17 Jul 2013
Wow! How do you guys like all this grip work? Yesterday we did some farmers carries, and then on Friday we did some more farmers carries. You must hate what’s going on with your forearms right now. Speaking of last Friday, that was a pretty awesome showing from all of you guys. We had 23 athletes going head-to-head, and everybody put up some great scores.
Here are the top three from last Friday:
- Isle B.
- Sophie H.
- Meg A.
- Cori B.
- Anli J.
… and that’s it for Rx women!
- Lukas K
- Kevin D.
- James P.
- Dennis T.
- Keith C.
- Jason W.
Great job everybody. I don’t have the cumulative scores from Week 1 and 2 yet, but I’ll have them for this Friday’s throwdown. don’t forget that even though you have missed a WOD in the series doesn’t mean that you can’t compete in any of the upcoming WOD’s. It’s a great time, and a great way to go test what you’re really capable of. A competitive atmosphere will bring out your best! So I’d love to see more of you out there. Just remember that it’s not over ’til it’s over. Holla
11 Jul 2013
Are you ready? It’s Friday baby and it’s time to Fire It Up! My wife likes to tease me that my favorite word is “excited” and that I say it all of the time. She may be correct but it is an accurate description of how I feel each and every day coming into the gym. Friday’s even more so.
Don’t forget that tonight there is no 6:30pm class. We will be kicking off round 2 of the Wanna Throwdown series at CFBIG. It is sure to be a fun one start your weekend on the right foot! No spoilers here, you have to be there at 6:30 if you want to get the news.
All of us coaches were discussing yesterday how much fun this week has been. Y’all have been hitting the WODS with some extra intensity and its been great coaching such full classes. Keep up the hard work it will continue to pay off dividends.
This next week is not going to get easier. Be sure to be hitting your mobility as hard as you are your training. You can watch some great tips from the Supple Leopard himself to prep for next week here.
What’s on Tap
Jerk – work up to 80%/2(3)
Complete reps of 20-15-10-5 for time…
Sumo deadlift high pull, 135#/95#
Hand release push ups
Complete 5 rounds of the following AMRAP 5
Rest 3 minutes between rounds
Complete 5 rounds for time…
5 Deadlift, 275#/185#
25 AbMat sit-ups
1a. Good mornings – 4×6 (AHAP)
1b. Hanging leg raises – 4xMax
Complete every minute on the minute for 20 minutes…
2 clean + 1 jerk @ 75%
Perform 3 rounds for max reps of each round
1:00 Box Jumps, 24″/20″
1:00 Row (Cal)
1:00 Double unders
Bench press – 50%/5, 60%/3, 70%/3, 80%/max reps and then back down
1a. Bent over row – 4×6 (AHAP)
1b. Dips – 4×6 (AHAP)
2. 2 x 500m weight carry 45#/25#
Rest 10 minutes
Complete for time…
75 Double Unders
45 Calories on the air dyne
Complete every minute on the minute for 15 minutes…
2 snatch @ 72%
2 rounds for time…
200m Overhead walking lunges 45#/25#
150′ hand over hand weight pull
Back squat – 50%/5, 60%/3, 70%/3, 80%/max reps and then back down
3 rounds, each for time…
50 Wallball shots, 20#/14#
10 Jul 2013
Up until this year I was not the biggest fan of kale. But since it started showing up in my CSA every week, I figured out what to do with it. Here are 3 of my favorite kale recipes. How do you prepare/cook kale?
1. Kale with dried apples
1 Bunch fresh, raw kale
1 TB olive oil
1/3 cup 100% pineapple juice
1/2 cup dried apple rings, chopped
Wash and chop kale, remove and discard the large stem from the center. Heat olive oil over medium heat and saute kale until wilted. Add pineapple juice and dried apples. Simmer 2-5 minutes.
Kale is a nutrient rich green vegetable, and makes a great side dish for your chicken, beef, or fish. Raw kale can be on the more bitter side (depending on whether or not you’re a bitter taster), which is why it’s often added to smoothies and juices, although some enjoy it as part of a salad. This recipe adds a little sweetness and makes 2-3 servings.
2. Kale and fruit smoothie
This smoothie will be bright green and delicious.
1 cup raw kale
3/4 cup milk (I used 1% organic cow’s milk)
16 chunks Trader Joe’s frozen mango
Blend milk and kale first until completely liquid. Add frozen mango and mix until blended.
3. Collard greens style
I originally made this recipe using collards, but since then I’ve used Trader Joe’s Southern Greens, beet leaves, and kale and it’s turned out great every time.
1 large bunch of raw greens
4 slices uncured bacon
1 medium onion, chopped
2 cloves garlic, chopped
1 tsp crushed red pepper
1/4 tsp sea salt
1 cup chicken broth
1/4 cup apple cider vinegar
Remove the leafy part of the greens from the hard stem in the center, and shred into 2 inch pieces. Cook the bacon over medium heat until done, remove and set aside. Discard or set aside all but 1 TB of bacon grease. Cook onion and garlic in bacon fat until onions are translucent. Add greens and stir in until cooked down. Then add spices, broth, and bacon chopped into bite size pieces. Simmer for 30 minutes. Add cider vinegar and simmer another 3-5 minutes. Makes 4 servings.
09 Jul 2013
I hope everyone had a great 4th of July weekend. Long weekends usually bring a lot of travel along with plenty of rest and relaxation. Look at these breaks from the gym as a form of recovery, whether it be physical or mental or both. I have been seeing a lot you coming in and giving it your all 4,5 and 6 days a week. Allowing your body to recover from this stress is paramount, so don’t feel bad about missing a few days of working out. After all, it is long-term fitness we are looking for right?
With that said, this Friday is the return of the “Wanna Throwd0wn” throwdown. We had a great showing for the first event, and had a lot of people hit some awesome PR’s on their cleans… which is especially awesome after that first brutal 6 min WOD. This week’s WOD won’t see any PR’s, but I can definitely promise you that is going to be spicy!
Last week, we didn’t ask participants to denote whether they were competing in the scaled or Rx’d division, but this week you will need to make that decision. That’s not to say that you can’t compete with those that are going prescribed, but from here on out everyone will be working with different weights.
The top 3 place standings after the first event are as follows: Men’s 1) Dave Young 2) Kieth Craig 3) Nick Ditto Women’s 1) Cori Bernardi 2) Alex Black 3) Hannah Woodstock. Congratulations everyone! Just remember that there are 3 more events, so keep up the hard work. I’m looking forward to seeing everyone at this Friday’s event. If you weren’t able to make the first throwdown, don’t fret. You are still able to compete this Friday and the following Fridays as well. If you have some free time, please come help cheer on everyone competing this Friday and enjoy some tasty beverages afterwards.
05 Jul 2013
Fire It Up Baby! The grill that is.
The celebration of this great country’s independence has come and gone. Yesterday was a blast with more than 50 members, friends, and guests honoring departed CrossFit Boston member Glen Doherty. Many stayed for quite a few hours afterwards to partake in some good food and drink and even better conversations. I really enjoy spending time with members in this environment as it often one of the few times where no one is rushing to work or other responsibilities. If you couldn’t make it this time, I hope you block out time for our next one!
CrossFit Hope for Cures
Tomorrow we will be running multiple heats for the CrossFit Hope for Cures fundraiser. Classes will begin at 9am and finish at noon. Show up at that top of the hour you wish to attend and Coach G2 will assign you to a heat. There will be a computer designated for any contributions members and guest may want to make on behalf of CrossFit Boston! We appreciate everyone’s efforts in working to make a difference.
What’s on Tap
This upcoming Friday, July 12, is going to be the second WOD of our “Wanna Throwdown” series. It is going to be a good one so look for the link to register for your heat in Monday’s post.
We are continuing on our strength cycle with max reps, pushing higher percentages this month. It has been great seeing members getting after those max rep sets and raising the bar. Keep it up.
Conditioning will continue to be constantly varied with a slight bias towards some additional aerobic endurance work. We will also be posting some homework to be completed outside of class time if and when you have the chance. The gymnastic focus this month will be on pulling movements and you will see it emphasized in skill work as well as in the warm-ups. Try to arrive 5-10 minutes before class to mobilize so you don’t miss out on all of the good stuff.
Here is the upcoming week of programming:
Sunday July 7
Strength: Overhead Squat – 40%/5, 50%/5, 60%/3, 70%/max reps then go back down
Metcon: 5 Rounds for time
15 Overhead squats, 155#/115#
15 Knee to elbows
Monday July 8
Metcon: Complete each round for time
rest 3 minutes
Row 1k @ 2k pace -:05
rest 3 minutes
Row 500m @ 2k pace -:10
Strength Accessory: 1a. Weighted strict pull-ups 6×3 (AHAP)
1b. Glute ham raises 3×15
Tuesday July 9
Strength: Deadlift – 50%/5, 60%/3, 70%/3, 80%/max reps and then back down
Metcon: Complete reps of 21-15-9 for time of…
Deadlift @ 40%
Wednesday July 10
Strength: Front squat – 45%/5, 55%/5, 65%/3, 75%/max reps and then back down
Metcon: “Fran” – Reps of 21-15-9 for time of…
Thursday July 11
Metcon: Complete as many rounds and reps as possible in 25 minutes…
20 Swings, 24kg/16kg
15 Ball Slams
10 Glute ham sit-ups
Metcon: Complete 5 rounds
Friday July 12
Strength: Jerk – 45%/3, 55%/3, 65%/3, 75%/3, 80%/2(3)
Metcon: Complete reps of 20-15-10-5 for time…
Sumo deadlift high pull, 135#/95#
Hand release push-ups
**6:30PM – Throwdown WOD #2**
04 Jul 2013
Glen Anthony Doherty
July 10, 1970 – September 12, 2012
Glen Doherty was one of four Americans killed in a terror attack in Benghazi, Libya. Glen died in the attack against the United States Consulate in Benghazi, Libya on September 12th, 2012. Although the attack began on September 11th, Glen fought hard throughout the night and saved many before succumbing to a mortar attack in the early hours of September 12th. Glen died serving with men he respected, protecting the freedoms we enjoy as Americans and doing something he loved. He is an American Hero to those who did not know him; but for those who did he is a best friend who leaves behind a giant hole in our hearts.
~courtesy of The Glen Doherty Memorial Foundation
I had the pleasure of knowing Glen. I was lucky to call him my friend. Glen was a member here at CrossFit Boston back in the days when we were in Roxbury Crossing. See the smile in that picture? That was the same smile Glen brought with him every day to the gym. I can still recall one day when he came in and we had just finished “Nancy” with a mid day class. Glen was grinning his grin and made a comment that he was tired. I poked at him that the WOD wasn’t really all that bad. He replied, very casually, it was a long night and explained that he had just returned from saving some “important people” that were in trouble in foreign lands.
That was Glen. He performed a job that very few could perform and he was one of the best. He didn’t seek glory or fame. It was just what he believed in. As his time with us in Boston was coming to an end I remember him stopping into my office and presenting me with a present. It was a framed quote from Teddy Roosevelt. It read:
“It’s not the critic who counts. It’s not the man who points out how the strong man stumbled. Credit belongs to the man who really was in the arena, his face marred by dust, sweat, and blood, who strives valiantly, who errs to come short and short again, because there is no effort without error and shortcoming. It is the man who actually strives to do the deeds, who knows the great enthusiasm and knows the great devotion, who spends himself on a worthy cause, who at best, knows in the end the triumph of great achievement. And, who at worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and cruel souls who know neither victory nor defeat.”
I still hold dear this quote as it has guided me in challenging times. I like to think that Glen knew it would be a staple in my years to come.
Today we honor Glen with the workout that CrossFit has produced in his name. I have completed it once previously, with less than stellar results. I am looking forward to tomorrow and putting it all on the line once again for Glen. For what he believed in. For my friend.
4th of July
During the American Revolution, the legal separation of the Thirteen Colonies from Great Britain occurred on July 2, 1776, when the Second Continental Congress voted to approve a resolution of independence that had been proposed in June by Richard Henry Lee of Virginia declaring the United States independent from Great Britain. After voting for independence, Congress turned its attention to the Declaration of Independence, a statement explaining this decision, which had been prepared by a Committee of Five, with Thomas Jefferson as its principal author. Congress debated and revised the wording of the Declaration, finally approving it on July 4.
~courtesy of wikipedia
03 Jul 2013
Nutritional value Fruits and vegetables have the most nutritional value (i.e. vitamins and minerals) when they are ripened on the stem and then picked. However, when they come from places far away, they are picked before ripeness and ripen along the way. So while they may gain color and size, they won’t gain nutritional value. This is one reason many people argue that fruits and vegetables don’t have the same nutritional content as they did 50 or 100 years ago.
Cost Seasonal produce is often cheaper for two reasons. For one, it grows more naturally in season and so requires less labor intensive care. Second, it often comes from a source closer to home. It’s easy to find USA produced strawberries and cherries in the summer for instance, but in February they all come from Mexico or Chile, which also adds the cost of transportation and gas to your grocery bill.
Flavor and Taste Fruits and vegetables taste better when they ripen on the stem versus in the back of a refrigerated truck. Buying seasonal produce means you get the most flavorful and tasty produce.
Sustainability This is a big buzz-word lately. But buying local, seasonal produce cuts down on the environmental impact of shipping food several thousand miles. It will also support your local farmer, keeping him in business to continue producing delicious fruit and vegetables.
What’s in Season When? Right now it’s summer, which means cantaloupe, cherries, corn, summer squash, champagne grapes, cucumbers, eggplant, green beans, key limes, peaches, and strawberries to name a few. In addition, apples, bananas, celery, lettuce, carrots, onions, cherry tomatoes, and lemons among others are available year round. Visit the Fruits and Veggies: More Matters website for a complete list of spring, summer, fall, winter, and year round vegetables and fruits.
Find a Farmer’s Market! Nearly every city and town in America now has a farmer’s market. You can do a Google search or visit the United States Department of Agriculture (USDA) Marketing Service Web Page for a searchable directory of farmer’s markets. Just enter your zip code and search!
I hope everyone has a great 4th of July weekend and enjoys some delicious seasonal foods!
FIRE IT UP! FIRE IT UP!
June is coming to a close and we are about to kick off our in house “Wanna Throwdown Series” with the first WOD tonight beginning at 6:30pm. Just a reminder that there will not be any regular 6:30pm class on Friday nights for the remainder of the summer. The Wanna Throwdown Series will be held on the following dates:
- June 28
- July 12
- July 19
- July 26
- August 2
4th of July Schedule
We will be having regular classes on Wednesday, July 3. On Thursday for 4th of July, we will be having one workout at 11am. We are still working on details for a bar-b-que on site afterwards. If we are not able to grill, then we will host a potluck afterwards. Either way, you can bank on being able to hang with friends and family after a tackling a Hero WOD. Which Hero????
Friday, July 5th, we will be 3 holding classes at:
CrossFit for Hope Cures
Saturday we will be performing the CrossFit for Hope Cures WOD with CrossFit Affiliates across the world while raising funds to find Cures for catastrophic children’s illnesses. The heats will take place during our normal class times and we will have a google docs up for members to register for a time slot.
What’s On Tap
Here is the upcoming week’s programming:
Weightlifting – Overhead squat 5-3-2-1-1-1
Metcon – Complete reps of 10-8-6-4-2 of
Metcon – Complete reps of 10-20-30-20-10 of…
Wallball shots, 20#/16#
Overhead walking lunges, 45#/25#
SkillWOD – 1a. rope climb – 6×2
1b. strict handstand push-ups – 6×2
perform 1a and 1b with little to no rest
Weightlifting – Shoulder Press (45%/5, 55%/5, 65%/3, 75%/max reps then back down)
Metcon – AMRAP 15
2 Ground to overhead, 135#/95#
4 Ground to overhead
6 Ground to overhead
Continue increasing the volume by 2 reps until 15 minutes has elapsed.
Tuesday – 070213
Metcon (5 Rounds for time)
Row 500m x 5
Rest 2:00 between each round
1. Pistols – 35 each leg alternating
2. Butterfly Pull-up progressions
Wednesday – 070313
Weightlifting – Back Squat (45%/5, 55%/5, 65%/3, 75%/max reps then back down)
Metcon – Complete reps of 5-10-15-20-15-10-5 for time…
Toe to bar
Box Jumps, 24#/20#
Overhead swings, 24kg/16kg
Thursday – 070413
Friday – 070513
Weightlifting – Complete every minute on the minute for 15 minutes…
2 clean @ 75%
Metcon – 7 minute AMRAP for Distance
Burpee Broad Jumps
I look forward to seeing everyone in the gym and training hard! Get after it and FIRE IT UP!
25 Jun 2013
Sorry I forgot to do this last week. I know a lot of people at CFBIG, but I haven’t met everyone yet, so I’d like to introduce myself. I’m Alex, a registered dietitian and member of CFB for a little over 2 years. You can read a way longer sspiel about about me here or we can just chat in class. I’ll be writing nutrition blogs for CFB every Wednesday, and I hope to meet everyone in person soon. And on to recovery!
Recovery is one of the most important things an athlete can do, and nutrition is a big part of that. With the competition style Summer Throw Down series coming up, a lot of us are probably going to need to pay attention to our recovery. So I’m going to talk a little bit about how you can eat right BEFORE workouts to increase performance and feel awesome, as well as how to eat AFTER the WOD so you recovery properly.
Before the WOD…
Before a workout your body should have a topped off fuel tank. This means you should have enough glycogen (the body’s stored form of carbohydrate) stored as well as some more carbohydrates readily available from food. In general, pre workout meals or snacks should be:
- Enough energy to prepare you for the workout without leaving you hungry or with undigested food in your stomach
- Low in fiber and fat
- Higher in carbohydrates
- Moderate in protein
Meals low in fat and fiber will allow your stomach to empty in time so you can avoid stomach discomfort (because trust me, Fran on a belly full of bacon is bad news bears). The carbohydrates will top off glycogen stores, maintain blood sugar levels, and provide energy. Protein will help you avoid hunger.
It is also important to be hydrated before exercise (especially now that it feels like an oven outside). The recommendation is that athletes drink 2-3 milliliters of water per pound of body weight at least 4 hours before working out to hydrate and get rid of any excess fluid (Rodriguez et al 2009). This means a 140 pound athlete should be drinking 280 – 420 milliliters of water, or about 1-2 8 ounce glasses, or one standard 16.9 ounce water bottle (the smaller one typically found in your average convenience store fridge).
How much you need to eat depends on what time of day you workout and the volume and intensity of that day’s training. If you’re a regular 6 am attendee, you don’t necessarily need a big breakfast beforehand, but it is important to eat something. A snack with at least 30-60 grams of carbohydrate and 10-15 grams of protein with little fat and fiber should be sufficient. Try packing something convenient the night before so you can avoid missing your snack if you wake up too late (trust me, this is bad news). Good ideas include fruit, like an apple, peach, or banana paired with lean protein such as deli meat or jerky, or nuts and dried fruit. You can also pack a few ounces of meat leftover from dinner.
If your workout is later in the day (like, the Throw down) you have time to eat a little more. If you are exercising within 2-3 hours of a meal then that meal should be sufficient so long as it provides adequate carbohydrates and protein. If 4 hours or more pass between a meal and a workout, add in a snack 1-2 hours beforehand so you will have enough energy and avoid being hungry. In general, carbohydrate intake should be higher surrounding workouts and lower throughout the rest of the day, unless your goal is weight/mass gain.
The key to remember is that finding a pre workout meal/snack that works for you is trial and error: experiment with a few things and stick with the ones that work. A meal that “works” will be convenient, provide enough energy to keep you going, and leave you free of cramping or stomach pain.
After the WOD…
Post Workout/Recovery is when your body reaps the benefits of all the hard work you’ve done. During the workout your body burns through your stored glycogen, you lose fluid to sweating, and muscle tissue is broken down. During recovery, you can replenish your stored glycogen, replace lost fluid, and rebuild damaged muscles.
Within one hour of a workout you should aim to have 30-60 grams of carbohydrate and15-20 grams of protein, and then repeat this every two hours for 4-6 hours (Rodriguez et al). So if you workout at 6 am, this could be met by eating a banana and some almonds on the way home, eggs with a fruit or veggie for breakfast, and a good lunch. Try to eat something that not only provides these nutrients but also provides vitamins and minerals. Research has shown that chocolate milk may be a good recovery option because the milk provides calcium and magnesium, two minerals important in muscle contractions, and potassium, which is an important electrolyte lost in sweat. (If you’re paleo, you can find comparable amounts of potassium in bananas and potatoes, magnesium in raisins and almonds, and calcium in Kale and Bok choy). So while a bacon, egg, and cheese bagel from Dunkin Donuts will provide the carbohydrates and protein you need, it provides little nutritional value in terms of vitamins, minerals, and electrolytes. Other snack options are fruit smoothie with yogurt or milk or jerky and fruit. If you plan on eating a meal within an hour of working out, this can serve as your recover snack. For example, BBQ from Soul Fire after a CrossFit Boston Summer Throw down WOD.
To Wrap Up
Eating good foods in the right amounts at the right time is important and can help you perform better. So, the key things to remember are:
- Eat enough before workouts so you have energy to crush them
- Recover smart after the workout, so you will be ready and healthy to crush the next one
- Choose whole, non processed foods as much as possible to give your body the vitamins, minerals, and antioxidants it needs
24 Jun 2013
My thoughts on what it means to compete are at the bottom of this post. Please share your own thoughts to comments and Facebook. Before you get there, checkout an opportunity to compete with a team from the gym.
The Renegade Rowing Team is an opportunity to take your training to the next level and have some fun with other members outside of the gym. The Renegade Rowing Team will practice for eight weeks from 6:30 − 8pm on Tuesday and Wednesday nights at Community Rowing. The program will run from July 23rd to September 15th. Our goal is to learn to row in eights on the water and become competitive enough to race. Each member of the Renegade Rowing Team will be expected to set goals both as individuals and as a team. Joining the Renegade Rowing Team is an opportunity to improve your training as well as everyone else’s. Learn to row, race with your fellow crew-mates, and Compete!
Tryouts and an Info Session will be held July 19th at 6:30pm at CrossFit Boston. Compete in our weekly throwdown series and see if you have what it takes to be on the Renegade Rowing Team. Click here to Sign Up!
Competition is the basis for all sport. People play sports because they’re fun. Sports are fun because every participant is given a chance to compete. It’s not the outcome or the opponent that matters. People enjoy competing because they’re given an opportunity to test themselves and their abilities in order to experience the thrill of an improvement toward a goal. Competition can be both individual and team oriented. By incorporating competition into everyday practice, Renegade Rowing allows us to track progress toward our goals, but more importantly to have fun and experience the journey.
In order to compete, athletes must develop mental toughness. Firsthand athletes are developed through competition when they harness the power of the mind. Our thoughts affect our feelings and our feelings affect our actions. Anyone can develop an ability to do work with regards to fitness and rowing, but when work capacity is combined with mental toughness, athletes can control their actions and reach their goals. Mental toughness is an athlete’s ability to commit to competition with a belief in oneself, to have a positive focus on the things they can control, and to embrace challenge as an opportunity for learning and self-improvement.
While the thrill of intrinsic motivation should be what drives us, we should not forget about the power of the opponent or the teammate in competition. We can push ourselves as individuals, but the opportunity to push ourselves against others will only make us better. I’m a competitive guy and I like being pushed and challenged and testing my abilities against others. There’s honesty in giving it all you have against others, especially knowing they’re doing the same.
Rowing is an Olympic Sport that elite athletes train for year round. Some athletes may only compete 5 to 6 times per year and of those competitions they might only peak for one race. Most other sports have seasons filled with games allowing for learning and development during competition. Renegade Rowing incorporates daily competition so that athletes have the same opportunities that other sports have. Renegade athletes will have the confidence needed to perform on race day. By providing many opportunities to experience race day competition in practice, athletes will have a wealth of experiences to draw from when race day arrives.
In your own words, what does it mean to compete? Please share…