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Ricky and John getting after the 10RM Overhead Squat on Thursday!

Ricky and John getting after the 10RM Overhead Squat on Thursday!

Welcome to Friday!  Let’s Fire It Up!

Congrats on an epic first week of November.  I’ve seen you all getting after it and crushing everything from Handstands and Pistols, to Growling Bear Crawls, to Overhead Squats.  Thanks for your continued hard work and feedback on the programming.  I know the 7am class especially liked those Plate Burpees yesterday!  At noon we named our plates the likes of “My Lil’ Punkin” and “Bertha”.  I heard 7am had some other good names ;-)  Keep up the fun and hard work!

Also, Congrats to all those that PR’ed on Wednesday with “Helen” and the Jerk.  This week we have some more solid work lined up.  On Wednesday we will be testing our Front Squat and 2k Row.  Bring your A Game and dig deep for some new PR’s!

Mobility tomorrow at 8am!

Coach Jen is going to be offering her Yoga/Mobility Class tomorrow (Saturday) morning at 8am for anyone interested in getting loose and having fun.  If you had trouble with those Overhead Squats or have any nagging tweaks you should definitely go.  She will change your life!

Indian Food Sunday at 11am!

Raegan hit a solid PR of 133# in her Jerk on Wednesday!

Raegan hit a solid PR of 133# in her Jerk on Wednesday!

A group of our crew is going to get together at the gym on Sunday morning at 11am and then carpool to one of Vijay’s favorite Indian Food Restaurants .  It’s sure to be a deliciously good time, so anyone looking for a solid Sunday should hit up the 9:30 Class and then plan on heading out with everyone to get some food.  If you have any questions get in touch with Coach Mickey or Vijay.

That’s all I’ve got for now, so here is what we have planned for the coming week!

11/8

1. Shoulder Press

5 reps @ 75%

3.3.3.3.3 Strict pull-ups, rest 2 minutes

3 reps @ 85%

2.2.2.2.2 Strict pull-ups (ahap), rest 2 minutes

1+ reps @ 95%

3.3.3.3.3 Strict pull-ups (ahap)

 2. 21-15-9

Wall Ball Shots (20/15)

200m Run

 

11/9 (Teams of 3)

1.“The Rowing Farmers”

3 RFT (Everyone Rows Once)

1k Row

500m Farmer Carry (Average Body Weight of Team)

*Split up weight however you want between the two farmers

**Farmer’s Carry while third partner rows

2. Max Plank Hold – Best Combined Time Wins

 

11/10

1. EMOM12

4 Push Ups

2 Snatch @70%

 

2. 20 Strict Toes-2-Bar

*Every time you drop off the bar run 200m

 

11/11

1. AMRAP5

21-15-9

Abmat Sit Ups

Push Press (95/65)

5min Rest – Walk 500m

 2. Complete For Time … (10min Cap)

10 Strict Pull Ups

500m Run, 50 Double Unders

400m Run, 40 Double Unders

200m Run, 20 Double Unders

10 Kipping Pull Ups

5min Rest – Walk 500m

 3. AMRAP5

9-15-21

Push Press (95/65)

Air Squats

 

11/12

PR Wednesday

1. Front Squat

5 reps @ 75%

Ring Push-ups, 6-12 reps @ a 31×2 tempo, rest 3 minutes

3 reps @ 85%

Ring Push-ups, 6-12 reps @ a 31×2 tempo, rest 3 minutes

1+ reps @ 95%

Ring Push-ups, 6-12 reps @ a 31×2 tempo, rest 3 minutes

 2. Row 2k

 

11/13

1. Bench Press

5 reps @ 75%

3.3.3 Skin the cats, rest 3 minutes

3 reps @ 85%

3.3.3 Skin the cats, rest 3 minutes

1+ reps @ 95%

3.3.3 Skin the cats

 2. Complete For Time … (7min Cap)

10-9-8-7-6-5-4-3-2-1

Box Jump (24/20)

1-2-3-4-5-6-7-8-9-10

Burpee

 

11/14

1. 4RFT

400m Run

30 Wall Balls (20/15)

20 Double Unders

10 Deadlifts (275/185)

 2. Max Handstand Hold (Free Handstand or Feet Off Wall)

3 Attempts

 

Let me know if you have any questions and get Fired Up for the second week of November!

06 Nov / 2014

What’s Your Purpose?

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If you were to leave this world today, what would you like your epitaph to read? What would have been your purpose? Think about that for a second. Now, what have you done today to move towards that purpose? Or, did you get caught up in the agenda of others?

The Guy In The Glass
by Peter Dale Wimbrow Sr.

When you get what you want in your struggle for self
And the world makes you king for a day
Just go to the mirror and look at yourself
And see what that man has to say.

For it isn’t your father, or mother, or wife
Whose judgment upon you must pass
The fellow whose verdict counts most in your life
Is the one staring back from the glass.

He’s the fellow to please – never mind all the rest
For he’s with you, clear to the end
And you’ve passed your most difficult, dangerous test
If the man in the glass is your friend.

You may fool the whole world down the pathway of years
And get pats on the back as you pass
But your final reward will be heartache and tears
If you’ve cheated the man in the glass.

Elon ringing the PR Bell!

Elon ringing the PR Bell!

Above is a picture of my private client Elon. This picture was taken on Wednesday. I had Elon work up to a 6RM in the deadlift. The most weight I had programmed for him was 83 pounds within a Met-Con. On Wednesday he performed 6 reps with 160 pounds! After I told him how much was on the bar he was shocked! His form was still dead on and the speed of the bar was great so I know he has more in him but I decided to end the session at that weight for the day. Elon is 68 years old and before starting with me 1 year ago, he had never participated in a weight training program. He had run but that was about it.

I am sharing this because we all are capable of far more than we think we are. More on that next week.

I started out writing about good calories vs. bad calories, until realizing that most of my blogs over the past year have had at least a little to do with weight loss. In the US, we’re so used to focusing on obesity and weight we sometimes forget there are other things to write about when it comes to nutrition and health. But I don’t want to be part of that problem, mainly because sometimes I’d like to read a Women’s Health article without having to select between “I’d like a FREE 20 week weight loss plan” and “I already have a bikini body”.  So, this time I’m going a different direction, and addressing a question I’ve gotten from a couple of people: how to gain weight. Below are a couple of simple tips for gaining weight healthfully.

1. Add some fat (the good kind)

Fat is the most dense macronutrient at 9 calories per gram. Of course, fat is more filling, so too much of it can be counter productive. Still, try to up your fat content where you can. Whole or 2% instead of skim milk (organic/grass-fed, of course), nuts, nut butters, a little extra olive soil, avocados, some salmon, etc. The salmon (and other omega-3’s) have the added bonus of helping to counteract some of the inflammation from training. 

2. Embrace the starchy carbs. 

This one is going to be the key. Nobody puts on weight eating paleo unless putting on weight is something they do fairly easily. A lot of people have cut out or reduced grains in order to lose weight and improve their health but guess what? If you want gains, you should do the opposite! Grains like rice and pasta will add calories to your meals without being too filling, and more calories generally = more weight gain. Keep in mind that you still want to avoid junk like overly processed bread, cookies, crackers, etc. And of course, it’s still good to keep up variety and shoot for whole grains the majority of the time. There are lots of great ancient grains to try too, like farro, quinoa, and wild rices. See the end of the post for a great farro recipe I just made this week.

3. Pair your starch with protein, fiber, and fat.

Starchy, higher carbohydrate foods can lead to blood sugar highs and lows, which are associated with insulin resistance and diabetes. Paring starches like rice with meat, nuts, vegetables, or healthy fats is a good way to keep your blood sugar stable. 

4. Keep eating your vegetables.

Putting on some extra weight shouldn’t come at the sacrifice of long term health. Keep adding green, purple, orange, and red things to your foods. Vegetables are great sources of all sorts of vitamins and minerals your body needs. 

Farro With Squash and Kale Recipe

I can thank Pinterest for this one. Courtesy of Love and Olive Oil

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Photo c/o Paola Kizette Cimenti

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Hey Everyone! How about that SNOW? How about them PATS? This weekend was so much fun! On Friday, we had our first gym Halloween party in what seems like forever and it was a fun time. We had some awesome costumes, including the above picture, featuring two blind mice and a blind lumberjack stripper mouse. Some of the other unforgettable costumes included belly-dancers, peanut-butter and jelly, an Arabian prince, and so much more! There was also some pretty awesome dancing, including the inimitable Tolly Taylor busting some choice moves to Thriller (which has been posted to the CFB BS Board, your very own super-secret Facebook page where we share awesome stuff to our community that we don’t want shared anywhere else! Need to be added? Ask a coach and we’ll hook you up!) and Kathy M. leading the troops in a spirited Electric Slide!

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Saturday marked the beginning of Programming by Pat™ and team “3’s Company” crushed the stadium run in 17 minutes! Sunday featured two four-person teams, one named “Condom-Free Since ’93” and the other named “The Right Side of Fertility”! It was reproductively EPIC!

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After class on Sunday, a small group of us braved the elements to get some hot shabu shabu in our systems. DELISH! Next Sunday, we will be heading up to Udupi Bhavan for some vegetarian Indian food that is the only Indian restaurant that member Vijay will eat at in the area. We will be departing from the gym at 11 AM so let me know whether you’re planning on joining us by emailing me at [email protected]

http://www.yelp.com/biz/udupi-indian-restaurant-nashua-2

Shortly after shabu, Keith, Angry Beaver, Omri, SL Bob, and I tackled the Linda WOD. It was 10-9-8-7-6-5-4-3-2-1 reps of: 1.5x bodyweight deadlifts, 1.0x bodyweight bench press, and 0.75x bodyweight squat clean. It’s a good thing that so many of us lost so much weight recently!

IMG_2285

 

Finally, we are pushing back the date of our move until the weekend of November 22nd — thanks to all of you who volunteered to help move next weekend. There are a few glitches that need to be worked out and once that happens, we’re good to go! In the meantime and between-time, please let me know if there are any happenings that you’d like highlighted.

Peace and bacon grease,

Mickey

 

P.S. VOTE!

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03 Nov / 2014

Integrate, Rotate, and Smash

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NO CLASS THIS WEDNESDAY! 

**SATURDAY @ 8AM **

 

Please buy, borrow, or find a lacrosse ball, needed for Sat!

Here is a list of things we will be doing:

- Balancing, from the ground UP!

- Integrating stretching, synchronizing and stabilizing upper body.

- Hip Capsule Rotation, double-band hip distraction, and destroying your quads with help from a friend! 

- Band, band, band, band! 

 

Homework:

This week, I still want you ALL to keep correcting your alignment. The more you catch it, the less you will be slouching! 

Two things, ONE, I want you all to smash/roll your feet out on a PVC or lacrosse ball.

TWO, Each day I want you to chose a mobility exercise and spend 10-15min doing it. 

I WILL BE WALKING AROUND ASKING!

If you need help or want me to assist and I am able to do so, please please please DONT hesitate to ask! 

 

SEE you SATURDAY @8AM! 

Happy Halloween CFB!

Who's going to make it tonight?  What/Who will Coach Mickey be dressed as?

Who’s going to make it tonight? What/Who will Coach Mickey be dressed as?

I hope you all are recovering well from a solid week of training.  How are those hands and shoulders after “Eva’?  Well done to everyone that attacked that.  It’s not easy going in and looking at 5 rounds with times over 30min.  Yesterday Neal spoke of Box Breathing and Feeding the Right Dog.  Be sure to review that blog post and start incorporating deliberate, positive thoughts into your workouts, especially when they’re “Eva”.

Before we get into why I want you to keep practicing mental toughness and the upcoming workouts…

Halloween Potluck at CFB tonight at 7:30pm!  Bring your favorite Halloween dish and costume.  We’ll have music and good times and there are already 20 people who have RSVP’ed.  Get excited and sign up below to let us know you’re coming!

RSVP for Halloween @CFB Here

Also, if you’re looking for more fun with CFB, this Sunday at 4pm we will be having “Afternoon Tea with Linda” and attacking the “Linda” WOD.  I hear Coach Mickey will even have his favorite pot of tea brewing.  Just show up ready for some fun and throw-down!

Ok, now to the future… What’s in store for the month of November?  Why is Coach Pat writing the Fire It Up Friday blog?

Neal has given me the privilege to program for the best athletes in Boston.  Yes that’s you CFB!  I have put together some solid programming for the month of November with a good bit of challenge and mental toughness opportunities as well as a dash of fun.  Of course I think it’s all fun and I hope you will too.

Do you need work on your Hollow Body?

Do you need work on your Hollow Body?

This month I want each of you to think about what you enjoy the most in a wod and what you enjoy the least.  What are your goats?  What are your weaknesses?  How can you improve yourself even by 1% everyday this month?  I challenge you all to commit to two days a week that include things you’re not good at.  The only way we improve and get better is by deliberate practice and mental toughness.  Attack the things you’re not good at two times every week and do it with positive thoughts and deliberate focus.  If you accept this challenge I guarantee you will see some PR’s this month and feel much stronger as we head into the holidays.

Every Friday I will post the workouts for the next week.  Please review them and be prepared not only for what’s in store, but whatever mother nature may be throwing our way.  If we need to be outside and it’s raining or cold, we will be outside.  Be prepared.  Of course if it’s raining to hard or safety is an issue we will come up with an alternate plan, but be prepared to do quality work regardless.

Without further ado, the programming for next week …

11/1

“Pat’s Partner Stadium”

Partners Alternate

1 Section + 3 Push ups

 

11/2

4 Rounds For Total Reps w/ 1min Rest Between (Teams of 4, Rotate Each Round)

750m Row (Time Keeper for Each Round)

Box Jumps (24/20)

Pull Ups

Burpees

 

11/3

1a. Wall Climb to 20sec Handstand Hold x4

1b. 4 Pistols Each Leg (scale by standing on Box) x4

2. 15-12-9-6-3

Back Squats (155/105)

Barbell Roll Outs from Knees

10 Double Unders*

*Add 10 Double Unders after each round

 

11/4

1. Deadlift

3 reps @ 70%

2.2.2.2.2 Strict Handstand Push-ups, rest 3:00

3 reps @ 80%

2.2.2.2.2 Strict Handstand Push-ups, rest 3:00

3+ reps @ 90%

2.2.2.2.2 Strict Handstand Push-ups

 2. AMRAP5

5 Strict T2B

50m Bear Crawl

5 Ball Slams

 

11/5

PR Wednesday

1. 1RM Jerk – 15min

2. “Helen”

3RFT

400m Run

21 KB Swings (1.5/1)

12 Pull Ups

 

11/6

1. 10RM OHS – 15min

2. Complete For Time …

500m Run w/ Plate (45/25)

18 Burpees to Plate

18 Box Jumps (20” Box + Plate)

18 Burpees to Plate

18 OH Walking Lunges w/ Plate

18 Burpees to Plate

18 Goblet Squats w/ Plate

18 Burpees to Plate

500m Run w/ Plate

 

11/7

1. EMOM7

3 Hang Squat Clean @70%

3 Push Ups

5min Rest

2. EMOM10

3 Power Clean @60%

5 Hollow Rocks (Scale w/ 10” Hollow Hold)

 

You know what to do CFB….

Fire it Up! It’s Friday!

30 Oct / 2014

Feed The Correct Dog

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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.

 

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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

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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!

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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!

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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! 


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