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If you want to be your best you’ll need others to push you and help you be your best in training.  Competitors and Teammates alike motivate us to raise our game and be the best versions of ourselves.  Surround yourself with good people and the possibilities are endless.
 
Who wants to join Chau in a Sprint Tri?

Who wants to join Chau in a Sprint Tri?

Have you met Chau?
 
Hi CrossFit Boston folks!  
 
I’m doing the Dam sprint triathlon on Saturday July 12 in Amesbury.  I’m looking for a buddy to do this race with me because it’s more fun that way.  
 
 
Thanks!
Chau
 
The DAM Triathlon in its 4th year in existence is a sprint distance triathlon to be held on Saturday July 12, 2014 at Lake Gardner in Amesbury, MA.  This sprint distance tri, just 45 minutes North of Boston is the perfect race for any triathlete, beginner to elite alike. This 1/2 mile lake swim is very newbie friendly with a lot of support out there including paddle boarders, kayakers, and lifeguards. After the swim leg is complete, athletes will transition to a 13 mile scenic rolling bike course that travels through some beautiful New England farm country in Amesbury and crossed into Newton New Hampshire. The 3.1 mile run is a quick with a turn around at Woodsom Farm, the course will lead you right back into Lake Gardner where you will cross the finish line.  Cost: $65/person $185/relay team
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28 May / 2014

When Sugar Is NOT The Devil

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1801169100_b370faaf3d_mTwo weeks ago I wrote about how there are really no sugars that are healthier for you than other sugars. The gist basically is that added sugar (so, not the kind you get from fruit) isn’t all that great for you and should be included in minimal amounts in your diet. In the comments section, coach G2 made a good point about how sometimes during longer workouts, sugar can be a good thing. To build on that, I want to talk a little about when taking some nutrition during your workout is a good idea and some of the better sources.

 

When Do You Need A Sugar Fix Mid WOD?

 

For most class WODs, which consist of about 6-30 minutes of metabolic conditioning and 0-15 minutes of strength, you won’t need to eat carbohydrates during as long as you’ve eaten something beforehand. Generally you will need additional carbohydrates during your workout when it is longer than 60-90 minutes or very high in intensity. (I’m talking about a 7 mile run, 90 minutes of Olympic lifting, or following a 60 minute class with another 30-60 minutes of strength or gymnastics work, not 70 minutes cursing on the elliptical or bike).

 

Eating carbohydrates during a longer, more intense workout helps prevent drops in blood glucose and liver glycogen (stored form of carbohydrate), and may improve motor skills. What this means is, you will be able to continue exercising at greater intensity and with better coordination and accuracy over the longer term (like I said, over 90 minutes) when you eat carbohydrates during your workout than when you do not. 

 

How Much And What To Eat

 

During a workout, the recommendation is to take in 30-60 grams of carbohydrates every hour, in small increments every 15-30 minutes, starting when you’re about 30 minutes in (Stellingwerff et al 2011). Carbohydrate during a workout should be taken in small amounts in 15-30 minute intervals to avoid any stomach issues.

 

Good food choices for the middle of a workout will be easy to digest and low in fat and fiber. Good examples include:

  • Gatorade or sports drink
  • Dried fruit
  • 100% juice
  • Flavored coconut water (the peach mango flavor is amazing)
  • Energy/sport beans or candy (I’ll address the difference in a minute)
  • Fruit (stick to lower fiber options or ones that you’re familiar with. Protip: if you don’t regularly eat bananas, don’t eat one while on a long run).

About those energy beans vs. candy? They provide essentially the same thing in terms of sugar during your workout. The Energy Beans cost more than the same amount of regular jelly beans, but have fewer ingredients (although most are still sugar), no artificial flavors (at least not the flavors I looked up), come in a one serving bag, and make you feel all fit and healthy when you eat them. 

 

Bottom Line

 

How do you know when you’ll need a little added carbohydrate during a workout? My answer is usually if the workout is longer than 90 minutes and higher than moderate intensity (which would be walking or cruising on the bike) or if you feel depleted or drained during your workout. Start with familiar, easy to digest foods and expedient with what works for you.

 

My favorite mid workout snack, despite making fun of them, is the Energy Beans or Gu Chomps (same thing as the Cliff Energy Blocks) for long runs and dried fruit for weight training. What are your go-to mid workout snacks?

 

Photo 1

Dennis Thé liked this post
26 May / 2014

Missing Posts!

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Hey All,

We were having some issues with the server that hosts our site and our website design crew migrated our data over to a new server. Awesome, right! Only bummer is that some posts have been lost and didn’t make it over. One being this past Friday’s “FIRE IT UP!” post. 

Here is the upcoming week’s programming:

Tuesday 5/27

Complete the following circuit 5 times for reps. The clock is running continuously and the only rest time is the transition between the movements.

1:00 Wall-Ball, 20#/14# to a 10′/9′ target
Rest :30
1:00 Pull-ups
Rest :30

rest 10 minutes

Complete the following circuit 5 times for reps. The clock is running continuously and the only rest time is the transition between the movements.

1:00 Burpees
Rest :30
1:00 Thruster, 45#/35#

Wednesday 5/28

1. For time

Row 1,000 meters
Hollow Rock 90 seconds

Three sets of…
20 Dumbell thruster to a 10″ box, 40#/25#
3 rope climbs

Hollow Rock 90 seconds
Row 1,000 meters

2. Overhead squat
3-3-3

Quickly work up to a heavy weight and perform 3 sets of 3 reps at the same weight.

Thursday 5/29

1. For time
Row 1k
Run 800m

rest 10 minutes

2. For time

Tabata Squats (no less than 15 squats per interval)
50 Sit-ups
10 Muscle ups
50 Sit-ups
Tabata Squats (no less than 15 squats per interval)

Friday 5/30 (Day 1 of Regionals)

1. Clean and Jerk 
1-1-1-1-1-1-1

2. AMRAP 15

Lunge with 1/4 your body weight in dumbbells, 20 steps, alternating legs.
20 Push-ups, as few sets as possible.
20 Pull-ups, as few sets as possible.
20 V-ups

Saturday 5/31 (Day 2 of Regionals)

For Time:

Row 500 meters (max effort after warm-up).
Hang from bar and slowly bring knees to elbows 15 reps (no kipping).
Powerclean 15 reps (max load).
Hang from bar and slowly bring knees to elbows 15 reps (again, controlled).
Row 500 meters (all out!).
Powerclean 15 reps (same load as before)

Sunday 6/1 (Day 3 of Regionals)

Partner “FRELEN” for time

Run 400m
21 Thruster, 95#/65#
21 KB Swings, 24kg/16kg
21 Pull-ups
Run 400m
15 Thruster, 95#/65#
15 KB Swings, 24kg/16kg
15 Pull-ups
Run 400m
9 Thruster, 95#/65#
9 KB Swings, 24kg/16kg
9 Pull-ups

25 May / 2014

Memorial Day Murph!

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murph1

Tomorrow at 9am we will participate in the Memorial Day “Murph”. While you are putting forth your best effort, remember his, this excerpt is from the website www.murphmovie.com:

On June 28, 2005, Lt. Murphy was the officer-in-charge of a four-man SEAL element in support of Operation Red Wing tasked with finding key anti-coalition militia commander near Asadabad, Afghanistan. Shortly after inserting into the objective area, the SEALs were spotted by three goat herders who were initially detained and then released. It is believed the goat herders immediately reported the SEALs’ presence to Taliban fighters.

A fierce gun battle ensued on the steep face of the mountain between the SEALs and a much larger enemy force. Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates. Murphy, intent on making contact with headquarters, but realizing this would be impossible in the extreme terrain where they were fighting, unhesitatingly and with complete disregard for his own life moved into the open, where he could gain a better position to transmit a call to get help for his men.

Moving away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire.  This deliberate and heroic act deprived him of cover and made him a target for the enemy.  While continuing to be fired upon, Murphy made contact with the SOF Quick Reaction Force at Bagram Air Base and requested assistance. He calmly provided his unit’s location and the size of the enemy force while requesting immediate support for his team. At one point, he was shot in the back causing him to drop the transmitter. Murphy picked it back up, completed the call and continued firing at the enemy who was closing in.  Severely wounded, Lt. Murphy returned to his cover position with his men and continued the battle.

As a result of Murphy’s call, an MH-47 Chinook helicopter, with eight additional SEALs and eight Army Night Stalkers aboard, was sent in as part of the QRF to extract the four embattled SEALs. As the Chinook drew nearer to the fight, a rocket-propelled grenade hit the helicopter, causing it to crash and killing all 16 men aboard.

On the ground and nearly out of ammunition, the four SEALs, continued to fight.  By the end of a two-hour gunfight that careened through the hills and over cliffs, Murphy, Gunner’s Mate 2nd Class (SEAL) Danny Dietz and Sonar Technician 2nd Class (SEAL) Matthew Axelson had fallen. An estimated 35 Taliban were also dead.  The fourth SEAL, Hospital Corpsman 2nd Class (SEAL) Marcus Luttrell, was blasted over a ridge by a rocket-propelled grenade and knocked unconscious. Though severely wounded, the fourth SEAL and sole survivor, Luttrell, was able to evade the enemy for nearly a day; after which local nationals came to his aide, carrying him to a nearby village where they kept him for three more days. Luttrell was rescued by U.S. Forces on July 2, 2005.

By his undaunted courage, intrepid fighting spirit and inspirational devotion to his men in the face of certain death, Lt. Murphy was able to relay the position of his unit, an act that ultimately led to the rescue of Luttrell and the recovery of the remains of the three who were killed in the battle.

The plan is to also screen Murph: The Protector on the TV while cranking out the WOD. See you all there!

FIRE IT UP! FIRE IT UP!

How was your training this week? What did you pin your ears back and attack like Meatball with a new rubber toy and what left you sitting back and just trying to get through?

For me the 50 unbroken thrusters was crippling. I really wanted 40# but I could never get my mind past the burn of lactic acid in all of my muscles. I had to finally settle for 30# after failing twice in the 20′s. I wasn’t the only one that struggled with that one. I witnessed Audrey looking perfectly content on hers until rep 39 and then it was as if a sniper shot her in the A$$ and she stopped cold. Crazy!

Shawn and John getting in an aerobic warm up before mobilizing.

Shawn and John getting in an aerobic warm up before mobilizing.

MEMORIAL DAY MURPH

On Monday we will be completing Memorial Day Murph. The class will be at 9am. The WOD will begin by 9:15 SHARP. Afterwards, all are welcome to Hoyt Field in Cambridge, near Whole Foods on River St, for some softball. It is sure to be a good time.

WHAT’S ON TAP

Saturday 5/24

For time/weight/reps

Max Double Unders for 2 minutes
Ten STRICT handstand push-ups
Max Double Unders for 2 minutes

Clean high pull @ no less than for 1/2 your body weight for 12-10-8-6 and 4 reps. Use same load for each set.

Max Double Unders for 2 minutes
50 Dips, as many sets as required. If able use rings.
Max Double Unders for 2 minutes.

Post your total time to complete the WOD, the amount of DU’s for each interval, weight used for clean high pull, and number of sets to finish 50 dips to comments. Can you beat 20 minutes?

Sunday 5/25

AMRAP 30

2 Rope Climb
25 Wall-ball, 20#/14# 10′/9′ target
15 Muscle Snatch, catch overhead at full hip extension, not in squat, @ 1/2 body weight
Box Jump, 20 reps 20” box

Monday Memorial Day Murph

Run 1 mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 mile

Wear a 20# vest if you have it

Tuesday 5/27

Complete the following circuit 5 times for reps. The clock is running continuously and the only rest time is the transition between the movements.

1:00 Wall-Ball, 20#/14# to a 10′/9′ target
Rest :30
1:00 Pull-ups
Rest :30

rest 10 minutes

Complete the following circuit 5 times for reps. The clock is running continuously and the only rest time is the transition between the movements.

1:00 Burpees
Rest :30
1:00 Thruster, 45#/35#

Wednesday 5/28

1. For time

Row 1,000 meters
Hollow Rock 90 seconds

Three sets of…
20 Dumbell thruster to a 10″ box, 40#/25#
3 rope climbs

Hollow Rock 90 seconds
Row 1,000 meters

2. Overhead squat
3-3-3

Quickly work up to a heavy weight and perform 3 sets of 3 reps at the same weight.

Thursday 5/29

1. For time
Row 1k
Run 800m

rest 10 minutes

2. For time

Tabata Squats (no less than 15 squats per interval)
50 Sit-ups
10 Muscle ups
50 Sit-ups
Tabata Squats (no less than 15 squats per interval)

Friday 5/30 (Day 1 of Regionals)

1. Clean and Jerk
1-1-1-1-1-1-1

2. AMRAP 15

Lunge with 1/4 your body weight in dumbbells, 20 steps, alternating legs.
20 Push-ups, as few sets as possible.
20 Pull-ups, as few sets as possible.
20 V-ups

Saturday 5/31 (Day 2 of Regionals)

For Time:

Row 500 meters (max effort after warm-up).
Hang from bar and slowly bring knees to elbows 15 reps (no kipping).
Powerclean 15 reps (max load).
Hang from bar and slowly bring knees to elbows 15 reps (again, controlled).
Row 500 meters (all out!).
Powerclean 15 reps (same load as before)

Sunday 6/1 (Day 3 of Regionals)

Partner “FRELEN” for time

Run 400m
21 Thruster, 95#/65#
21 KB Swings, 24kg/16kg
21 Pull-ups
Run 400m
15 Thruster, 95#/65#
15 KB Swings, 24kg/16kg
15 Pull-ups
Run 400m
9 Thruster, 95#/65#
9 KB Swings, 24kg/16kg
9 Pull-ups

20 May / 2014

Tuesday Tip

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The Back Extension (Much too often confused with Hip Extension)

We have programmed the back extension quite frequently as of late due to the arising need to increase the strength of the erectors for each athlete. This movement is often confused with hip extension. Here is a breakdown:

  1. Set up so that the pelvis is trapped on the pads.
  2. Without any movement in the hip, extend and flex at the trunk only.
  3. Range of motion will differ between athletes based on mobility of spine.

pic courtesy of games.crossfit.com

pic courtesy of games.crossfit.com

The hamstrings and glute muscles are working to isometrically stabilize the pelvis. When you are under a load while trying to lift heavy or to complete as fast as possible, not being able to maintain stability of the midline will result in inefficient movement at best and injury at worst.

If we are trying to isometrically hold the spine then why train a movement that emphasizes trunk flexion and extension? Building up the muscles while developing the “hardware” of the CNS to activate those muscles are going to enhance your ability to keep the spine neutral while under load.

If you are in the gym on a day that there are not back extensions programmed, then hit 2-3 sets in your warm up before class. Try to build up to 25 super strict and slow reps. Before long, your lower back muscles will look and feel like steel cables and be bombproof!

 

19 May / 2014

The “New” Whiteboard

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I have had some conversations with a few of you and a consistent remark has been that you miss seeing the whiteboard of everyone’s results for the day on Wodify.

Pocket Coach does not currently have this feature and it may be developed for it either. He is the thing; this is about you and your progress and benchmarking your loads, volume, etc off of another is NOT ideal. You may be creating a glass ceiling for yourself or you may be biting off more than you can chew.

You need to be in tune with your body and its abilities. Know ahead of time what you think you can do. Then as you are warming up make the decision if you can do more or less.

As you read this you are probably thinking to yourself, “Ok, great Neal but what about seeing everyone’s scores.” So we are bringing back the old school! Post your results daily to the blog for the day. This is how we get everyone doing it. If you train in the AM and want to see what the PM did, post your results and others will begin doing so as well. 

If you have a comment about the training for the day or questions, post them to comments. This will help us understand what topics you are interested in reading about and make the blog more robust for you, The Community!

Go Post! Now Greg Williams!

Here was 7am getting after it this morning.

16 May / 2014

FIRE IT UP FRIDAY! 5/16/14

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Boom! It’s another PR Friday and it is time to FIRE IT UP! FIRE IT UP!

Get after the deadlift today and rip that sh*t off of the floor. BEAST MODE. WARRIOR MODEBe sure to post your results to comments here. This blog is going to become the de facto whiteboard for everyone so you can see each other results. 

What Are You Training For?

Speaking of posting results…If you have not been getting into Pocket Coach and tracking your daily training then you are not really training. You’re just working out. That is ok if you have nothing to train for but if you are here for one of the following: improve performance, lose weight, gain muscle and strength, or for any other purpose beyond get a sweat; then you have no idea how to follow what is going on if you are not journaling the process on Pocket Coach. Get in there, play around with it and become comfortable with it. Don’t use excuses, hold yourself accountable. Your coach will then check in periodically to provide feedback and guidance.

051514

What’s On Tap

Saturday 5/17

1. Dumbbell Thrusters from 10″ box
15 – 12 – 9 reps AHAP

2. AMRAP 10
Push-ups 25
Pull-ups 7
Glute-ham raise 7

Sunday 5/18

1. Back Squat – 6, 4, 2

2. “Tailpipe”
With a partner perform three rounds each for time

250m Row
Front Rack Hold, 140#/95#

Monday 5/19

1. For time.
Row 1000 meters @ a 2:00(2:20)/500 meter pace or greater
Sumo deadlift/high pull @ 1/2 body weight X 21 reps
Row 500 meters @ a 1:45(2:05)/500 meter pace or greater
Powerclean (from ground) @1/2 body weight X 21 reps
Row 250 meters @ a 1:30(1:50)/500 meter pace or greater
Front Squat, 1/2 body weight X 21 reps

Tuesday 5/20

1. Run 6 minutes out/6 minutes back @ your chosen pace (no measure)

2. 3 RFT
Dips, max reps
Lunge 20 Steps
Push-press max reps @ 1/3 bodyweight
Lunge 20 Steps
HS Push-ups max reps
Lunge 20 Steps

Score is time and post reps for dips/PP/hspu to comments.

Wednesday 5/21

1. Run 1 mile

2. Perform 5 rounds, rest as little as possible.

15 Back extensions
15 Knee to elbows

3. For time as heavy as possible:

50 Unbroken Thrusters from 10″ box with dumbbells.
Don’t stop or pause; pump them out.

Thursday 5/22

1. Snatch – 6, 4, 2, 2

2. For time (rest only during transition for the weights, have all weights out already)

15 Squat clean and jerk @ 50% BW
Deadlift @ BW, max reps
15 Squat clean and jerk @ 50% BW
Back squat @ BW max reps
15 Squat clean and jerk @ 50% BW

Friday 5/23

1. Bench press – 5, 3, 1

perform 30 band pull aparts in between each round.

2. Lunge 50 alternating steps with DB’s @ 1/4, 1/3, or 1/2 bodyweight and no stopping.

3. Push Press – 5,3, 1

perform 30 band pull aparts in between each round.

4. Glute Ham raise – 15, 12, 9

Hey CFB!

TBT - Coach Pat getting after the Warrior Pose!

TBT – Coach Pat getting after the Warrior Pose!

 

Way to attack every WOD this week.  Everyone has been pushing hard to make themselves better before, during, and after class.  It’s amazing to watch.  Keep it up!

 

Here is another opportunity to make yourself better.  The CFB Yoga Class will help you recover from this hard week of training and prepare you for next week.  It will take place on Sunday morning at 8:30am.  Please arrive a little early to be ready to start right at 8:30am.  In order to participate, all you have to do is sign up below.  Right now we have two people signed up and we need at least six people to make it a go, so please sign up as soon as you can.  If you have any questions please shoot me an email – [email protected]

 

CFB Yoga – Sunday, May 18th @8:30am – Sign Up Here!

 

14 May / 2014

Are There “Better Sugars”?

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This past Sunday, Mother’s Day, I was relaxing and watching the Today Show, when I saw something that made me do this:

 

facepalm-1

 

Let me explain: they had a segment on cooking Mother’s Day brunch featuring Mary J. Blige’s personal chef. She was making a bunch of delicious looking stuff and making it healthy. One item was granola, using mostly nuts, dried fruit, and palm sugar. And as she’s describing the granola she keeps talking about palm sugar as “a better sugar” and a healthier sugar. Now you see why the face palm?

 

I see this on a lot of Paleo blogs too; they’ll use honey instead of sucrose, and almond or coconut meal instead of flour and proclaim it a healthy item.  So now seems like a good time to tackle the “better sugar” question.

 

The Glycemic Index

 

Let’s start here with a quick review. The glycemic index is a measure of how a particular food or beverage affects your blood sugar compared to 50 grams of white bread. Low glycemic foods have a glycemic index (GI) below 55, and high glycemic foods are above 70.  High glycemic foods cause a larger spike in your blood sugar, resulting in more insulin production and usually followed by a drop off. This cycle occurring over and over again can lead to insulin resistance, and ultimately diabetes. Lower glycemic foods tend to hit the blood sugar more slowly, resulting in less insulin release and a more stable curve. This graph illustrates it well (hint: you want to be closer to the blue line).

Image c/o foodpyramid.com

Image c/o foodpyramid.com

 

Now here is where a few common sugars fall on the glycemic index:

 

Screen Shot 2014-05-14 at 9.50.52 AM

Data from the American Journal of Clinical Nutrition and Coconut Palm Sugar 

 

So…

 

It would stand to reason that lower glycemic sugars like palm sugar and agave would be good for you compared to sucrose, right?  Not so fast. Sugar its still sugar. All forms of sugar are calorically equivalent at 4 calories per gram, and are still a source of calories that provides zero nutritional quality (no fiber, no vitamins, no minerals, no other nutrients). Agave is highly processed, and coconut palm sugar production may well be unsustainable.

 

It’s kind of like what I said about high fructose corn syrup and sucrose: just because one thing might be similar or slightly better than another thing, doesn’t mean both are good for you. If you’re pursuing a healthy diet, finding the healthiest type of sugar is like finding the healthiest version of Frosted Corn Cereal – one may be better than another but neither are all that great for you. If you are making something that requires sugar, think about how you can cut back on the sweetness. Maybe add a banana instead of some of the butter in cookies or bread, which will maintain consistency and add more natural sweetness. Or check out Stevia. I haven’t done any research personally (meaning I haven’t used it a bunch yet), but I’ve heard great reviews.

 

What are your thoughts on sugar? Do you have a go-to type of sweetener?


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Athlete of the Month

  • “Warrior” Linh Nguyen

    Warrior Linh

    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 […]

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