB Pull-ups
5 Thruster, 95#/65#

2. Partner AMRAP 15
200m run
max pistols alternating each rep
400m run
max box jumps, 24″/20″ (step down)
800m run
max wallball shots, 20#/15#
1600m run
max push-ups

Both complete the entire work. 1 begins with the run while the other starts with pistols then switch. Keep alternating until 15 minutes are up. If both complete the 1600m run, then start again at the beginning.

Monday 7/14

1. Deadlift – 3 x 5 reps @ 80%, tempo 21×2

2. For time
21 Squat Clean, 50% of BW
21 Push-ups
15 Squat Clean
15 Push-ups
9 Squat Clean
9 Push-ups

Tuesday 7/15

1a. Bench Press – 3 sets x 5 reps @ 80%; tempo 21×2
1b. Ring Rows (strict) – 3 x 8-12 reps; tempo 3133

2. 2 x 1500m, rest 4 mins between sets

Wednesday 7/16

Complete 5 rounds for time

1000m row
15 Thrusters, 75/55
15 Burpees

Thursday 7/17

1. Perform three rounds of this couplet for time.

Deadlift body weight 15 reps
Run 250 meters

2a. Seated DB Press, 3 sets x 8-10 reps moderate weight; 21×1
2b. Weighted Pull-up cluster, 3 sets x 1.1.1.1, 21×1

The pull-ups are strict. Perform one rep drop off for a one count then repeat 3 more times.

Friday 7/18

Tier 1 Fitness Rating Test

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

Saturday 7/19

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

 

Bre Nicole liked this post
10 Jul 2014

Friday 071114

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Clean and Jerk 21-15-12-9-6-3 and 1 reps.

Notes:

1) Add weight to each set. Rest two minutes between sets. 
2) Total loads for all 7 sets. 
3) No rest on ground during sets. Touch and go at ground.

RRT launchingHello CFB!

Hope you had an awesome 4th of July Weekend!  Above is a video that got posted on the CrossFit Main Site just over two years ago when I first became one of your coaches.  I’m getting pumped because it’s that time of year again.  Time for the Renegade Rowing Team to get on the water, learn to row, and come together as a team to hold each other accountable.  Next Thursday we will be holding tryouts at Community Rowing in Brighton.  If you’d like to learn how to row and do it with a bunch of badass CFB members then the time is now.  If you are reading this and you happen to be a CrossFitter from another box, you are welcome to join us, we’d be glad to have you!  Please sign up below.

 

Renegade Rowing Tryouts: Thursday, July 17th @5:30am @CRI

 

Sign Up Here

 

Tryouts Based on your Knowledge of the Following… RRT KSA’s

 

If you are interested, want to know more about the KSA’s, or have a few questions please let me know ASAP so I can get you fired up to get on the water.  I’m working with a couple of people early next week to review basic technique and drills.  Hit me up at [email protected] if you’d like to join in.

 

09 Jul 2014

Thursday 071014

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Tabata Pull-ups 
Tabata Dips 
Tabata Pull-ups 
Tabata Dips

Notes:

1) Reminder: The Tabata Interval is 20 secs on/ 10 secs off repeated 8 
times. 
2) Rest 2 minutes between each Tabata Interval. 
3) On the first of the pull-up and first of the dip efforts don’t dismount 
the bar(s) for the duration of each 20 second interval. 
4) On the second pull-up and second dip efforts it is OK to dismount the 
bar(s) before the interval concludes (ahead of the 10 second rest). 
5) Add up total for each interval

09 Jul 2014

Is It OK To Drink Gatorade?

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Screen Shot 2014-07-09 at 10.02.51 AMIf you played sports as a kid, you probably grew up on the delicious, refreshing beverage called Gatorade (or Powerade, although I think Gatorade is better). Originally invented at the University of Florida (Go Gators) to hydrate the football team during hot summer games, Gatorade now produces a regular and low calorie drink, “natural” versions of these beverages, as well as energy chews and nutrition bars. And their marketing has been stellar – watch any Gatorade ad and you’re pretty much convinced that you should drink this stuff because that’s what the badass athletes do (and who doesn’t want to be a badass athlete). They’re all about that inspiring stuff like hard work and determination. Well, at least most kids probably think that. As adults, we’re just trained to crave it. If I go running in sub 75 degree weather for longer than 30 minutes, I come back craving a blue Gatorade (because maybe the flavor is inspired by some fruit, but we just know it by the color. Yellow is a close second for me). Of course, Gatorade has also gotten some negative press surrounding their use of brominated vegetable oil (BVO) – which they’ve since discontinued using - because it had been patented as a flame retardant and is banned in Japan and the European Union.  But, is it OK to drink or should you avoid it?

Sports Drink Pros

Sports drinks are great – and have been successful over the past 40 years – because they provide the unique combination of dilute carbohydrate and electrolytes in an easily digestible format. Sports drinks have essentially been formulated by scientists to provide EXACTLY what athletes need during exercise to prevent dehydration and electrolyte imbalance. The average regular Gatorade has 80 calories, 21 grams of sugar, 160 mg of sodium, and 45 mg of potassium. The G2 series is usually 30 calories and 7 grams of carbohydrate with the same electrolyte content as the original. 

Other Gatorade perks:

  • Helps prevent hyponatremia (salt deficiency), which generally happens when athletes over hydrate.
  • The taste generally makes you thirsty, so you drink more. When you’re working out for a long time (over an hour) in very hot conditions, that can be a plus.
  • It tastes good. Sometimes water gets old.

 

Gatorade Cons

Despite loving Gatorade as a kid/teen just kidding I still love it now, this is the part that always makes me sad: the ingredients list. The Blue G2 flavor (apparently called “Glacier Freeze) that I like so much contains the following: Water (fine), sugar (OK I was expecting that), citric acid (not a big deal), sodium citrate (OK that’s the sodium, just with a different companion than table salt), mono potassium phosphate (potassium source), sucralose (commonly known as Splenda, because I guess 7 grams of sugar wasn’t enough to make it appealing to the American palette), acesulfame potassium (anOTHER artificial sweetener) and Blue 1 (that would be an artificial color. Ugh). So, most of the ingredients are fine, not everything that isn’t 100% natural is going to kill you, although I really try to avoid artificial colors. 

In addition, a few other sports drink drawbacks:

  • It often gets misused or overused. Pretty sure Lebron James needed some Gatorade in San Antonio when the AC broke, and it’s very useful during a half marathon or other endurance activity. But a lot of kids, adolescents, and even adults nowadays are drinking it while playing video games or at school. Unless you’re sweating your butt off during a workout, you don’t really need an electrolyte drink.
  • The taste generally makes you thirsty, so you drink more. Yes, I realize this was also a pro. But when I return from a 45 minute run, I could benefit from 8-12 ounces and end up drinking nearly the whole bottle before it occurs to me to put it away. That’s a lot of sugar I probably didn’t need. 

So, should you drink Gatorade?

My answer is yes, when it is appropriate and if you prefer it over other options. When is it appropriate?

  • When you’re working out for over 60-90 minutes or in extreme heat conditions
  • When you complete a WOD like last week’s 1K test on the erg and need a little extra sugar before the second WOD. However, in this case you only need a small amount.

What are some other options? Coconut water, diluted juice (full concentrated juice can make you fee sick to your stomach by adding too much sugar - compare 21 grams of carbs in 12 ounces of Gatorade to over 40 grams in the same amount of Naked Juice or OJ). 

What are your thoughts? Do you love Gatorade? Hate it?

08 Jul 2014

Wednesday 070914

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1. 2 rounds for quality 
30 Strict Push-ups 
10-15 Glute ham raises

2. 2 Rounds for time 
Row 500m 
15 Sumo deadlift high pull, 50% of BW 
Row 500m 
15 Barbell thruster, 50% of BW

Aim for 1:40/2:10 pace on the 500m


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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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