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!
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…
19 Jun / 2013
If you use facebook or twitter – or watch Dr. Oz – I guarantee you’ve heard one “super food” claim or another. Acai berries, blueberries, pomegranate, garlic, red wine… all have at some point been reported to have magical health benefits above and beyond your average health food.
What is a super food?
Entering “super foods” into a Google search provides a variety of definitions. According to Wikipedia, super foods contain “essential nutrients with proven health benefits and few properties considered negative”, and per the Oxford dictionary they are “food considered especially nutritious or otherwise beneficial to health and well-being”. Basically, they are foods that are nutrient dense and have known health benefits while producing no adverse effects to the consumer. Below I’ll discuss the health claims and research surrounding a few of the more well known”super foods”.
Bananas are a good source of fiber, carbohydrates and energy, potassium, and vitamin B6. Potassium is an electrolyte, important for maintaining electrolyte balance and normal heart and muscle function and preventing muscle cramps. Vitamin B6 is involved in a number of reactions, mostly with protein metabolism, and has in some cases been associated with lower risk for certain cancers and improved sleep. One study showed that bananas were just as good as sports drinks for maintaining performance while providing healthier sugars and more vitamins and antioxidants in endurance cyclists. Bananas are a great source of carbs and energy for athletes, and make a great pre or post workout snack.
Garlic has been claimed to have a variety of health benefits including lowering LDL cholesterol (the “bad” kind) and raising HDL cholesterol (the “good” kind), lowering blood pressure, reducing risk of blood clots, and helping the body fight infections. There is some evidence to support these claims but it is limited at best. In addition, there is little evidence supporting the use of garlic as a supplement, and taking garlic supplements or eating large amounts of garlic can interfere with certain heart disease medications, namely blood thinners like aspirin, and increase risk of bleeding. Garlic supplements may also decrease the effectiveness of certain immuno-suppressants and birth control.
Kale is a cruciferous green vegetable thought to be high in antioxiants, play a role in lowering cholesterol, help fight cancer, and reduce inflammation. According to a 2009 review, green vegetables like kale contain glucosinolates, which have been associated with a reduction of risk for some cancers. Kale is a healthful, nutrient packed vegetable, low in calories but high in vitamin K which reduce blot clotting, and vitamin A which helps maintain eye health, promotes cell formation and is needed for the normal forming and maintaining of heart, lung, kidney, and other organ tissues. It is also a good source of fiber, calcium, and potassium.
Acai Berries were popularized several years ago by reality TV star Lauren Conrad and is regularly marketed as a weight loss supplement in a variety of forms including juices and tablets. The acai is a dark purple berry found on acai palms, which are native to South and Central America. Claims about acai are numerous and include weight loss, help fighting heart disease, cancer prevention, improved digestion, and overall health. However, little evidence supports these claims, and in 2009 the Center for Science in the Public Interest actually issued a warning to consumers regarding internet acai berry supplement scams. In 2011, a small pilot study found that the acai berry may help improve choleterol and triglyceride levels in healthy adults, but more studies are needed before any definitive conclusions can be drawn.
Tart Cherries have been up and coming in the sports nutrition world as a recovery supplement. In fact, when I was in college we used to drink a Tart Cherry Juice with added protein after every weight lifting practice, and currently several collegiate athletic teams use tart cherry juice as a recovery beverage. Benefits are thought to come from anthocyanins, the pigment responsible for the dark red color of cherries. Research has associated anthocyanins with anti-inflammatory and antioxidant properties, and tart cherries have the highest concentration of the anthocyanins known to reduce inflammation. There is evidence that drinking tart cherry juice post workout can reduce inflammation and improve muscle recovery. In addition, one study found that drinking tart cherry concentrate may increase levels of melatonin, a hormone that helps maintain normal sleep rhythms, and improve sleep in healthy adults. It is difficult to find in the average grocery store, although you can find dried tart cherries, which make a great addition to salad or trail mix.
Red Wine is everyone’s favorite “health food”. OK it’s not really a health food. But ever since the first large scale observational study, the Framingham study, found that people who drank moderately, 1-2 glasses of red wince per day, had a lower risk of heart disease, there has been interest. Specifically, a compound called Resveratrol, found in the skins of grapes, has been isolated as the potential key compound in red wine that protects the heart. Some studies have been promising, but more research is needed to definitively conclude that resveratrol is the protective agent. In addition, the alcohol is also beneficial. Research has shown that moderate drinking of any type of alcohol (including beer and hard liquor) can help raise HDL cholesterol and reduce blood clotting. You can get resveratrol from red grapes, but there has been no study to determine if the health benefits are comparable to drinking red wine.
To Wrap it Up…
Every single food (including the wine, in moderation) mentioned above is good for you and will provide a nutritious addition to any healthful diet. Eating an adequate amount of a wide variety of fruits and vegetables has long been associated with lower cancer risk, although researchers have yet to successfully replicate that effect by supplementing individual nutrients. One study isolating beta carotene actually increased risk of cancer among the supplement group. To make a mid 90′s cartoon reference (or two), diet is much more like Captain Planet than Superman. There is no one “super” food, but the powers of quality protein, healthy fats, and plenty of nutrient rich fruits and vegetables combined will provide numerous health benefits, give you more energy, and make you a better athlete.
What are your thoughts on “super foods”?
What is the Acai Berry and Are There Health Benefits? http://www.journals.elsevierhealth.com/periodicals/yjada/article/S0002-8223%2809%2901606-X/fulltext
Effects of Açai (Euterpe oleracea Mart.) berry preparation on metabolic parameters in a healthy overweight population: a pilot study. http://www.ncbi.nlm.nih.gov/pubmed/21569436
The impact of garlic on lipid parameters: a systematic review and meta-analysis. http://www.ncbi.nlm.nih.gov/pubmed/19555517
E Med TV: Garlic Drug Interactions http://heart-disease.emedtv.com/garlic/garlic-drug-interactions.html
Vegetables, fruits and phytoestrogens in the prevention of diseases. http://www.ncbi.nlm.nih.gov/pubmed/15235216
Cherry Health and Cherry Nutrition http://www.choosecherries.com/health/main.aspx
Anthocyanins – More Than Just Nature’s Colors http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1082903/
Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality. http://www.ncbi.nlm.nih.gov/pubmed/22038497
The Mayo Clinic: Resveratrol: Good for your heart? http://www.mayoclinic.com/health/red-wine/HB00089/
14 Jun / 2013
The Man In The Glass
Peter “Dale” Winbrow Sr
When you get what you want in your struggle for self
And the world makes you king for a day,
Just go to the mirror and look at yourself
And see what that man has to say.
For it isn’t your father or mother or wife
Whose judgment upon you must pass.
The fellow whose verdict counts most in you life
Is the one staring back from the glass.
You may be like Jack Horner and chisel a plum
And think you’re a wonderful guy.
But the man in the glass says you’re only a bum
If you can’t look him straight in the eye.
He’s the fellow to please-never mind all the rest,
For he’s with you clear to the end.
And you’ve passed your most dangerous, difficult test
If the man in the glass is your friend.
You may fool the whole world down the pathway of years
And get pats on the back as you pass.
But your final reward will be heartache and tears
If you’ve cheated the man in the glass.
At the end of each day, it is up to you. You determine if you get better, stay the same, or regressed. You know the truth. Did you give everything you had in this one chapter of your life? Or, did you cheat yourself out of opportunity? Don’t be a loser and waste any opportunity for progress.
FIRE IT UP!
Tonight we have the Throwdown at 7:30 pm followed by Friday Night Lights (movie night and social time for members). Everyone from the community is welcome to attend and if you wish to bring a friend along too that is awesome as well. There will be some adult beverages available but feel free to bring any food or drink that you would like as well.
What’s On Tap
In breaking precedent, here is the upcoming programming for the next 7 days (WARNING, IF YOU DON’T LIKE KNOWING WHAT THE DAILY WOD IS THEN STOP READING THIS NOW):
SWOD – Back Squat – 40%/5, 50%/5, 60%/5, 70%/max reps and then back down
WOD 2 (Interval Training) – 10x200m sprint (rest 1 minute between efforts)
WOD – Complete reps of 21-15-9 for time
SKILLWOD - 1a. Pull-ups (AHAP) – 6×3
1b. Handstand Push-ups – 6×3
perform mobility work between each superset
BBWOD – EMOM15: 3 touch and go Cleans @ 70%
WOD – 5 rounds for time
WOD 1 – 5 x 400m (rest 2:00 minutes between sets)
WOD 2 – Complete 3 rounds of:
Box jumps, 24″/20″
OH KB swings, 24kg/16kg
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep.
SWOD – Push Press – 40%/5, 50%/5, 60%/5, 70%/max reps and then back down
WOD – For time
100 Double unders
3 rounds of:
5 Push jerks, 155#/115#
15 Knee to elbows
100 Double unders
SWOD – Front Squat - 40%/5, 50%/5, 60%/5, 70%/max reps and then back down
WOD – AMRAP20
20 Front Squat, 135#/95#
200m Overhead Weight carry, 45#/25#
WOD – “Baseline” – For time
40 Air squats
SKILLWOD – 1a. 2 rope ascents + descents x 10
1b. Pistols 10 x 3 each leg
WOD – Complete 3 rounds as fast as possible
20 Calorie Row
rest 3 minutes
Complete 3 rounds as fast as possible
20 Box jumps, 30″/24″
20 OH KB Swings, 32kg/24kg
rest 3 minutes
Complete 3 rounds as fast as possible
20 Calories on Air Dyne
20 Overhead walking lunges, 45#/25#
UKNOWN & UNKNOWABLE
Why am I revealing the next weeks programming? I want to allow you all to plan your week better so that you can be maximizing your progress. If you have a deadline at work and you’re not going to make it in on Thursday, I want you to know that we will be hitting the front squat so you can be sure to train the lift on your own and not miss the cycle. We allow open gym use for strength work, skill work, and to make up the daily programming when you cannot make it in for the class.
See you in the box!
Dedicated to Your Fitness!
07 Jun / 2013
One hour per day is what the majority of those reading this right now have to devote to his/her training. One hour, that’s it. It’s all about you, baby!
You can forget about that deadline for work that your boss is bugging you about. It’s not the time to think about how the trash at home needs to go out or the that kids (if you are like me and have one or more) need a new outfit for his/her upcoming…you fill in the dots.
One hour, it’s all about you! I don’t care if your goal is to win the CrossFit Games or to fit into the new pair of jeans that you just bought for that hot date you have in a couple of weeks. The focus of being in the present moment is critical.
Don’t tune everyone/everything out. No, you need to listen to the Coach of your class. Every class there may be a helpful tip that can make all the difference in your understanding of a movement. That greater understanding will lead to greater performance which will lead you closer to YOUR goals.
It’s FIRE IT UP FRIDAY BABY! Get after it and I will see you in the gym!
31 May / 2013
FIRE IT UP BABY!! It’s another Friday and there has been some great excitement in the gyms this week. We finished the cycle of testing lifts and there were a few other tests in there as well. We kicked the week off with some heavy deadlifts on Sunday, Monday we celebrated the life and sacrifice made by Lt. Michael P. Murphy, Tuesday came power snatches, Thursday we tested the broad jump so that we can gauge your speed relative to your body weight and followed it up with “Annie”, and today we finish with the jerk and 2k row.
Whew! It’s a lot, I know. However, everyone has responded very well and I have been impressed with the scores put up by everyone this week. Keep it up! Share your experience this week either here or on the facebook page.
What’s on Tap?
The month of June is going to be spent on improving with work capacity with greater loads. Now that most of you have established new maxes in your lifts we will begin hitting percentages of that max for max reps. What that means is completing as many reps as you can with “great form”. Once the movement becomes bastardized and ceases to look as what it was intended then the set is over.
The intensity (% of max) will continue to increase in a linear progression by 5% each time the movement is programmed.
On the gymnastics side, we will continue to focus on improving on pressing with all planes of movement. That means a healthy dosage of dips, handstand push-ups, and push-ups. It is going to be imperative that you really work on your mobility of the shoulder, pecs, and arms to ensure you can continue to attack the skills and progress.
Our metcons will continue to be constantly varied both in time and modal domains. We will focus on keeping it simple with couplets and triplets while also peppering in some chippers and monostructural WODS too. Basically, classic CrossFit baby!
In addition to our regular programming, starting next weekend (June 9) we are going to do Sunday morning time trials to get some names up on the leaderboard for running. Meet at the Harvard track at 8am to set your new personal best for the following distances and dates:
June 9 – 1 mile TT
June 16 – 3000meter
June 23 – 800m and 400m
Time trial workouts are open to all CFB members-this is your chance to test yourself and set your own personal records to benchmark future workouts and races!
Also, make sure to bring your bike because at 9am after the time trial we’ll hit the road for a social ride. Mileage will range from 25-50 miles and be a nice easy pace (~15mph), a good chance to get used to the saddle and riding the Massachusetts roads. Bring friends, family, anyone with a decent bike who is willing to put in some miles and ride in a group.
So, there is a ton going on right now to get excited about. Look forward to seeing everyone hitting it hard and killing it!
FIRE IT UP! FIRE IT UP!
03 May / 2013
“It is better to take many small steps in the right direction than to make a great leap forward only to stumble backward.”
The journey to elite fitness is a long one. Not one that is completed overnight, nor one month, not even four. It is an endless dedication to a better way of life. There will be hiccups along the way. Learn from them. You will have small successes. Celebrate them. It is not perfect. Develop the discipline to perform the daily tasks that will lead to more success. Look around you, there is inspiration every day. Become the inspiration to others. It doesn’t require flash. It requires determination, perseverance, and passion.
22 Apr / 2013
The CrossFit experience is about community. As crossfitters we know the benefits of living healthy and training with a group of people committed to improving their performance, crushing WODs and conquering the infamous “Goats” that nag at us. But what I think is most important is that we do this together and create a bond in the achievements and set backs of every WOD we finish. Our KID athlete of the month is only in 2nd grade and she is going in the record book as our youngest athlete at CrossFit Boston! She came to us from CrossFit Stamford in September. I wasn’t going to have a Lil’ Pups program but her dedication made an impression and motivated me to open the kids program to younger athletes. Her dad Isa is a CrossFit enthusiast and is a member of Crossfit City Line. Thank you for bringing Maya to CrossFit Boston!
In Maya’s WORDS:
I first started doing crossfit in Stamford, CT in June of 2012. I had two other friends in my first class, Sophia and Page. Our coaches, Melissa and Claudia, designed special WODs for us. After we moved to Newton, my dad found CrossFit Boston Iron & Grit and I started crossfitting with Tina in September and I have been working with her.
Since I started crossfitting I became a better and faster skier, and stronger too. My dad says that I gained a lot of self-confidence. My favorite move is skin the cat. And I also workout at CrossFit City Line with Jenna and Mat. I really like CrossFit.
22 Apr / 2013
I think the first thing I can say is thank you, to the whole CFB crew and all the athletes that come to the gym and push me to do better every time I come. It’s kind of hard to be the athlete of the month after Jason Sager, tough act to fallow, he’s is an inspiration to us all and I can only aspire to be the athlete he is. When Tina notified me that I was going to be the athlete of the month I was a little shocked, in my head I’m still 5’9”, 196 lb with roughly a million percent body fat. I think it’s going to take me a little more time to get used to the fact that I’m not that person anymore. These days I eat clean and train dirty as the t-shirt says, today I’m more then proud to say (to anyone who would listen) that I lost 36 lb and enjoying every minute of it.
This whole journey started in September of last year, when I decided to lose some weight, a friend of mind told me to try Crossfit and honestly I don’t really know why I didn’t at the time. Like a lot of people I thought I could do it by myself. I was going to start a diet and start running a few times a week, well… that lasted for about 3 weeks. Not only did I gain the little weight I had lost, I gained more! I kept telling myself it’s not the right time, that I work all the time, and it’s only one more pizza…
In December, after a few months of putting off my exercise and diet master plan I went shopping, I walked in to the store and with great confidence picked up a pair of pants, size 34, and proceeded to try them on. After I managed to squeeze myself in to them I took a look in the mirror and my jaw fell to the floor, they were so tight I looked like a balloon in jeans, I stormed out of the dressing room turned to my wife and said “That’s it! Im going to Crossfit, now!” I left the store and on my way to the car I signed up for a free trail, scheduled to begin the following day. At 7:30 PM I walked in to the gym and tried my first Crossfit class with coach Matt Tapply, let me tell you something, he beat me to a sweaty pulp! Light headed and on the verge of passing out I had to leave for fresh air several times and that was only the warm-up! I felt so out of shape and the only thing I could think about was “bring it!” There’s no way in hell I can’t do this. When I got home and every part of my body screamed for help I kept thinking about the fact that I got so out of shape that I couldn’t do the warm-up without pausing every few minutes to catch my breath, I decided to go again and register first thing in the morning.
At the beginning every WOD was harder then the other, and the pounds slowly starting to shed, when I started following the Paleo diet they really came flying off, my sleep apnea stopped completely (a few months earlier I was convinced that I needed to go through surgery for that) and the PRs starting piling up.
I am starting my fifth month of Crossfit and I can tell you one thing, I’m not going anywhere, it has became my therapy session, my church, the best outlet I could find.
To anyone who considers trying Crossfit or thinking about what they can gain from it, it’s not about losing the weight, even though it started that way for me, it’s not the most important thing you will gain from it. It’s about pushing yourself, it’s about not letting your first instinct of “I can’t do it” take over, it’s about looking at something that you wouldn’t normally think you could do and say “I got this”. It starts at the gym and before you know it you find yourself thinking that way in everything that you do, a really strong feeling of “getting things done”.
Thanks to Crossfit I’m healthier, stronger, leaner, and I can even say happier. I can think of so many athletes in CFB that inspire me to come everyday, to push harder each time, and not settle for anything less then crushing every WOD. And I thank them all for that, the coaches, the athletes, and even Meatball.