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24 Oct / 2014

FIRE IT UP FRIDAY! 102414

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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

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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!

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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!

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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

 

photo 1.PNGCongratulations to Ashley S. for taking first in the 18th Annual RPS Power Challenge: Boston last weekend!  Here is a video of her crushing her opening Deadlift at 330 lbs.  She went 6 for 9 on all of her lifts with a total of 775.  In the Back Squat she hit 275 and in the Bench she hit 170.  After this weekends competition she is now in the top ten lifters on the RPS Leader Board.  Well done committing to your training Ashley and keep up the awesome work!  If you guys see her in the gym give her a pound!

For more information and results on the meet checkout revolutionpowerlifting.com

Renegade Rowing Breakfast – Sunday @10:30am!

If you’re interested in joining the Renegade Rowing Club this year we will be starting in a couple of weeks.  Come by the gym this Sunday (10/19/14) at 10:30am to enjoy some coffee, bagels, and stories of years past.  We will be getting everyone fired up about the upcoming Renegade Rowing League and training for the best 2,000m race of your life at the CRASH-B Indoor Rowing World Championship in February!  Please send me an email – [email protected] – if you’re planning on stopping by or if you’d like to join us this year.  After breakfast and the info session we will all be heading over to the Charles River to cheer on the crews racing in the Head of the Charles Regatta!

Hope to see you all Sunday!

15 Oct / 2014

Fuel for Strength Seminar TONIGHT

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Do you eat food? Do you want to get stronger? Good, then I should see you tonight! 

At 7:30 pm (after the 6:30 class) I will be covering what you need to know to optimize your strength gains and performance. Topics include:

  • The Macros (A Quick Review)
  • Strength Training & Your Body – the role of glycogen
  • Eating before, during, and after workouts – checklist of qualities 
  • Suggested Options – examples of whole foods and products you can try before, during, and after workouts 
  • Real world examples – we’ll do some calculations that will help us get comfortable calculating our dietary needs around workouts 
  • Supplements – which ones do you need?
  • A look at the evidence on caffeine use and performance
  • Other Lifestyle Factors

Dan from RacePak will also be joining us with some free samples of products you can use before, during, and after a workout.

Here is the condensed info:

Fuel For Strength: Nutrition Strategies for Strength and Performance

Where: CrossFit Boston 114 Western Ave; Allston, MA

When: Wednesday, October 15th 2014 at 7:30 pm

Cost: Free for strength challenge participants or $12

There will be a sign in sheet at the door, or you can REGISTER HERE

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Think you’re so good at double-unders that you don’t need to go to the jumpNrope Double Under Seminar that’s being held at the box this Friday, October 17th from 5:30-7:30 PM? Well, here’s one of the WODs (or similar) that will be featured in our next Team Throwdown on Saturday, January 31st 2015:

Isn’t This Really a Triplet?!

AMRAP 5

Buy-In: Unbroken double-unders each partner 30 Rx/5 scaled

THEN

AMRAP

Burpee-box jumps 20″ Rx/step-ups permitted scaled

 

1. Only one athlete may work at a time

2. Both athletes must complete their double-unders UNBROKEN before moving on to burpee-box-jumps

3. Score will be number of burpee-box jumps performed

As promised, unbroken double-unders are REQUIRED, even in the scaled division, so definitely sign up for the double-under seminar! You’ve got more than three months to get and perfect double-unders! Missed the registration link for the throwdown? HERE IT IS!

Peace and Taiwanese bacon grease,

Mickey

 

Coretta Zodel liked this post

There will not be a class this Wed. the 15th. BUT Alex is holding a seminar, “Fuel for Strength”. It is a nutrition seminar that will open your eyes to giving your body fuel. So, I hope to see you there!

 

Practice your alignment, your breath in ever movement and the Vinyasa. You want to make the moment in a flow that will let you open more in every movement! 

I better see you all practicing before and after classes or your own workout! 

 

 


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