04 Jul 2014
Five rounds for time of:
225 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
04 Jul 2014
It’s officially summer and the temperature and humidity is making sure that we all know it! Hey did you see that Shannon and Jo are crushing the women’s leaderboard this week with rowing. Jo tied for third and Shannon is the new Queen of the 1K with a 3:34 effort.
It’s great seeing the excitement of progress. It’s what we look for. Why we train so hard. Eat a clean diet (most of the time – wink,wink). Ever doubt its worth it? Get a big PR. Get your name on the leaderboard. You will shout out HELL YEAH!
4th of July
The 4th is my second favorite holiday, Thanksgiving is the BEST. It is the perfect time to get away with friends and family. Grill some great food, have cold adult beverage (lemonade of course!), and just relax a bit. Our schedules get hectic and life moves fast. Take a moment to enjoy it.
While you are doing so remember why this country is so damn great and what this day signifies. The 4th honors America’s separation from tyranny. It set the stage for what we were to become. Also, remember those that continue to serve today and uphold our traditions and beliefs.
03 Jul 2014
I would like to introduce you to Courtney and Shannon. It is only appropriate that they are introduced together as they are ALWAYS together. Seriously, they are roomies and both have different CrossFit stories before joining our family here at CrossFit Boston. Be sure to say hello and introduce yourselves when you see them in class.
I started CrossFit in the summer that I moved up here to the Bedford/Burlington area three years ago and instantly fell in love with it. Being in the military, working out daily was a no brainer, but I definitely phoned it in at various gyms and never got anything out of it.
After some ridiculous workout combining just rowing and bodyweight exercises, I was hooked. I continued with my original gym until I got sent to South Carolina for six months. There, my gym became my family since I knew no one else, and it saved me from a long and painful work trip. While there, I received my Level 1 certification and got offered to teach at my duty station’s base gym when I returned.
Again, I fell right into a great community of people that became an extension of my family. I just recently moved again to the Boston proper area, and CFB caught my eye as being a gym with a great sense of community and a “no gimmicks” approach to functional fitness. I love that I’ve been doing this for three years and I can still leave a sweaty mess having learned something new. I’m excited to train with the supportive people at CFB!
September of 2012 I decided to be spontaneous and take a job in Washington state, where I knew close to no one. I had searched for fitness gyms and since it was such a small town there wasn’t much to choose from unless you were willing to travel.
Although Crossfit Yelm was the only gym in town, i fell in love second I was browsing the website. I had scheduled a time to check it out, and when I got there I was so eager to start right away. Everyone there were so forth coming that it became my second home. I was there more than I was anywhere… Because of some setbacks in past I have feared of getting back into any type of fitness, however, crossfit has allowed me to overcome my fears.
Since returning back to the east coast and accepting a position at Boston Children’s Hospital I have been seeking to find a gym that was family oriented and similar to Crossfit Yelm, which hasn’t been easy to find, until dropping into my first class at CFB. I am excited to get to know everyone and start accomplishing my CF goals!
02 Jul 2014
Complete for time
30 Barbell Thruster, 95#/65#
rest 10 minutes then
Perform 30 Handstand push-ups (15 min cap)
Some of you may hear words like “energy systems pathways” and “glycogen stores” thrown around a lot. Or perhaps this is the first of them you’ve heard. Either way, the burn of today’s 1K followed by a mini version of DT inspired me to write about how the body converts stored energy into usable energy to rule your workouts.
A Quick Biochem Lesson
ATP. That sounds familiar right? Well, it should ring a bell from high school biology. ATP is a molecule found in all living cells that when broken down provides energy for a variety of cellular processes.
Pathway 1: The Phosphagen Pathway
This pathways is used for the first 10 seconds of exercise (so today on the rower, the first 5 or so strokes). This pathway draws on ATP stored in the muscle for about 2-3 seconds, then uses creatine phosphate to regenerate ATP until that runs out. This explains why creatine supplementation improves recovery and output for short duration, high power movements. For more on creatine you can read one of my previous blog posts. Movements that might utilize the phosphagen pathway are short duration at all out intensity (like a 100 meter sprint).
Pathway 2: The Glycolytic (Or Lactic Acid) Pathway
In this pathway, the body breaks down carbohydrates – both glucose readily available in the bloodstream or glycogen, the stored form of carbohydrate in the liver – to produce ATP as well as a molecule called pyruvate. Pyruvate can either convert to another molecule that is used to regenerate ATP or can convert to lactate, which forms lactic acid (and causes that burn in your legs when you’re sprinting or rowing). Conversion to lactate happens when your body needs more oxygen that it is getting. This pathway isn’t very efficient, producing little energy for the input, but the benefit is that it produces the energy quickly. Your body produces energy with this pathway from 10 seconds to around 2 minutes.
Pathway 3: The Oxidative (Or Aerobic) Pathway
This is the pathway often referred to as “fat burn”. During the oxidative pathway, the body uses oxygen along with carbohydrate and fat to produce energy. This pathway is used for long duration, low power and intensity exercise. Think of running 6 miles, rowing around the river for an hour (obviously slowly so you don’t tip the boat…) or chipper WODs like Eva.
An important thing to remember is that the pathways are not mutually exclusive. While it’s easiest to break them down into specific time slots, multiple pathways are used simultaneously. For example, in today’s 1K, the first few seconds were mostly the phosphagen pathway. After 10 seconds, glycolysis picks up as the predominant pathway, and the aerobic pathway takes over the lead at around 1-2 minutes. But if you look at the graph to the left, you can see how at 30 seconds for example, all three pathways are providing some energy.
Why You Felt So Bad After That 1K
Now that I’ve explained the pathways, it’s easier to understand. By the 4 minute mark (when the 1K finally ended for most of us), you’ve burned through pretty much all of your stored ATP and most of your glycogen, but your body has only been creating energy via oxygen and fat stores for a few minutes. You’ve spent most of your stored energy and not had the time for your body to replenish it on it’s own.
What Should You Do
A couple of weeks ago, I wrote a blog post about how, while a lot of sugar in the regular diet can cause problems, there are times your body needs a little, especially during training. During a WOD like today’s, where we red line for a specific test, and follow it up with another challenging workout, the body would benefit from taking some sugar. I would recommend about 15 grams of very easily absorbed carbohydrate, such as:
- Coconut water
- Sport beans
- Non-fat candy
You want to eat a little something to beef up your glycogen stores, but you don’t want ANY fat or fiber to slow digestion. Of course, I made it through the WOD fine without any carbohydrate in the middle (as did the 6 and 7 am classes), but if you plan on training longer afterward, or want to go harder on the 3 rounds of DT, the carbs can help.
30 Jun 2014
Row 500 meters
Dumbbell “Thruster” 20 reps
Pull-ups 20 reps
Rest as needed
Row 500 meters
Dumbbell “Thruster” 10 reps
Pull-ups 20 reps
Rest as needed
Row 500 meters
Dumbbell “Thruster” 5 reps
1) Challenge – row 1:30, 1:35, then 1:40 500′s and “Thruster” with 45, 60, then 90 pounds, while getting 20 reps each pull-up set?
30 Jun 2014
“It’s how you handle adversity, not how it affects you. The main thing is never quit, never quit, never quit.”– William J. Clinton
Ricky “501″ never quit this morning while attacking 80# DB snatches and 30″ box jumps
LAST CALL FOR SHORTS!
Tomorrow morning I am submitting the Pre-Order for CFB board shorts from Via Privé/VPX. If you want to try on a pair at the front desk you may do so, be sure to put your size on the sheet with the shorts.
29 Jun 2014
1. Run 800m x 3; rest 1:00 between efforts
2. Perform three rounds of this circuit:
Dumbbell one-armed snatches (AHAP), alternate three left, three right for total of twelve reps.
Box Jump 25 Jumps, 30/24″
Rest 1 minute