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03 Sep 2014

The Politics of Diet

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I’ve noticed that diet has become quite political these days. Many people feel very strongly about their chosen diet, and love to share news articles and studies supporting their particular view. And boy was everybody tweeting about that low carb v. low fat diet study yesterday. 

 

Screen Shot 2014-09-03 at 8.11.47 AMScreen Shot 2014-09-03 at 8.11.28 AM

I hadn’t had time to read the study, but I did get to read Dr. David Katz’s take on it (he’s the Director of the Yale Prevention Research Center, so I guess he’s kind of smart) and I’m glad that was the first thing I read. It highlights how important it is for us (well, our journalists should be doing this but they sadly rarely bother) to read these studies. Nutrition science is still new and there are still a lot of challenges, but we don’t need to muck it up further by conducting and publishing truly crappy studies. 

Since Dr. Katz essentially wrote everything I would have – and likely better – I’m going to yield the floor to him now.  From Dr. Katz on LinkedIn:

 

Diet Research, Stuck in the Stone Age

You cannot get a good answer to a lousy question.

The current diet study making headlines purportedly asked, and answered this question: which is better for weight loss and improving cardiac risk, a low-fat or a low-carb diet? For starters, that is a truly lousy question, resurrected from something like the Stone Age. I doubt even the Paleo clan find the question attractive, since they like prehistoric food; not prehistoric research questions about food.

Why prehistoric? Because it is long known and well established that dietary fats run the gamut from good to bad to ugly. No good diet should willfully exclude the monounsaturated fats and omega-3s in nuts and seeds and avocados; I’m pretty sure everybody not stuck under a boulder knows that.

There is on-going debate today about specific effects of specific fats, but the wholesale cutting of dietary fat intake was pretty much yesterday’s news yesterday. The relevant concept today would be plant-based eating, which at the extreme of veganism, tends to be low in fat- but as an effect rather than an objective. This was not a study of a vegan diet.

The concept of low-carb is also terribly outdated, and was silly when it was first spawned. Everything from lentils to lollipops is carbohydrate; why on earth would anyone want to treat such a vast expanse of the food supply as if it were just one thing? Sillier still, all plant food is a carbohydrate source. A truly “low carb” diet is, of necessity, low in all plant foods- including vegetables, fruits, nuts, seeds, beans, and lentils along with whole grains. This is directly at odds with everything we know about diet and health across the lifespan.

Read more.

PS If you like reading about a common sense approach to health and would like to read about it more often than my once weekly blog, use the link above to follow him on LinkedIn.

02 Sep 2014

090314 PR Wednesday

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1. Back squat
5 @ 60%
max dips BW – rest 2:00
5 @ 70%
8-12 dips BW+ (AHAP) – rest 2:00
5+ @ 80%
8-12 dips BW+ (AHAP)

2. “Grace”

30 Clean and jerks for time (should be no longer than 6 minutes)

135/95

Nigel Battling Dave

Hey guys! How was your Labor Day weekend? Mine was awesome. I got a chance to relax, see Tiff, DJ a former member‘s wedding, and witness a full house at CFB tackle Fight Gone Bad! Talk about inspiring!

In any case, this coming Sunday, we will be taking on the Filthy Fifty in honor of Nigel C.’s and Dave L.’s birthdays. I’ll be spinning some awesome WOD jams and there will be food/drink/merriment afterwards. There may even be some panda dogs running about, but I’ll make no promises! If you’re interested in taking a plate of Soul Fire BBQ to the face, please email me at mickeyg@crossf[email protected] Food will be a mere five bucks ($5) per plate.

Also, I’d like to provide an update on the in-house throwdown that we’re having on Saturday, September 27th. There is a sign-up sheet posted on the events section of the white board. So far, we have twenty-four slots filled so it means we only have six slots remaining! Again, this throwdown is meant to be a fun event rather than a super-competitive event, so definitely sign up if you’re on the fence. We’ve got a couple of sponsors lined up (including RacePak, Via Privé, and Progenex), so the winning team will get some neat prizes!

Here is WOD #2:
 
A More Chipper Eleven Point One
Complete as many rounds and reps as possible in 12 minutes of:
 
60 kb swings (American, Red/Green) (Russian, Black/Blue)
 
45 Sit-Ups
 
30 Double-unders or 30 singles
 
15 Power snatches (75#/ 55#) (45#/33#)
 
1. Partners MAY work at the same time
2. All movements must be completed in listed order
3. All reps must be completed before moving on to next movement
4. Each partner must complete at least one-third of the reps of each movement
5. These conditions may change after loop-holes are discovered.
 
Who will take the remaining spots in the throwdown and more importantly, WHO WILL TAKE HOME THE CROWNS*?
 
Peace and bacon grease,
Mickey
 
 
* Most likely paper crowns from Burger King.
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01 Sep 2014

090214

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1. Heaving Snatch Balance – 3 x 5 keep it light and focus on technique

2. Complete reps of 10-9-8-7-6-5-4-3-2-1

Squat snatch, 135/95
Push-ups (double the reps)

01 Sep 2014

First Mobility Class

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Mobility is FINALLY here! Every Wed. @ 7:30pm is YOUR new Mobility class! Class will be an hour long, BUT if anyone wants to stay after class for a little while and continue working on some movements, that is fine with me! Just please let me know ahead of time, so I can plan on staying. 

Now, the first class, I will be communicating on the reasons in why I am bringing Mobility to CFB, and I want to know what everyone needs to pay attention to with your own body. In my experience of working with clients in mobility, hands on, assisting and cueing, I am used to working with different injuries, ages, and body types. So, trust me, YOU are in good hands! You will absolutely be doing mobility but you will be doing movements where I can read everyone’s bodies, being aware of limitations and alignments. Everyone will obviously be different, but I am sure there will be MANY of you having common difficulties or annoyances.   

Equipment: (IF it has a * it is required)

- Lacrosse Ball*

- Mat

- Strap*

- Blocks 

I hope everyone who said they will be coming, ACTUALLY comes! For those who decide to commit to Mobility, YOU are going to have a lot fun and be excited about what I have in store for you! We will talk about it more in class, but I will be having everyone who COMMITS to mobility, video tape yourself in performing a FULL Snatch or a lift you are able to perform. You will start off knowing where your body is tight, disconnected, and needs a little LOVE. A few months down the road, I will have you be doing this again. So you can SEE what I am talking about every time I speak of mobility and you will also SEE what has helped you, and will CONTINUE helping you reaching every goal you are working towards! 

I am BEYOND excited and full of joy to give you all the feeling of my passion, in the reasons why I do, what I do! Mark my words, you WILL thank me. You DO NOT have to say it, but I know you will feel thankful! 

Monday 9/1 – Labor Day 9am WOD ONLY

“Fight Gone Bad”

3 rounds of:
Wall-ball shots, 20-lb. ball, 10-ft. target (reps)
Sumo deadlift high-pull, 75 lb. (reps)
Box jump, 20-inch (reps)
Push press, 75 lb. (reps)
Row (calories)

In this workout you move from each of five stations after a minute. The
clock does not reset or stop between exercises. This is a five-minute round
from which a one-minute break is allowed before repeating. On call of
“rotate,” the athletes must move to next station immediately for best
score. One point is given for each rep, except on the rower where each
calorie is one point.

29 Aug 2014

083014

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CF Warm up

1. Back Squat – 10-1-10-1-10

2. 3 rounds for time
400m run
21 Front Squats, 115/75
15 Pull-ups

*Sunday 8/31*

With a partner complete for time
200m Medball run, 20#/15#
Max Burpees
400m Medball run, 20#/15#
Max Power Clean, 95/65
800m Medball run, 20#/15#
Max Back Squats, 95/65

While 1st partner completes the medball run, partner 2 performs max
burpees. They switch partner 2 runs while partner 1 performs max burpees.
Continue until both have completed the 800m run. Score is both time in
seconds + reps completed.

29 Aug 2014

082914 – FIRE IT UP!

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FIRE IT UP! FIRE IT UP! 

It’s the last Friday of Summer! Labor Day is Monday and the kids start school the day after, if they didn’t already. It’s a great time to recommit to your fitness and goals. We have a lot of programs coming up to help you do just that. Strength Challenge 2.0 is on the horizon, Mobility class, and the Co-Ed Throwdown. I know the list definitely has gotten larger the last few days of those participating in the Throwdown. It’s going to be a ton of fun for everyone.

LABOR DAY CLASS SCHEDULE

We will be running one class this Monday at 9am. It’s none other than “Fight Gone Bad”. Put in the work to recognize all the contributions workers have made to the strength, prosperity, and well-being of our country.

PROGRAMMING FOR NEXT WEEK

The last two weeks have been spent finding 3RM’s in many lifts. Beginning this upcoming week the strength lifts will be based on percentages of those lifts. You need to compute the Estimated 1RM for each of the lifts to ensure you get the most out of the training. Here’s how:

1 Rep Max = wt lifted x 3 reps x .0333 + wt lifted

Lets assume you hit 300 on the back squat for 3 reps. Punch that into the formula and it looks like this:

1RM = (300 x 3) x .0333 + 300
1RM = (900 x .0333) + 300
1RM = 30 + 300 = 330

From here you will take your percentages as written for the day.

Saturday 8/30

CF Warm up

1. Back Squat – 10-1-10-1-10

2. 3 rounds for time
400m run
21 Front Squats, 115/75
15 Pull-ups

Sunday 8/31

With a partner complete for time
200m Medball run, 20#/15#
Max Burpees
400m Medball run, 20#/15#
Max Power Clean, 95/65
800m Medball run, 20#/15#
Max Back Squats, 95/65

While 1st partner completes the medball run, partner 2 performs max burpees. They switch partner 2 runs while partner 1 performs max burpees. Continue until both have completed the 800m run. Score is both time in seconds + reps completed.

Monday 9/1 – Labor Day 9am WOD ONLY

“Fight Gone Bad”

3 rounds of:
Wall-ball shots, 20-lb. ball, 10-ft. target (reps)
Sumo deadlift high-pull, 75 lb. (reps)
Box jump, 20-inch (reps)
Push press, 75 lb. (reps)
Row (calories)

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate,” the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Tuesday 9/2

1. Heaving Snatch Balance – 3 x 5 keep it light and focus on technique

2. Complete reps of 10-9-8-7-6-5-4-3-2-1

Squat snatch, 135/95
Push-ups (double the reps)

PR Wednesday 9/3

1. Back squat
5 @ 60%
max dips BW – rest 2:00
5 @ 70%
8-12 dips BW+ (AHAP) – rest 2:00
5+ @ 80%
8-12 dips BW+ (AHAP)

2. “Grace”

30 Clean and jerks for time (should be no longer than 6 minutes)

135/95

Thursday 9/4

1. Run 3 x 500 @ 80% rest 2:00 between efforts

2. AMRAP 15
21 Russian Swings, 32kg/24kg
14 Goblet Squats, 32kg/24kg
7 Pull-ups

FIRE IT UP FRIDAY-GRINDER 9/5

Complete 2 rounds for time

25 Deadlift, 275/175
25 Box Jumps, 24/20
25 Wallball shots, 20/15
25 Power clean, 185/125
25 Wallball shots, 20/15
25 Box Jumps, 24/20
25 Push press, 135/85

Saturday 9/6

1. Shoulder press
5 reps @ 60%
Max strict pull-ups BW, rest 2:00
5 reps @ 70%
8-10 strict pull-ups (AHAP) BW+, rest 2:00
5+ reps @ 80%
8-10 strict pull-ups (AHAP) BW+, rest 2:00

2. Complete 3 rounds for time
Row 500m
35 Air Squats

28 Aug 2014

082914

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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?

Alex and Big Papi

Alex and Big Papi

Hey CFB!  Well done attacking training this week.  It has been a solid Summer and I’m pumped for the Fall.  Every time Labor Day rolls around I like to reflect on the fun times of Summer and set a couple of goals for the Fall.  This year we saw some sick numbers in the Strength Challenge.  Alex and I got to watch some ball at Fenway.  CFB had the most fun out of all teams in the BSSC Softball League.  People hit the beach with some muscles!  And we saw a moose hiking.  A MOOSE!

Last week I mentioned we’ll be breaking out a new focus on skill work outside of class in September.  What skill will you fight to improve next week?  That’s right, September is here!!!  My goal in addition to getting 10 strict pull ups is to get a strict handstand push up.  Not easy for a tall guy like me, but I’m game for some hard work.  I mean what’s the point of doing something if it’s easy right?

Falling Waters Trail!

Falling Waters Trail!

What did you enjoy this Summer and what challenges are you looking to attack this Fall?

Moose!

Moose!

Sunset

Sunset in Newport


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