21 Jan / 2014
Hey Morning Crew!
Awesome work crushing those 8 minutes of glory this morning. It’s cold. It’s snowing. Stay inside, stay warm, sleep in!
The 6am and 7am classes are canceled tomorrow morning (Wednesday).
Tomorrow morning wakeup, do a calf stretch, do 30 air squats, and mobilize whatever you need to.
As of now we’re planning on having a noon class, but keep an eye on the blog and Facebook page for any updates.
16 Jan / 2014
Another little Thompson is about to Fire It Up in style by coming into the world. As I write this post Little Thompson is not here yet but it’s a matter of what hour will she decide to grace us with her presence!
I will get next weeks programming up for everyone over the course of this weekend. As an FYI there will only be class on Saturday at 9&10 then oly at 11am. Coach Julie is covering the house while everyone else is out playing at NorthShore CrossFit.
Thats it for now, stay tuned!
16 Jan / 2014
There have been some questions posed as whether members are supposed to register under CrossFit Boston or CrossFit Boston Iron & Grit. All peeps should register under CrossFit Boston to avoid confusion and your score not being applied to the TEAM.
It’s Winter in Boston and a mess outside. Without many opportunities to run, you’ve probably noticed that the amount of Rowing in your daily life has increased. Lately you’ve seen rowing in your warmups, workouts, and especially in the Transformation Challenge WOD. I wanted to take a moment to draw your attention to the Concept2 Ergometer and how you can make your time on the erg more enjoyable and more consistent.
1. Checkout the C2 description of the damper setting.
2. Checkout the C2 description of the drag factor.
3. Every time you row, check the drag factor.
4. If you have a solid rowing workout that you feel good about in terms of form, efficiency, power, and consistency, remember the drag factor you used and set the erg to that drag factor from now on.
5. Notice that when you set the drag factor on another erg the damper setting may be different.
6. Keep tabs on your drag factor and how you feel as you train during the next 5 weeks. Find a drag factor that will get you the most bang for your buck come the end of the Transformation Challenge.
Have Fun and Keep Working Hard!
14 Jan / 2014
First things first, housekeeping: this Saturday there will be no nutrition session due to the Average Joe’s competition. The session will be held on Friday, January 17th or on Monday, January 20th in the evening. Please comment or email me with your preference!
Carbs. Everyone generally interested in nutrition and healthy eating seems to be talking about carbs these days. But before I tell you all about them, I must address one of my biggest pet peeves and one of the biggest myth that seems to be floating around – the idea that you can “give up carbs”. Let me just say definitively that you cannot. Why? Because they are in everything that is good for you. Fruits. Vegetables. Even whole dairy. Because, you see, “carbs” are not pasta, rice, and baked goods. “Carbs” is really just an abbreviation for carbohydrates – the body’s main source of energy. So, you can give up grains. You can give up starchy carbohydrates. But you can’t really give up ALL carbohydrates. Allow me to explain further…
What are carbohydrates?
Carbohydrates are molecules made up of carbon, hydrogen, and oxygen, and can be found in simple or complex structures. They provide fuel and are the body’s most readily available source of energy.
Why do you need them?
When you eat carbohydrates, the body breaks them down into the simple sugar glucose, which is then transported throughout the body to provide energy, fuel important reactions, and maintain blood sugar levels. Any glucose not used immediately is stored in your liver as glycogen. During quick bouts of exercise, like a 100 meter sprint, the body uses glucose as the main source of fuel. But when it needs additional energy during longer workouts, it will draw on its glycogen stores, as well as stored fat, for energy. Having enough glycogen stored up for the body to use will allow you to perform at your best, both in competition and training. On the other hand, not getting enough carbohydrates and energy to meet your needs over an extended period of time can weaken your immune system – meaning you could get sick more often – and make you feel less energetic.
Where do you find them?
Carbohydrates come from a variety of sources, and some are better than others. Some of the better sources of carbohydrates include fruits and vegetables, starches like sweet potato, and some whole grains (quinoa, oats, barley). Fruits and vegetables are the best sources of carbohydrates because they have more fiber and other nutrients like vitamins and minerals (that occur naturally, not through fortification) and are less energy dense. Which carbohydrates you choose will depend on your goals (I’ll get to that in a minute).
The carbohydrates to avoid include baked goods, simple sugars (like table sugar and syrups), processed grains (or “white” grains), and other processed snack foods.
How many should you be eating?
How much carbohydrate you need depends on the intensity and volume of training, gender, and type of sport. Research indicates that elite (college and professional) athletes need 6-12 grams of carbohydrate per kilogram of body weight (weight in kilograms = weight in pounds divided by 2.2). Women and less active athletes will be on the lower end of that range, while men or endurance athletes will be on the higher end. However, most recreational athletes will need fewer carbohydrates, as they are not training over 2 hours per day as those athletes do. For most people I recommend 3-6 grams/kg of body weight, depending on your training. For example, a runner who does CrossFit twice a week and is trying to maintain weight will want to eat more carbohydrates than someone who does CrossFit four times a week and is trying to lose weight.
The thing about carbohydrates is there is not enough evidence to recommend exact levels to everyone. How much you need depends on your training, weight, and goals, but also on your subjective feelings. Two people might eat the same proportion of carbohydrates, and while one person feels fantastic, the other feels low energy and lethargic. All things considered, if you can’t focus at work you likely need to eat more carbohydrates.
Should You Be Giving Up Grains?
During the Transformation Challenge, a lot of us are giving up grains for 6 weeks. But after the challenge, how should you deal with reintroducing them? Or should you at all? Here are a few tips:
- Keep your weight goals in mind. If you’re trying to lose weight, keeping grains mostly out of your diet - while allowing yourself greater liberation in other areas – is a good way to cut out unnecessary calories. If you’re trying to gain weight (or have trouble maintaining it), it is much harder to get enough calories and carbohydrates without grains. It’s possible, but far more difficult (and expensive).
- Keep your fitness goals in mind: Endurance sports will require more carbohydrates than anaerobic sports (like CrossFit).
- Keep the grains healthy. Even if you do add back in grains, don’t add in the Eggo waffles, Oreos, and white grains. Add back in bread with only a few ingredients in it (less than 5),brown rice, oats, barley, etc.
We can talk more about carbs in this week’s nutrition session. Free for anyone who bought (or buys – there’s still time!) my transformation challenge package and $15 to drop in.
14 Jan / 2014
Hey CFB! Are you ready for a great week of clean eating, dirty training and Not Your Average Joes Team Throw Down?
We are! The points on the board for the Transformation Challenge are starting to come in. If you haven’t gotten them in to me please do so by Wednesday. Lynn Marshall, Kathy Materazzo and myself are all fighting for last place…it’s fierce! The rest of you are rocking it out…keep up the great work. Love all the recipes on the Transformation Challenge page. If you need extra help with nutrition be sure to reach out to Alex Black.
Here are the Teams competing at North Shore CrossFit on Saturday:
Biscuits & Gravy:
Nick, Evan, Lynn and Ms. Congeniality
Mickey, Ali, Jodie and Pat
Snatchues of Liberty:
G2, Cori, Kristin, Dennis
My Biceps Need Bread:
Tito, Adam, Carla, Katie
Drop, Pop ‘N Lock:
Jason W., Kiel, Sophie, Shannon
Shakin’ Not Stirred:
Omri, Sharon, Nigel, Ashley
Snatch Me If You Can:
Chrissy, Kari, David Y., John Z.
CFB Badass Consortium:
Pat L, Alex B., Jason, Rachel
There will be car pools leaving from the box Saturday morning around 8:30. Check in with your team about rides and let me know if you need one. Also, the WODs were posted, look them over and ask a coach for help if you need to figure out a strategy. We are here to help!
I also hear that some teams are coming up with some outrageous outfits….can’t wait!
14 Jan / 2014
As you may have read or heard, athlete Kevin Ogar of CrossFit Unbroken in Denver, Colorado, was severely injured during this past weekend’s OC Throwdown. He was performing a snatch that he missed behind and it fell onto his mid back. This accident severed his spinal cord at T 11-12. He is in IC and is paralyzed from T 11 down.
It really is a freak injury as anyone that has spent enough time under the BB performing snatches has probably done the same thing. I don’t know Kevin personally but everything that I have read about him and have heard about him from those that do know him is that he is a stand out person.
What makes the accident even more tragic is that Kevin did not have health insurance. A fundraising account has been made to assist in his medical bills. If you are able to give anything, here is the link to do so: Kevin Ogar.
13 Jan / 2014
The WODs have been announced!
Car pool will be from the gym. If you need a ride let Tina or G2 know. Details will be coming out tomorrow.
Here are the WODs and they don’t look pretty….
Not Your Average Joe’s Team Workouts
Overall Scoring will be placement based. 1st = 1pt, 2nd=2pts, etc. Lowest combined points will determine final placement.
10am – Briefing
10:30 Start Time
Workout 1&2 (10 Minute Time Cap)
Athletes must stay in order on the rower.
Both Workouts are completed when the 2000m row is completed
While a team member is rowing the remaining 3 members will alternate on thrusters
Max combined reps thrusters will count as a 2nd workout score
Any order on the thrusters
Must squat below parallel or to a ball if having form problems.
Finish in lockout position overhead
Workout 3 (10 Minute Time Limit)
Combined 2 Rep Max Efforts
All Team members must complete 5 burpees before every attempt on the barbell
Team mates must lift in order
The team member must announce the weight they are attempting
Each team will have a mens and womens bar
Each team will have 4-45’s, 2-25’s, 2-15’s, 2-10’s, 2-5’s and 2-2.5’s
Two Team members need to Snatch
Two Team members need to C&J (announced before start)
Score is all 4 team members combined heaviest doubles
C&J- Weight must touch shoulders durning movement
Snatch – Ground to Overhead and come to a final lockout position.
Team Sprint Relay (Heats every 5 Minutes)
4 sprints each / 50 yard sprint relay
Each team will have one baton
Baton needs to be passed to next team member to complete their leg of the relay
Athletes must stay behind the start line to receive the baton handoff
Athletes must cross the turn around line with both hands and feet
If the line is not crossed athlete must return to the line and cross it to continue
AMRAP 6 In Relay
10 KB Swings
10 Box jumps
Each Team Member completes 10 reps each of an exercise one at a time before moving on to the next exercise. Repeat rounds until time is up.
Pushups – full range / arms lock out at top/ chest to deck
KB Swings – Full lock out overhead/ arms straight/ press standards for lockout
Box Jumps – Full extension with control at top of box
Score is total reps completed
10 Jan / 2014
FIRE IT UP!
We are officially complete with our first FULL week in January. The classes have been humming with people returning from holidays with family and friends. You all have been motivated for sure. The first week of the 2014 Transformation Challenge is complete as well and it has been obvious to all of the staff the commitment and dedication you all are showing towards it. Hats off to you. The entire purpose of this challenge is to help instill discipline and invoke habits that make your life better for the long term.
2014 REEBOK CROSSFIT GAMES – OPEN SEASON
Did you know that CF Games Open begins in 48 days? Yup, it’s that time of year again. As always, I encourage everyone to sign up for the Open. Registration officially begins on Jan. 15.
Even if you have no intention of participating in CrossFit as a sport, it will be a great motivator to stay consistent with your training as it will provide something to train for beyond becoming more fit. It will allow you to compare your level of fitness amongst hundreds and thousands of other participants.
The programming at the gym will begin shifting in preparation for the Open. You will notice an increased focus on certain movements that have been programmed often Opens of the years past. Due to this concentration, the variety will not be as broad in movements and time domains. Metcons will focus on the 3-15 minute range with the goal being efforts with much higher intensity. Training loads will be lighter to ensure higher intensities. Strength training volume will be lower with higher intensity as well. Coaches will be cueing you to work on the psychological aspect of training and learning how to dig deeper into reserves and find dark places as you learn to cope with discomfort.
It is sure to be fun!
Programming for Next Week
1. AMRAP 5
10 Deadlift, 155#/105#
10 Push ups
rest 15 minutes
10 Deadlift, 155#/105#
10 Pull ups
1. With a partner complete 3 rounds each for max reps
Max reps Push Press, 95#/65#
One person begins on the rower while partner 2 begins with the push press. They switch when the first person completes the 250m. The workout is complete when both partners have completed 3 rounds of 250m on the rower.
2. Individual Threshold test
rest 10 minutes
For both efforts the row should be just shy of max effort. Increase intensity to max effort for the last 250m. Go to a dark place.
1. Front Squat – 6×2
2. AMRAP 12
7 Toe 2 Bar
10 OH Swings, 24kg/16kg
20 Mountain Climber (10 each leg)
3. Thrusters – 3 x max reps (rest as needed between sets)
1. AMRAP 7
100 Double unders
75 DB Thrusters, 25#/15#
25 CTB Pull ups
rest 20 minutes
100 Double unders
75 DB Thrusters, 25#/15#
25 CTB Pull ups
2a. Dips – 4×6 AHAP
2b. Bent over rows (BB) – 4×6 heavier than last week
1. EMOM 12
3 Snatch – ascending to AHAP
2. 4 rounds for time (15 min cap)
10 Deadlift, 185#/125#
10 Over the bar burpees
1. Shoulder Press – 6×2 @ 90%
2. “Filthy Fifty”
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Double unders
1. EMOM 17
2 Touch and Go Clean + 5 thruster (ascend to AHAP)
2. Split Jerk – 7×1
1. AMRAP 3
rest 5 minutes
rest 5 minutes
Power Snatch, 95#/65#
If you’re looking for a chance to compete over the next six weeks and gain those valuable 5 points for the transformation challenge, then look no further!
The Renegade Rowing League will be held at CrossFit Boston on Saturday, January 25th starting at 11am!
Checkout the video above and see if you can pick out members of CrossFit Boston competing last December. The RRL is a 2k race where everyone has their own virtual boat projected on the wall. All you have to do to compete is register online by Wednesday, January 22nd. Click here and register today!