13 Aug / 2014
13 Aug / 2014
I’ve heard a couple of people over the past few years talk about cutting out carbs and sugar to such an extent that even the usually neutral fruit was eliminated. I’ve heard people reference bananas and grapes as “very high in sugar”, and something to be avoided. Now we all know sugar is the opposite of awesome for you and that cutting back on carbs and sugar can produce weight loss. But do you really need to cut the bananas to achieve or keep a healthy body?
Fruit vs. The Rest Of ‘Em
There is a fundamental difference between the sugar in fruit from the sugar in grains, baked goods, and sweetened beverages: FIBER. Yep, that fiber – the “gluten free” of the 1990’s. The thing is, fiber (along with protein and fat) modulates the rise in blood sugar following the consumption of sugar. (If you don’t recall the glycemic index, this should refresh your memory). Basically ,eating sugar alongside fiber slows the uptake of sugar by the body, thus lessening the insulin required to deal with it all at once. That burst of insulin needed to deal with the flood of sugar is what leads to insulin resistance.
There is also the point that the sugar in fruit is 100% natural and not added in or processed in any way.
The bottom line is, human beings still need carbohydrates to survive (yes, I know some people can function in ketosis. But that’s a lot of work and sounds pretty miserable to me. Right now I am talking to the 99% of people at the gym who want to be healthy without going bananas – pun intended). And whole foods like fruit, starchy vegetables, and the occasional unprocessed whole grain or plain dairy product can be a great source of those needed carbohydrates. Bananas make a pre WOD breakfast, grapes and watermelon are deliciously hydrating after a workout, and I find apple (with a little PB added) to make a satisfying snack. (Side note: I have warned about eating too much fiber before a workout in the past. The beauty of fruit is that while it has some fiber, it doesn’t have as much as green vegetables or fortified cereals or bars, so most people can generally eat some within 30 minutes of a workout and not experience any discomfort). Although, obviously, I wouldn’t recommend eating 10 bananas at the same time.
So basically – keep eating fruit guilt free. It’s almost peach season.
What are your thoughts on fruit?
12 Aug / 2014
The Strength Challenge has come to a bittersweet conclusion. Everyone involved enjoyed the programming and absolutely CRUSHED the CrossFit Total. Every. Single. Person PR’d their lifts and increased their Total. I enjoyed working with each and everyone of them and truly look forward to seeing how they respond to the programming with their new strength.
Alright. Alright. You want the results. Well here ya go.
We had 3 ladies undertake this challenge. They were all completely dedicated to the programming. Ali put 25 pounds on her CFT and gained 7 pounds of muscle! Kristin put 24 pounds on her CFT, which should have been 35 pounds. Damn Deadlift…
Kathy? Oh yeah Kathy. She put 47 pounds on her CFT! What?! She also put on 3 lbs. of muscle and lost 2 lbs. of body fat… not that she really needed to lose any. That is pretty damn impressive for three months! So I am proud to say that Kathy is our winner for the women’s division of the strength challenge! Congratulations Kathy!
On to the gents. There were initially 5 guys in the running, but one dropped out due to scheduling issues. But the other 4 guys stuck it out… even while traveling abroad for one of them. There were some pretty dramatic changes for the guys in both body composition and CFT numbers. Rory Q. was a monster. He put 6 lbs. of muscle on while dropping 11 lbs. of body fat! What?! I want results like that! He also added 65 lbs to his CFT. Great job Rory! Denis T. was an animal too, adding 7 lbs of muscle and 25 lbs added to his Total. Atta Boy! Mark Pelofsky. Dude was traveling all the time. California, Seattle, Italy. You know your average weekend getaway. He kept at it though. His dedication truly showed. Mark added 7 lbs of muscle and lost 2 lbs of body fat. He also added 45 lbs to his Total. I’m so happy for Mark. He worked really hard over these past 3 months and it really shows.
Oh, and there’s this guy Tim. You might have seen him around the gym before. At least you have if you’ve been there these past 3 months. I think he might have been in there as much as me! His numbers? Eh. They were alright. He put on, you know, only 18 lbs of muscle! Get the f@$& outta here! 18 Pounds?! 6 pounds a month? And to add to that, he lost a pound of body fat. Then there’s his Total. He added A. HUNDRED. POUNDS to his Total. A hundo. A Benjamin. You get the point. Unreal. I guess that leaves no doubt who is the winner for the guys. Tim B. I am proud to say that you are the men’s winner!
Kathy and Tim will be receiving a nice little prize package including some Progenex, Pure Pharma, and a gift card to help fuel their workouts from Starbucks. But to be honest, I really think everyone that did this was a winner. They all put up some serious #gains and will be killing it in classes, so watch out! If you see anyone wearing their new Challenge t-shirt in class (not for sale, must be earned), give them a little space because they are going to be going H.A.M. on their workouts from here on out.
With a bunch of feedback from all the athletes involved, I am contemplating starting a new Strength Challenge starting in September. It will run another 3 months and will be done before December and all the holiday commitments take up your attention. If you are interested, please see me or leave a message below.
Congratulations again to Kathy and Tim!
12 Aug / 2014
It’s that time of year again where we test our fitness against those that we WOD with every day… Our In-House Throwdown will take place on Saturday, September 27th, so clear those calendars! This is a great opportunity for some friendly competition and lots of fun. We’ll have both scaled and Rx divisions available, so whether you’re a seasoned competitor or a first-timer, this is a great event for everyone to participate in.
Our plan is to run heats of the competition from 9am to 1 or 2pm in the afternoon. The exact timeline may change depending on the number of competitors we get to sign up, but we expect to wrap the competition up early in the afternoon so we have time for some fun activities and a cookout afterwards. It is guaranteed to be a fun day, and we hope you all can join us!
Don’t want to compete but still want to be involved? Awesome, we need your help! We’ll need lots of judges and volunteers to help the day run smoothly. If you can lend a hand, we’d very much appreciate it.
As we get closer to the event, we will release more details and workouts. For now, take a look at the standards below, see which division you fall into, and get signed up! We’re very excited about getting as many people as possible involved this year. Get pumped!
Rx Division: Thrusters 95/65, Snatches 115/75, Toes to Bar, Double Unders, Unassisted Pull Ups, Wall Balls 20/14 to a 10′ target
Scaled Division: Thrusters 65/35, Snatches 75/45, AbMat Situps, Single Unders, Blue Band Pull Ups, Wall Balls 14/10 to 10′ target
What: CrossFit Boston In-House Throwdown
When: Saturday, September 27th
Where: Here! CrossFit Boston
NB: Most of the content of this post was lovingly borrowed from our friends at CrossFit Southie.
10 Aug / 2014
I hope all of you had a GREAT weekend
Now, down to business!
So, all of you guys come into class early, roll out on a foam roller and do static stretching. But, here is my concern, you guys shouldn’t roll out, or do static stretching on rested/cold muscles. Do a little dynamic stretching before, and work with the PVC before you grab a band for mobility movements. If you are trying to stretch muscles, when you are not warm yet, you won’t get anything from it. Give them some love and loosen up! Then you will get a hell of a lot more, rolling out and doing static stretching.
Lets look at the works outs this week..
Monday: Front Squat AND Fran…oh boy!
Tuesday: Strict Dips, Strict TTB, and Clean + Jerk.
Wednesday: Burpees, Giddy up! Deadlifts, and Turkish get up!
Thursday: Row, Ring Rows, Push ups, and V-ups.
Friday: Rope Climb and GTOH.
So, for Mobility this week guys, do DYNAMIC stretching before you roll out. PLEASE, do me a favor and try it! Now, you know what your doing for work this week, so get the PVC and do a warm up with the exercises you are doing. PRACTICE FORM. Grab a bar, and do some reps to wake your muscles up! For dips, TTB, Turkish get ups, ring rows, push ups…you know what I am going to say..do 5 reps, 4 reps or 3 reps of each. THEN break into the band, 4 way, rolling out on a foam roller or a lacrosse ball. Mark my words, you will be thankful if you actually try this. So, for the WOD you won’t just be ready to go…you will already be going!
ONE more thing. Down Dawg, Upward Dawg…DONT forget them, ALWAYS DO THEM!
08 Aug / 2014
Hey guys! Our Buffalo wing gathering is on for this Sunday at 4 PM at
Silvertone (69 Bromfield Street, Downtown) Buff’s Pub (317 Washington Street, Newton). For those without cars, we can meet at the gym at 3:30 and carpool in together. If you haven’t yet emailed me to let me know you’re coming, please do so at [email protected] Also, I’m curious to see how many people would be interested in snagging a classic CFB05 t-shirt (and in what colors and sizes), should they become available again. Comment away!
07 Aug / 2014
It’s another Friday and I am reaching out to you from the beautiful White Mountains of New Hampshire. Tomorrow the Thompson Clan has an epic day planned at Santa’s Village. I will be sure to add a picture of the view in the morning for all to see. Don’t worry, I have a great WOD planned for the AM before everyone is up and the adventure begins. It’s gonna be an AMRAP 10 of:
200m hill sprint
10 push ups
10 lunges each leg
with 5 burpees every minute on the minute
Looking forward to rocking that one out for sure.
August, and the summer for the matter, is usually a great time for members to get away for a bit. That doesn’t mean that you have to give up your fitness. It’s easy to get in some quick WOD’s and you are only limited by your own creativity. Another tip, try to stay at places that have a kitchen. We have a full kitchen and this allows us to control what goes into our mouths. HUGE!
NEXT WEEK’S PROGRAMMING
We are going to be testing quite a bit this week. Get ready to go and work hard!
1. Push Press – 3RM
2. 5 rounds for time
10 CTB Pull ups
10 STO 135/95
10 FR Walking Lunges each leg 135/95
Complete for time
With a Partner, lift 3 ton (6000 pounds) from ground to overhead in the following manners:
Clean and overhead in any variation
The team must Row 3k while one partner is holding the barbell, loaded the same as it was for part 1, in a front rack position. Partners may switch as frequently as desired but MUST switch if the barbell is removed from the front rack position.
1. Front Squat @ 30×2, 7-9 reps women/73% x 3 reps for men x 5 sets, rest 2:00 between sets
1a. Strict Ring Dips, 8-12 reps x 3 sets, rest 1:00 between sets
1b. Strict Toe 2 Bar, 8-12 reps x 3 sets, rest 1:00 between sets
2. EMOM 12
1 clean and jerk @ 80%
3. O’Neill – 4 minute max distance test on Rower
1. AMRAP 7 – Burpees
2a. Deadlift 6,6,4,4 reps are touch and go and heavier than 7/24, rest 1:00 between sets
2b. 2 TGU each side with KB’s, moderate weight, rest 1:00 between sets
3. Double Unders 100 reps x 3 sets
Complete for time
then 10 rounds of the following circuit
10 Ring Rows (feet on a box)
1. Overhead squat – 15RM
2. For time (20 minute cap)
1 rope climb
21 ground to overhead, 115/75
2 rope climb
18 ground to overhead
3 rope climb
15 ground to overhead
4 rope climb
12 ground to overhead
5 rope climb
9 ground to overhead
6 rope climb
6 ground to overhead
7 rope climb
3 ground to overhead
06 Aug / 2014
Congrats to all the people that performed the CrossFit Total last week and hit some new PR’s! Lot’s of hard work paying off and it’s awesome to see. Keep up the hard work and let’s keep crushing it as we head into the Fall.
As a coach I hope to continually teach you new things and give you tools to improve yourselves. Over the past week if you’ve been taking the noon class with me you may have experienced a new warmup that improves your mobility and gets you ready to move with the barbell. That warmup is a variation on the morning warmup I learned from The Movement Fix. I’ve been giving it to a number of my private training clients as well and it seems like it really helps everyone loosen up and move a lot smoother.
If you workout in the morning or don’t want to sit around all day getting tight before the evening classes, then you should give the warmup in the video above a try, every morning for the next week. Let me know how it goes. If you’re unclear about some of the movements let me know and I’ll get you fixed up.
If you’d like to see the improvement this makes be sure to test and re-test with a couple of air squats before and after.
Here’s the routine:
10 shoulder rotations
10 prayer stretches
10 crab walk rocks
10 ankle moves
10 hip rotations
10 straight leg raises
10 hip extensions
repeat on other leg
spine 10 cat camels (don’t push the ranges of motion)
06 Aug / 2014
I have always shared my birthday (August 5th) with Neil Armstrong, and now, I share it with a new friend: the Gluten Free Label. That’s right, as of yesterday, the term “gluten-free” (as well as “without gluten”, “gluten free”, and “free of gluten”) is regulated by the FDA. So, what does this mean for you?
Gluten is the protein found in wheat, rye, barely, and other hybrid grains. Gluten is usually safe for most people, but about 1% of the population has a condition called Celiac Disease, which is a gluten allergy. When these people eat gluten, their body has an autoimmune response that ultimately leads to damage to the lining of the intestines, which then leads to nutrition malabsorption (as well as other symptoms like bloating and frequent illness). The only treatment for Celiac disease is a gluten free diet.
However, gluten free has also become popular among people without any allergy to gluten. People go gluten free for a number of reasons, including weight loss and just trying to feel better. As more people went gluten free, the food industry clamored to meet their demands. However, this was still confusing for people who truly needed to avoid gluten, as “gluten free” had not legitimized, regulated definition.
In August 2013, FDA announced it would begin regulating the term “gluten free”. As of August 5th, 2014, any food labeled “gluten free” must – according to FDA – either be inherently gluten free (like nuts) or does not contain any of the following:
1) a gluten-containing grain (e.g., spelt wheat)
2) derived from a gluten-containing grain that has not been processed to remove gluten (e.g., wheat flour); or
3) derived from a gluten-containing grain that has been processed to remove gluten (e.g., wheat starch), if the use of that ingredient results in the presence of 20 parts per million (ppm) or more gluten in the food.
In addition, any presence of gluten in the food must be less than 20 ppm. The FDA used 20 ppm because there is currently no available technology to allow them to measure levels below that.
This label is voluntary, so for example, Diamond is allowed to label their raw and salted almonds “gluten free”, but they don’t have to.
You can read more on FDA’s website.
What This Means For You
If you have Celiac disease, this means that you may now shop with confidence, knowing that foods labeled “gluten free” or anything similar are in fact, as far as modern technology an detect, free of gluten. This is also helpful for anyone (schools, hospitals, parents, babysitters, dinner party hosts, etc) who may need to feed someone with Celiac disease in the future.
But, for the general population, this doesn’t mean as much. Often times foods like pretzels and bread which would normally have gluten but are processed to have it removed have no added benefit for someone without gluten allergy. These foods are often no healthier than the original and are twice as expensive. Gluten free grain foods are usually made with a mix of potato, tapioca, and rice flour. If you’re trying to eat healthier (or fewer) grains, my advice is to choose 100% whole wheat and cut back on how much you’re eating by adding more vegetables. You can also substitute some grains for vegetables altogether, like spaghetti squash in place of pasta or chopped cauliflower in place of rice.
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.