23 Jul / 2014
Hey CFB! Hope you’re all getting pumped for the Throwdown tomorrow night. It’s been a solid week of training and it’ll be fun to see where everyone stands. Also, props to those who gave CrossFit Dodgeball a go on Monday. That was a lot of fun to coach. If you’d be interested in a CFB Dodgeball Tourney let me know. Just saying, could be epic! Hit us up with your thoughts in the comments or on FB.
This week it’s my pleasure to introduce you to one of our newest members, Lindsay! When you meet her for the first time be sure to introduce yourself and throw up a high five! Here’s a little bit about her to get the conversations started…
Who are you and what are you about?
Hi! I’m Lindsay. I am an ordained clergy in the christian tradition and an interfaith chaplain in higher education. I am passionate about interfaith dialogue, human rights, learning, and most importantly drinking red wine with girlfriends. I am married to an awesome man and have two very lively kiddos (ages 1 and 4) who have taught me more about myself and life than I’ve ever learned in a classroom.
Why did you join CrossFit Boston?
A girlfriend of mine who is in her forties and is in incredible shape challenged me to give CrossFit a try. She said after 3 months of CrossFit, I would never go back to a conventional gym. The future has yet to be told, but at this point, CrossFit has been a refreshing change!
What are some of your goals for this year?
I haven’t been consistently active for the past 5 years, so my primary goal is to be active! And my ultimate goal is to have sustained energy with my kiddos on the playground. Ironically, some days after training I have a hard time even picking up my kiddos! But overall, I can already feel a very positive difference.
What are you looking forward to once you graduate to group classes?
I’m terrified to join group classes! There are some crazy good athletes doing crazy amounts of pull ups in there. But in spite of that fear – I am most looking forward to the team atmosphere in the group classes. Not to mention that whoever picks the music at our gym actually did an entire class to musical theater… Love it! Who wouldn’t want to work out to that?!
23 Jul / 2014
Now, milk is a pretty decent food. It has calcium and is fortified with vitamin D, both of which are good for your bones. As a bonus, (low fat) dairy consumption has also been associated with decreased risk of cardiovascular disease and type 2 diabetes and is associated with lower blood pressure. In addition, milk contains a mix of protein and carbohydrates that make it a good post workout recovery beverage (or part of one that includes added protein).
But do you need to drink 3 cups (8 oz glasses) of it per day? No, you don’t. So where did that recommendation come from?
A Brief History of Milk In The US
Back in the 1940′s and 1950′s, everyone drank whole milk. It went in cereal and accompanied dinner. But somewhere around the 1950′s and early 1960′s, people started hearing that whole milk was bad for your health. That it could increase your risk of heart disease. So people stopped drinking it. In the meantime, the Dairy Industry kept on producing at high numbers, creating a surplus. This lead to the formation of the Dairy Checkoff Program, which according to Dairy Management Inc. works in the following way”
“Dairy farmers pay 15 cents and dairy importers pay 7.5 cents for every hundred pounds of milk (or the equivalent thereof) they sell or import into a generic dairy product promotion fund – familiarly called the “dairy checkoff” – that DMI manages along with state and regional promotion groups. That money – with USDA oversight – is used to fund programs aimed at promoting dairy consumption and protecting the good image of dairy farmers, dairy products and the dairy industry.”
So basically, the dairies pay the USDA, and the USDA promotes milk products for them. Totally legit, right? Now to be fair, it is recommended adults consume 1,000 mg of calcium per day, and a cup of milk has 305 mg. So while the 3 cups per day DOES meet those calcium needs, I think framing this in consumption of dairy alone (without more focus on other calcium containing foods) is underhanded.
Now as educated adults, we might be able to figure this out and recognize that while dairy isn’t bad for us, we also don’t need to consume a gallon of milk a week per person, either. But not everyone knows this information. In addition, according to a new report called Whitewashed: How Industry And Government Promote Dairy Junk Foods:
- About half of all milk is consumed either as flavored milk, with cereal, or in a drink;
- Nearly half of the milk supply goes to make about 9 billion pounds of cheese and 1.5 billion gallons of frozen desserts–two-thirds of which is ice cream;
- 11 percent of all sugar goes into the production of dairy products.
For more see Eat Drink Politics.
So, the government is promoting all this dairy, and much of it is in the form of things like sugary Boston Cream Pie flavored yogurt, strawberry milk, and to accompany fruit loops.
What Can We Do
My recommendation is to consume dairy as it fits into your life. I eat Nutty Nuggets cereal every morning, and on alternating weeks enjoy it with 2% milk or almond milk. I eat yogurt and cheese every now and again. But I don’t enjoy drinking milk, and I don’t add cheese or milk to most foods. I do, however, use Greek yogurt as a sub for mayonnaise in chicken or tuna salad. However, I know some people (ahem, Martin) drink a lot of milk regularly. And that’s fine too.
Here are my basic tips for dairy:
- Choose milk that is grass-fed and from humanely raised cows.
- Choose Whole or 2% milk or plain Greek yogurt. It’s actually pretty hard to have too much on a regular basis if you’re eating rich, plain dairy (at least I find).
- Avoid ice cream, processed cheese, etc as primary sources of calcium. The benefit of calcium from a box of Kraft Mac ‘N Cheese is not worth the cost of what else is in the food.
18 Jul / 2014
It’s a great morning here in Ol’ Latrobe while getting away with the family for a few days. We have been spending time relaxing, hitting the parks for the kids, and reuniting with family that we haven’t seen for some time. Getting away is good for recharging the batteries so we can hit it hard again once we are back in town. I am looking forward to hitting some heavy iron!
It’s about time for me to FIRE IT UP and here is what I am going to be doing for my workout today:
2 suicide sprints on the basketball court
10 Push ups
Next Friday is our In-House Throwdown beginning at 6:00pm. The heats will go off every 30 minutes with 8 athletes at a time. Right now the plan is for 5 Heats finishing the final heat at 8:30pm. Afterwards we will be ordering in delivery from Soul Fire BBQ or you can bring something from home. Bring your favorite summer beverage and kick back with some friends.
Sign up for your Heat HERE.
WHAT’S ON TAP
1. EMOM 12 – women 4 snatch/men 2 Snatch @ 75%
2. Row :30/:30 – 20 rounds
:30 @ 90% take 7-10 seconds off your 500m pace
Hold the pace for all 20 rounds
“Grace + Helen”
With a partner perform the following:
60 Clean and Jerks, 135/95
6 rounds of
21 KB Swings, 24kg/16kg
For the clean and jerks the partners must alternate every 10 reps until all 60 reps are completed. Then the partners will alternate every round until both complete 3 rounds each of the workout. The total time to complete the entire workout is the score.
Perform three rounds of this couplet for time.
1) Perform any sit-up you want.
2) If you still can’t perform the muscle up. Give us 15 strict pull-ups and 15 strict dips per round.
3)Typically, you’ll have the strength for a muscle-up when you can do 15 pull-ups and dips without a pause.
1a. Front squat – 4 sets x women 8-12 reps/men 5 reps @ 70%; 21×1, rest 2 mins between sets
1b. Dips – 4 x Amrap (-4), stop 4 reps shy of failure
2. 10 sets x :10 L-sit hold, rest :30 between sets
3. 21-15-9 for time
Rest 4 minutes
Tabata Thruster, 45/35
Rest 4 minutes
Tabata Clean, 95/65
1) The Tabata Interval is 20 seconds of work followed by 10 seconds of rest, repeated 8 times.
2) Add the three scores from each effort for a total score for the workout.
1. Power Clean – 4 sets x 126.96.36.199 @ 70%, rest 3 minutes between sets
2a. Deadlift – 8, 8, 6, 6 – touch and go, rest 1:30
2b. Handstand push-up cluster – 3.3.3 x 4 sets, rest 1:30
3. Row as far as possible in 7 minutes.
1. High Bar Back Squat – 5 reps x 3 sets @ 70%; 22×2
3 rounds for time
15 Deadlift, 185/125
15 Pull ups
15 Front Squat, 185/125
FRIDAY 7/25 – IN-HOUSE THROWDOWN
1. 3 attempts (10 min) to establish a 2RM Front Squat
1 minute rest then
2. AMRAP 8
Row 16 calories
17 Jul / 2014
First and foremost I am very proud of all my lifters. Everyone trained hard, showed up Sunday and gave 110%.
- Sharon walked away from the platform elated having not only achieving meet PR’s but lifetime PR’s on both lifts. She also went 6 for 6 successful lifts. Overall she increased her total by 6kg. Sharon got a silver 2nd Place Medal.
- Sophie competed in her first weightlifting meet and posted some very impressive numbers also going 6 for 6 successful lifts. She ended her total with her Clean and Jerk 1 kg from lifetime PR and matched her Snatch PR. Let me say these PRs were established 1 week from competition. Having gone 6 for 6 and hitting these numbers is mind blowing. It proves that the determination and hard work invested paid off. Sophie tied first place; however due to the other competitor weighing less, she medaled 2nd Place Silver.
- Sean has improved his form remarkably in the last year on both lifts, especially in a meet setting where you are attempting much higher weights than practice with 100 people watching. Sean Snatched higher than he did in his last meet but had some trouble with the clean and jerk. Next meet I am sure he will make these attempts he was aiming for.
- Joe was a last minute competitor having been accepted on the waitlist 2 weeks out. This was also Joe’s first weightlifting meet and he ended his snatch 1kg from his PR and hit a clean and jerk 1 kg more than his lifetime max. I think he performed remarkable when looking back on how little preparation he had as far as practicing the lifts consistently. I feel he is a natural lifter who has the ability to be great if he decides it is something he wants to pursue.
- Martin I know we all like to pick on Martin and he deserves most of it, but Martin showed up at my doorstep at 6:50am Sunday when he did not lift until 3-4 that afternoon. He helped me keep track of the warm up platform and the competition platform for 4 lifters. There was more than one instance that I had a lifter on each Platform and I would not have been able to manage this as effectively without Martin helping me with the early lifters and Sharon helping with the heavyweights. I know Martin stretches more than any human being needs, but he has also been a competitive athlete most of his life and it showed when he stepped on the platform. Martin hit 3 beautiful snatches obtaining a lifetime 5kg PR. He opened the clean and jerk with his last meet PR, and then hit a 5kg PR on his next lift. On the third lift he hit 100kg which is a 10kg lifetime PR and was so excited he dropped and celebrated before the judges told him “down” and he received a no lift. So on the books a 5kg PR but as far as I am concerned he nailed 100kg. We had a very frustrating week leading up in practice so I am very proud of the turnaround.
- Eric was also competing in his first meet. He has been training for months diligently. He needed a 205 total to qualify for National Masters so wanted to start somewhat conservative to ensure he made the minimum total. He very easily made the total and hitting 4 of 6 lifts but the misses were big jumps on the third lift of both snatch and clean and jerk but both went overhead easily just very minor mistakes that red flagged him. He is a very hard worker and has the ambition. No doubt he will succeed as far he wants to go with his endeavors.
~ Coach Julie G.
The CrossFit Boston In-House Throwdown will be next Friday, July 25th at 6:30pm with food and beverages to follow. So the question is…. Are you ready to compete? Against yourself? Against others? Below are a couple of my thoughts on what it means to be an athlete, and even better, a firsthand athlete. Read through, reflect on your training and experience in the gym, and share what you think it means to be an athlete.
The Firsthand Athlete
A firsthand athlete has the competence and confidence to rely on personal experiences to prepare for, execute, and learn from a performance both as an individual and as part of a team. The in-house throwdown at CrossFit Boston is a unique opportunity to test your athleticism because there is no coach calling plays, talking you through the pre-comp warm-up, or cueing you on that one technical or tactical fix during the wod.
If you can’t make the throwdown because of vacation, you will still need to know what to do to keep up with your training. When an athlete is away on vacation there is no coach to walk them through a workout. When an athlete enters the arena on game-day or goes home for vacation it’s up to them to know what to do, what to think about, what to fix, and what to focus on. The firsthand athlete actively communicates with their body, teammates, and coaches to continually learn and work towards their goals.
The CrossFit Boston Athlete
One of my main goals as a coach at CrossFit Boston is to develop Firsthand Athletes. With a class full of Firsthand Athletes, who can work hard together and stay focused on what they must do as individuals to make the rest of the group better, the possibilities are endless.
Have a great Thursday, work hard this week, and see you at the Throwdown next week!
16 Jul / 2014
Summer in New England always feels to me like trying to pack a year’s worth of outdoor fun into 90 days. It seems like there’s a BBQ, happy hour, sporting event, or party every weekend to tempt me with beer, chips, and all sorts of less than healthy fun. And while having a “cheat day” isn’t the worst thing in the world, having them three times a week all summer can add up. And since the BBQ is the most ubiquitous summer activity, here is a little advice on making at least some of those BBQ’s a little bit healthier.
- Don’t show up hungry – snacks at BBQs plentiful in calorie and fat content (think chips, boxed cookies, etc), with scarce vegetable offerings. Have a salad or some fruit before you go so you’re not starving.
- BYO… If you want to be sure there’s something healthy there (like delicious kebabs, see below) or grass-fed, humanely raised hamburgers (instead of Bubba Burgers) then the safest bet is to bring it yourself.
- Stay hydrated. Alcohol and heat can combine to cause dehydration. Water will also make you a little less hungry. Try to drink a glass every hour, or alternate a glass of water with each alcoholic beverage.
15 Jul / 2014
Hello Folks! I am going to start posting blogs of Yoga/Mobility warm ups and cool downs! I will give y’all some knowledge to give your body some love after kicking your own ass in class! Love/Hate relationship. :)
11 Jul / 2014
FIRE IT UP! FIRE IT UP!
Hey, the Baystate Games are this coming weekend and there are quite a few of your fellow members competing. So, get out and show your support. The event is held at UMass Boston. The ladies kick off the morning and the men mid morning to afternoon. Here is a list of those competing:
Women Competition Begins @ 9AM:
Lightweight men Competition Begins @ 12pm:
Heavyweight men Competition Begins @ 3pm:
“Mobility” Martin Breu
I know from experience that this day is always better when there are some others around to support you. If you have some free time on Sunday, get down there and cheer them on!
I am going to be taking some days off with my family to head down to Old Latrobe where my Mother and Sisters reside. My family has yet to meet Zoë and are eager to do so. I am looking forward to taking some time to reboot and recharge the batteries for when we get back. So, if you don’t see me for a few days, don’t freak out.
WHAT’S ON TAP
1. 2 rounds for quality
15 Back extension
2. AMRAP 8
15 Russian Swings, 32kg/24kg
15 Burpee to a 25# plate
1. EMOM 15
3 CTB Pull-ups
5 Thruster, 95#/65#
2. Partner AMRAP 15
max pistols alternating each rep
max box jumps, 24″/20″ (step down)
max wallball shots, 20#/15#
Both complete the entire work. 1 begins with the run while the other starts with pistols then switch. Keep alternating until 15 minutes are up. If both complete the 1600m run, then start again at the beginning.
1. Deadlift – 3 x 5 reps @ 80%, tempo 21×2
2. For time
21 Squat Clean, 50% of BW
15 Squat Clean
9 Squat Clean
1a. Bench Press – 3 sets x 5 reps @ 80%; tempo 21×2
1b. Ring Rows (strict) – 3 x 8-12 reps; tempo 3133
2. 2 x 1500m, rest 4 mins between sets
Complete 5 rounds for time
15 Thrusters, 75/55
1. Perform three rounds of this couplet for time.
Deadlift body weight 15 reps
Run 250 meters
2a. Seated DB Press, 3 sets x 8-10 reps moderate weight; 21×1
2b. Weighted Pull-up cluster, 3 sets x 188.8.131.52, 21×1
The pull-ups are strict. Perform one rep drop off for a one count then repeat 3 more times.
Tier 1 Fitness Rating Test
400m med ball run
Max Sit-ups (1 minute)
1. EMOM 12 – women 4 snatch/men 2 Snatch @ 75%
2. Row :30/:30 – 20 rounds
:30 @ 90% take 7-10 seconds off your 500m pace
Hold the pace for all 20 rounds
Hope you had an awesome 4th of July Weekend! Above is a video that got posted on the CrossFit Main Site just over two years ago when I first became one of your coaches. I’m getting pumped because it’s that time of year again. Time for the Renegade Rowing Team to get on the water, learn to row, and come together as a team to hold each other accountable. Next Thursday we will be holding tryouts at Community Rowing in Brighton. If you’d like to learn how to row and do it with a bunch of badass CFB members then the time is now. If you are reading this and you happen to be a CrossFitter from another box, you are welcome to join us, we’d be glad to have you! Please sign up below.
Renegade Rowing Tryouts: Thursday, July 17th @5:30am @CRI
Tryouts Based on your Knowledge of the Following… RRT KSA’s
If you are interested, want to know more about the KSA’s, or have a few questions please let me know ASAP so I can get you fired up to get on the water. I’m working with a couple of people early next week to review basic technique and drills. Hit me up at [email protected] if you’d like to join in.
09 Jul / 2014
If you played sports as a kid, you probably grew up on the delicious, refreshing beverage called Gatorade (or Powerade, although I think Gatorade is better). Originally invented at the University of Florida (Go Gators) to hydrate the football team during hot summer games, Gatorade now produces a regular and low calorie drink, “natural” versions of these beverages, as well as energy chews and nutrition bars. And their marketing has been stellar – watch any Gatorade ad and you’re pretty much convinced that you should drink this stuff because that’s what the badass athletes do (and who doesn’t want to be a badass athlete). They’re all about that inspiring stuff like hard work and determination. Well, at least most kids probably think that. As adults, we’re just trained to crave it. If I go running in sub 75 degree weather for longer than 30 minutes, I come back craving a blue Gatorade (because maybe the flavor is inspired by some fruit, but we just know it by the color. Yellow is a close second for me). Of course, Gatorade has also gotten some negative press surrounding their use of brominated vegetable oil (BVO) – which they’ve since discontinued using - because it had been patented as a flame retardant and is banned in Japan and the European Union. But, is it OK to drink or should you avoid it?
Sports Drink Pros
Sports drinks are great – and have been successful over the past 40 years – because they provide the unique combination of dilute carbohydrate and electrolytes in an easily digestible format. Sports drinks have essentially been formulated by scientists to provide EXACTLY what athletes need during exercise to prevent dehydration and electrolyte imbalance. The average regular Gatorade has 80 calories, 21 grams of sugar, 160 mg of sodium, and 45 mg of potassium. The G2 series is usually 30 calories and 7 grams of carbohydrate with the same electrolyte content as the original.
Other Gatorade perks:
- Helps prevent hyponatremia (salt deficiency), which generally happens when athletes over hydrate.
- The taste generally makes you thirsty, so you drink more. When you’re working out for a long time (over an hour) in very hot conditions, that can be a plus.
- It tastes good. Sometimes water gets old.
Despite loving Gatorade as a kid/teen just kidding I still love it now, this is the part that always makes me sad: the ingredients list. The Blue G2 flavor (apparently called “Glacier Freeze) that I like so much contains the following: Water (fine), sugar (OK I was expecting that), citric acid (not a big deal), sodium citrate (OK that’s the sodium, just with a different companion than table salt), mono potassium phosphate (potassium source), sucralose (commonly known as Splenda, because I guess 7 grams of sugar wasn’t enough to make it appealing to the American palette), acesulfame potassium (anOTHER artificial sweetener) and Blue 1 (that would be an artificial color. Ugh). So, most of the ingredients are fine, not everything that isn’t 100% natural is going to kill you, although I really try to avoid artificial colors.
In addition, a few other sports drink drawbacks:
- It often gets misused or overused. Pretty sure Lebron James needed some Gatorade in San Antonio when the AC broke, and it’s very useful during a half marathon or other endurance activity. But a lot of kids, adolescents, and even adults nowadays are drinking it while playing video games or at school. Unless you’re sweating your butt off during a workout, you don’t really need an electrolyte drink.
- The taste generally makes you thirsty, so you drink more. Yes, I realize this was also a pro. But when I return from a 45 minute run, I could benefit from 8-12 ounces and end up drinking nearly the whole bottle before it occurs to me to put it away. That’s a lot of sugar I probably didn’t need.
So, should you drink Gatorade?
My answer is yes, when it is appropriate and if you prefer it over other options. When is it appropriate?
- When you’re working out for over 60-90 minutes or in extreme heat conditions
- When you complete a WOD like last week’s 1K test on the erg and need a little extra sugar before the second WOD. However, in this case you only need a small amount.
What are some other options? Coconut water, diluted juice (full concentrated juice can make you fee sick to your stomach by adding too much sugar - compare 21 grams of carbs in 12 ounces of Gatorade to over 40 grams in the same amount of Naked Juice or OJ).
What are your thoughts? Do you love Gatorade? Hate it?