11 Sep 2014
How’s the skill work going? Hope you’re pumped for some more work on Pistols! Keep an eye out on Friday for a video blog showing the movements for level one from last week. Here’s Level II. Be sure you can complete everything in Level I with good form before stepping up to Level II. Check the skill board for level I progressions and how to execute the program. Let me know if you have any questions!
Level II Pistol Programming
A.) Pistols on Box 3×5
B.) Good Morning w/ Band 3×15
C.) Kip Swing 3×10
D.) Seated Pistol on 45# Plate 3×5
Level II Standards: Seated Pistol on 45# Plate – 1 Pistol Each Leg
10 Sep 2014
Today is the 13 year anniversary of one of the most horrific events to ever occur on US soil. The Twin Tower bombings in NYC on 9/11/01. It will be a date that forever stays in my memory. Fast forward to the day 11 years later and another horrible event will forever be remembered. The tragedy that occurred in Benghazi, Libya at our US Embassy.
One of our very own, Glen Doherty, was stationed in Benghazi on security duty for Ambassador Stevens. There are many details out about the attack and I have no desire to go into specifics here. What I would rather do is write about one of the best people that I have had the pleasure of knowing.
Glen came to CFB while we were still in Roxbury. He worked for peace and security in the middle east after having exiting the SEALS in 2005 after a 10 year career. Glen was larger than life and always had a smile on his face, especially at the darkest point of any WOD. His energy and enthusiasm made everyone better and he treated everyone the same whether he was a newbie or a long time veteran of CFB.
Upon his last days at CFB he brought me a framed quote that I still have in my home office. It is of President Theodore Roosevelt and it reads:
“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood, who strives valiantly; who errs and comes short again and again; because there is not effort without error and shortcomings; but who does actually strive to do the deed; who knows the great enthusiasm, the great devotion, who spends himself in a worthy cause, who at the best knows in the end the triumph of high achievement and who at the worst, if he fails, at least he fails while daring greatly. So that his place shall never be with those cold and timid souls who know neither victory nor defeat.”
Today we honor Glen and all of the 2,977 victims from 911. Please post your results to comments as tribute.
10 Sep 2014
Since half marathon/marathon/spartan race season is upon us, I thought a little post on running and GI issues was in order. I think many habitual, sometimes, and “only if a bear is chasing me” runners alike probably know the feeling of having a perfectly beautiful run (or 5K test, whatever), and then BAM you gotta go. I have even heard the joke that you’re not a real runner until you’ve gone to the bathroom in public. But why does this happen?
More often than not, the source of stomach pain and bathroom breaks on a run is because of food choices, and the biggest culprit is sugar. Many runners use sugary chews, goos, or snacks to stay fueled during the run. This is smart, obviously – readily available carbohydrates at periodic times during an endurance activity will help you maintain the activity longer. So what’s the problem?
Osmosis is the problem. Remember from biology class that osmosis is the movement of water molecules between a semi-permeable barrier to the side with higher solute concentration so as to equalize the concentration on both sides. Your body likes to maintain a particular balance – known as homeostasis – and osmosis helps it do this. So when that high carbohydrate, low everything else fuel item of choice is digested very quickly in the stomach, it moves to the intestine. Now the intestine has a high concentration of “solute” (the sugar. Osmosis kicks in, and water is drawn into the intestine, which makes stool (that’s health professional speak for poop) looser. And I think we all know where this is going.
How Can You Fix It?
There are a few ways you can try to fix this. Of course, everyone is different, so it will likely come down to some self experimentation.
- Avoid corn sugar. According to a blog post on constipation by Dr. Reddy, an Associate Professor of Pediatrics and Adolescent Medicine at the Western Michigan University School of Medicine, corn syrup – along with apple, pear, and prune juices – is not absorbed very well by the intestine, and have a stool loosening effect.
- Space our your fuel – intend of eating a whole bag of chews (for some, up to 45 grams of sugar) all at once, eat 2-3 chews (or about 10-15 grams of carbs) every half hour. This will result in slower infusion of sugar to the intestine, which will avoid the large osmotic response.
- Don’t over hydrate – it’s good to drink water, of course. But water IN the intestine is kind of the problem. So having a lot of water at once, especially with your fuel, could cause the same issue. Try to sip water throughout the run/race, aiming for about 8 -16 ounce an hour.
09 Sep 2014
Rest 1 minute
Rest 1 minute
Rest 1 minute
Rest 1 minute
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.
09 Sep 2014
No one that I know of, other than the usual suspects!
We did, however, have a wonderful Sunday morning class filled with donuts, cider, and a whole lot of community! Nearly forty members, past and present, joined in welcoming Dave L. and Nigel C. into their golden years and it was AWESOME! Alright, back to gossip and rumors!
Do you want to work on your pull-ups? Well, after class every Tuesday, you have an opportunity to do exactly that! If you’re inspired to get more pull-ups in your arsenal, take a look at the 20 pull-ups program, here:
I will print out that PDF and post it on one of our boards. This week will be “Week -2″ in the PDF. If you already have three or more pull-ups, then just sit back and rest on your laurels for the next two weeks. If you don’t, please follow the programming for “Week -2″ in the PDF!
Who’s up for a Spartan Race at Fenway Park? Linh N. and Chrissy S. are looking for people to run a Spartan Race with on Saturday, November 15th. If you sign up using the following link, Linh will get some kind of benefit, though it’s unclear exactly what that benefit is!
08 Sep 2014
5 reps @ 60%, rest 1:00
Handstand push-ups, 4-8, rest 1:00
5 reps @ 70%, rest 1:00
Handstand push-ups, 4-8, rest 2:00
5+ reps @ 80%, rest 1:00
Handstand push-ups, 4-8
2. Complete 5 rounds for time
12 Toe 2 Bar
08 Sep 2014
First thing, PLEASE send me your video! Thor was first..WHO is second!?
Before classes, go through a quick flow of what we did starting class. DD, plank, Updawg, leg raise and then to a lunge. Do both legs a few times! The “Vinyasa” is important so trust me when I say practice.
Class this week will be upper body. Of course your entire body will be in action but your breath, your mind and you ability of awareness. Can’t wait to give you guys some more loving!
07 Sep 2014
“I can’t do handstand push-ups! How do I get better at pistols? I just can’t figure out Double-Under’s.”
Alright everyone. We hear you. And we’ve decided to do something about it. Here’s the deal. We are going to be working on some skills that are plaguing our members. Skills are to be worked on before or after class. The daily skill and their progressions will be posted on the whiteboard for the day and then moved to another whiteboard for you to come back to and catch up on skills you chose to work on. (If this doesn’t make sense, it will. It promise.) You should do these skills and their progressions at least once per week, but can do them more if you so choose. Just make sure to give yourself some recovery time if you’re feeling beat-up.
So let’s get right into it. Here is the first section on the Handstand Push-up skill work. Let’s first define to which Training Phase you belong.
There are 4 phases depending on where you stand with the handstand pushup.
Phase 1: Unable to do 1 strict OR kipping HSPU
Phase 2: No strict, but able to do kipping HSPU
Phase 3: 1-5 unbroken strict HSPU
Phase 4: 5+ unbroken strict HSPU
You are not permanently in this phase, rather you will graduate as soon as you are able to achieve the next levels requirements. So now that you know where you fall, lets get to work. Perform these 1-3x/week (preferably on HSPU skill day and every other day). Next week will be new skills to work on or add into your HSPU training.
5 x 5 Handstand Push-Up Negatives @ 30A1; Rest 90 seconds (A= reset)
5 x 5 Handstand Push-Up Negatives @ 40A1; Rest 90 seconds (A= reset)
5 x 5 Handstand Push-Up Negatives @ 50A1; Rest 90 seconds (A= reset)
5 x 5 Handstand Push-Up Negatives @ 60A1; Rest 90 seconds (A= reset)
Alright, get to work!