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16 Mar / 2015

Sign Up for the April Team Throwdown!

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Today’s post will be a quick hit. SIGN UP for our next throwdown HERE.

Peace and bacon grease,

Mickey

P.S. Get ready to Narf!

15 Mar / 2015

Grab that Bar!

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Surprise! I know… it’s been a hot minute. Well I’ve got some things I hope to address (or shall we say readdress for some of us). Today I only discuss one though. And this is how you “handle” the barbell. I can’t tell you how many times I’ve seen this error, addressed it (notice I didn’t say fix it?), and seen dramatic changes in how the ensuing movement is performed.

Let’s first take a look at what I’m talking about. Here is a picture of “poor” handling of a barbell.

IMG_1781

What you will notice is that it kinda looks like I’m not really sure if I want to handle this kind of weight. It looks like I’m just going through the motions of lifting weight versus believing that I can do whatever I want with this weight.

 

Here’s what I’m talking about. Does it look like I have a solid grasp on the bar? Or does it look more like I’m barely hanging on to the bar? Exactly! Now if that bar were to go overhead, what do you think would happen? Would you have full control of that bar? You’re right, probably not. (I’ll address overhead grip in another post, don’t you worry.)

 

Another reason you should want to grab that bar tightly: radial tension. When you squeeze the bar tightly, you activate other muscles in your forearms which activate other muscles further upstream, generating more power output. Sounds like a deal to me! Extra weight simply for grabbing ahold of the bar tightly? Yes please!

 

Here’s a picture of what this should look like:

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Which one looks like it is going to be moved with intent? Good. Now go practice this EVERY. SINGLE. TIME you pick up the bar. I’ve got a feeling that you’ll be pleasantly surprised at how it affects your movement.

 

~ G2

 

Programming

 

“Angie”

For time:

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

 

 

13 Mar / 2015

What’s Under The Kilt?

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St. Patrick’s Day is next Tuesday and we are going to have a little fun with it. Let’s get in the spirit of the holiday that this city so enjoys! We are running two different mini contests. One of which is very simple and every one can easily participate. The second…requires a bit more on your part and the reward, in my humble opinion, is far more valuable.

Here are the details:

Contest #1: Wear your favorite green workout outfit during your WOD on Tuesday. Make sure that your Coach takes a picture with you (in the group) and posts it to our social media sites: Facebook, Twitter, and Instagram with the #whatsunderthekilt.

Each participant will be entered to win a $15 Starbucks Coffee Card. BONUS: If you wear a green VINTAGE CrossFit Boston T-shirt, your name will entered twice to win the $15 Starbucks Coffee Card and double your chances of being chosen.

Contest #2: Wear a Kilt OR any Tartan/Plaid design (SHORTS/SKIRTS/PANTS/KILTS ONLY – SOCKS DON’T COUNT) during your WOD on Tuesday. Make sure that your Coach takes a picture with you (individually) and posts it to our social media sites: Facebook, Twitter, and Instagram. You then need to share it with your friends and family along with the #whatsunderthekilt. Tweet and post to @crossfitboston along with the #whatsunderthekilt.

The person with the greatest amount of likes/shares/retweets will win – 3 Personal Training Sessions with yours truly.

So, lets have some fun with this and I will have some Guiness on sight to enjoy post WOD.

 

cartoon courtesy of Cagle Cartoons.

cartoon courtesy of Cagle Cartoons.

Programming

SATURDAY 3/14/15

Five rounds for time of:
115/75 pound Push-jerk, 15 reps
15 L pull-ups

SUNDAY 3/15/15

Teams of two, one partner working at a time. Partition work as needed.

“Partner Eva in a Boat”
Five rounds for time of:
Row 1000 meters
2/1.5 pood Kettlebell swing, 30 reps
30 Pull-ups

MONDAY 3/16/15

“Angie”

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

TUESDAY 3/17/15

“Narf”

Three rounds, 9-15- and 21 reps, for time of:
Pull-ups
95/65 pound Thruster

WEDNESDAY 3/18/15

“Backwards Elizabeth”

9-15-21 reps of:
Ring dips
Clean 135/95 pounds

THURSDAY 3/19/15

1. Deadlift 1-1-1-1-1-1-1 reps

2. AMRAP 8
8 total pistols
8 deadlifts at 50% of day’s heaviest

FRIDAY 3/20/15

AMRAP 12m

5 DB Cleans, AHAP
10 DB Push Press
15 DB Squats

Lauryn and Terese Warming up at CRASH-B 2015

Lauryn and Terese Warming up at CRASH-B 2015

I believe that life is motion and learning. To live and survive, we must be able to move from place to place and interact with the world around us. In this movement and interaction lies an important opportunity, the opportunity to learn through experience. As a coach, teacher, and lifelong learner, I hope to guide people’s movements and interactions so that they may learn by experience and develop into contributing members of teams, communities, and society. This idea of life and learning through experience is the foundation of my ever-evolving coaching beliefs and the Journey that we take together.

Life is a journey, and the time we spend together in our gym is a way for our crew to experience the journey.  Our mission is to develop a healthy community of firsthand athletes using general physical preparedness as a guide while allowing for specialization in things like rowing, weightlifting, strength club, obstacle course racing, mobility, or racing up Mt. Washington.  As a member of our crew and our community, you get to build general physical preparedness and have fun playing and doing whatever it is that makes you feel alive.  Life is more fun when you can continually improve and challenge both yourself and others.  If there is anything that I or our crew of coaches can help you with please let us know.  We’re here for you and we want nothing but the best for our crew.

RR Guys CRASH-B 2015Last but definitely not least, congratulations to all of our athletes that trained hard this winter and executed an amazing race at CRASH-B 2015, the World Indoor Rowing Championship.  I had a blast coaching you and I can’t wait for next year!  Here are some pics of our crew post race.  RR Morning CRASH-B 2015RR Ladies CRASH-B 2015RR Juniors CRASH-B 2015

I have to apologize for such a late post. I am out in California for work and got caught up enjoying the sunshine (OK, OK I was working). 

I recently contributed an article to Box Pro Magazine on the 7 mistakes you might be making in the box. Some of these are things I’ve seen in our box, and some are just things I’ve seen around CrossFit. I’ll let you read more about the problems and my suggested fixes over at Box Pro. 

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09 Mar / 2015

Attack Your Weaknesses

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We are a performance facility, right? In our ongoing attempt to develop our best version of ourselves it is necessary to do the things we don’t want to do.

Take today’s WOD for example. At first glance, it is easy to say, “Oh row 5000m! I am going to skip it b/c…” You can put in whatever reason you like. I would venture to guess that whatever reason you place in that sentence. That is the EXACT reason you do need to be here on this day.

I was happy to hit this workout under the instruction of Coach Mickey. He did a great job of prepping us in the drilling the movements and then getting our bodies and mind prepared for the task.

I grew up a power athlete. My sports were wrestling and football. Short bouts of intense work followed by rest. More so in football than wrestling but you get the point. Training sessions like today are what I have been focusing on to improve my overall fitness. 

I hope next time you wake up and see that WOD and remark that you are going to skip the workout because of X, Y, Z…don’t! Come in and get better.

5000m row Baby!

5000m row Baby!

09 Mar / 2015

My Dad Works Harder Than You Do

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IMG_3608I’ve been working with my dad as a private training client since December and it has been so much fun. He comes in, works hard, and has made pretty significant gains in the few months he’s been training. He is always positive about attacking new challenges and is great at buckling down and focusing on corrections when a lift doesn’t go exactly right.

We’ve got a couple of near-term goals, including 100 consecutive single-unders (and he wants to get back double-unders, at some point, too) and I think he can probably back squat a 100 pounds before too long. His primary goal in starting up training at CFB was to strengthen his legs, but I’ve definitely seen some solid improvements in shoulder flexibility, balance, and coordination. My goal is to put more muscle on his frame so he can go fishing more often and continue to walk his fluffy white Maltese mix, Daisy.

Overall, watching my dad perform over the last few months has re-invigorated my own training — I can’t let him catch up and pass me! If you see him in the gym (we normally work Wednesday, Thursday, or Friday mornings), say hello.

Peace and bacon grease,

Mickey

 

06 Mar / 2015

It’s Time to Say Goodbye

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It’s time to say goodbye to the excuses of why you can’t achieve more.
It’s time to say goodbye to those “friends” that hold you down.
It’s time to say goodbye to the habits that contribute to you being a lesser you.

Train. Eat. Sleep. Repeat.

It’s not complicated, but it’s not easy either. A while back I posted an article about discipline. Discipline is doing the right things daily. It’s doing the common uncommonly well. It’s not very sexy. 

I am not suggesting your life should consist solely of waking up, coming to CFB, going to work, eating, and then home to bed. That would be a boring life indeed and we all have commitments. What I am suggesting is leading a life that is more minimal. Discard the excess or trim the fat of what gets in the way of you becoming a better version of you.

Dedicated to YOUR Fitness!
~Neal

Evan, Shannon, and Tom rocked out to a new 1RM PR in the Clean.

Evan, Shannon, and Tom rocked out to a new 1RM PR in the Clean.

CrossFit Games Open 15.2

Tonight at 6:30pm is week 2 of the CF Games Open workouts. All are invited to come and participate or watch. If you are participating please plan to arrive no later than 5:45 to begin prepping for a 6:30pm start.

Some have asked why we are only running the Open workouts during one class and not in the regular programming. The reason is that many of our members are uninitiated during the Open and we want to provide as great of an environment for those that are initiated to compete in. The weekly 6:30pm slot on Fridays is the stage to shine on and have it be more of an event rather than just another class.

Week 2 March Programming

Here is the next week of programming. See you in class!

SATURDAY 3/7/15

Complete as many rounds in 20 minutes as you can of:

75/55 pound Power snatch, 12 reps

10 Push-ups

SUNDAY 3/8/15

“Partner Filthy Fifty”

For time, partition any way, partners must use same weights/boxes:

50 Box jump, 24/20 inch box

50 Jumping pull-ups

50 OH kettlebell swings, 1.5/1 pood

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 45 pounds

50 Back extensions

50 Wall ball shots, 20 pound ball

50 Burpees

50 Double unders

MONDAY 3/9/15

Row 5000 K

TUESDAY 3/10/15

“Mary”

Complete as many rounds in 20 minutes as you can of:

5 Handstand Push-ups

10 One legged squats, alternating

15 Pull-ups

WEDNESDAY 3/11/15

For time:
 
21-15-9
Squat cleans 135/95
Push-ups

THURSDAY 3/12/15

1. For time: 10-9-8-7-6-5-4-3-2-1

Burpees

75/55 Shoulder to overhead

2. Clean and Jerk 1-1-1-1-1-1-1 reps

FRIDAY 3/13/15

1. Shoulder Press: Work up to a heavy set of five

2. Five rounds for time of:

15 Unbroken Wall Ball Shots

15 GHD sit-ups

SATURDAY 3/14/15

Five rounds for time of:

115/75 pound Push-jerk, 15 reps

15 L pull-ups

I have written two meal plans in my 5 years as a dietitian (excluding hospital menus, of course). I wrote the first one because I thought it was a good way to expand what I was able to offer, and help people in a different way. The second one was more of a diet template, written for a friend. Based on my experience with the first one, I decided this was not something I wanted to offer. Why?

For starters, it’s a lot of work if done right. There are numerous factors that determine the best diet for someone to follow, including:

  • Past medical history
  • Current lifestyle
  • Client goals
  • Diet history
  • Fitness capabilities
  • Dietary preferences 

When creating a meal plan for 30 – 90 days (the length of time I usually see them offered), you need to make sure they are meeting their calorie goals, getting all the right micronutrients, eating foods they like at times convenient to their lifestyle, all while making sure there is flexibility because life happens. I just wrote the first draft of May’s CFB programming, and that was a walk in the park compared to writing a 30 day meal plan. I spent about 10 hours doing this, which makes it either expensive for the client or not that profitable for me. The only way to make money off of a meal plan is to create something completely generic at a couple of different calorie levels and sell it to as many buyers as possible. 

Second, buying a meal plan is like paying the smart kid in class to do your homework for you. You might pass algebra that month, but what happens when you can’t rely him anymore? If I write out everything you should eat for an entire month, you will see results if you follow it. But you won’t gain much else, like knowledge of how to read labels, find recipes, plan your own meals, adjust your diet based on goal and lifestyle changes, etc. Meal plans make you the client reliant on me for guidance. I don’t want anyone relying on me. I don’t want to give you a fish, I want to teach you how to fish. 

My point is, if someone wants to sell you a meal plan, think twice. Sometimes, meal plans can be useful (as discussed below), but all too often “gurus” out there sell you the nutrition and fitness tools that work for THEM. And while they may work for you in the short term, ultimately you want to find what works for you long term (and be knowledgable enough to make adjustments on your own with occasional guidance from a professional). Imagine what the gym would be like if coaches only programmed what worked for them, ignoring the needs and wants of our community. I can tell you there’s be a lot of running and pull ups in May (OK there is a good amount of running in May but that’s because it’s finally going to be WARM out!). 

Sometimes, Meal Plans Can Help

I feel like I can’t conclude without pointing out a couple of the times meal plans are pretty useful. If someone is completely new to healthy diet and exercise, a generic hypocaloric diet (providing fewer calories from food than is burned by exercise and metabolism) can be a beneficial kick start. A one week sample plan can help someone starting a new specific diet – like gluten free, paleo, or vegan – to understand what a healthy version of that diet looks like. They can also be helpful for someone following a complex clinical diet, like the renal diet. 

What do you guys think of meal plans?

Photo c/o Project Healing Waters Fly Fishing 

02 Mar / 2015

March Programming

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Hey guys! Just wanted to provide a little insight into my thinking behind the programming in March. As I had alluded to in an earlier post, this month’s programming is nostalgic for me in that it reflects the mystery that was CrossFit back when I joined in the Fall of 2009. I remember reading the main site and thinking, “What the heck is all of this? What does it mean?” In any case, as I’ve discussed with many of you, I begged, borrowed, and stole much of this programming from the main site and I’m pretty pleased with the results. What it is is a lot of classic CrossFit: Couplets, triplets, chippers, and a couple of devilish pieces inserted to spice up life.

What happened to all of the strength programming? That is an excellent question. It’s there, but there’s much less of it. If you want to get super-strong, there’s always Coach Mike Gillette’s “Strength Challenge” programing, which a number of you have joined and enjoyed enormously.

In other news, congratulations to everyone who took on the CRASH-Bs this weekend. I heard some pretty epic stories of erg domination! I had a great time up in Maine with some awesome CFB folks and got to see a city that was not, ironically enough, blanketed in five feet of snow.

By the way, a big THANK you is in store for CFB member, Nigel C., who was kind enough to buy a new PA/speaker system for the gym. He did stipulate a condition of its use though, and that was that he is allowed to b**** and moan about whatever music the coaches play through the system. If you see him, give him a good slap on the butt and a word of thanks. He’s also accepting donations to help him defray his costs.

In any case, I’m glad February is over and I’m looking forward to killing it in the gym in March. By the time you read this, I will have finished 15.1!

Peace and bacon grease,

Mickey


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