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12 Nov / 2014

Tips for Healthy Travels

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I haven’t found a better way to completely fall off the healthy lifestyle wagon quite like traveling. Whether for work or vacation, extended time in an airport and hotels, and away from your kitchen and gym, provides numerous challenges to staying on track. This post outlines a few tips for keeping it together on the road.

1. Always be prepared with snacks. Pack nuts, trail mix, jerky, Lara bars, and other snacks to have in the airport, between work meetings (or sightseeing), and for late night cravings. Pack more than you think you’ll need, as healthy snacks can be hard to find in hotels and airports. 

2. BYOB (Bring Your Own Breakfast). Unless you fork over $20 for the sit down breakfast, most hotels offer a continental breakfast comprised of cold eggs, processed bacon, pastures, bagels, cereal, and canned fruit cocktail. If you’re lucky, the eggs will be hot and there will be fresh fruit. Either way, the safest bet is often having something in your room you can eat, saving you money and keeping you on track. When I’m traveling I like to have a banana with peanut butter or oatmeal (you can usually find hot water) with dried fruit and nuts or nut butter. In a pinch, oatmeal from Starbucks isn’t the worst, and hard boiled eggs are becoming easier to find.

3. Do your homework. Look up restaurants that are near where you are traveling, and read over their menus before you go. Most places will offer some sort of meat/potatoes dish, or salmon and green vegetable. If you read up ahead of time, you can identify a few places you know you can find a healthy meal, and a few meals at each place. I find that having my mind made up before I get there helps me avoid the temptation to order something less nutritious. 

4. Talk to your coworkers/travel mates. In the year 2014, I find it hard to believe that there isn’t at least one other person in your group who is trying to pay attention to health. I would say you are more likely to find other healthy eaters on a work trip, simply because on vacation people tend to care a little less about staying on the wagon (let’s just say when I traveled to Italy I was not worried about the pasta and gelato). For example, at my company there are at least 3-5 other people who are paleo or gluten free. I like going to eat with these people because I know they’ll be ordering something healthy, which encourages me to do the same. 

5. Keep up the exercise. Sometime when you’re traveling, there’s not getting around a less than desirable meal. Your salmon comes with more sauce than you thought. There’s no other food available in the meeting besides pasta salad and sandwiches. Et cetera, et cetera. (And I haven’t even mentioned the booze yet…). Exercise can not only negate some of that damage, it can also give you more energy and motivate you to stay on track while you’re away. I travel to California every year for work, and try to take advantage of the time difference to get up and go running at least one morning. I’m also lucky enough to work for the fitness industry, so our work trip includes morning group classes (last year I went to a Piloxing class, and I was more sore after than I care to admit). If running outside or group classes aren’t an option, take advantage of what is. Use the pool in your gym to swim some laps. Look up hotel CrossFit workouts (or ask a coach for some ideas). Try deck of cards WOD (via the, app, or an actual deck of cards) in your hotel room. There are lots of creative ways to get 20-30 minutes of movement in during some part of your day. If there’s really not, try walking or taking the stairs as much as possible. 

6. Go easy on the booze. Whether for work or play, traveling always seems to include healthy doses of adult beverages. When I travel for work, it’s cocktail hours with wine or open bar. When I travel it’s the booze of the land (bier in Germany, red wine in Italy…). Either way, try to aim for no more than one drink an hour, and mix in plenty of water between. Try to stick to one type of drink – wine, gin, beer, whatever. You can also order a vodka/gin and tonic for the first one, and quietly refill with just tonic or club soda the rest of the night. It’s important (at least at my work meetings) to appear social and participate in festivities, but I also need to have energy to get up and workout in the morning, so I aim for 1-2 drinks over the course of a five hour evening. 

Any great ideas I missed?

Photo c/o Nicolas Raymond

11 Nov / 2014

Baby Otters are Adorbs

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YidBK

11 Nov / 2014

CFB T-Shirt Design Contest!

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Hey Party People!

 

For the first time at CFB, we’ve got a t-shirt design contest and we want YOUR submissions! There are posts all over the gym with specific details, but in a nutshell, the designs must:

1. Feature CFB, CFBOS, CFB05, or CrossFit Boston

2. Be creative yet appropriate for public consumption

3. Be awesome!

The winning design will net the designer a free t-shirt AND a pair of tickets to KISS 108’s Jingle Ball, featuring lots of awesome bands, including 5 Seconds of Summer, OneRepublic, Iggy Azalea, Lil Jon, Magic!, Meghan Trainor, Charli XCX, Jessie J, Rixton, Kiesza, and Shawn Mendes!

This is going to be one bad-ass concert, so enter the contest!

That is all this week. I’ll likely be bad next week with some musings about politics, religion, and abortion…

 

Peace and bacon grease,

Mickey

10 Nov / 2014

Class time

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Hey Guys! 

 

SO…some exciting news! I will be offering a 8am class on Sats! Woo! BUT, here is the situation. I may be dropping Wed., and only have class on Sat. I will see how it goes, the next couple weeks. 

 

The class will be added to Zen Planner, so for there to be a Mobility class there has to be people signed up! I will keep you posted!

 

Remember BRING A LACROSSE BALL!! 

 

Always re-set your position, walking, standing, sitting, and never forget to always SMILE! 

Shannon Flahive liked this post

Howdy CFB!

Ricky and John getting after the 10RM Overhead Squat on Thursday!

Ricky and John getting after the 10RM Overhead Squat on Thursday!

Welcome to Friday!  Let’s Fire It Up!

Congrats on an epic first week of November.  I’ve seen you all getting after it and crushing everything from Handstands and Pistols, to Growling Bear Crawls, to Overhead Squats.  Thanks for your continued hard work and feedback on the programming.  I know the 7am class especially liked those Plate Burpees yesterday!  At noon we named our plates the likes of “My Lil’ Punkin” and “Bertha”.  I heard 7am had some other good names ;-)  Keep up the fun and hard work!

Also, Congrats to all those that PR’ed on Wednesday with “Helen” and the Jerk.  This week we have some more solid work lined up.  On Wednesday we will be testing our Front Squat and 2k Row.  Bring your A Game and dig deep for some new PR’s!

Mobility tomorrow at 8am!

Coach Jen is going to be offering her Yoga/Mobility Class tomorrow (Saturday) morning at 8am for anyone interested in getting loose and having fun.  If you had trouble with those Overhead Squats or have any nagging tweaks you should definitely go.  She will change your life!

Indian Food Sunday at 11am!

Raegan hit a solid PR of 133# in her Jerk on Wednesday!

Raegan hit a solid PR of 133# in her Jerk on Wednesday!

A group of our crew is going to get together at the gym on Sunday morning at 11am and then carpool to one of Vijay’s favorite Indian Food Restaurants .  It’s sure to be a deliciously good time, so anyone looking for a solid Sunday should hit up the 9:30 Class and then plan on heading out with everyone to get some food.  If you have any questions get in touch with Coach Mickey or Vijay.

That’s all I’ve got for now, so here is what we have planned for the coming week!

11/8

1. Shoulder Press

5 reps @ 75%

3.3.3.3.3 Strict pull-ups, rest 2 minutes

3 reps @ 85%

2.2.2.2.2 Strict pull-ups (ahap), rest 2 minutes

1+ reps @ 95%

3.3.3.3.3 Strict pull-ups (ahap)

 2. 21-15-9

Wall Ball Shots (20/15)

200m Run

 

11/9 (Teams of 3)

1.“The Rowing Farmers”

3 RFT (Everyone Rows Once)

1k Row

500m Farmer Carry (Average Body Weight of Team)

*Split up weight however you want between the two farmers

**Farmer’s Carry while third partner rows

2. Max Plank Hold – Best Combined Time Wins

 

11/10

1. EMOM12

4 Push Ups

2 Snatch @70%

 

2. 20 Strict Toes-2-Bar

*Every time you drop off the bar run 200m

 

11/11

1. AMRAP5

21-15-9

Abmat Sit Ups

Push Press (95/65)

5min Rest – Walk 500m

 2. Complete For Time … (10min Cap)

10 Strict Pull Ups

500m Run, 50 Double Unders

400m Run, 40 Double Unders

200m Run, 20 Double Unders

10 Kipping Pull Ups

5min Rest – Walk 500m

 3. AMRAP5

9-15-21

Push Press (95/65)

Air Squats

 

11/12

PR Wednesday

1. Front Squat

5 reps @ 75%

Ring Push-ups, 6-12 reps @ a 31×2 tempo, rest 3 minutes

3 reps @ 85%

Ring Push-ups, 6-12 reps @ a 31×2 tempo, rest 3 minutes

1+ reps @ 95%

Ring Push-ups, 6-12 reps @ a 31×2 tempo, rest 3 minutes

 2. Row 2k

 

11/13

1. Bench Press

5 reps @ 75%

3.3.3 Skin the cats, rest 3 minutes

3 reps @ 85%

3.3.3 Skin the cats, rest 3 minutes

1+ reps @ 95%

3.3.3 Skin the cats

 2. Complete For Time … (7min Cap)

10-9-8-7-6-5-4-3-2-1

Box Jump (24/20)

1-2-3-4-5-6-7-8-9-10

Burpee

 

11/14

1. 4RFT

400m Run

30 Wall Balls (20/15)

20 Double Unders

10 Deadlifts (275/185)

 2. Max Handstand Hold (Free Handstand or Feet Off Wall)

3 Attempts

 

Let me know if you have any questions and get Fired Up for the second week of November!

06 Nov / 2014

What’s Your Purpose?

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If you were to leave this world today, what would you like your epitaph to read? What would have been your purpose? Think about that for a second. Now, what have you done today to move towards that purpose? Or, did you get caught up in the agenda of others?

The Guy In The Glass
by Peter Dale Wimbrow 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 your life
Is the one staring back from the glass.

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 difficult, dangerous 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.

Elon ringing the PR Bell!

Elon ringing the PR Bell!

Above is a picture of my private client Elon. This picture was taken on Wednesday. I had Elon work up to a 6RM in the deadlift. The most weight I had programmed for him was 83 pounds within a Met-Con. On Wednesday he performed 6 reps with 160 pounds! After I told him how much was on the bar he was shocked! His form was still dead on and the speed of the bar was great so I know he has more in him but I decided to end the session at that weight for the day. Elon is 68 years old and before starting with me 1 year ago, he had never participated in a weight training program. He had run but that was about it.

I am sharing this because we all are capable of far more than we think we are. More on that next week.

I started out writing about good calories vs. bad calories, until realizing that most of my blogs over the past year have had at least a little to do with weight loss. In the US, we’re so used to focusing on obesity and weight we sometimes forget there are other things to write about when it comes to nutrition and health. But I don’t want to be part of that problem, mainly because sometimes I’d like to read a Women’s Health article without having to select between “I’d like a FREE 20 week weight loss plan” and “I already have a bikini body”.  So, this time I’m going a different direction, and addressing a question I’ve gotten from a couple of people: how to gain weight. Below are a couple of simple tips for gaining weight healthfully.

1. Add some fat (the good kind)

Fat is the most dense macronutrient at 9 calories per gram. Of course, fat is more filling, so too much of it can be counter productive. Still, try to up your fat content where you can. Whole or 2% instead of skim milk (organic/grass-fed, of course), nuts, nut butters, a little extra olive soil, avocados, some salmon, etc. The salmon (and other omega-3’s) have the added bonus of helping to counteract some of the inflammation from training. 

2. Embrace the starchy carbs. 

This one is going to be the key. Nobody puts on weight eating paleo unless putting on weight is something they do fairly easily. A lot of people have cut out or reduced grains in order to lose weight and improve their health but guess what? If you want gains, you should do the opposite! Grains like rice and pasta will add calories to your meals without being too filling, and more calories generally = more weight gain. Keep in mind that you still want to avoid junk like overly processed bread, cookies, crackers, etc. And of course, it’s still good to keep up variety and shoot for whole grains the majority of the time. There are lots of great ancient grains to try too, like farro, quinoa, and wild rices. See the end of the post for a great farro recipe I just made this week.

3. Pair your starch with protein, fiber, and fat.

Starchy, higher carbohydrate foods can lead to blood sugar highs and lows, which are associated with insulin resistance and diabetes. Paring starches like rice with meat, nuts, vegetables, or healthy fats is a good way to keep your blood sugar stable. 

4. Keep eating your vegetables.

Putting on some extra weight shouldn’t come at the sacrifice of long term health. Keep adding green, purple, orange, and red things to your foods. Vegetables are great sources of all sorts of vitamins and minerals your body needs. 

Farro With Squash and Kale Recipe

I can thank Pinterest for this one. Courtesy of Love and Olive Oil

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Photo c/o Paola Kizette Cimenti

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Hey Everyone! How about that SNOW? How about them PATS? This weekend was so much fun! On Friday, we had our first gym Halloween party in what seems like forever and it was a fun time. We had some awesome costumes, including the above picture, featuring two blind mice and a blind lumberjack stripper mouse. Some of the other unforgettable costumes included belly-dancers, peanut-butter and jelly, an Arabian prince, and so much more! There was also some pretty awesome dancing, including the inimitable Tolly Taylor busting some choice moves to Thriller (which has been posted to the CFB BS Board, your very own super-secret Facebook page where we share awesome stuff to our community that we don’t want shared anywhere else! Need to be added? Ask a coach and we’ll hook you up!) and Kathy M. leading the troops in a spirited Electric Slide!

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Saturday marked the beginning of Programming by Pat™ and team “3’s Company” crushed the stadium run in 17 minutes! Sunday featured two four-person teams, one named “Condom-Free Since ’93” and the other named “The Right Side of Fertility”! It was reproductively EPIC!

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After class on Sunday, a small group of us braved the elements to get some hot shabu shabu in our systems. DELISH! Next Sunday, we will be heading up to Udupi Bhavan for some vegetarian Indian food that is the only Indian restaurant that member Vijay will eat at in the area. We will be departing from the gym at 11 AM so let me know whether you’re planning on joining us by emailing me at [email protected]

http://www.yelp.com/biz/udupi-indian-restaurant-nashua-2

Shortly after shabu, Keith, Angry Beaver, Omri, SL Bob, and I tackled the Linda WOD. It was 10-9-8-7-6-5-4-3-2-1 reps of: 1.5x bodyweight deadlifts, 1.0x bodyweight bench press, and 0.75x bodyweight squat clean. It’s a good thing that so many of us lost so much weight recently!

IMG_2285

 

Finally, we are pushing back the date of our move until the weekend of November 22nd — thanks to all of you who volunteered to help move next weekend. There are a few glitches that need to be worked out and once that happens, we’re good to go! In the meantime and between-time, please let me know if there are any happenings that you’d like highlighted.

Peace and bacon grease,

Mickey

 

P.S. VOTE!

Kate Sherman, Shannon Flahive liked this post
03 Nov / 2014

Integrate, Rotate, and Smash

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NO CLASS THIS WEDNESDAY! 

**SATURDAY @ 8AM **

 

Please buy, borrow, or find a lacrosse ball, needed for Sat!

Here is a list of things we will be doing:

- Balancing, from the ground UP!

- Integrating stretching, synchronizing and stabilizing upper body.

- Hip Capsule Rotation, double-band hip distraction, and destroying your quads with help from a friend! 

- Band, band, band, band! 

 

Homework:

This week, I still want you ALL to keep correcting your alignment. The more you catch it, the less you will be slouching! 

Two things, ONE, I want you all to smash/roll your feet out on a PVC or lacrosse ball.

TWO, Each day I want you to chose a mobility exercise and spend 10-15min doing it. 

I WILL BE WALKING AROUND ASKING!

If you need help or want me to assist and I am able to do so, please please please DONT hesitate to ask! 

 

SEE you SATURDAY @8AM! 

Happy Halloween CFB!

Who's going to make it tonight?  What/Who will Coach Mickey be dressed as?

Who’s going to make it tonight? What/Who will Coach Mickey be dressed as?

I hope you all are recovering well from a solid week of training.  How are those hands and shoulders after “Eva’?  Well done to everyone that attacked that.  It’s not easy going in and looking at 5 rounds with times over 30min.  Yesterday Neal spoke of Box Breathing and Feeding the Right Dog.  Be sure to review that blog post and start incorporating deliberate, positive thoughts into your workouts, especially when they’re “Eva”.

Before we get into why I want you to keep practicing mental toughness and the upcoming workouts…

Halloween Potluck at CFB tonight at 7:30pm!  Bring your favorite Halloween dish and costume.  We’ll have music and good times and there are already 20 people who have RSVP’ed.  Get excited and sign up below to let us know you’re coming!

RSVP for Halloween @CFB Here

Also, if you’re looking for more fun with CFB, this Sunday at 4pm we will be having “Afternoon Tea with Linda” and attacking the “Linda” WOD.  I hear Coach Mickey will even have his favorite pot of tea brewing.  Just show up ready for some fun and throw-down!

Ok, now to the future… What’s in store for the month of November?  Why is Coach Pat writing the Fire It Up Friday blog?

Neal has given me the privilege to program for the best athletes in Boston.  Yes that’s you CFB!  I have put together some solid programming for the month of November with a good bit of challenge and mental toughness opportunities as well as a dash of fun.  Of course I think it’s all fun and I hope you will too.

Do you need work on your Hollow Body?

Do you need work on your Hollow Body?

This month I want each of you to think about what you enjoy the most in a wod and what you enjoy the least.  What are your goats?  What are your weaknesses?  How can you improve yourself even by 1% everyday this month?  I challenge you all to commit to two days a week that include things you’re not good at.  The only way we improve and get better is by deliberate practice and mental toughness.  Attack the things you’re not good at two times every week and do it with positive thoughts and deliberate focus.  If you accept this challenge I guarantee you will see some PR’s this month and feel much stronger as we head into the holidays.

Every Friday I will post the workouts for the next week.  Please review them and be prepared not only for what’s in store, but whatever mother nature may be throwing our way.  If we need to be outside and it’s raining or cold, we will be outside.  Be prepared.  Of course if it’s raining to hard or safety is an issue we will come up with an alternate plan, but be prepared to do quality work regardless.

Without further ado, the programming for next week …

11/1

“Pat’s Partner Stadium”

Partners Alternate

1 Section + 3 Push ups

 

11/2

4 Rounds For Total Reps w/ 1min Rest Between (Teams of 4, Rotate Each Round)

750m Row (Time Keeper for Each Round)

Box Jumps (24/20)

Pull Ups

Burpees

 

11/3

1a. Wall Climb to 20sec Handstand Hold x4

1b. 4 Pistols Each Leg (scale by standing on Box) x4

2. 15-12-9-6-3

Back Squats (155/105)

Barbell Roll Outs from Knees

10 Double Unders*

*Add 10 Double Unders after each round

 

11/4

1. Deadlift

3 reps @ 70%

2.2.2.2.2 Strict Handstand Push-ups, rest 3:00

3 reps @ 80%

2.2.2.2.2 Strict Handstand Push-ups, rest 3:00

3+ reps @ 90%

2.2.2.2.2 Strict Handstand Push-ups

 2. AMRAP5

5 Strict T2B

50m Bear Crawl

5 Ball Slams

 

11/5

PR Wednesday

1. 1RM Jerk – 15min

2. “Helen”

3RFT

400m Run

21 KB Swings (1.5/1)

12 Pull Ups

 

11/6

1. 10RM OHS – 15min

2. Complete For Time …

500m Run w/ Plate (45/25)

18 Burpees to Plate

18 Box Jumps (20” Box + Plate)

18 Burpees to Plate

18 OH Walking Lunges w/ Plate

18 Burpees to Plate

18 Goblet Squats w/ Plate

18 Burpees to Plate

500m Run w/ Plate

 

11/7

1. EMOM7

3 Hang Squat Clean @70%

3 Push Ups

5min Rest

2. EMOM10

3 Power Clean @60%

5 Hollow Rocks (Scale w/ 10” Hollow Hold)

 

You know what to do CFB….

Fire it Up! It’s Friday!


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