Blog

Home
Blog
30 Oct / 2014

Feed The Correct Dog

By There are no tags 0 comments

First, sorry that I have not seen much of anyone this week. Jess has been away for work and Abby, my oldest, has been home sick with a fever over 100 degrees. She is on the mend but it has been a slow process.

In my last post I wrote about box breathing and its benefits to helping maintain a positive outlook. I hope you had the opportunity to practice the technique and found it beneficial to you. It takes some time to practice. In the beginning it is easy to become distracted and not stay on task. Keep with it. You will get better. When you are ready you can build up to a 10-15 minute session of meditation and box breathing. This will do wonders for your recovery from training and life.

Dog of Fear v. The Dog of Courage

Coach Divine wrote of an old Native American story which states that “the dog of fear resides in your mind and is ready to pounce at the slightest danger” while “the dog of courage resides in your heart and nudges you to help others and be abundant”.

Our human mind is conditioned by our environment to be pessimistic and negative. Take a look at your daily surroundings. What do you see? Have you watched the news lately? Jess gets angry that I often ask her to shut it off or change the channel. Why do I ask her to do so? There is never anything positive reported. It is always tragedies, violence, hate, crime, etc. It can easily do a number on you. Our environment is constantly reinforcing negative thought.

Do any of these thoughts come into your mind throughout a given day?

  • This is too hard
  • Why should I care so much, no one else will?
  • This will never work
  • I am too tired.
  • He is ridiculous.

These are all negative thoughts and they feed the dog of fear. Noticing them is part of the battle in feeding the dog of courage. The next step is interdict and redirect with positive thoughts. Such as:

  • I got this.
  • I am better than this, lets get moving.
  • I can make this happen.
  • 3, 2, 1…go!

These very simple thoughts are very powerful. It is easy to slip back into negative thoughts and feelings. Coach Divine instructs us to ask what dog am I feeding right now? Constant practice will allow you to maintain a more positive and productive outlook. But it requires practice.

CrossFit breeds a stronger mind. It is innate in the style of training we perform. We push ourselves further and harder than we ever imagined and it carries over into the other aspects of our life. Our Gang is not infallible though. I sometimes see doubt in one’s ability to complete the task laid before. I see it in the staff when they are unsure of their own abilities or when they lose the ability to maintain presence in the now. We are all susceptible. 

Ask What dog am I feeding now? Then make the appropriate changes.

photo courtesy of susanwong.hubpages.com

photo courtesy of susanwong.hubpages.com

To learn more from Coach Divine and the Unbeatable Mind Academy, follow this link and sign up.

 

Dan Geller, Tom Taylor Jr liked this post

3321854738_f23d3ffecf_zThis week I was handed the honor of writing my company’s monthly blog post on the Department of Health and Human Services Be Active Your Way Blog. I decided to write about health literacy month (that’s this month), and started thinking about ways to help people better understand nutrition information. Health literacy is often discussed in terms of medical diagnoses and clinical treatments, but I think it has relevance here too. I mean, if I discussed all that was wrong with the food label, I wouldn’t have any time to make my point. So I’ll just say that it is confusing to many Americans for a number of reasons, not least of which is the fact that it’s actually very difficult for a lot of people to quantify calorie information. That 200 calories always looks so innocent on the food label until you realize you just wasted 10% of your calorie budget on 12 tortilla chips.  

The FDA is working on updating the food label, with new features such as realistic portion sizes (unless you think eating 1/3 of a candy bar at a time is realistic) and a new “added sugar” line, so consumers could see how much sugar occurs naturally in an item and how much is added to get you addicted to that food improve the product for consumers. But those changes don’t make calories on a label any easier to understand in real world context. 

But there may be some new hope. This week a study published in the American Journal of Public Health used placement of signs in West Baltimore corner stores with messaging like “Did you know that working off a bottle of soda or fruit juice takes about 50 minutes of running?” or “Did you know that working off a bottle of soda or fruit juice takes about five miles of walking?” to assess the impact of using exercise data on customer behavior. The signs worked, resulting in fewer purchases of soda or juice and more purchases of smaller portion sizes – meaning more people chose the 12 ounce can over the 20 ounce bottle.  These findings corroborated other research (like here and here) demonstrating a similar effect. Brilliant! Help people understand the context of the food/beverage they are having by quantifying calories as the activity required to burn them off. 

So what would happen if all food labels included a line on exercise? Well, I’d like to think this bonus information would translate to more people understanding their food label. I’d like to think that would lead to a decline in the portion and amount of sugar sweetened beverage, fast food, sweets, and junk food Americans ate. I’d like to think it would help them choose fruit, jerky, or nuts over other less healthful options. Or that more people would visit their gyms more often, as they make the informed choice to enjoy a cupcake at lunch and pay for it with an afternoon WOD or run or whatever activity they enjoy.

I also see problems with this idea. Namely:

  • It would cost companies a lot of money to change their labels, and time to research the new information (and the companies would fight back viciously).
  • Your body needs calories – not everything needs to be “burned off” with exercise (your body will take care of some of that by simply functioning).
  • It could backfire in helping people choose healthy options –  I certainly wouldn’t want someone to choose crackers over almonds for a snack because it takes less time to “walk it off” a portion.
  • Implications for people with disordered eating or diagnosed eating disorders –  this kind of information could compel someone struggling with their body image to feel as though they are being told “you must exercise more” whenever they eat something. And with eating disorders on the rise in young people, this is a big concern.
  • These levels are just estimates – the amount of energy a person burns off doing a given activity varies by age, weight, and other factors. (The estimate used in the study were based on 15 year old boys weighing 110 lbs).
  • This extra label does not provide any information about macronutrient makeup, vitamins, or other factors that make one food a healthier option than another.

So what do you think? Personally, if this was ever implemented, I’d really only like to see it on certain foods – like soda, chips, candy, etc. I think putting this information on bread, chicken breast, or frozen vegetables is over-kill. But in certain contexts I think this information could be very helpful – especially for those with minimal baseline nutrition knowledge, and kids and teens. 

You can read my original post on the HHS Blog, and share your thoughts to comments!

Photo c/o Dave Whelan https://www.flickr.com/photos/djwhelan/

28 Oct / 2014

Halloween @ CFB and Big Clarinets

By There are no tags 0 comments

10338524_350100395149867_2393487584404693928_o

Who’s ready for a little Halloween fun? This Friday, we’ll have a little Halloween Party at 7:30 PM. Food and refreshments will be BYO (although there will likely be a group ordering BBQ from SoulFire) and costumes are mandatory!

ad2

Also, Joe Mathias will be performing with the Boston Philharmonic at Symphony Hall on Sunday, November 9th at 2 PM. The guest  soloist will be Natalia Gutman, who I’ve actually seen play and she’s incredible! Click here for concert details. Here is a note from Joe!

Hello all,

    I would like to invite you to attend a spectacular concert that I will be playing in with the Boston Philharmonic Youth Orchestra. We will be playing in Symphony Hall on November 9th in the afternoon. It is one of the best youth orchestras in the world and the show will surely be a wonderful experience. I hope that you can make it, you will see me with a large clarinet in the middle of the orchestra. 
 
I have included the link to the concert here: http://www.bostonphil.org/concerts/november-0  
 
and if you would like to learn more about the orchestra here is another link: http://www.bostonphil.org/bpyo/about-bpyo
 
Thanks!
Joe

Peace and bacon grease,

Mickey

27 Oct / 2014

Starting from the GROUND up!

By There are no tags 0 comments

Hello Friends! 

Last week we touched base going through the movements for you to feel the proper alignment within your body. I HOPE YOU ALL HAVE BEEN PRACTICING! We are going to go through some of the same movements as of last week, to warm up the body BUT of course I have new things for you all to enjoy! 

If you have a Lacrosse ball or a yoga strap, PLEASE bring them!

Practice..practice..practice!!

We will be doing more HIP and SPINE work, and stability WODs.

Homework:

I want you all to find your alignment, constantly, find it!  Where ever you are and whatever you are doing, find it, control it, and keep trying to always be aware of it. 

If you have any questions, please email me! 

24 Oct / 2014

FIRE IT UP FRIDAY! 102414

By There are no tags 0 comments

ARE YOU UNBEATABLE?

Some of you may be aware that I belong to the Unbeatable Mind Academy powered by SEALFit. Coach Divine stresses how breathing is central to better function. Our life is simply stress after stress; work, family, friends, CrossFit, etc. These all are stressors. How your body responds to each factors determines the impact it has on you. Learning to breathe properly can help you deal with stress in a more positive way.

Box Breathing

Start with the simple, yet powerful method of box breathing. Begin by exhaling out all of the air in your lungs to a count of 5. Then remain deflated for 5 seconds. Next inhale to a count of 5. Hold this breath for a count of 5.

Inhale – 5 count
Hold – 5 count
Exhale – 5 count
Hold – 5 count

Repeat this cycle for a minimum of 5 cycles. You can also add positive thoughts to this breathing such as “I am getting stronger and I can do this”. Seems odd at first but don’t discredit is powerfulness. Over time you will see that you can better control how you are feeling and handling stress using this simple method. It will help you in the middle of a WOD when you feel like your heart is about to explode and you may begin to fall off. There are many more positive benefits to be gained from box breathing. If you are interested in taking the mental journey that is the Unbeatable Mind Academy, you can learn more here.

GYM CLOSED SATURDAY AND SUNDAY

Just a reminder that the gym will be closed this Saturday and Sunday while we are hosting the CrossFit Level 1 Seminar. If you are interested in a bodyweight WOD that can be completed outdoors with no need of equipment, post “Hell Yes, Please!” to comments.

PROGRAMMING THRU 10/31

Monday 10/27

1. Back Squat
3 reps @ 70%
5-10 ring dips, AHAP, rest 1:00
3 reps @ 80%
5-10 ring dips, AHAP, rest 1:00
3+ reps @ 90%
5-10 ring dips, AHAP

2. EMOM 10
1 High Hang Clean + 1 Hang Clean + 1 Clean
1-3 @ 60%
4-6 @ 70%
7-10 @ 80%

Tuesday 10/28

1. Complete reps of 50-40-30-20-10 for time
OH Swings, 24/16kg
Double Unders

2a. Dip Support Hold 30 seconds x 6 sets, rest 30 seconds
2b. Bar Hang 30 seconds x 6 sets, rest 30 seconds

PR Wednesday 10/29

“Eva”

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Thursday 10/30

1. Push Press
3 reps @ 70%
10 ring rows, BW+15, rest 2:00
3 reps @ 80%
10 ring rows, BW+15, rest 2:00
3+ reps @ 90%
10 ring rows, BW+15

2. Complete 3 rounds, each for time
Row 500m
rest 1:00

Friday 10/31

Three rounds for time of:

95 pound Overhead squat, 15 reps
15 L Pull-ups
95 pound Split-jerk, 15 reps
15 Knees to elbows
95 pound Hang clean, 15 reps
15 Back extensions, with 25 pounds

Hold 25 pound plate or dumbbell to chest for back extensions.

Row Strong Renegade RowingCongratulations to Drew Tennant for placing second at the 50th HOCR!

Hope everyone had an awesome weekend enjoying some of the best rowing in the world at the 50th Anniversary of the Head of the Charles Regatta!  Drew is a rower from Community Rowing who has been working with Renegade Rowing to get stronger and faster without overtraining.  He raced in the Men’s Masters Single Event last weekend and took home some hardware while rowing less than 50k a week.  He will be joining the Renegade Rowing Club this winter to help push everyone to improve their 2k and get pumped for CRASH-B’s – The World Indoor Rowing Championship.

The Renegade Rowing Club will hold coached practices on Tuesday mornings at 6am starting November 4th.  There will also be practices on Wednesday nights at 6pm where I will participate and throw down with all of you.  Get excited and let me know if you’re going to join us.  Send me an email and signup in the gym!

Have  a solid Thursday and a great weekend!B0VXLQ8CcAAXmNm.jpg-large

22 Oct / 2014

Get Yah Fibah

By There are no tags 0 comments

IMG_1429I realize I (and many others in the health/wellness field) talk about fiber a lot, usually in general terms. We say things like “fiber is important for weight loss/maintenance because it helps keep you full” and “fiber helps you stay regular”.Supplements like Metamucil and benefiber and food brands like Fiber One capitalize on the health effects of fiber (although as a side note I wouldnt recommend Fiber One bars be your main source of it). But  fiber can be a little more complex than that.

The Two Types of FIber

There are two types of five – soluble and insoluble.

  • Soluble fiber – this type of fiber that slows digestion and may help lower cholesterol. Soluble fiber attracts water and becomes a gel during digestion. You can find it in  oat bran, barley, nuts, seeds, beans, lentils, peas, and some fruits and vegetables, fiber supplements.
  • Insoluble fiber – this type of fiber adds bulk to stool and helps move it through the digestive system. Insoluble fiber also attracts water, and is the fiber that “keeps you regular”. People who are constipated would benefit from more insoluble fiber. You can get insoluble fiber from wheat bran, vegetables, and whole grain.

How Much Do You Need?

The recommended in take is 38 grams for men under 50 and 25 grams for women under 50. Men and women over 50 need 30 and 21 grams respectively. 

If you’re eating a healthful diet high in fruits and vegetables and mostly whole grains over white grains, you are likely getting enough fiber. For example, eating a banana (3 g), 2 cups of broccoli (5 g), 1 sweet potato (5 g), an apple (4 g), oatmeal with dried fruit (6 g), and an ounce of almonds (3 g) in a day, you’d exceed the recommendations for women.

anyone-bueller

I’d like to invite everyone to Afternoon Tea at 4 PM on Sunday, November 2nd, when we’ll be taking on Linda, aka “Three Bars of Death.

“Linda” aka “Three bars of Death”

10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars & storm through for time!

 
Who’s in?
 
Peace and bacon grease,
Mickey
20 Oct / 2014

Lets Connect the Dots!

By There are no tags 0 comments

Happy MONDAY! :)

 

There will be Mobility this Wed. @ 7:30! I really hope to see you there!

I attended a Balanced Athlete seminar this past weekend, and I have learned a lot more of small significant adjustments to fundamental movements to bring you ALL to have awareness within your “home”, where you live, YOUR BODY! We will be connecting the DOTS! 

I am strong an very passionate about what I am brining to you all, for a few reasons, my past experience, overcoming obstacles, I had to re-train my mind, and re-train my body. To have a natural alignment, to be connected to my neuro-musculooskeletal system to my kinetic chain. Basic fundamental movements, daily activities, how I sat down, how I stood, and how I walked. Trust me, I am not just a believer, I know. 

Here are a few things I want you to think about, things of how you carry your body(your home, where you live) throughout the day. 

How do you sit?

How do you stand?

How d you walk?

How do you run?

How do you sit, when you a driving in your car OR on your bike?

How do you pick something off the ground?

Where do you live?

What are your principles, or do you have principles? 

 

Principles + Process + Practice = ???…..

Synchronization + Stabilization + Stretching = ???…

 

Wed. night is going to be SIMPLE, we are going to be doing movements that will be SO simple BUT will really open your mind to seeing things, daily activities and Oly lifting in a different way. 

Oh and you will be sweating, so BRING WATER :)

 

MARK MY WORDS, AND TRUST ME ON THIS ONE. 

It may not happen over night, but it will happen! You will feel, you will understand, and you will see the changes in many ways. 

YOU WILL KNOW…YOU WILL RE-TRAIN…AND YOU WILL LOVE WHERE YOU LIVE! 

 

17 Oct / 2014

101714 – FIRE IT UP FRIDAY!

By There are no tags 0 comments

Greetings all! I am writing to you today from Vancouver, BC. I am away this weekend meeting with other MadLab Gym owners as we work together in sharing ideas on how to continue to improve your experience as a member of the CrossFit Boston community. I enjoy theses weekends because it always opens my mind to some aspect that I may have overlooked, something simple that can be applied immediately.

How about the week of training? PR Wednesday was awesome to see the 400m run leaderboard undergo so much shuffling! The new leaders are Avik C with a blistering pace of 1:07 for the men and for the ladies Lauryn Z smoked it with a time of 1:16 to take over the top spot. The remaining top 5 for the day were:

Men 400m
1. Avik C 1:07
2. Christopher V 1:10
3. Pat F 1:11
4. Mike L 1:12
5. Terrence K/John R 1:15

Women 400m
1. Lauryn Z 1:16
2. Ellen G 1:17
3. Lisa D 1:18
4. Gabby R 1:21
5. Linh N/Elizabeth T 1:24

These 4 ladies produced the top 5 times in the 400m run. From L-R: Sleepy Liz, Warrior Linh, Elle G, Lauryn Z! Thor couldn't resist being surrounded by that many beautiful women.

These 4 ladies produced the top 5 times in the 400m run. From L-R: Sleepy Liz, Warrior Linh, Elle G, Lauryn Z! Thor couldn’t resist being surrounded by that many beautiful women.

L-R: Lisa D, John R, Mike L. Each earning a spot in the top 5 fastest times in the 400m.

L-R: Lisa D, John R, Mike L.
Each earning a spot in the top 5 fastest times in the 400m.

The remaining speedsters. L-R: Gabby R, Chris V, Pat F, Eli C., Anja D.

The remaining speedsters. L-R: Gabby R, Chris V, Pat F, Eli C., Anja D.

JUMPNRope Seminar Cancelled

In case you have not yet heard, the seminar scheduled for today with the JumpNRope has been cancelled due to lack of sign ups. If you had signed up you may attend one of the other 4 that are being conducted in the area this weekend or you can request a full refund.

Contact Katie here.

WHAT’S ON TAP

Here is the next week of programming:

Saturday 10/18

1. Upside Down FRAN

Reps of 9-15-21 for time
Thruster, 95/65
Pull-ups

2a. L-Sit Holds – 6 x 10 seconds, 1:00
2b. Dip hold (bottom position) – 6 x 15 seconds, 1:00

3. 30 Strict Toe 2 Bar

Sunday 10/19

Partner Fight Gone Bad!

5 rounds of:
Wall-ball shots, 20-lb. ball, 10-ft. target (reps)
Sumo deadlift high-pull, 75 lb. (reps)
Box jump, 20-inch (reps)
Push press, 75 lb. (reps)
Row (calories)

In this workout you and your partner move from each of five stations after a minute while alternating who is doing the work.. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate,” the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Monday 10/20

1. AMRAP 20
15 Overhead Squats, 95/65
10 Pull-ups
Run 200m

2a. Glute ham raise, 6-10 reps x 3 sets
2b. 5 TGU’s each arm x 3 sets

Tuesday 10/21

1. Power Clean
Work up to a 3RM (not touch and go, 2-3 seconds between to reset)

2. Complete for time
Row 1k
50 squats
Row 1k
50 Push-ups
Row 1k
50 Sit-ups

PR Wednesday 10/22

1. Overhead Squat – 10RM
Find your 10RM

2. 3 Rounds for time
315/215 pound deadlift, 10 reps
10 Burpees

Thursday 10/23

1. E2M420M (10 rounds)
Row 250m
5 Alternating Pistols each leg

2a. Skin the cats 2.2.2.2 x 2 sets
2b. Single Leg Deadlift 5 each leg x 2 sets

Friday 10/24

1. Bench Press
3 reps @ 70%
Kipping Pull-ups 8.8.8, rest 2:30
3 reps @ 80%
Kipping Pull-ups 8.8.8, rest 2:30
3+ reps @ 90%
Kipping Pull-ups 8.8.8

2. Complete 3 rounds each for time
Run 1000m
rest 2:00 between rounds

Saturday 10/25 & Sunday 10/26

GYM CLOSED while we host the CF-L1 Seminar

 


1 2 3 4 5 6 35