07 Feb / 2014
FIRE IT UP! FIRE IT UP!
What an awesome week of training. The PR Bell has been ringing like a boss! If you haven’t had a chance to make it over to the CrossFit Boston Facebook page you want to. We have been posting up a ton of pictures from the WOD’s for you to share with friends and family. As one member put it, “Now my Mom will be able to see that I am ok.” Go on over and feel free to Tag yourself.
A New Face?
Next week you will see a new face coaching you in the classes. Coach Tina will be leading the charge along with Pat, G2, Adam V, and myself. She has been doing such a great job with the CrossFit Boston Kids program and I know that she will bring the same dedication to you all as well. Be sure to give her a warm welcome.
What’s On Tap
The intensification of programming will be continuing as we draw closer to the beginning of the 2014 Reebok CrossFit Games Open Season. Outside of class time spend more time working on skills and less volume of training. Your goal is to be as an efficient mover as possible while still ramping up your fitness through the daily WOD’s. Strength will be a secondary goal gained through repetition of movement and exposure to time under tension in the WOD’s and the weekly dedicated strength WOD.
When the WOD is a strength day, it should be as intense as the rest of the week. I am not prescribing loads. It is implied that you will work up to a very challenging weight for the rep scheme (2 reps/3 reps) and attempt to perform all of the sets (5) at this weight. It should leave you exhausted!
There is more midline work programmed this week. Really focus on engaging your abs. This will help you carry it over to all of our WOD’s. Midline stabilization is a huge part of being successful in sport and movement.
Saturday – 2/8
Complete for time
30 Thrusters, 95/65
30 Pull ups
30 Hang squat cleans, 95/65
30 Push ups
30 Deadlift, 95/65
30 Knee to elbows
Post WOD – Skin the cats
Sunday – 2/9
1. Deadlift – 5 x 2 (straight sets)
2. For time with a Partner (volume shared equally alternating every 10 reps)
100 Double unders
100 DB Shoulder to overhead, 55#/35#
100 DB Snatch, 55#/35#
100 Box jumps
Monday – 2/10
30 Power Clean and Jerk, 75/55
2 Muscle ups
25 Power Clean and Jerk, 105/75
4 Muscle ups
20 Power Clean and Jerk, 135/95
8 Muscle ups
15 Power Clean and Jerk, 165/115
16 Muscle ups
10 Power Clean and Jerk, 205/135
32 Muscle ups
Tuesday – 2/11
1. 3 rounds each for time
rest 1:00 between each round
2. 5 rounds for time
10 Box jumps, 20″
10 Pull ups
Complete 75 reps for time
Power Snatch, 75/55
2. Bench Press – 5×3 (straight sets)
Thursday – 2/13
Squat clean, 185/125
Push jerk, 185/125
2. Tabata L-sits
Friday – 2/14
1. Reps of 21-15-9 for time
Sumo deadlift high pull, 95/65
Burpees to a 45# plate
Handstand walk (20-14-10)
2a. Strict pull ups – 3×5 AHAP
2b. Strict dips – 3×5 AHAP
05 Feb / 2014
Stay warm and be careful in all this snow. We’re closing now, so there will be no Noon class today. The gym will reopen for the evening classes. See you tonight!
04 Feb / 2014
Hey guys. We are supposed to get 8-12 inches starting around midnight. With this amount of snow, we may not have the morning classes, so check in the morning to see if we are operating as usual or not. The goal will be to be back open for the noon class if we don’t have the morning classes. Again, make sure you check to see if we will be open for that class as well! Don’t wanna show up and be stuck outside in the cold wondering what’s going on.
Stay warm guys!
04 Feb / 2014
In one way or another, all forms of cooking remove nutrients from food. For example, boiling carrots and broccoli causes them to lose some of the cancer-fighting compounds like beta carotene (carrots) and glucosinolate (broccoli) which is washed away in the water.
Both boiling and poaching can also cause water soluble vitamins like vitamins B and C to be washed away with the water. On the other hand, protein becomes easier to digest and more available when meat is cooked, and heating makes vitamin A, iron, and calcium more available in spinach.
So yes, the microwave causes a food to lose some nutrients during the heating process, but no, it does not cause nutrient losses greater than normal from any other cooking method. It does not “zap” those nutrients out of the food, and nutrient losses are not any greater than they might be from boiling or frying something. In fact, some think the microwave might actually cause less nutrient losses because the cook time is shorter.
When The Microwave Is A Good Idea
In our world, it can be very difficult to eat healthy without a microwave. At least I would find it difficult to eat out or eat cold food everyday at work. So, sometimes a microwave can help us stick to our healthy habits. Microwaves are a good idea when:
- You are heating up leftovers of a fresh, healthy meal you made from whole food ingredients
- You are heating up unprocessed foods like frozen broccoli or a sweet potato
- You are heating up water for tea
When The Microwave Is A Bad Idea
Hey, sometimes microwaves make us lazy. If all of your meals come from square boxes or the frozen section of Trader Joe’s, and you haven’t used a stove or oven in the past month, it might be time to cut back on microwave use and spend a little more time on your food preparation.
Bottom line: as long as the microwave is a secondary method of cooking (i.e. you use it to reheat home cooked meals) or a way to cook unprocessed foods (like potatoes or frozen vegetables) then nuke away! If you use the microwave daily because your diet consists of nothing but Smart Ones or Hungry Man, it’s time to consider a more unprocessed, whole foods approach and Eat Like It’s 1899.
Harvard School of Public Health http://www.health.harvard.edu/fhg/updates/Microwave-cooking-and-nutrition.shtml
University of Florida IFAS Extension: Eating Defensively http://edis.ifas.ufl.edu/fy1395
31 Jan / 2014
One month already in the books! Freakin’ unbelievable how fast time goes. I can remember as a child where time felt like was in slow motion. Now at the end of every single day I look back and try to figure out how it went by so fast.
Those of you participating in the Transformation Challenge, how is it going? What has been the greatest obstacle? How are you dealing with it? What has become the easiest part? Share your experience in comments so that the rest of the community may learn and benefit from it.
FIRE IT UP! FIRE IT UP!
This week has brought a TON of PR’s in the classes. On Wednesday night, more than 50% of the gym hit a new personal best for a One rep max thruster. Monday produced very similar results with the Push Press as well. Great work! Keep working on the basics. Relentless pursuit of doing the common, uncommonly well will lead you down a path far greater than trying to be sexy. What PR did you get?
Thursday demonstrated that we still have opportunity in both knees to elbows and dips. We will continue to stress the ongoing development of these movements.
WHAT’S ON TAP
There are 27 days left until the 14.1 will be announced for the 2014 Reebok CrossFit Games Open. We are going to continue each week focus on 1-2 skills that are most regularly programmed in the Open. This week it was the pistol. Next week it will be wall balls and double unders. Be sure to bring layers and even gloves for the wall balls. The weather is forecasted to be in the 30’s but for the most part dry. If there is precipitation then we will not be outside.
BOS Creek WOD 2
1. Complete 30 reps for time
Squat clean to a thruster, (95/65)
2. Bench Press – 15 minutes to work up to a max triple
1a. 3 x 20 Unbroken Wallball, 20/14
1b. 3 x 20 Unbroken Double Unders
2. AMRAP 15
10 Power Snatch, 95/65
10 Knee to elbows
1. Back Squat – 6×2 @ 90%
2. Complete 5 rounds for time
9 CTB Pull ups
6 Handstand Push ups
3 Deadlift, 315/215
1. AMRAP 6 x 2 (rest 12 minutes between AMRAPs)
20 Overhead walking lunges, 45/25
15 Hand release push ups
10 Box jumps, 24″/20″
2. 100 Double unders for time
1. EMOM 20
1 Power Clean + 2 Push Jerk – AHAP
2. Row 2k
Reebok CrossFit Games 11.1
30 Double Unders
15 Power Snatch, (75/35)
29 Jan / 2014
Hey CFB! I hope you’ve had an awesome start to the week and you’re ready to finish strong!
Today I wanted to take a second to introduce you to one of our new members who will be joining you in classes next week. She’s been crushing it in private training with me for the last few weeks. Her name is Linh. Be sure to introduce yourself and say hi!
I’m passionate about higher education, fitness, and craft beer (in that order). I’m a former division III dual sport athlete now reliving the glory days through obstacle course racing. I was born and raised in Massachusetts and recently took a job opportunity which allowed me to relocate back to the city. I earned my B.S. in Psychology from Worcester State University and a M.Ed. in Administration of Higher Education from Suffolk University. Yes, my credentials reflect my current profession as a university administrator and I love working with college students! Since being introduced to the Paleo diet, I’ve developed a greater appreciation for human evolution and modern technology.
I joined CrossFit Boston to regain my strength and speed without sacrificing endurance. I recently relocated back into the city for a job and was running longer distances to improve my endurance. I knew I needed to get back into strength and conditioning if I was going to achieve my goal of becoming a Spartan Trifecta Tribe member this year. After reading about other locations, I decided on Crossfit Boston because of what they had to offer and it is close enough for me to run to when the weather is nicer. Crossfit Boston is preparing me for glory!
What are you getting out of the Private Training?
Other than spending quality one on one time with Pat Larcom, I definitely benefited from the personal training sessions! Becoming familiar with the Crossfit language and work out format helped me become accustom to functional fitness skills and techniques. With Pat’s help, I finally learned how to properly row and to rely on a different sense when lifting. Before Crossfit, I heavily relied on mirrors to make sure I was keeping proper form. Now, I know when I am maintaining good form because I can “feel it” rather than needing to “see” it in the mirror. The private training helped me assess what I need to work on, helped correct bad habits, and expanded on what I did well by learning new techniques, which helps me finish my workouts more efficiently.
My big goal for this year is to become a member of the 2014 Spartan Trifecta Tribe by completing all three (sprint-3.1mi, super-8-9mi, beast-10-14mi) races ranging in distance and number of obstacles in one calendar year. With each race my goal is to finish under my projected finish time and not to fail anymore than 3 obstacles. I know I will never fail the row at the Fenway Time Trial again next year!
My Crossfit goals are to meet all of the prescribed benchmarks weights and reps. I hope not to have to modify anything when doing a WOD with time and hard dedication. Thrusters, Push Ups, and Pull Ups will be a focus. Also, I will continue to work on my rowing technique, which will help me improve my average split time. I would like to get it (under 2:20) and participate in the Renegade Rowing League next year.
What are you looking forward to once you graduate to group classes?
I am looking forward to seeing myself improve after each group class. I know I will enjoy the camaraderie Crossfit Boston offers with group sessions. I thrive off of a team atmosphere because it motivates me to push harder. Just the idea of having your butt handed to you over and over again and wanting to come back the next day excites me. But, knowing there will be others to endure the tough workouts with me makes doing Burpees a bit tolerable, ha!
Who’s going to give her some company on a Spartan Race this year?
Hit up the Comments!
29 Jan / 2014
In 1899, William McKinley was President of the United States, a 50 gallon barrel of maple syrup cost $.89/pound, and the bicycle frame and motor powered vacuum cleaner were patented. But was really interests me about 1899 (and the years following up through the 1940’s) is how people ate. Just think about it for a minute…
- In 1899 nobody had refrigerators or microwaves. So no Lean Cuisines or Frozen Lasangas for our 19th century friends.
- People in rural areas mostly grew their own vegetables. People in cities bought vegetables from the market on a near daily basis (in fact, most of Europe still does this. That might be one reason Europe does food better than America).
- Most people ate meat from their own livestock or from livestock nearby. Many people probably still hunted their own meat (venison burger anyone?). Although people in large cities did eat meat from factories with some pretty nasty processes (go ahead and check out Upton SinClair’s The Jungle if you don’t believe me).
28 Jan / 2014
It’s competition season guys. That’s right, the Open is upon us. Many of us have just competed in Not Your Average Joes at North Shore CrossFit or the CrossFit Phoenix Rising Championships. Competition is a ton of fun and there is nothing like a big event to inspire some new PR’s and top notch performances.
With that in mind let us have a brief discussion of training vs. performance.
When we train, we are looking to elicit a training response from our body and mind that will increase our capacity. In most cases we want to train with “perfect” movement standards. That means those pull ups show the whole head over the bar, our kettlebell swings are perfectly in plane with the body in the overhead position, and when we do push ups our whole body moves as a unit. Every motion is another step towards excellence in motion. This is how we build capacity.
When we compete the goal is to meet the competition standard as effectively and efficiently as possible. How do we do our push ups in competition then? As efficiently as mandated… thats it… snatches, box jumps, dolphin burpees… all to standard of the event… Often times this leads to some interesting variation, there is nothing wrong with this, but we don’t do ourselves any favors by adopting some of these abbreviated movement standards.
I have always been impressed with the quality of movement at CrossFit Boston, especially with the barbell movements. Keep up the great work everyone!
23 Jan / 2014
Fire It Up! Fire It Up!
Do you realize that there are only 34 days until the first WOD is announced for the 2014 Reebok CrossFit Games Open? Insane! As you know we are choosing one movement each week to highlight for skill development. The movements have been chosen based on what has been most common in previous years selections and those that we feel may show up in the future. Two weeks ago we focused on the thruster. This week we focused on Toe 2 bars and knee to elbows. Next week…the pistol! Get ready to see some real improvement if you are struggling with the basics of the movement and some loading if you can perform this movement well.
Tuesday was a special day in the gym. The WOD was very similar to Open WODS completed in the past two years consisting of snatches and Burpees. The time was programmed to be a shorter AMRAP to ensure intensity was HIGH. There was even a discussion prior to class explaining the expectations. Perform as though your head was on fire. You all did not disappoint! I was impressed in the efforts I saw all around. I believe, everyone properly scaled the load for the snatch and turned his or her motor on full go! Keep it up, the programming is going to ask that you find that dark place again and again.
Beyond the obvious of work capacity, your mental capacity will determine just how well you perform in the Open workouts. Start preparing now!
Renegade Rowing League
The second 2k Test for the RRL is this upcoming Saturday at 11AM. There will not be an 11am class. We will still be holding the regular 9 & 10 AM classes.
What’s on Tap
10 Pull ups
15 Toe 2 Bar
10 Pistols (5 each leg)
10 Alternating KB Snatch, 32kg/24kg
10 Box Jumps, 24″/20″
REST 12 MINUTES
10 Back squat, 135#/95#
10 Power Snatch, 135#/95#
10 Box Jumps, 24″/20″
1. Push Press – 12 minutes max for the day
2. 10 Minute “Cindy”
5 Pull ups
10 Push ups
1. Practice Pistols
2. For time
100 double unders
3. 5 rounds for time
10 DB Shoulder to overhead, 55#/35#
20 Alternating DB Snatch, 55#/35#
Reps of 21-15-9 for time
Handstand push ups
2. Barbell Thruster – Max for the day 15 minutes
1. AMRAP 10
Row 20 calories
20 Knee to elbows
20 Ring dips
2. EMOM 15
2 Hang squat snatch – ascend to AHAP
1. 4 rounds for time
10 Bar facing burpees
15 Deadlift, 155#/105#
10 Pistols (5 each leg)
2. Overhead Squat – Max for the day 12 minutes