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
14 Nov / 2013
I was reading an article online about the quality standards of CrossFit gyms. Luckily, I feel we at CFB fall into most, if not all, categories of what makes a good “box.” Anyway, I read one portion in particular and it was almost as if I had written the article. Not only is it solid advice, but I think I may have said something like this a few times before. Anyway, here it is. Take it to heart. This doesn’t just apply to pull-ups btw…
“Quality of Movement Stressed Over Type of Movement
Do you get annoyed by your coach chattering on about technique? Do you zone them out when they suggest strict pull-ups with a band instead of kipping pull-ups? “By golly I’m not getting a band! I can kip the crap out of 2-3 pull-ups!” Face palm. Suck it up buttercup, no one cares if you need a band. We’ve all been there and the only person you’re holding back is yourself. If you have an annoying coach that chooses kinder words than mine to express the same idea, hug him or her the next time you see them. You are blessed.”
13 Nov / 2013
How do you Master Skills?
As Winter starts to set in and you start working toward your goals, be aware of how you recover and master skills. One goal you’ll probably set for the Winter is to master a new skill, like double unders, hand stand push-ups, or muscle ups. I want to draw your attention to how you attack these skills and actually master them.
To master a skill is to know and have full control over every piece of a skill, both physically and mentally, when your fresh and your fatigued. Lately we’ve been pushing the intensity in the gym and many people have found themselves sore and out of it for a few days. One example would be Coach Tito and Carla of CrossFit Boston competing at the Southie Throwdown this past weekend. They literally were crushed from back to back competition days. What would you do on the Monday following a weekend like that?
The days following a hard training day are perfect for mastering a new skill through active recovery. Rather than going back for a second or third hard training day and not performing at full intensity, commit to an active recovery day focused on mastery of the skills you’d like to develop. Carla did just that on Monday.
Rather than join in on the 7am class at CFB, she took 1 hour out of her day to actively recover, instead of sitting around and feeling sore. She set the erg for 2,000m of work and 10min of rest. She rowed an easy 2k and then spent 10 minutes working on her goats, handstand push ups, pull ups, and Toes to Bar. Three sets of this active recovery interval scheme gave her confidence with her skills and prepared her for a hard training day on Tuesday.
The erg is a great tool to use as active recovery. A few hard training days back to back will leave your body depleted and full of metabolic waste. In order to replenish your energy and clear out the metabolic waste it helps to eat well, move, and keep the blood flowing. The erg provides a stable platform and is low impact, perfect for recovery at a sub-maximal effort. Next time you’re feeling sore or a workout absolutely crushes you, go sit down on the erg and row for 10 minutes. It doesn’t have to be hard. Enjoy it! Row at about 40% effort, just hard enough to breath a little bit. You should be able to maintain sentences and tell your training partner what you’ll be doing to master your next skill!
If you have any fun methods to master skills please share in the comments!
13 Nov / 2013
A lot of you have been asking about some of the competitions we have been talking about. The first one coming up is going to be held at CrossFit Lando in Woburn, MA on December 7th. This is the Battle of the Sexes and is an individual competition. This is a male and female all RX ONLY competition all athletes competing for the same prizes. Scaling will be done in the classic CrossFit style with a catch: Men and Women will be competing in one division for the same $600 purse.
So far we have Nigel, Carla and CJ interested in competing. To my knowledge, this is going to be CJ’s first competition. That first one is always nerve-wracking, but as we all know CJ is a great athlete and will do amazing things on that Saturday.
The other competition we are getting excited about is a team competition of 2 guys/2 girls for three events. This competition is the 3rd Annual ”Not Your Average Joe’s” Team Competition hosted by our good friends North Shore CrossFit in Danvers, MA and will be held on January 18th.
This competition is a one day event and is a LOT of fun. It was the first competition I competed in two years ago. There has been a lot of talk in the gym about this competition, and it sounds like we’ve got about 12-15 people interested in doing this competition. If you’ve ever been interested in doing a competition, but have reservations, this is a perfect first time competition. This is a small local competition and HOPEFULLY, no big-time athletes will be competing (that would just be a cheap shot if you ask me).
If you are interested and don’t have a team yet or are in need of more people for your team, let any coach know and we will help you out or add you to the list of everyone else in the same shoes. We will begin to organize the teams over the weekend and begin to let you know what your team will be next week.
If you already have a team, let us know what your team is so we can take names off the list of those who are interested. You will need to have a Team name, all team members’ names, all t-shirt sizes (for both men and women’s shirts), the gym name you are competing for (CrossFit Boston… obviously, duh), and a gym logo. (I will provide the logo for all teams competing under CrossFit Boston).
Here is a link to register your team.