05 Aug / 2014
Tell us about yourself. What was your background growing up? Sports? Activities?
I’m passionate about higher education, fitness, and craft beer (even though I’ve pledge not to drink until after I conquer the Spartan Beast in September). I was born and raised in Massachusetts and took a job opportunity in which allowed me to relocate back to the city last year. Currently, I’m a Student Affairs professional and been forging community in residence halls since 2009!
My background growing up was nothing formal or trained. I was your typical gym class hero until took up playing volleyball and tennis in high school. While attending college at Worcester State, I had the privilege to compete all four years on the women’s varsity volleyball and lacrosse team. Now, I’m reliving the glory days through obstacle course racing.
When did you begin training at CFB? Why? What were you looking for?
I started training at CFB 6 months ago! My goal is to become a Spartan Trifecta Tribe member by completing the sprint, super, and beast in one race year. In order to prepare for glory, I knew I needed get back into training with a focus on strength and conditioning. That’s when I found CFB, my training regiment to build muscle stamina, regain strength and speed without sacrificing my endurance.
What is your favorite WOD?
I don’t have a particular favorite WOD because there are many I still haven’t done yet. However, I do thrive in a group setting because it’s like having teammates and I do enjoy workouts that involves rope climbs or gymnastic elements. I don’t have previous gymnastics experience so learning and practicing the movements really fun. No particular reason why I enjoy rope climbs other than it doesn’t pop up very often. But when it does, I’ve been told I transform into a “Spider Monkey”…probably from pure excitement!
What has been your least fav?
My least favorite workouts are ones I have to do individually on rare occasions. I prefer being surrounded by a group of people doing the same because it helps me push through grueling moments. I strive to be well rounded and there hasn’t been one workout that I regret doing but…Burpees do suck.
What have been the keys to your success in training that may benefit someone reading this?
I’m still working towards accomplishing my goals so I wouldn’t say I’ve reached the point of “success” yet. Everyone is different and it’s important to point out that what works for me may not work for everyone. What is important finding what works best for you. But, I can list a few key things that is helping me stay motivated.
- Private Sessions: This was were I started and the foundation to my “success”. The private sessions helped assess what I need to work on, help correct bad habits, and expand on what I did well by learning new techniques which, helps me finish workouts more efficiently. I worked with Coach Pat (Go Renegades!) and not only he a great coach but, he continues to provide on-going support which is helping me achieve my goals.
- Mobilization: often over look or under appreciated but so important because it will help you maintain solid form and prevent injuries. I’ve always been a mobilizer prior to starting Crossfit, but when I joined CFB I made intentional efforts to learn new and different techniques. Thanks to Kapil and Mobility Wednesdays, I probably mobilize more body parts than Martin when I’m not training.
- Nutrition: another over look area. Health is wealth and it starts with proper nutrition. I find Coach Alex’s blog posts most interesting and a great starting point for resources. She does a great job presenting information form an un bias standpoint and uses credible sources. Her references are conveniently linked in her articles which serves as a gateway if I want to learn more about a topic or subject matter.
This is what separates CFB from other affiliates and everyone has contributed to helping me achieve my goals. The coaches deliver quality instruction and want you to succeed so I listen when they instruct and never hesitate to ask questions if I have I have them. As for other members, everyone is welcoming and encouraging especially the 7AM crew! I consider Audrey as my peer advisor because she helped me scale appropriately, maintain form, and gave me personal pointers when I first started. Thanks Audrey!
Lastly, utilize Pocket Coach so you can track your progress, listen to your
body and make sure you’re getting adequate rest, and be patient with
What’s next for Warrior Linh?
Most likely I will continue to train at CFB and after I complete my races this year, I’ll have more time to dedicate on improving my rowing technique! Also, I would like to start competing at local or in house Throw Downs as well.
05 Aug / 2014
Thanks to everyone for their #PostWOD activity ideas! Of note are four suggestions put forth by Juan Carlos and Rory:
1. #PostWOD recovery shakes at JC’s Cambridge home – Delicious!
2. A weekend trip up to JC’s house in New Hampshire, featuring access to a lake, an indoor pool, and biking/running trails – SIGN ME UP!
3. Eating buffalo wings. I’m SRSLY down for this. I propose we get together at Silvertone this Sunday afternoon at 4 PM to munch on some Buffalo Wings and down some frosty brews. Who’s in? Comment below or email me at [email protected]
4. A flag football team — Could CFB parlay its appearance in the softball playoffs into flag football dominance?!
Here is the events roll call for the next few weeks:
• Sunday, August 10th at 4 PM – Buffalo Wings at Silverton (69 Bromfield Street, Beacon Hill)
• Wednesday, August 13th from 6 – 10 PM – Our very own Evan Michael Coniglio will be playing Rat Pack night at the Boston Harbor Hotel’s Summer in the City Series
• Saturday, August 16th – Hike the Whites (email pat@crossfitboston to sign up!)
• Sunday, September 7th at 9 AM- Nigel and Dave’s Filthy Fifty Birthday Celebration
• Saturday, September 13th from 4 to 11 PM – Watch our very own Boston Derby Dame Candy Saunders kick @$$ in a Boston Roller Derby Bout!
• Sunday, September 21st – CrossFit Fenway’s Third Annual Beantown Throwdown
• Saturday, September 27th from 9 AM to 2 PM – Our very own in-house throwdown!
Please let me know if you have any other events that you are participating in and I’ll post them here! There have also been a bunch of spontaneous gatherings that have been formed over on our super-secret, yet completely-inclusive Facebook page. If you are not yet a member of this secret group and would like to be, please message me and I’ll get you set up.
04 Aug / 2014
Alright, my first question is, WHO does Mobility/Yoga!? Second question, if your answer is yes, how often!? Every Monday I will be putting up some movements that you should try to do DAILY each week. If you have any questions, do not hesitate to ask me.
First, rolling out your muscles is very important but it should NOT be the only thing you do. Look at the work outs you have this week. Think of what your body needs, what you feel when you are doing a lift or how you feel the next few days. Choose from there what mobility movement you should do each day, BEFORE and AFTER class.
If you were in class when I was doing Mobility to warm up, you’ve done these movements already. These movements will open your most important joints and warm up your muscles! After class you should take more time holding each pose for 45 sec to 1 min to help your muscles rest and to prevent them from becoming tight and sore.
Raise Right or Left, step forward to lunge.
Make your way into spider man. Play with that, hold a little longer where it is tight.
Repeat BOTH legs 4 time. After class do 2 on each side BUT after spiderman make your way into pigeon. Hold the pigeon as long as you can, put more body weight on the tightness and stiffness you feel.
Inchwarm to Updawg
Inchwarm to plank position
Lower down towards the floor, DONT lay on floor.
Press your chest up, the TOP of your head towards ceiling, LOOK FORWARD!
Hips will drop, THIGHS DO NOT TOUCH THE FLOOR!
Make your way back to a downdawg position, then perform another Inchwarm to Updawg.
Repeat 8 times, before times. 2-4 times after class but holding each position for a longer period of time!
31 Jul / 2014
Hey, this is the beginning of the final month for the summer. Crazy as that sounds it’s true. As a parent all I can think about is that school is starting again soon and normalcy shall return to the land. Sounds a bit dramatic doesn’t it?
The strength challenge is wrapping up this weekend with the CrossFit Total and Hydrostatic Weighing operated by Keith of MetroWave Fitness. The Saturday classes will be conducting the CFT as well. If you did the test back in May but didn’t participate in the challenge, come in and retest so that we can compare.
There is a code from CrossFit that was hammered in me when I first started training in its methodologies. It is “MCI” or “Mechanics, Consistency, Intensity”. This is important, you see. Training at high intensities with large volume and high skilled movements, that you see in a program such as CrossFit, can be dangerous and cause injury if you are not intelligent about how you go about things.
Mechanics – First learn the movements correctly. Seek a higher understanding as to why we perform the movements we do and how they benefit you outside of the gym. Practice proper progressions before jumping ahead to more advanced movements. Though you may have the ability to do some of these movements you may not have necessarily laid the foundation to handle the physical stress they bring about.
Meet regularly with your Coach to review mechanics and seek performance improvements. Develop together a plan to attack weaknesses and turn them into strengths. This is a lifelong pursuit of a higher level of fitness so enjoy the ride!
Consistency – Consistently train, week in/week out. If you are training 3-4 times per week you will establish a great level of fitness that will allow you function in almost all activities you wish to. Be consistent in your recovery; be it mobility work, yoga, meditation (very under appreciated by the way), or just taking more naps. Eat quality food and eat consistently enough to support your training. Avoid excess and don’t be a fool and under eat. You are really only hurting yourself and you will miss your goals.
If you are traveling that doesn’t mean your fitness needs to end. Email your Coach and ask him or her to put together a plan for you while you are away. If you are planning to visit a CF Affiliate, contact them ahead of time to make sure that they permit drop ins.
Intensity – Ah, the mecca of fitness! It is not a secret that being able to train with intensity is where the magic is attaining the results for which we are seeking. Intensity = Power = work/time = (force x distance)/time. Lift more and do it faster, longer, and further. Why? Because it creates a hormonal response releasing testosterone and growth hormone into the body. EVERYONE including the ladies wants this as it increases your energy levels, slows the aging process, improves vitality, and improves libido! Yes, you read that last part correctly.
Intensity is what many newcomers try to put first. This is a great error. You must set the foundation or you risk plateaus or worse injuries and burnout. Keep it in check and commit to a lifetime of PR’s and great health!
FIRE IT UP!
WHAT’S ON TAP – PROGRAMMING
1RM Back Squat
3 attempts at each lift
1a. Back Rack forward lunges @ 20×2, 10 x 3 sets (10 each leg), super strict, rest 1:00
1b. Ring Dips – 8-12 reps x 3 sets, rest 1:00 (if you cannot perform 8 unbroken reps then perform clusters of 188.8.131.52 x 3)
2. 3 rounds for time
15 BB Thrusters, 95/65
1. Squat Snatch @ 78%, 1.1.1 x 3 sets, rest 3 minutes between sets
2. AMRAP 15
10 Power Snatch, 75/55
15 Toe 2 Bar
10 Box Jumps, 24/20 (step down only)
1. 200m repeats x 7, rest 1:30 between efforts
2a. Strict HSPU cluster, 3.3.3. x 3 sets, rest 1:00 between
2b. GHD Back Extensions, 10-15 reps x 3 sets, rest 1:00 between
3. Complete for time
100 double unders
50 wall ball shots
1. AMRAP 8
10 Pistols (5 each leg)
40 AbMat Sit ups
rest 5 minutes
2. AMRAP 12
25 Push ups (chest to deck)
12 Power Clean, 135/95
1. Deadlift – 4, 4, 2, 2, rest 1:00 between sets, heavier than 7/24
2. Row 10 minutes at Zone 1 (nice and light)
Row 10 minutes at Zone 1 (nice and light)
7 HPC 95/65
rest 5 minutes
5 Deadlift, 135/95
rest 5 minutes
15 Wall ball shots, 20/14
10 Box Jumps
15 Row Calories
30 Jul / 2014
The video above is from a leader in backs and biomechanics, Dr. Stuart M. McGill. I first read about Dr. McGill’s work a few years ago and was awakened to it again last month at a movement seminar called The Movement Fix. Are sit-ups or any movement that put’s your lower back through repeated repetitions of extension and flexion really necessary?
Are Sit Ups Bad For Your Back?
Yes, Sit Ups are bad for your back. What? Yes, think of your back, especially your lumbar spine (low back), as a credit card. You can only bend that credit card forward and backward so many times before eventually it snaps. Sit Ups put excessive compressive loading on your spinal discs and can easily lead to disc bulge and disc herniation.
Rowers with no posture or core support end up bending from their lower back rather than pivoting from the hips, which leads to all the horror stories of slipped discs in rowing. This also shows up during any movement that involves a deadlift when athletes aren’t focused on maintaining good posture. In rowing, different coaches may or may not have you reach from the thoracic spine, but a common theme that any coach will agree with is keeping the lumbar region stiff, supported, and protected. The muscles that surround and support the spine are made to brace and resist motion, not create it.
Without core stability it is impossible to transfer the force from your legs to the oar/barbell and move the boat/load at any type of speed. This idea of core stability and the ability to connect your feet to your hands through the core is a skill needed in life and fitness as well. There is no way to do an Olympic Lift like the Clean without having a solid core to work from.
After reflecting on this topic for a couple of years, I’ve decided to eliminate sit ups and other similar movements from my training. Sure I will compete and perform sit ups, but I don’t need them to train day in and day out. I like my back to much. Instead I’ve been playing around with paleo crawls, planks, bird dogs, and curl ups on a regular basis.
If you’d like to chat about this topic or would like to know what I’ve been doing for core stability let me know. I hope this sparks some thought and further questions. Have an awesome end of the week CFB
30 Jul / 2014
Usually when I’m talking about protein foods, I mean foods like chicken, beef, eggs, and other foods whose primary macronutrient is protein. But this time, I’m talking about the other “protein” foods. The Cheerios Protein and high protein bread. This trend of adding protein to all sorts of food should be great news, right? I mean, protein is so good for so many reasons – helps build muscles, keeps you satisfied, important part of DNA, aids recovery for athletes… the list goes on. Unfortunately, throwing protein powder into every possible consumable is not the answer, and here’s why.
1. More processing – if you thought cereal and bread weren’t processed before, they sure are now. The best breads involve grinding down wheat and other grains, packaging them up to send to a baker, the baker mixing them with water, yeast, and whatever other ingredients, baking, and packaging. Now you are adding to that process isolating and dehydrating cow’s milk protein (99.9 times out of 100 NOT a grass-fed, humanely raised cow either) or dehulling and defatting soybean meal to create soy protein isolate, and packaging that up too. The macronutrient label may now reflect a more balanced food item, but the ingredients list will tell a different story.
2. What kind of protein is that again? Let me just say that I have minimal faith in the food industry to use quality ingredients. Even the brands that claim to (looking at you, Naked Juice) are owned by brands (like Pepsi) who only give a crap about profit. Even I don’t know where most of the protein powder on the shelf at GNC comes from.
3. $$$$$$$ - Adding a trendy component to your product = increased price. To be fair, I have not had time to check a supermarket, so I will stand corrected if someone tells me protein cheerios and protein bread aren’t more expensive than the regular variety.
4. Raw protein powder tastes like crap – which means to make it palatable, the protein variety requires a whole bunch more sugar. This is also why there is always some small amount of artificial sweetener in your Progenex. The good thing about artificial sweetener is that because it’s so much sweeter than regular sugar, you only need a small amount of it. Either way, just compare the nutrition label for Cheerios and Cheerio Protein Honey Oat. The regular Cheerios have 1 gram of sugar per cup, while the Protein version has 14 grams per cup and twice the total carbohydrate (42 grams compared to 20 grams). And while we’re being honest, who eats only the serving size? To get 7 grams of protein, you are adding 13 grams of extra sugar. Honestly, I’d rather see you drink a glass of milk, make an egg, or even eat 2 TB of peanut butter. Both of those will provide more actual nutrition (I’m talking the vitamins and minerals here) than processed cereal with protein powder in it.
Now, this isn’t a knock on protein powder. That has a couple of specific, evidence based uses for some people (you can learn more about that in another blog post). What I’m knocking is taking a food that is OK but not great for you (Cheerios, whole grain bread, etc) and trying to dress it up as the newest health food while actually making it kind of worse. Going back to the Cheerios example, both Banana Nut and Chocolate Cheerios would be a better option than the Cheerios Protein Oats and Honey (fewer ingredients, fewer types of sugar, half the total carbs, a little less sugar), despite the fact that they sound like desserts.
The bottom line is your protein should come from natural sources like eggs, grass-fed/pasture raised meat and dairy, and nuts and seeds. If you’re a vegetarian, even Tofu and some protein supplements are leaps and bounds better than adding protein powder to cereal and other grains. And if you’re looking to add convenient sources of protein to your diet, options include jerky, hard boiled eggs, nuts, deli slices, etc.
Have you tried protein enhanced foods? What did you think of them?
29 Jul / 2014
Welcome to my inaugural blog post! Every Tuesday, I’ll be providing updates on what’s happening post-WOD in the gym and today I’ve got two great save-the-dates to share. First, though, did you know that in 2014, Buffalo Wings will turn 50? According to this entry in Mental Floss, they were invented in 1964 at the Anchor Bar in Buffalo, New York, when the restaurant was faced with an over-supply of chicken wings. Why are we talking about Buffalo Wings? Because like Buffalo Wings, two of our members will also turn fifty this year!
On Sunday, September 7th, we will celebrate the birthdays of members Nigel Costolloe and Dave Lapidus with the Filthy Fifty and there are sure to be some surprises along the way. Come for the great workout, stay for the beers, grub, and good-humored ribbing of the birthday couple about their advanced years.
29 Jul / 2014
You still have a few days to sign up for a 15 minute spot to have your body composition tested. Keith will be here on Friday evening and Saturday morning. The list is already getting full but he is willing to stay longer if there is a demand.
Click here to see what times are available.
As a reminder, the fee is $75 for the single dunk and we can conveniently charge your credit card on file.
25 Jul / 2014
Here we are everyone! It’s another Friday and tonight is the In-House Throwdown! So Fire It Up! I am looking forward to seeing everyone since I have been away for the last week. Remember that afterwards we will order in some Soul Fire BBQ and bring whatever you would like to drink.
This time away didn’t permit me to train as much as I would have liked and it wasn’t very active at all. It was a painful reminder of how much our bodies just want and need to move on a daily basis. I am not speaking about getting into the gym and hitting the WOD but just moving. Go for a walk, hike, swim, whatever! Being sedentary is not good for ya! I have been able to train the last 3 days and I feel significantly better because of it. Keep moving!
Keith from Metrowave Fitness will be with us again next weekend. He will be able to begin weighing on Friday PM and then Saturday AM. If you registered for the first round then you are set for this time as well. There will be a sheet at the front desk this week to sign up for a time slot.
If you have not previously signed up but would like to participate this time then you can email Neal and sign up on the sheet as well. The cost is $75 for a one time dunk test. $125 if you want to pay for two dunk tests (Keith will return again in the fall at a date TBD).
Why should you participate? Hydrostatic weighing is the 98.5% accurate in determining your body composition. Favorable body composition is one health marker we use in the sick to super fit continuum. The scale is not a good indicator of fitness as it does not differentiate between muscle and fat. Further, those participating in the dunking receive a handout outlining recommended macronutrient consumption to improve one’s body composition.
WHAT’S ON TAP
Here is this upcoming week’s programming:
1. Snatch – 184.108.40.206 x 3 sets @ 73%; rest 3:00 between sets
2a. HSPU Cluster 220.127.116.11 x 3 sets, rest 1:00 between sets
2b. Palms facing you Pull-up cluster 18.104.22.168 x 3 sets AHAP, rest 1:00 between sets
3. 12-9-6 for time
Box Jumps, 30″/24″
With a partner complete for time (relay style)
21-15-9 reps of
Hang Squat Clean, 95/65
Then both run 1500m at the same time (both must finish for final time).
1. Power Clean – 22.214.171.124 x 3 sets @ 73%, rest 3 min between sets
2a. Ring Dips 8-12 reps x 3 sets, rest 1:00 between sets
2b. Glute Ham Raises (only to parallel) 8-15 reps x 3 sets, rest 1:00 between sets
3. AMRAP 6
15 Russian Swings, 32kg/24kg
10 Toe 2 Bar
30 Deadlifts, 135/95
1. High Bar Back Squat @ 20×1, 7-9 reps women/70% x 3 reps for men x 5 sets, rest 2:00 between sets
Complete 5 rounds for time
15 Overhead Squats, 95/65
Row 5 min for max calories
rest 4 minutes
Run 5 min for max distance (500m loops)
rest 5 minutes
Row 5 min for max calories
1. Shoulder Press – 2RM
2. EMOM 15
5 Over the bar burpees
1 Snatch, 185/125
23 Jul / 2014
Hey CFB! Hope you’re all getting pumped for the Throwdown tomorrow night. It’s been a solid week of training and it’ll be fun to see where everyone stands. Also, props to those who gave CrossFit Dodgeball a go on Monday. That was a lot of fun to coach. If you’d be interested in a CFB Dodgeball Tourney let me know. Just saying, could be epic! Hit us up with your thoughts in the comments or on FB.
This week it’s my pleasure to introduce you to one of our newest members, Lindsay! When you meet her for the first time be sure to introduce yourself and throw up a high five! Here’s a little bit about her to get the conversations started…
Who are you and what are you about?
Hi! I’m Lindsay. I am an ordained clergy in the christian tradition and an interfaith chaplain in higher education. I am passionate about interfaith dialogue, human rights, learning, and most importantly drinking red wine with girlfriends. I am married to an awesome man and have two very lively kiddos (ages 1 and 4) who have taught me more about myself and life than I’ve ever learned in a classroom.
Why did you join CrossFit Boston?
A girlfriend of mine who is in her forties and is in incredible shape challenged me to give CrossFit a try. She said after 3 months of CrossFit, I would never go back to a conventional gym. The future has yet to be told, but at this point, CrossFit has been a refreshing change!
What are some of your goals for this year?
I haven’t been consistently active for the past 5 years, so my primary goal is to be active! And my ultimate goal is to have sustained energy with my kiddos on the playground. Ironically, some days after training I have a hard time even picking up my kiddos! But overall, I can already feel a very positive difference.
What are you looking forward to once you graduate to group classes?
I’m terrified to join group classes! There are some crazy good athletes doing crazy amounts of pull ups in there. But in spite of that fear – I am most looking forward to the team atmosphere in the group classes. Not to mention that whoever picks the music at our gym actually did an entire class to musical theater… Love it! Who wouldn’t want to work out to that?!