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02 Nov 2014

110314

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1a. Wall Climb to 20sec Handstand Hold x4
1b. 4 Pistols Each Leg (scale by standing on Box) x4

2. 15-12-9-6-3
Back Squats (155/105)
Barbell Roll Outs from Knees
10 Double Unders*

*Add 10 Double Unders after each round

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01 Nov 2014

110214

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4 Rounds
For Total Reps w/ 1min Rest Between (Teams of 4, Rotate Each Round)
750m Row (Time Keeper for Each Round)
Box Jumps (24/20)
Pull Ups
Burpees

Andrew Clark liked this post
31 Oct 2014

110114

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“Pat’s Partner Stadium”
Partners Alternate
1 Section
+3 Push ups

Happy Halloween CFB!

Who's going to make it tonight?  What/Who will Coach Mickey be dressed as?

Who’s going to make it tonight? What/Who will Coach Mickey be dressed as?

I hope you all are recovering well from a solid week of training.  How are those hands and shoulders after “Eva’?  Well done to everyone that attacked that.  It’s not easy going in and looking at 5 rounds with times over 30min.  Yesterday Neal spoke of Box Breathing and Feeding the Right Dog.  Be sure to review that blog post and start incorporating deliberate, positive thoughts into your workouts, especially when they’re “Eva”.

Before we get into why I want you to keep practicing mental toughness and the upcoming workouts…

Halloween Potluck at CFB tonight at 7:30pm!  Bring your favorite Halloween dish and costume.  We’ll have music and good times and there are already 20 people who have RSVP’ed.  Get excited and sign up below to let us know you’re coming!

RSVP for Halloween @CFB Here

Also, if you’re looking for more fun with CFB, this Sunday at 4pm we will be having “Afternoon Tea with Linda” and attacking the “Linda” WOD.  I hear Coach Mickey will even have his favorite pot of tea brewing.  Just show up ready for some fun and throw-down!

Ok, now to the future… What’s in store for the month of November?  Why is Coach Pat writing the Fire It Up Friday blog?

Neal has given me the privilege to program for the best athletes in Boston.  Yes that’s you CFB!  I have put together some solid programming for the month of November with a good bit of challenge and mental toughness opportunities as well as a dash of fun.  Of course I think it’s all fun and I hope you will too.

Do you need work on your Hollow Body?

Do you need work on your Hollow Body?

This month I want each of you to think about what you enjoy the most in a wod and what you enjoy the least.  What are your goats?  What are your weaknesses?  How can you improve yourself even by 1% everyday this month?  I challenge you all to commit to two days a week that include things you’re not good at.  The only way we improve and get better is by deliberate practice and mental toughness.  Attack the things you’re not good at two times every week and do it with positive thoughts and deliberate focus.  If you accept this challenge I guarantee you will see some PR’s this month and feel much stronger as we head into the holidays.

Every Friday I will post the workouts for the next week.  Please review them and be prepared not only for what’s in store, but whatever mother nature may be throwing our way.  If we need to be outside and it’s raining or cold, we will be outside.  Be prepared.  Of course if it’s raining to hard or safety is an issue we will come up with an alternate plan, but be prepared to do quality work regardless.

Without further ado, the programming for next week …

11/1

“Pat’s Partner Stadium”

Partners Alternate

1 Section + 3 Push ups

 

11/2

4 Rounds For Total Reps w/ 1min Rest Between (Teams of 4, Rotate Each Round)

750m Row (Time Keeper for Each Round)

Box Jumps (24/20)

Pull Ups

Burpees

 

11/3

1a. Wall Climb to 20sec Handstand Hold x4

1b. 4 Pistols Each Leg (scale by standing on Box) x4

2. 15-12-9-6-3

Back Squats (155/105)

Barbell Roll Outs from Knees

10 Double Unders*

*Add 10 Double Unders after each round

 

11/4

1. Deadlift

3 reps @ 70%

2.2.2.2.2 Strict Handstand Push-ups, rest 3:00

3 reps @ 80%

2.2.2.2.2 Strict Handstand Push-ups, rest 3:00

3+ reps @ 90%

2.2.2.2.2 Strict Handstand Push-ups

 2. AMRAP5

5 Strict T2B

50m Bear Crawl

5 Ball Slams

 

11/5

PR Wednesday

1. 1RM Jerk – 15min

2. “Helen”

3RFT

400m Run

21 KB Swings (1.5/1)

12 Pull Ups

 

11/6

1. 10RM OHS – 15min

2. Complete For Time …

500m Run w/ Plate (45/25)

18 Burpees to Plate

18 Box Jumps (20” Box + Plate)

18 Burpees to Plate

18 OH Walking Lunges w/ Plate

18 Burpees to Plate

18 Goblet Squats w/ Plate

18 Burpees to Plate

500m Run w/ Plate

 

11/7

1. EMOM7

3 Hang Squat Clean @70%

3 Push Ups

5min Rest

2. EMOM10

3 Power Clean @60%

5 Hollow Rocks (Scale w/ 10” Hollow Hold)

 

You know what to do CFB….

Fire it Up! It’s Friday!

30 Oct 2014

103114

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Three rounds for time of:

95 pound Overhead squat, 15 reps
15 L Pull-ups
95 pound Split-jerk, 15 reps
15 Knees to elbows
95 pound Hang clean, 15 reps
15 Back extensions, with 25 pounds

Hold 25 pound plate or dumbbell to chest for back extensions.

30 Oct 2014

Feed The Correct Dog

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First, sorry that I have not seen much of anyone this week. Jess has been away for work and Abby, my oldest, has been home sick with a fever over 100 degrees. She is on the mend but it has been a slow process.

In my last post I wrote about box breathing and its benefits to helping maintain a positive outlook. I hope you had the opportunity to practice the technique and found it beneficial to you. It takes some time to practice. In the beginning it is easy to become distracted and not stay on task. Keep with it. You will get better. When you are ready you can build up to a 10-15 minute session of meditation and box breathing. This will do wonders for your recovery from training and life.

Dog of Fear v. The Dog of Courage

Coach Divine wrote of an old Native American story which states that “the dog of fear resides in your mind and is ready to pounce at the slightest danger” while “the dog of courage resides in your heart and nudges you to help others and be abundant”.

Our human mind is conditioned by our environment to be pessimistic and negative. Take a look at your daily surroundings. What do you see? Have you watched the news lately? Jess gets angry that I often ask her to shut it off or change the channel. Why do I ask her to do so? There is never anything positive reported. It is always tragedies, violence, hate, crime, etc. It can easily do a number on you. Our environment is constantly reinforcing negative thought.

Do any of these thoughts come into your mind throughout a given day?

  • This is too hard
  • Why should I care so much, no one else will?
  • This will never work
  • I am too tired.
  • He is ridiculous.

These are all negative thoughts and they feed the dog of fear. Noticing them is part of the battle in feeding the dog of courage. The next step is interdict and redirect with positive thoughts. Such as:

  • I got this.
  • I am better than this, lets get moving.
  • I can make this happen.
  • 3, 2, 1…go!

These very simple thoughts are very powerful. It is easy to slip back into negative thoughts and feelings. Coach Divine instructs us to ask what dog am I feeding right now? Constant practice will allow you to maintain a more positive and productive outlook. But it requires practice.

CrossFit breeds a stronger mind. It is innate in the style of training we perform. We push ourselves further and harder than we ever imagined and it carries over into the other aspects of our life. Our Gang is not infallible though. I sometimes see doubt in one’s ability to complete the task laid before. I see it in the staff when they are unsure of their own abilities or when they lose the ability to maintain presence in the now. We are all susceptible. 

Ask What dog am I feeding now? Then make the appropriate changes.

photo courtesy of susanwong.hubpages.com

photo courtesy of susanwong.hubpages.com

To learn more from Coach Divine and the Unbeatable Mind Academy, follow this link and sign up.

 

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29 Oct 2014

103014

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1. Push Press
3 reps @ 70%
10 ring rows, BW+15, rest 2:00
3 reps @ 80%
10 ring rows, BW+15, rest 2:00
3+ reps @ 90%
10 ring rows, BW+15

2. Complete 3 rounds, each for time
Row 500m
rest 1:00

3321854738_f23d3ffecf_zThis week I was handed the honor of writing my company’s monthly blog post on the Department of Health and Human Services Be Active Your Way Blog. I decided to write about health literacy month (that’s this month), and started thinking about ways to help people better understand nutrition information. Health literacy is often discussed in terms of medical diagnoses and clinical treatments, but I think it has relevance here too. I mean, if I discussed all that was wrong with the food label, I wouldn’t have any time to make my point. So I’ll just say that it is confusing to many Americans for a number of reasons, not least of which is the fact that it’s actually very difficult for a lot of people to quantify calorie information. That 200 calories always looks so innocent on the food label until you realize you just wasted 10% of your calorie budget on 12 tortilla chips.  

The FDA is working on updating the food label, with new features such as realistic portion sizes (unless you think eating 1/3 of a candy bar at a time is realistic) and a new “added sugar” line, so consumers could see how much sugar occurs naturally in an item and how much is added to get you addicted to that food improve the product for consumers. But those changes don’t make calories on a label any easier to understand in real world context. 

But there may be some new hope. This week a study published in the American Journal of Public Health used placement of signs in West Baltimore corner stores with messaging like “Did you know that working off a bottle of soda or fruit juice takes about 50 minutes of running?” or “Did you know that working off a bottle of soda or fruit juice takes about five miles of walking?” to assess the impact of using exercise data on customer behavior. The signs worked, resulting in fewer purchases of soda or juice and more purchases of smaller portion sizes – meaning more people chose the 12 ounce can over the 20 ounce bottle.  These findings corroborated other research (like here and here) demonstrating a similar effect. Brilliant! Help people understand the context of the food/beverage they are having by quantifying calories as the activity required to burn them off. 

So what would happen if all food labels included a line on exercise? Well, I’d like to think this bonus information would translate to more people understanding their food label. I’d like to think that would lead to a decline in the portion and amount of sugar sweetened beverage, fast food, sweets, and junk food Americans ate. I’d like to think it would help them choose fruit, jerky, or nuts over other less healthful options. Or that more people would visit their gyms more often, as they make the informed choice to enjoy a cupcake at lunch and pay for it with an afternoon WOD or run or whatever activity they enjoy.

I also see problems with this idea. Namely:

  • It would cost companies a lot of money to change their labels, and time to research the new information (and the companies would fight back viciously).
  • Your body needs calories – not everything needs to be “burned off” with exercise (your body will take care of some of that by simply functioning).
  • It could backfire in helping people choose healthy options –  I certainly wouldn’t want someone to choose crackers over almonds for a snack because it takes less time to “walk it off” a portion.
  • Implications for people with disordered eating or diagnosed eating disorders –  this kind of information could compel someone struggling with their body image to feel as though they are being told “you must exercise more” whenever they eat something. And with eating disorders on the rise in young people, this is a big concern.
  • These levels are just estimates – the amount of energy a person burns off doing a given activity varies by age, weight, and other factors. (The estimate used in the study were based on 15 year old boys weighing 110 lbs).
  • This extra label does not provide any information about macronutrient makeup, vitamins, or other factors that make one food a healthier option than another.

So what do you think? Personally, if this was ever implemented, I’d really only like to see it on certain foods – like soda, chips, candy, etc. I think putting this information on bread, chicken breast, or frozen vegetables is over-kill. But in certain contexts I think this information could be very helpful – especially for those with minimal baseline nutrition knowledge, and kids and teens. 

You can read my original post on the HHS Blog, and share your thoughts to comments!

Photo c/o Dave Whelan https://www.flickr.com/photos/djwhelan/

28 Oct 2014

102914 – PR Wednesday

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“Eva”

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

28 Oct 2014

Halloween @ CFB and Big Clarinets

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Who’s ready for a little Halloween fun? This Friday, we’ll have a little Halloween Party at 7:30 PM. Food and refreshments will be BYO (although there will likely be a group ordering BBQ from SoulFire) and costumes are mandatory!

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Also, Joe Mathias will be performing with the Boston Philharmonic at Symphony Hall on Sunday, November 9th at 2 PM. The guest  soloist will be Natalia Gutman, who I’ve actually seen play and she’s incredible! Click here for concert details. Here is a note from Joe!

Hello all,

    I would like to invite you to attend a spectacular concert that I will be playing in with the Boston Philharmonic Youth Orchestra. We will be playing in Symphony Hall on November 9th in the afternoon. It is one of the best youth orchestras in the world and the show will surely be a wonderful experience. I hope that you can make it, you will see me with a large clarinet in the middle of the orchestra. 
 
I have included the link to the concert here: http://www.bostonphil.org/concerts/november-0  
 
and if you would like to learn more about the orchestra here is another link: http://www.bostonphil.org/bpyo/about-bpyo
 
Thanks!
Joe

Peace and bacon grease,

Mickey


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