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06 Sep / 2013

090613 – Fire It Up Friday!

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Schedule Update
As of today, we are adding the Friday 6:30pm class back to the schedule.  

 

Bioforce HRV - Product Endorsement

DISCLAIMER – I do not make any kind of profit from this product.  It is a training tool that I believe can really help each of you to achieve your goals in fitness.

I have been using Bioforce HRV as a training aid to help me determine the effort that I am putting into my training on a day to day basis.  As CrossFit goes, everyday is an intense effort.  If I was feeling weak or tired I would persuade myself to push through.  This was not always to my betterment.  What bioforce does is allow me to have a more scientific understanding of what’s really going on inside my body to help make better decision as to push on or take some recovery time. 

This information is useful in that it ensures that my training days are of greater quality and avoid overreaching on a long term basis.

 

What’s On Tap

This past week we focused on the Pistol as our skill of the week.  Be sure to continue to work on your progressions either before or after classes.  The movement requires strength, mobility and balance and it takes most people some concentrated practice to develop it efficiently.

Next week we are going to focus on the WallBall.  This movement is a thorn in many peoples side and we are going to work to make it a strength.  When performing wallballs we are trying to accomplish the following:

  1. Upright torso
  2. Ball maintained at chest height during the squat portion
  3. Use both hands to “push” the ball to its target while keeping the feet on the ground
  4. Smooth recovery as the ball is received from the target and we begin the next squat cycle

The focus will be two fold: hit the 10′+ target height and to increase the number of reps performed unbroken.  Here is a general guideline for this week’s practice:

  1. Use a lighter ball if you are struggling reaching the height.  Increase accuracy first!
  2. Begin with sets of 10 unbroken for beginners.  20 for intermediate athletes.  40 for advanced athletes.
  3. Perform 3-6 sets without exceeding 150 reps total during any practice session.
  4. Allow adequate rest between sets to ensure success.

Saturday 9/7

1. Press – 20 minutes to work up to a max for the day

2. AMRAP 7
7 Muscle ups
7 Hang squat cleans, 95#/65#

rest 5 minutes

3. AMRAP 7
7 Thruster, 95#/65#
7 Knee to Elbows

Sunday 9/8

1. Complete 5 rounds for reps
1:00 A/D
1:00 Push-ups
1:00 Box Jumps
2:00 Rest/Walk

2. Midline Work
a. Leg raises – 6×20
b. Hip Extension – 6x 15

Monday 9/9

1. EMOM 12
Even – 10 Burpees
Odd – 10 Overhead swings, 32kg/24kg

2. Snatch – 5×5 with ascending load

3. Wallball practice

Tuesday 9/10

1. AMRAP 15
10 Pistols
7 DB Hang Squat Cleans, 55#/35#

2. Deadlift – work up to a max single for the day

Wednesday 9/11

1. 5 RFT 
Row 1k
20 Ring Dips

2a. L-sit holds – 7 x :15
2b. Back extension – 7×10

Thursday 9/12

1. Complete reps of 9-15-21 for time
CTB Pull-ups
Front Squat, 135#/95#

2. Position 1 Snatch – 5×4 (light to moderate load)

3. Wallball practice

Friday 9/13

1. Complete reps of 30-20-10 for time
Push Press, 115#/75#
Toe 2 Bar

2. Bench Press – 5×10 with ascending weight

BC Men's Crew doing Cindy with Coach Pat and Renegade Rowing

BC Men’s Crew doing Cindy with Coach Pat and Renegade Rowing

What are you doing to improve your Mobility?

In rowing the longer your stroke the further you can move the boat and ultimately the faster you can go.  Same thing applies indoors, rowing on the erg.  The only problem with that equation is your positioning.  Are you in a strong position at the catch and finish?  Today is a day to work on mobility and improve that positioning.  Take at least 15 minutes, ideally longer, to work on your tight spots.  What limits you?  Ankle flexion at the catch?  Shoulder mobility at the finish?

Share where you tend to be tight during a row as well as your problem areas for WODs. What are you doing daily to work them out?

******************

Here’s a glimpse of practice this week for the Renegade Rowing Team!  They race at the Rumble on the River, September 15th at Community Rowing Inc.  Come cheer them on!

photo-8Happy September! Know what that means? Fall. Know what fall means? Pumpkins!When pumpkin stuff comes out, well, I’m happier than this camel on Wednesday. 

These days fall is basically synonymous with pumpkin flavored goodies (thank you, Starbucks pumpkin spiced latte, for that). There’s pumpkin spiced lattes, pumpkin bread, pumpkin muffins… one New York Times writer has even argued that pumpkin is the new bacon. (Don’t worry, he doesn’t argue that pumpkin is better than bacon.)

Pumpkins are fun to carve or paint and delicious to eat, but pumpkins and their seeds also offer some health benefits. Namely, pumpkins are

  • High in key vitamins like vitamin A, C, and B complex
    Read More

Fire It UP!  

It’s the last Friday of the summer months and students are returning to the area.  There are lots of great things are happening here at CrossFit Boston Iron & Grit.  Yesterday Coach Pat began training the Boston College Men’s Crew Team with the Renegade Rowing program.  It was great to see 16 young faces working extra hard towards a goal of being competitive at the Head of The Charles Regatta.  I am not sure but I believe more than 1 had an intimate meeting with Pukie.  Be prepared to see them all on M, W, and F at 7am.

The Fundamentals program is proving to be a great success.  We have already received feedback from graduates of how prepared they feel entering classes.  It has been evident to us coaches as well the difference in how the new members are more confident and are hitting the ground running.  It has also been wonderful to see long time members taking advantage of the refresher sessions and really dialing in focus on areas they want to improve.

Progenex

The shipment of Progenex has begun arriving.  Last week we had Russ from Progenex in on two different occasions.  Members really enjoyed the products that were available to sample and requested we began carrying some for retail.  Once the entire order has arrived we will be logging it into inventory and it will be available on our shelves!  If you missed the sample testing don’t worry, we will be offering tastings again soon!

Labor Day – Hot Shots Fundraiser

We will be operating normal hours this weekend for Labor Day.  Saturday, we will be participating in the CrossFit Fundraiser Support the Hotshots.  This will be the regular programming for the day.  On Monday we will be open for a 11AM class only.  The rest of the day we will be closed.

What’s on Tap – Programming

We are coming to the end of our current strength cycle.  We will be retesting on the Back squat, Press, Deadlift, and Bench Press.  The next phase of training will concentrate on strength endurance and will include reps of 5, 10, and 20 repetitions.  The strength component will also be after the metcons as our focus will be to really develop the work capacity, engine if you will, of the entire membership.  Get ready, it’s going to be fun!

Saturday – August 31
“Hotshots 19″
Six rounds for time of…
30 Squats
135# (95#) Power clean, 19 reps
7 Strict pull-ups
Run 400m

Sunday – September 1
1. Complete reps of 30-20-10 for time…
135#/95# Front squat
135#/95# Front rack lunges
135#/95# Shoulder to overhead

2. Pistol – 20 minutes of practice

3. Accumulate 100 reps of midline work
GHD Sit-ups
Hollow rocks
AbMat Sit-ups
L-Sit holds (1 second = 1 rep)

Monday – September 2 (11AM only)
1. “Donny”
Complete reps of 21-15-9-9-15-21 for time…
225#/155# Deadlift
Burpees

2. Clean – 5 x 5 (work up to as heavy as possible)

Tuesday – September 3
1. AMRAP 25
10 Pull-ups
10 Handstand Push ups
50 Double Unders

2. Thruster – 15 minutes to work up to a 10 rep max for the day

3. Pistol – 10 minutes of practice

Wednesday – September 4
1. Complete reps of 21-15-9 of…
DB Hang power snatch, 55#/35#
GHD sit-ups

2. Superset for 5 sets each
a. Pistols – 3-6 reps each leg
b. Rope climb – 2 ascents/descents

3. Row 500m max effort

Thursday – September 5
1. Back Squat – work up to a max single

2. Position 1 Clean – 5 x 5 (keep the load moderate focusing on technique)

3. Accumulate 100 reps of midline work

Friday – September 6
1. Complete for time…
Run 1 mile
25 Push ups
50 Pull ups
75 AbMat Sit ups
100 Squats

2. Practice pistols and double unders for 20 minutes
a. 5 pistols each leg
b. 25 double unders

Image c/o Tony Alter http://www.flickr.com/people/78428166@N00/

Image c/o Tony Alter http://www.flickr.com/people/78428166@N00/

We all know watermelon is a delicious summer fruit. But some new research has indicate that it might also be a recovery aid – results of a study published in the Journal of Agriculture and Food Chemistry showed that a compound found in watermelon juice may help athletes recovery after exercise. 

The compound is called I-Citrulline and is an amino acid that is metabolized in the body into arginine. Arginine is one of the essential amino acids and plays a role in cardiovascular and immune functions, including wound and injury healing (especially bone injuries). Oral arginine supplements have several benefits including wound and tissue healing and reducing blood pressure in people with clinically high blood pressure. Arginine’s role in immune function and tissue healing is what makes it interesting to athletes. A 2007 study showed that eating watermelon increases blood levels of arginine, which means the I-citrulline in watermelon was converted to the arginine in the body.

The Study

Image c/o snowpea&bokchoi http://www.flickr.com/people/bokchoi-snowpea/

Image c/o snowpea&bokchoi http://www.flickr.com/people/bokchoi-snowpea/

This particular study put 7 athletes through a max effort cycling test and provided them with either a placebo, about 16 ounces of natural watermelon juice, and watermelon juice infused with additional I-citrulline. Both watermelon juices were helpful in reducing recovery heart rate and muscle soreness 24 hours later.

My Advice For You

OK, so this is just one study. In the scheme of things that isn’t a reason to buy and juice 100 lbs of watermelon. But, watermelon is a tasty summer fruit. And since it’s available and cheap, why not make some watermelon juice, or just eat some watermelon. You need carbohydrates before and after you workout anyway, why not from watermelon! 1 cup of watermelon chunks has 50 calories and 11 grams of carbohydrates.

Recipes

To make watermelon juice, simply cut up watermelon into chunks and puree them in a blender. You can either strain the juice or drink it with pulp. You can also add it to fruit smoothies or salads.

If you want to get more creative, check out these recipes from Food Network.

 

26 Aug / 2013

Farewell Tiffany!

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It is with a heavy hard that we bid farewell to  one of CrossFit Boston’s best and brightest Tiffany Breyne.  Tiffany in my opinion is the model and standard of taking charge of their own development.  Few people I have every had the opportunity to train with have shown the capacity to adapt or the passion for training that she walks in the doors with every day.
 
We will miss you!
 
If you missed the party on Saturday I posted a link to some footage below…
 
 
 
 
 
25 Aug / 2013

Athlete of the Month – Judith Donath

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 Judith

Iron & Grit Athlete of The Month

Judith Donath

 

I can’t think of anytime I have been quite so surprised as when Tina told me that I had be voted athlete of the month here. 

 

Growing up, I was not athletic, not even a little. You know that last person left standing there in gym class when teams are chosen? That was me.  My mother couched her boundless encouragement – “If you set your mind on it, you can do anything you want ” with the realistic caveat – “as long as it doesn’t involve anything physical”  Outside of grade school gym class, I have never played any sports, organized or not  – no softball or tennis, no beach volleyball or ultimate Frisbee. 

 

In my 20s, I lived in NYC’s East Village and commuted each day to work in White Plains. It was the gritty 1980’s New York, the East Village of bodegas and storefront galleries, its burnt out tenements not yet turned into shiny condos.. I loved living there, but the commute was awful: the subways were filthy, the trains often broke down, and the 90-minute trip sometimes took several hours.   It was in this incongruous setting of cigarettes and late-night clubs that I discovered exercise, in the form of downtown dance/workout classes. They were great fun –some had live drummers accompanying them, others had DJ mixed tapes with that week’s underground club hits. I’d take classes and lift weights til I could stop gritting my teeth from the stress of my job and commute. Finally, for the first time, I was fit. 

 

Then I moved up to Boston. I kept the habit of working out. I’d go to the gym, bike around town, run a bit, and cross-country ski when there was snow (and I had time – a rare combination with two kids and an academic career). It’s been a pretty exciting life here, with some dramatic ups and downs personally and professionally, but fitness-wise it was mostly steady and dutiful.  And, over the years, increasingly boring. I had a routine I’d do at the gym, or I’d run, at a pace that was getting slower and slower and slower. Finding excuses not to workout was getting easier.  

 

I’d heard about Crossfit, and when I turned 50, a bit over a year ago, I decided to join. Though it was rather intimidating, I liked it tremendously from the start. It’s never boring (well, 100 burpees can be kind of boring, but the pain helps distract from that).  Not only is every day different, but it’s a constant learning experience, with so much to focus on with each move.  What are your shoulders doing?  Where is your weight centered? What grip should you use  Is the bar on the right path – and why not?  The coaches are amazing – I don’t think there has been a single class in which I have not learned something.

 

The competitive aspect of Crossfit is terrifically motivating, and a fascinating balance between competing with other athletes and with yourself.  Part of my surprise at being athlete of the month is that I’m often to be found right there at the bottom of that Wodify screen.   But even if I’m among the slowest, it’s often still a victory for me, because it’s better than my last attempt. Perhaps I got in only a few overhead kettlebell swings – but a year ago, I couldn’t do them at all. I’ve gotten stronger in this last year at Crossfit, and I’ve also learned so much about the combination of balance, power and control  that makes it possible to move a lot of weight – or yourself – around.  I’m still struggling with actually performing much of what I learned and I have a very long list of skills yet to be mastered:  kipping pull-ups, double-unders, handstands (handstand push-ups are off in some distant horizon), overhead squats with any significant weight, and many more.  Knowing  this list will never end is actually very encouraging ; I see that the best athletes have equally long lists – there are always higher weights, more reps, better form that they struggle to achieve.  

 

One of the things I like most at Crossfit is being with people of such wide variety of abilities, each of whom finds their challenge in the day’s workout. The community is incredibly encouraging and motivating. When I think that I’ve done my last thruster, that I could not possibly do another pull-up, I see all around me others who are sweating, struggling – and still going.  And I realize that one more is indeed possible. 

 

Thank you all!

Judith

23 Aug / 2013

Fire it Up Friday! – August 23

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Fire it Up!  Fire it Up!

There is only one week left in August and it is getting warm again.  This past weekend a group of CFB members jumped in their cars and head to North Shore CrossFit for a friendly throwdown.  The event was a great success with more than 15 teams of 4 individuals participating and spectators as well.  The workout was called the Engine and it consisted of:

Every 2 Minutes complete the following, until it cannot be done in the allotted time:

Rx:
50 Double Unders
1 – 200m run
12 HSPU
5 Squat Cleans 165/100
20 Burpees

Scaled:
50 Tuck Jumps
1 – 200m run
12 Modified HSPU (banded or box)
5 Squat Cleans 135/75
20 Burpees

The workload was split amongst all of the members to complete.  The Team would rest with whatever time they had remaining.  This workout became challenging to balance each others strengths/weaknesses especially as fatigue began to set in.  The top teams were going for almost an hour!  It was a great display of stamina and work capacity.  

Afterwords, everyone hung out while the grill was fired up.  Lots of great conversations with friends.  Everyone agreed that this is what CrossFit is all about, pushing our bodies harder than we thought we could and then sitting around to shoot the sh*t.   We all want to do it more frequently and that is the plan! 

Kiel Larsen
Kiel is Fired Up!

This past week’s programming began adding more advanced movements into the mix.  That will continue and it will be up to you to continue working on your progressions so that you will need to scale less and less.  If you are not solid in understanding what the progressions are for a certain movement be sure to set up some time to sit with your coach and talk.  He will be able to get you squared away on the most efficient path.

Progenex

We are proud to be partnering up with Progenex and will begin offering their product line in-house very soon!  The reputation of their products is very strong in the CrossFit Community and they work as advertised.  I especially enjoy the Belgian Chocolate protein powder in my morning bulletproof coffee!

We are committed in the search to bring the best products to aid you in your training goals in becoming “Wicked Fit”!  If there is a product you would like to see us carry, let us know!

What’s On Tap

Saturday – August 24
1. With a partner, complete 3 rounds each
10 Deadlift, 315#/215#
50′ Band resisted run
10 Pull ups

2. Push Jerk – work up to a max for the day in 15 minutes

Sunday – August 25
1. “Jackie” – Complete for time
1000m row
50 Thrusters, 45#
30 Pull-ups

2. 20 minutes of practice
Toe 2 Bar
Hand walking

Monday – August 26
1. Complete reps of 21-15-9 for time
Burpees
Back Squat, 135#/95#

2. 3 position Clean – 3 sets x 2 reps (keep the weight moderate and work on speed under the bar)
Position 1 – top of the pockets
Position 2 – just below the knee
Position 3 – from the floor

3. Skills – Double Unders
Max reps in 3 minutes
rest 3 minutes
Max reps in 3 minutes

Tuesday – August 27
1. 3 rounds for time
200m Weight carry on the shoulders
15 Overhead swings, 24kg/16kg
5 Handstand push ups

2. Deadlift – 60%/5, 70%/5, 80%/3, 90%/max reps and then back down

Wednesday – August 28
1. Complete as many rounds as possible in 20 minutes
500m run/row (alternate each round)
50 Air Squats

2. Skills – Butterfly Pull ups
Perform a ladder of 1-6 by 3 cycles.  Rest 2 minutes between each ladder

Thursday – August 29
1. CF Games Open WOD 13.4

Complete as many rounds as possible in 7 minutes
3 Clean and Jerk
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

2. 3 position Snatch - 3 sets x 2 reps (keep the weight moderate and work on speed under the bar)
Position 1 – top of the pockets
Position 2 – just below the knee
Position 3 – from the floor

3. Strength – 3 supersets with ascending weight
a. Ring dips – 3-5 reps
b. Recline rows – 6-10 reps

Friday – August 30
1. “Annie” – Complete reps of 50-40-30-20-10 for time
Double Unders
AbMat Sit ups

2. Split Jerk – Work up to a max for the day in 15 minutes

3. Front Squat – 1×20 reps at 70%

 

How was that Rowing WOD on Tuesday?RRT launching

Just wanted to shout out to everyone that attacked it.  Nice work!

On Saturday, September 14th the Renegade Rowing Team will be competing in the Rumble on the River at CRI.  They will race about 3km in a time trial style head race and then dual another boat in a 500m sprint if they make the finals.  If you’re thinking about trying Renegade Rowing and getting on the water, the Rumble on the River would be a great opportunity to see what we’re all about.  There will be live music, food, and rowing!  Come cheer on the Renegade Rowing Team!

Here are some pictures from practice this week to give you an idea of what your fellow class mates have been up to.  Ask them what they’ve been learning when you see them in class!

RRT Full MoonRRT Pic Drill

 

 

20 Aug / 2013

Should You Try Fasting?

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Intermittent fasting (IF) has emerged as one of the many trendy diet options these days. Basically, “intermittent fasting” is the practice of periodically alternating between fasting – drinking just water and perhaps low calorie drinks like coffee – and non-fasting, i.e. eating normally. 

Fasting Plans 

IF comes in a variety of plans and structures. The most popular of these are:

Empty Dishes

Periodic Fasting – eat normally for 5 days of the week. For 2 non-consecutive days, reduce calorie intake, usually to 500-600 calories. You can spread out the calories into smaller snacks or eat one meal after 24 hours of fasting (so, say you started at 7 pm the night before, you could eat 500-600 calories at 7 pm the next day).

Restricted Eating Period – eat normally, but only for a set window during the day. Most people using this plan eat during an 8 hour window starting around 10 am – 12 pm and lasting until 6 – 8 pm. This essentially equates to skipping breakfast and making lunch your first meal.

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Athlete of the Month

  • David Kemp

    IMG_1731

    Let’s start with a regret. I wish I had gotten off my ass and joined CrossFit Boston a year ago. Fitness-wise, it had been a rough year since I got out of the Marines and started at HBS (Harvard Business School). Not that I wasn’t working out at all, but what I was doing wasn’t […]

Kid Athlete of the Month

  • ASHLEY SCAFETTA

    IMG_1397

    CrossFit is a sport I believe everyone can participate in. I especially see this in the kid athletes of CrossFit Boston. Every new kid I have the opportunity to coach brings to our community a new perspective. Ashley is a young lady who at 10 years old is already competing in triathlons and is a […]

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