29 Nov / 2013
Fire It Up! Fire It Up!
Great work on a short week. Both Monday and Wednesday there were plenty of personal bests in both the back squat and deadlift! Wednesday night Adam “Captain America” Voci set the new gym record for Mary with 13 + 6 rounds and Sophie Hu was just 5 reps shy of tying the gym record with 8 + 25 rounds. Great job to both of you!
What’s On Tap
11/30 – Saturday
1. EMOM 20
ODD minute – 10 toe 2 bar
EVEN minute – 7 power clean, 155/105
2. Jerk – 10 minutes to work up to a max single for the day
12/1 – Sunday
Teams of 2 complete 3 rounds each alternating movements:
Deadlift hold, 245#/165#
While one athlete is rowing the 500m AFAP, athlete #2 will hold the bar at the top of the deadlift position. If the bar is put on the ground, athlete 1 must stop rowing until the bar is locked out again. The score is the total time of the team to complete 3000m.
12/2 – Monday
1. Clean – 15 minutes to work up to a max single for the day
2. 4 rounds for time
7 DB Power clean, 55/35
14 Fr. Rack DB forward lunges, 55/35
21 DB Thrusters, 55/35
12/3 – Tuesday
1. Press – 5×3
2. AMRAP 20
10 Burpees to a 45# plate
10 OH Swings, 32kg/24kg
12/4 – Wednesday
1. 5 rounds for time
10 Snatch, 135/95
20 OH Walking lunges, 45/25
2 Muscle ups
2. Handstand Push ups – 6×2 (strict)
12/5 – Thursday
1. Snatch – 15 minutes to work up to a max single for the day
2. Row 500m x 5
rest 1:00 between sets
12/6 – Friday
1. Front Squat – 7×2
4 rounds for time
27 Box Jumps, 24″
11 Squat Cleans, 145/100
“The Gobble Gauntlet”
50 Sit Ups
40 Air Squats
20 Push Ups
10 Split Squat Jumps
Thanksgiving is one of my favorite days of the year. It’s a day of hanging out with family and friends while enjoying good food and football. Many people do Turkey Trots or get up and walk the beach together before digging into a bountiful feast. Hopefully you’ve got something planned. If you don’t … try the Gobble Gauntlet with your friends. Get outside and be active before relaxing for the rest of the day.
During the holidays you may be traveling or away from a gym, so be sure to stay active and get creative with your workouts. Today is supposed to be a rest day, but this can count as active rest especially if you’re doing it for fun with friends and family. Keep a consistent pace and keep pushing. This is a good one to work on your endurance.
Post Time to comments!
26 Nov / 2013
Thanksgiving marks the first feast of the many you’ll eventually have during a typical holiday season. While Thanksgiving is a time to eat good food, celebrate family and cultural traditions, and enjoy being around loved ones, it can be those things without completely derailing the diet you’ve been crushing lately. Because, the holidays don’t have to be a 6 week hiatus from all healthy habits. Here are a few tips to help you stay on track AND enjoy delicious, tasty foods this holiday season.
Tip 1: Designate Your “Cheat Days”
You remember when I wrote about cheat days right? Well, if you don’t have time to read it, let me sum it up for you: cheat days have beneficial effects on hormone levels and mood that can help you in the weight loss or maintenance process – if done right. So pick a few cheat days. Maybe, say 6 over the next 6 weeks. For example, mine will probably be
This way, you have set days to enjoy holiday goodies, and the rest of the time you stick to a healthy diet of plenty of fruits and veggies, lean proteins, healthy fats, and a little dairy.
Tip 2: Cheat Right
According to the research, the best cheat day meals (to have those beneficial effects on hormones) are high in protein and carbs, and lower in fat. Keep this in mind as you eye the spread this Thursday. That means plenty of turkey, potatoes, a dinner roll, and cranberries. Go easy on the butter and heavy casseroles.
Tip 3: Keep the Veggies at the Party
I know, I know, I just said this should be your cheat day. But “cheat day” doesn’t mean “eat nothing healthy all day”, it just means there’s wiggle room. So make sure you get some veggies on feasting holidays by either eating some throughout the day (spinach in a smoothie at breakfast, raw veggies and guacamole for a snack), or include them in the meal in the form of a side salad or some green beans with toasted almonds. Not only do veggies (and fruits) have important vitamins and minerals, they also have fiber, which will help you digest all that turkey later in the day.
Tip 4: Spread it Around
My favorite thing about Thanksgiving (and Christmas) dinner is….
LEFTOVERS! What this means is, you don’t have to eat everything on the table Thanksgiving day. Didn’t make it to the sweet potato casserole? No worries, have a small taste the next day with eggs to fuel your Black Friday adventures. In the photo to the right, you can see an example of this – I paired my sweet potato casserole from a recent Friends-giving with a lean, grilled hamburger over salad.
Tip 5: Don’t Stop Moving!
This one is important for a few reasons. While I always like to say “you can’t out train a bad diet”, exercise is still really important, especially this time of year. Not only does exercise burn calories, some research has shown that morning exercise may reduce your appetite throughout the rest of the day. So get a morning workout in on Thanksgiving day (maybe a run, a bike ride, or some burpees…) before the Thanksgiving day parade, dog show, and eating begin.
26 Nov / 2013
Snatch High Pull + Snatch 602X3 70 4X3 75 4X3
C&J 70 2X2 75 X2 80 3X2
BS 70 X3 80 X3 85 X3 90 4X2 LOW BAR
Clean Deadlift 80 X2 90 X2 100 3X2 ( % of your clean, slow deliberate movement, mimic clean)
Upright Row to Press 4X8
Hypers 3X10 Abs 3X20
Power Snatch 50 2X3 60 X3 70 4X3
Power Clean to Push Press 60 2X3 70 X3 80 3X2
Front Squat: (70%/5)2, (80%/4)2, (90%/3)2
Hypers 3X10 Abs 3X20
24 Nov / 2013
WE NEED 4 MEN TO COMPLETE 2 MORE TEAMS!
Time: 10 a.m. – 3 p.m.
Location: North Shore CrossFit @ 121 Liberty Street, Danvers MA
We have 6 teams so far! We are in need of 4 men who want to show of their incredible talents.
If you have not registered your team do it soon or it will close out. Each team needs a team leader to register them. Here are step by step instructions to make it easy!
1. Ask Coach G2 or Tina if you need a team.
2. If you have been designated a team then have your team leader register your team. Here is the link: Not Your Average Joes
3. Come up with a Team Name–It’s easy! I looked at Evan’s t-shirt and now we are the Biscuits & Gravy team!
4. When you have registered your team have your team leader email Tara from North Shore CrossFit with your team name, team mates names, and t shirt sizes. [email protected]
5. Split the cost! It’s $140 per team.
6. We will have a car pool list when the date gets closer!
Hope that helps!!
22 Nov / 2013
The time is drawing near in which everyone is supposed to say what we are thankful for. I am going to kick it off by first saying that I am thankful for my wife, daughter and soon to be born daughter. I am thankful that I get to wake up every day next to my best friend. I am thankful that I get to work with a group of individuals that comprise a team that truly cares about those they serve. I am thankful that the community here at CrossFit Boston is as welcoming and inclusive as you are and that you all come in day in and day out looking to improve yourselves. It really is a dream to be able to wake up to do what I enjoy doing. Thank you all!
Week in Review
Ok…Monday! Easily one of the hardest training days programmed here at CFB. Why? Thrusters and burpees are the two most taxing, metabolically challenging movements we do in CrossFit due to the range of motion that your body travels. Wednesday was TEST day with “Diane”. I know that the ladies leader board is completely changed! Great job! Captain America has cracked the Top 5 for the men. Awesome!
Today is “Lynne”. It is a benchmark that we have not completed in the classes in more than 4 years. The Leader Board is EMPTY! Get in today and fill up the class and that leader board. Due to a scheduling conflict, I will not be able to be in tonight but Coach Adam “Captain America” Voci will be working with Coach Tito to get the PM classes covered. Coach Adam is a CF L1 Coach and trained many special forces in Afghanistan while he was serving in the military. He is also one of CFB’s top athletes.
This Week’s Schedule
Thanksgiving is this Thursday. The gym will officially be closed both Thursday AND Friday so that staff and members may spend some time with their families. Unofficially, Coach Tito is planning to come in on Thursday AM for a WOD. He will be posting details for those that interested and are staying in the area to join him. Check back here at the blog.
What’s On Tap
Saturday – 11/23
Complete for max reps
Row 5k, stop every 1k and perform
10 OH swings, 32kg/24kg
10 Push ups
Score is total reps completed
Sunday – 11/24
PARTNER WOD – For time & AMRAP
While Partner 1 completes a 400m run, Partner 2 will perform max reps of a Dumbbell Clean into a thruster and then switch. The workout is complete when each person has completed 4 x 400m run + max reps DB clean/thruster.
There are two scores: Time to complete and max reps. There will be a 25 minute cap.
Monday – 11/25
1. Back Squat – 3×6
2. Row 5:00 (distance)
Tabata squats (reps)
Row 5:00 (distance)
Tuesday – 11/26
1. 3 position snatch – (high hang/mid hang/floor)
7 x 1
2. 3 Rounds for time
20 DB snatch, 65#/40#
40 Double Unders
A-Unbroken Double Unders
Wednesday – 11/27
5 Handstand push ups
15 Pull ups
2. Deadlift – 3×6
Thursday – 11/28
CLOSED FOR THANKSGIVING
Friday – 11/28
CLOSED FOR THANKSGIVING
21 Nov / 2013
At the heart of any community I believe is family. Here at CrossFit Boston family’s are celebrated and welcomed with open arms. I love when new babies are born and parents bring the bundle of joy into the gym for all to see and admire. In the past year I’ve been able to hold Sawyer while mom and dad hit the platforms for a quick squatting round. When we have our hero WODs parents such as Michelle and Ziyad bring their daughters and they recently met Jason Sagers daughters! Jay and his wife Germaine always bring Jackson Paul. They brought the little guy for a fundraiser we had for the 3Point Foundation, an awesome program for low income kids.
These are our future CrossFitters but also equally important to our community is that parents feel welcomed with their children.
I recently came across some good business advice from Ben Bergeron owner of CrossFit New England. It is no doubt that CFNE runs one of the most successful boxes in the world. I think what he has to say about building an Emotional Bank Account is extremely important in fostering community. This Video ~ Emotional Bank ~ explains in no fancy way why each member is important to the community. For me it resonates because the community aspect of CrossFit is what drew me to be a coach. If you go to any CFNE events Ben and his wife Heather always have their children with them. At the regionals this year between events I saw Heather chasing after her 1 year old son. It made me smile. She was in the top 10 competing for a spot to the Games but took time to play with her son. Her daughter Maya is always at the competitions and now competing in them as well.
Neal and his wife Jess are due in about 6 weeks. And soon after Adam and Kelly Voci’s baby–can’t wait to hold that bundle of joy. Our community is growing with lots of new members but also with little people who in two shakes of a lambs tail will be scampering about at Paleo brunches!
*Top Right Corner–Neal and Abigail at an Olympic lifting seminar at CrossFit Great Barrington
**Left–Ziyad and Michelle’s daughters, Nadia and Zayna
***Featured Top Image–Finn’s daughter June Mary
20 Nov / 2013
Checkout the post below from Alex Black of Wicked Good Nutrition for some good info and ideas on what to eat before a workout.
What Should I Eat Before a Workout??
Deciding what to eat day-to-day can be challenging. Choosing the best thing to eat – a meal that will give you energy to perform without making you feel too full, sick, or hungry – can be even more challenging. Every workout is different, so how you fuel for each one will be different too. You probably wouldn’t eat the same breakfast before a 2K test as you would before a 10 mile run. Read on for some basic pre-workout meal guidelines and some ideas for before a workout.
Then share your favorite pre-workout meal in the comments!
19 Nov / 2013
Dairy isn’t paleo. Most people who have read about/heard of the paleo diet know that. But WHY isn’t dairy allowed? Is it really that bad for you? I like looking at pros and cons so I’m going to break it down that way.
1. If you buy the right stuff, it’s pretty natural. I’m not talking about cheesecake flavored yogurt, ice cream, or strawberry milk. I’m talking about grass-fed milk and butter, plain Greek yogurt, etc. Whole milk is removed from a cow, heated to 145 degrees F for 30 minutes or 162 degrees F for 15 seconds (that is the Pasteurization process) and then bottled. Of course, this can be different at a big factory farm type dairy. But if you are buying organic, grass-fed milk, you’re getting a pretty unprocessed product.
As a side note, milk that has not been pasteurized is called “raw milk”, and its legality is under debate. I’ll tackle raw milk vs. regular milk in another blog post.
2. It’s a staple food in many (rather healthy) countries. Milk and dairy are staples incountries like Germany and Switzerland. These countries also have low obesity rates. Yes, other factors like physical activity (they bike everywhere over there) and agriculture can play a role. The point is, some people drink milk and are perfectly healthy.
3. Milk and yogurt can be good for recovery (and a good protein source for vegetarians). Milk has 12 grams of carbohydrates and 8 grams of protein per 8 ounce glass. This means 16 ounces of milk provides the right mix of protein and carbs for post workout recovery, in a natural and convenient form.
4. Nutrition. Milk and yogurt are good sources of calcium and vitamin D, which help maintain bone density. Milk also contains vitamin A, vitamin C, and B vitamins.
1. Many people are lactose intolerant. According to the NIH, about 65% of adults have a reduce ability to digest lactose (the sugar in milk), but this varies by ethnicity. Among some East Asian populations ,the prevalence of lactose intolerance is 90%, but among Eastern Europeans it’s more like 5%. You can diagnose lactose intolerance with a breath test, but more likely than not if lactose doesn’t agree with you, you’ll know from the bloating and cramping. Because the issue in lactose intolerance is the inability to digest the SUGAR in dairy, lower sugar dairy like cheese tends to be easier to digest.
2. Some dairy is highly processed and/or unsustainably and unethically
produced. Like I mentioned before, Boston Cream Pie and Cheesecake flavored yoplait and Strawberry milk are still processed foods, even if they decided to stop using High Fructose Corn Syrup (HFCS).
In addition, a lot of dairy in the US is produced by cows in factory farm/ dairy type situations. Cows who don’t have room to graze and exercise. These are sad cows. You shouldn’t get your dairy from sad cows. Look for dairy from happy cows – i.e. organic and/or grass fed milk and butter.
3. Milk could, in some context, be considered a high calorie drink. 8 oz of whole milk has 150 calories and 8 grams of fat. While this is better than soda, when you’re trying to lose weight, it’s best to avoid drinking your calories and get them from more filling foods instead. Then again, if you’re trying to put on weight (or maintain it if you have difficulty doing so), the extra calories in milk are a bonus.
I have nothing against unprocessed dairy – which to me means milk, plain yogurt, butter, and some cheeses. It is not paleo because it only came about around 9,000 years ago. But,as I’ve said before, just because it’s not paleo doesn’t mean it’s not healthy. Obviously, if you have an allergy or intolerance to dairy, you should avoid it. But for most people, it can be part of a quality diet.
I personally don’t drink a lot of milk (even as a kid I never liked it unless it was in cereal) and eat yogurt, butter, and cheese only occasionally. But if you have no issue digesting lactose and want to incorporate it, 1-2 servings per day is a good amount (1 serving is 6 ounces of yogurt, 8 ounces of milk, 1 ounce of cheese). Choose dairy from happy cows (grassfed and/or organic) and avoid skim, as the fat in milk helps absorb some of the fat soluble vitamins it provides.
15 Nov / 2013
FIRE IT UP! FIRE IT UP!
This week it was like everyone’s head was on fire. The effort was great, all around. Us coaches are seeing dramatic improvement in the quick lifts and strength gains. Keep it up. The programming will not become any easier as it calls for a continued uptick in intensity as you improve your fitness.
Monday and Tuesday were the two days that I enjoyed the most. Those WODS were classic CF style. Short and real intense. Next week Tuesday and Wednesday are your burner days. Get hydrated, have a little extra espresso, whatever you need to get AMPED UP!
Get ready to hammer work on those pistols this week. Lots of hip mobility drills and single leg strength drills will be incorporated in the warm ups and POST WOD.
We will post it up again but so that you can all plan ahead, Thanksgiving we will be closed on Thursday AND Friday. Take some time to spend with those you love or head outside and PLAY!
See you in the gym.
What’s On Tap
Sunday – 11/17
1. CF Games 2012 TEAM Chipper
30 GHD sit ups
30 Deadlift, 225/155
30 Double Unders
30 OH squats, 95/65
Set up in teams of 5-6. Men go first and then women. Athlete cannot advance stations until station in front is clear.
2. Practice Pistols – 10 minutes
Monday – 11/18
1. Front Squat – 3 x8
2. EMOM 20
Odd minute – 10 Burpee
Even minute – 10 Thruster, 95/65
Tuesday – 11/19
1. 2 Pos. 1 Clean + 1 Jerk x 5 sets
2. Reps of 30-20-10 for time
Knee to elbows
Box jump overs, 24″/20″
Wednesday – 11/20
21-15-9 for time
Handstand push ups
2. Practice Pistols for 20 minutes
Thursday – 11/21
1. Push Press – 5 x 3
2. For time
10 Overhead squat, 135/95
10 Thruster, 135/95
10 Power Clean, 135/95
10 Thruster, 135/95
10 Overhead squat, 135/95
Friday – 11/22
Bodyweight bench press, max reps
Pull ups, max reps
2. EMOM 10
3 Power snatch (AHAP)
Saturday – 11/23
Complete for reps
Row 5k – every 1k stop and perform
10 Overhead swings, 32kg/24kg
10 Push ups