Blog Archive

Home
Archive for 2014 year
Page 9

“Roy” 

Five rounds for time of: 
225 pound Deadlift, 15 reps 
20 Box jumps, 24 inch box 
25 Pull-ups

04 Jul 2014

FIRE IT UP! 4TH OF JULY, 2014

By There are no tags 0 comments

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.

OutFREAKINGstanding!!!

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.

Cheers!

flag

03 Jul 2014

Friday 070414

By There are no tags 0 comments

CLOSED

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.

These two young ladies are great friends outside of the gym and support each other when here training hard!

These two young ladies are great friends outside of the gym and support each other when here training hard!

COURTNEY S

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!

SHANNON F

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

Thursday 070314

By There are no tags 0 comments

Complete for time

30 Barbell Thruster, 95#/65# 
500m row

rest 10 minutes then

Perform 30 Handstand push-ups (15 min cap)

RRT Boat PressSome 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. 

duvall_Fig1An 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 causephoto-3-e1372176726929-448x600 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:

  • Gatorade
  • 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.

Graph c/o NSCA 

01 Jul 2014

Wednesday 070214

By There are no tags 0 comments

After a good warm up on the rower, complete max effort for time:

1000m row

then

3 rounds for time

12 Deadlift, 135/95 
9 Hang Power Clean, 135/95 
6 Shoulder to overhead, 135/95

Tom Taylor Jr liked this post
30 Jun 2014

Tuesday 070114

By There are no tags 0 comments

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 
Pull-ups 20

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

I Hear Voices…

By There are no tags 1 comments
“It’s how you handle adversity, not how it affects you. The main thing is never quit, never quit, never quit.” 
– William J. Clinton 
Whether it’s 3 x 800m repeats, Row 5k, or AMRAP 7  Burpees, we have all heard that voice in our head to quit. We have carried the thought of why should I work so hard. It’s easier to do less, stop pushing. You can add your own personal favorites to the list.
 
In the middle of a CrossFit WOD there is almost always a point in time where self doubt may trickle in. Where the pain seems it will never end. Everyone experiences it. Even the “elite” CrossFitters. This is when you build your character, learn to how to handle the valleys. Push through and get it done.
 
I am a big believer that what you do within these walls, carry over to outside of them. You begin developing a “Can do” attitude and it stays with you everywhere in your life. You learn to handle adversity in a more positive fashion and you become overall a more productive human being.
 
As Bill Clinton said above, “never quit, never quit, never quit.”
 
 Ricky501

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.

Via Privé - VPX Men's shorts

Via Privé – VPX Men’s shorts

 

 

 

 

 

 

 

 

 

 

29 Jun 2014

Monday 063014

By There are no tags 0 comments

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


1 6 7 8 9 10 11 12 36
Athlete of the Month

  • “Warrior” Linh Nguyen

    Warrior Linh

    Tell us about yourself. What was your background growing up? Sports? Activities? I’m passionate about higher education, fitness, and craft beer (even though I’ve pledge not to drink until after I conquer the Spartan Beast in September). I was born and raised in Massachusetts and took a job opportunity in which allowed me to relocate […]

Find Us on Facebook