19 Mar / 2014
Accuracy is one of the 10 General Physical Skills in fitness. It is defined as the ability to control a movement in a given direction or at a given intensity. Rowing is a great example of how to practice accuracy and today’s WOD is the perfect time to apply what you learn.
Coach Pat, does an excellent job of working with our members discussing what is going on with the rower. He will instruct you to aim for a target Stroke Per Minute (SPM). He will then instruct the group to decrease the split time on the erg while MAINTAINING the same SPM. Here he is training you on how to become more accurate with the efficiency of each pull on the chain. He is also teaching how to increase your power for each stroke. Increased power means more work can be done in the same or less time, thus you are improving your fitness.
If you still feel lost when there is a rowing WOD programmed, you should set up a private session with Pat so that he can sit down with you and take you through all of the steps. Rowing can be a powerful tool in building up more fitness. You want to be sure that it fits into your wheelhouse.
Here’s a video of the 6am class this morning.
Reebok CrossFit Games Open 14.3
Alright! Many of you have already completed this WOD. Let me start off this tip with the following: UNLESS YOU ARE CLOSE TO QUALIFYING FOR REGIONALS AND YOU ROYALLY MESSED UP THE APPLICATION OF YOUR STRATEGY, DO NOT REPEAT THIS WOD. There is great potential to really injury yourself. The low back is going to be sore and fatigued even if you were able to maintain midline stabilization for every single rep. My glutes and hamstrings are ridiculously on fire today, this is a good thing, but it would mean that they would not be ready to attack this WOD again soon and it would push the stress to the back.
If you have not yet completed the WOD, here are some quick tips:
1. Don’t go out too fast. Find a good rhythm that allows you to go from bar to box and box to bar with no rest. The rest is built in with you loading the plates as the load increases.
2. If you need to drop to fast singles b/c the weight is too heavy to link touch and go reps, then you need to stay right over your bar take one quick breath and get back into position and lift.
3. As you are warming up, determine which provides greater economy: step ups or box jumps. I am a believer that step ups are going to allow a faster/more consistent pace for the LONG TERM of this WOD. There are some exceptions like Dave Young. A 24″ box jump is a large step up for him and he is a good box jumper.
4. BRACE, BRACE, BRACE – If you cannot do this well, your back will not like you for the rest of the weekend.
That’s it! Good luck and push onward!
1. Recovery WOD complete for time
Run 1 mile
5 rounds of:
20 Push ups
20 OH Walking Lunges, 45/25
Run 1 mile
rest 10-20 minutes (mobilize)
2. Back Squat – 6×2 (work up to a challenging 2 and then hold for a total of 6 sets)
1. AMRAP 4
5 STO, 115/75
5 Knee to elbows
5 Thruster, 95/65
rest 8 minutes
5 STO, 115/75
rest 8 minutes
5 Thruster, 95/65
Monday 3/17 (WEAR GREEN)
1. Max Pull ups
2. Max Push ups
3. 1:00 Sit ups
4. Tabata Squats
Skill: Grease the muscle up groove
1. Front Squat – 6×2 (work up to a challenging double and complete a total of 6 sets at that weight)
–Dips perform sets of 3-5 reps (AHAP) between each set of front squat
Be sure to give yourself adequate rest after the dips before your next set of front squat.
1. Row 500m (max effort)
rest the amount of time it took to complete 500m
2. Row 1000m (max effort)
rest the amount of time it took to complete 1000m
3. Row 1500m (max effort)
rest the amount of time it took to complete 1500m
4. Run 1500m (max effort)
Skill: Grease the muscle up groove
1. EMOM 10 – Snatch 1-2 reps (work up to AHAP)
2. AMRAP 12
5 DB Shoulder Press, 40/20
10 AbMat sit ups
15 Double unders
14 Mar / 2014
I want to officially welcome longtime member Mickey Grouse to the TEAM! Mickey has been training with us for over 4 years, has competed in some local and regional events, volunteered his talents as a DJ for parties, etc. Now he will be apprenticing to be apart of our Coaching TEAM.
Mickey is an all around good dude and cares a ton about the CrossFit Boston Community. He received his CrossFit L1 Certificate back in 2011. You will see him primarily shadowing me in both group classes and private sessions. He will soon be leading portions of the class and ultimately entire classes.
Give him a big fist bump and a FIRE IT UP!!
CrossFit Games 14.3
CrossFit Games Open 14.3 (AMRAP – Reps)
10 Deadlifts, 135# / 95#
15 Box Jumps, 24″ / 20″
15 Deadlifts, 185# / 135#
15 Box Jumps, 24″ / 20″
20 Deadlifts, 225# / 155#
15 Box Jumps, 24″ / 20″
25 Deadlifts, 275# / 185#
15 Box Jumps, 24″ / 20″
30 Deadlifts, 315# / 205#
15 Box Jumps, 24″ / 20″
35 Deadlifts, 365# / 225#
15 Box Jumps, 24″ / 20″
Deadlift and box jumps! Alright, we finally have a little weight now in the open. The ascending volume AND weight for the deadlift will make it challenging to maintain midline stabilization and not blow out the low back. Everyone will need to focus on bracing really tight while pushing the ground away through the heels rather than pulling the bar off the floor. Establish a pace that will be just below your threshold and allow you to keep moving steady. This is very similar to the pacing needs of Wednesday’s Row/Thruster WOD.
If 225 is heavy, be prepared to start breaking up into sets of 5 so that you can move faster. Try to avoid singles until you absolutely have to. If you are lucky enough to get into the heavier weights you need to game plan the number of reps/sets for completion. Think similarly to last week’s CTB pull ups, except you will have a much higher muscle economy.
Step ups or box jumps are permitted with the requirement of both feet on the floor at full standing and both feet on the box at full standing. The kicker is the height of the box. For the men, if you are shorter, a 24″ box may be too much to expect a good pace with step ups. Ladies you should be fine with 20″. We have been training the Games Standard for box jumps the last couple of weeks so you should know how to pace this already. 15 reps is manageable, just be sure to breathe and maintain control of your body.
Good Luck to everyone today!
What’s On Tap!
Keep your eyes open for another post today with next week’s programming!
I don’t know about you guys, but my shoulders have been feeling it this week after attacking “14.2″. Congrats to everyone that gave it a go. I saw many retests and PR’s earlier this week and it was a blast seeing everyone break through their previous scores. I hope you’ve taken some extra time to smash and mobilize as we get ready for “14.3″.
If you’re looking for some extra tips on mobilizing those shoulders consider signing up for our Partner Mobility Seminar on Saturday, March 29th!
It will also be a good opportunity to get to know some of our new members. Here are pictures of a few members that crushed “Fight Gone Bad” and graduated to group classes over the past week. Give them a shout if you see them in class!
Have a great weekend and get after “14.3″!
Who are you and what are you about?
My name is John Woodson and I am from Lawton, Oklahoma. I did my undergraduate degree at the University of Oklahoma and love my Oklahoma Sooners and OKC Thunder. I am a pretty big sports fan and I grew up playing baseball and basketball. I moved to Boston in 2012 for grad school and have accepted a job up here once I finish up in May. I have been married to my wife, Whitney, for 3 years this May and we are both super excited to be staying up here in Boston.
Why did you join CrossFit Boston?
Like I said earlier, I grew up playing team sports and was always used to working out with my team. But when I went to college and my sports career tapered off, I couldn’t seem to get into a good individual routine. I would always try to start some new workout regimen, but after 2 weeks would just get bored doing the same things all the time by myself. I lived in Houston before coming to Boston, and one of my buddies down there started describing crossfit to me and it sounded like just the thing I needed. But I didn’t take any actions about it. When I moved up to Boston I focused on grad school for a year, but earlier this January looked in the mirror and realized I was about 30 pounds overweight and needed to do something before it got too late. So I called Crossfit Boston and started the 10 session training program.
What are you getting out of the Private Training?
A ton. The private training helps on so many levels. After 8 years without consistent exercise, I struggle through a lot of what we do and have to scale several of the exercises. But having Pat there as my instructor helps me make sure I’m keeping proper form to avoid injury, and he acts as a great coach and motivator. I am able to do more in these sessions than I would have imagined, and I keep improving all the time.
What are some of your goals for this year?
When I started a month ago, I weighed in at 214 pounds and was close to 30% body fat. I now weigh in at 204 and am closer to 26% body fat. I am hoping to get down below 20% and closer to 15% at least by the end of this year.
I used to be able to do 10 pullups no problem back in high school. I can’t do a single one now. Eventually, I would like to be able to hit 10 again.
Overall I just want to feel better. My weight and fitness issues have been an emotional as well as physical drain on me. I want be able to play basketball without needing to take breaks every 5 minutes on the floor. I want to be able to go out and enjoy a nice run in this beautiful city I now call home. Most of all, I want to make habits and build skills that will set me up to stay fit for the rest of my life.
What are you looking forward to once you graduate to group classes?
Working out with a group again. Having people there so we can all push and encourage each other and getting to know more people at the gym.
Just seeing continued progress on top of the foundation I am building through the private trainings.
12 Mar / 2014
Sorry for the late blog post! I’ve seen lots of new faces in the gym over the past few months, so I am reposting my go-to article on the good and bad aspects of the paleo diet, and some recommendations for using it to improve your diet for anyone who’s heard of the paleo diet during their intro sessions but still wants more information (or for anyone who wants a refresher). Also, I’m a little short on time as I’m in California for work (you feel so sorry for me, right?).
The Paleo diet - also known as the “caveman diet” – is a way of eating inspired by the diet of our Paleolithic ancestors, the men and women who lived 2.5 million years ago, before the agricultural revolution began about 10,000 years ago and provided mankind with a steady supply of grains, corn, dairy, and domestic meat. The theory behind Paleo eating is that our bodies are genetically programmed to eat certain foods, and that many modern health problems like obesity result from the introduction of grains, dairy, and other processed foods, which wreak havoc on our metabolic systems. The diet, and it’s “allowed” and “restricted” foods, are based on anthropological research providing insight into what pre-agricultural humans ate.
Foods allowed on a strict Paleolithic diet include lean meats and seafood, eggs, fruits and non-starchy vegetables, nuts (except peanuts), seeds, and plant-based oils such as olive, coconut, avocado, walnut, or grapeseed. Restricted foods include processed meats (like salami), dairy, grains such as rice, pasta, wheat, and corn, starchy vegetables like potatoes, soy products, legumes like beans and peanuts, alcohol, and refined sugar. Following a Paleo diet does not require minding of portion sizes or food measurement. The recommendation is to eat Paleo approved foods when you are hungry and stop when you are full. The idea is that it’s fairly hard to eat too many calories when they are coming from protein sources and high fiber, filling sides like vegetables, fruits, or healthy fats. The Paleo diet can be followed strictly or modified to meet your individual needs. For instance, some follow an “80/20” rule, eating Paleo about 80% of the time and allowing room for leniency with other foods or cheat days. Others follow a strict Paleo diet but include dairy, butter, or both.
The Research on the Paleo diet, while promising, is fairly limited. Several small studies have shown a Paleolithic diet may help improve markers of health in both healthy people and those with chronic disease. For example, one study showed that a Paleolithic diet resulted in lower mean glycated hemoglobin (a measure of blood sugar control over time) values, diastolic blood pressure, and waist circumference, and higher HDL cholesterol (the “good” cholesterol) when compared to a standard diabetes diet. Among healthy adults, a small metabolically controlled study (meaning what participants ate was strictly controlled) found improvements in blood pressure, glucose tolerance, insulin sensitivity, and cholesterol without weight loss over a 10-day period.
In addition, while the evidence for the Paleo diet specifically, especially in athletes, is not prolific, research has shown high-protein, low-carbohydrate type diets to be effective for fat loss in a number of studies. Recently, a study appearing in Nutrition & Metabolismfound that Paleo dieters not only felt more satisfied in terms of appetite, but also had lower levels of circulating leptin, a hormone that regulates appetite, food consumption, and body fat storage.
Why Eating Paleo is Awesome…
- It eliminates the crap – eating whole foods and avoiding food products with refined sugars, preservatives, harmful additives, high levels of sodium, and added fats has numerous benefits in terms of weight management, health, and athletic performance.
- More vitamins and minerals – because you eat more fruits and veggies on a Paleo diet, you are getting much more fiber, vitamins, minerals, and antioxidants than on a typical Western Diet. Vitamins can help, but 90% of the nutrients in a typical multivitamin tablet are not absorbed but are excreted (meaning you pee them out). Studies have shown that eating more fruits and vegetables reduces cancer risk, but when researchers attempted to isolate and supplement specific vitamins common in produce, the effect wasn’t replicated.
- Less “bad” fat and more “good” fat – the Paleo diet typically consists of more omega-3 and unsaturated fats via increased intake of foods like almonds, walnuts, and avocados and reduction in saturated fats by eliminating high fat meats and processed foods like chips and desserts. Unsaturated fats may reduce inflammation, which is good for everyone, especially athletes.
- Health Benefits – although the research is limited, the Paleo diet has been associated with greater weight loss success, greater satiety, and improvements in markers of chronic disease. There are numerous anecdotes of people having found success eating this way.
Why it’s not so awesome...
- It takes more planning – it’s easy to get enough carbohydrates and calcium on a standard American diet. It’s also easy to grab lunch at the office if you forgot to pack it. So while it’s possible to meet all your nutritional needs on a Paleo diet while enjoying good food, it requires more planning and, often times, ahead of time meal preparation. If you’re not used to packing your lunch or cooking nearly all of your meals, it will take an adjustment.
- $$$ – I don’t subscribe to the belief that it is more expensive to eat a healthy diet, but following a strict Paleo diet will up your grocery bill, at least a little bit, due to increased purchasing of meat and vegetables. This increase will be greater if you switch completely to organic and grass-fed products. On the flip side, if you give up junk food and soda and eat out less, this will probably even out.
- Does it make sense? – Dr. Cordain argues that our bodies are genetically adapted to a Paleo diet, and the influence of grains and processed foods has led to our current health problems. But people started eating bread 10,000 years ago, and the epidemic of obesity and chronic disease is at best a 30 year old problem. So is bread and dairy the devil? Or is an increasingly sedentary lifestyle combined with more people eating out more often and ever growing portion sizes the real culprit?
- Carbohydrates – for most people the moderate carbohydrate levels in a Paleo diet are enough to support normal functioning and maintain glucose and glycogen stores. However, people with higher carbohydrate needs, like endurance athletes, or rowers doing multiple workouts per day, may have a hard time meeting them on a Paleo diet.The Paleo Diet for Athletes, written by Dr. Cordain and endurance coach Joe Friel, actually recommends following a Paleo diet for most of the time while supplementing other foods, such as sports drinks, around workouts to get adequate carbohydrates.
- Difficulty – A US News Report rated the Paleo diet one of the worst diets for 2011 and difficulty was a factor. For some people, eliminating 3 major food categories (grains, dairy, legumes) may just be too much to stick with over an extended period. Going on a drastic diet that you won’t be able to maintain could result in frustration, stress, and ultimately giving up and just “eating whatever” for a while, which will be a weight loss and/or goal setback and just leads to more stress.
So what should you do?
As far as I’m concerned, there is no “perfect diet” for all people. That being said, I think there is merit to the principles behind the Paleo diet and at the very least I would consider it a good framework for building a healthy, maintainable diet. Ideally, you do want to eliminate processed foods (like Spam, Cheetos, fast food, etc) and focus on more “Paleo foods” like meat, vegetables, fruit, nuts, seeds, and oils. However having the occasional whole grain (that’s wheat bread, brown rice, whole wheat pasta, oatmeal etc), dairy product, or legume isn’t going to kill you (unless you have a food allergy).
Here are some good guidelines to follow:
- Load up on lean meats, veggies, and fruits first. They contain those essential nutrients like protein, fiber, vitamins, and minerals.
- Eat a healthy diet that works for you and doesn’t drive you nuts. You want to follow a healthful nutrition plan, but you don’t want to set yourself up for failure either.
- Avoid processed crap. It’s that simple. If the ingredients list is longer than your entire grocery list and you find yourself trying to decide if it’s healthy, just put it back on the shelf. It’s probably not that great for you.
- Avoid added sugars and sodium. That includes canned stuff, “pre-made” meals, sugary beverages, junk snacks, and many breakfast cereals.
- Limit the booze. It’s empty calories and makes you feel not awesome the next day, which can increase cravings for less healthy foods and limit your desire and/or ability to work out.
- Disregard all of the above and have a cheat day every now and then. It can be good for you. Check out why here.
11 Mar / 2014
To go as Rx or not to go Rx? That is the question. Almost daily we as coaches receive this question from members at least 10 times when we bring the class in front of the whiteboard. Here is a quick and dirty guide when it comes to the Workout of the Day (WOD).
1. Fast Is Better
Metabolic conditioning is meant to be fast. (Once proper mechanics have been learned of course!) Speed is one of the 10 General Physical Skills outlined in CrossFit’s definition of fitness. CrossFit works so well because we train at HIGH INTENSITY. INTENSITY = POWER. Power is also one of the 10 general physical skills necessary in a well rounded fitness program. We can measure POWER as work (force x distance)/time. The faster a WOD is completed the greater the POWER and therefore the greater INTENSITY.
Greg Everett even has a webpage that allows you to compute your POWER output for some of the movements in CrossFit. You can check it out here. One Friday evening, the attendees and I played with this calculator. We inputted different weights, times, etc for the same individual to calculate the POWER output of the WOD “FRAN”. It was quite revealing to learn that performing FRAN with 65# and finishing 30-60 seconds faster than performing it as Rx and grinding through it created a much higher POWER output.
2. Strength During Strength WOD’s
We program strength separately than the WOD because it needs to be trained as such. Yes, CrossFit does improve your strength within the WOD. But it does so primarily through repetitions and increased movement efficiency. The more efficient you are at moving the greater loads you will be able to handle. I am not saying this is exclusive, I am saying that it is primarily what is occurring.
The days strength is programmed in the gym or if you are on an additional strength cycle outside of class time, that is when you should be loading the heavy weights. Our current programming has less strength programmed due to the Open season. That begin said, you should be on a supplemental strength cycle outside of class if strength is one of YOUR main issues in being able to perform better.
Back to the main point of this tip, adding too much weight in the WOD is going to slow you down considerably. Thus, decreasing your POWER, AND increase your potential of injury. Add weight to the WOD very slowly as your fitness and strength improves.
The WOD written on the board is programmed for the most advanced athletes in the gym, think Carla B and Dave Y. They have a ton of training time and ridiculously huge base of fitness. The majority of our members are not at this level. They are working to get there. So, it is important to look at the volume of training each and every day.
I will use yesterdays WOD, 21-15-9 Pull-ups and deadlifts, as the example. Lets assume I just got my pull-ups and can now perform between 2-4 pull-ups unbroken regularly. 45 pull-ups would be a disaster for my training if I attempted to complete the volume as Rx. What would be more appropriate is for me to scale the WOD down to 10-6-4. This would provide an appropriate dosage so that I could improve my pull-ups without risk of causing damage or injury.
Over time while practicing my pull-ups outside of class time, I would increase the amount of pull-ups that I would perform in a WOD inching closer to Carla and Dave all while drastically improving my fitness.
I hope this guide helps. It is by no means exhaustive and it is not meant to be taken as law. There are many exceptions to the rule. We all are each individuals and respond to training much differently. That is what makes our job as Coaches both exciting and challenging. If you have any questions on this topic any of our staff can help you. Just come up and ask!
06 Mar / 2014
FIRE IT UP!
The last week has been awesome! Friday kicked it off with 2014 Reebok CrossFit Games Open 14.1. CFB has more than 50 athletes participating in the Open. The energy was awesome. Carla B leads all CFB members with a score of 362 and currently sits 24th in the NorthEast Region. The top 45 females in the region will qualify to Regionals at Reebok’s Headquarters in Canton, MA. Dave Young is leading the men with a score of 347 and sits 384th in the NorthEast Region. Hats off to them both for their efforts!
In case you missed the previous communications, we will be running the Open WOD in class each Friday. If you cannot make it into the gym on Friday, then you may come in on Saturday or Sunday but you will need to have someone accompanying you to judge your performance. There will be a group that will retest on Monday as well. Again, you will need to schedule someone to judge you in advance to ensure that there will be someone available for you.
RING THE BELL BABY!
On Wednesday morning all 7 participants in the 7am class banged out Personal Bests! The bell was working on overtime and it was fun to witness. Audrey, JPerlo, Linh, Vijay, Patrick M, Matt, and Kapil all were machines in the back squat. I like programming the straight sets at higher intensity (5×2 – work up to a challenging 2 and hold it for all sets) for the barbell lifts. It removes any ceilings and encourages you to train based off how you are feeling instead of a fixed percentage. It’s not always going to be a PR day but when it is…RING THE BELL BABY!
WHAT’S ON TAP
2014 Reebok CF Games 14.2
1. AMRAP 5
15 Back Squats, 135/95
10 Pull ups
rest 5 minutes
2. AMRAP 5
30 Ball Slams
3. Midline Work – 100 reps between Toe 2 Bar, GHD sit ups, Back Extensions (NOT HIP)
1. Bar must be cleaned from the ground and then placed over head onto the shoulders for the back squat.
2. Weight of the Ball slams doesn’t really matter
3. Alternate T2B/Back ext/GHD sit ups
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 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 Double unders
Scale as needed to:
2a. Pistols – Accumulate as many quality reps in 10 minutes
2b. Ring Dips – 4×3 AHAP
2a/2b – perform 5-10 reps of pistols then immediately perform 1 set of Ring dips
1. AMRAP 10
3 Push Press, 135/95
6 Toe 2 Bar
9 OH swings, 32kg/24kg
2. L-Sit holds – 6 x max hold
rest as needed between l-sit holds
1. Shoulder Press – 7×2
2. EMOM 10
8 Chest to Bar Pull ups
1. work up to a challenging weight and then hold for 6 more sets
2. Scale by reducing volume first before reverting to chin over the bar. If athlete cannot perform CTB they perform chin over the bar
1. 30 Unbroken Wallball shots
2. AMRAP 4
10 DB squat cleans, 40/20
If 60 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 120 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 180 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Reebok CrossFit Games Open 14.2
04 Mar / 2014
Yes, the title is sarcasm. But these are real…
From TMZ: “High protein diets ‘nearly as bad as smoking’”
From LiveScience: “High protein diets raise cancer risk as much as smoking”
From the LA Times: ”High protein diets: bad in middle age, good for the elderly”
Let me start out by saying that I’m not going to tell you to eat less animal protein. But I saw this headline earlier and felt like having a rant.
I read the Washington Post iteration of this story first but couldn’t find the study cited. I then searched in Google News and found 66 articles. I read 10 of them, and none cited the actual source of the article. I also searched on PubMed but lost my patience after a page or two. So I haven’t actually read the original study or abstract, just the mainstream media reports.
What We Know
The study followed 6,000 people over age 50 for 18 years and found that people age 50-65 who ate a “high protein diet” (over 20% of calories from protein) were almost 4 times more likely to die of cancer during the 18 year study period than people who ate a low protein diet (less than 10% of calories from protein). The link between cancer and protein was only noted in people whose diets were high in animal protein (milk, eggs, cheese, and meat), but people whose protein was mostly from plant sources were not at high risk. On the other hand, people over 65 were less likely to die of cancer if they ate more protein. The higher protein diet in that age group was thought to be beneficial because it helped older participants maintain a healthy weight and avoid frailty.
There was a concurrent study in mice looking at IGF-1 (a growth factor) and showing that the higher protein diet promoted tumor growth by increasing the IGF-1. The researchers also measured IGF-1 in 2,000 of the study participants and found that increasing IGF-1 levels were linked to increasing risk of cancer death.
A Few Thoughts
- What kind of “animal protein” were participants eating? Was it grass-fed steak and grilled chicken? Or was it dollar value hamburgers and fried chicken?
- Was there any health bias? Comparing vegetarians to meat eaters can be tricky, because vegetarians have already made a conscious effort to do something healthy, whereas “everyone else who eats meat” may not have. A better comparison might be comparing vegetarians to people who are following a healthy diet that includes meat.
- Did they account for physical activity and other health behaviors? Often the health bias works both ways – people who make one choice in the name of health improvement tend to make others (like exercising, not smoking, etc). It’s likely they did, as most studies do now, but worth asking.
It’s also important to remember that this is a long term, cohort study. These types of studies are good for identifying associations, but they can’t prove cause and effect.
So What’s The Point?
Don’t listen to mainstream news when you want nutrition information. Keep eating plenty of fruits and vegetables, healthy protein and fat, avoiding processed crap and staying active. And join me in praying for a study that FINALLY compares plant based diets to healthier diets that include animal proteins. Until then, pass the bison burger…
28 Feb / 2014
It’s finally here. The 2014 sporting season has officially began and…14.1 is a repeat of 11.1, which we just performed as a gym not more than 21 days ago. Familiarity breeds success they say and Many in the gym performed very well in this workout. It will be fun to see how it is attacked seeing this time around.
Reebok CrossFit Games Open 14.1 – Logistics and more…
30 Double Unders
15 Power Snatch, 75/55
We will be performing The Opens each and every Friday in classes. You may “redo” the WOD over the course of the weekend, YOU WILL NEED TO ORGANIZE A PARTNER TO JUDGE AND SCORE YOU. All scores must be submitted so that I can validate them by Monday 8pm EST. If you think you have a chance to qualify for regionals, your judge must have passed the CrossFit Online Judges Course AND you MUST videotape your efforts.
I am a fan of James Fitzgerald, OPT, and believe he has a lot of great information on proper training for CrossFit both as a fitness program and a sport. Last year I began taking the OPT courses and read his blog almost daily. In the article below, OPT Coach and on-site athlete Robin Lyons shares her thoughts on mentally preparing for competition. I share it because I think it has value beyond the Open.
Get Mental for the Opens Part 1
In slow motion my eyes close and then re-open back onto the barbell. There are 60sec left in the 12 min workout; I’m breathing rapidly, my thighs are burning and something inside is telling me to slow down….“rest, you can’t go yet”…. and in that split second I have a choice to either give in to that voice or trust my training. Without hesitation I notice the mental breakdown and fight back with positive self-talk and cues that laser me back into the zone: “let’s go”, “you train to be in this moment” “you can do it”. I grab the barbell, chalk and sweat fall below me and I finish knowing I gave it everything I had. This fight is what I love in our sport, and over the years as a competitive athlete I have come to understand the important role of mental preparation in my success and failures. In high-level performance sports our ability to focus rules for better or worse.
What’s On Tap
1. EMOM 15 – 2 touch and go squat clean
2. Jerk – 5×1
3. Tabata Squats
1. build up to as heavy as can be (may ascend)
2. From the racks
Complete with a partner for time
100 pull ups
100 push ups
100 sit ups
The workload must be shared equally and alternate every 10 reps.
Partner 3k row – Alternate every minute.
Time separately for both “Partner Angie” and 3k row.
1. EMOM 14
Odd – 2-4 Handstand push ups
Even – 10 Box Jumps, 24″/20″
2. AMRAP4 – Burpees to a 45# plate
1. HSPU are strict/box jumps games standard
1. For time
30 Power Snatches, 95/65
20 Overhead squats, 95/65
10 GHD Sit ups
2. Accumulate 5 minutes of L-sit hold
1. Back Squat – 5×2 - work up to a challenging double and then hold for 4 more sets.
2. Pull up Ladder
3 3 rounds of following cycle:
7 pull ups
Rotate with a partner or a few to allow rest between sets
rest 5 minutes
Accumulate 15 minutes in an unsupported handstand hold
rest 5 minutes
Score time for each 1k row
2014 CrossFit Games Open 14.2 – TBA