07 Jan / 2015
I feel like every summer I write the obligatory “it’s so hot out, drink more water to replace lost sweat” blog post. But that post is just as relevant this time of year too, if not more so. We all know dehydration in the summer comes primarily from sweat loss, but in the winter a few things can cause it:
- Sitting in heated rooms can cause water to evaporate from the skin (and most of us probably spend a good deal of time around heaters)
- The body uses more water to regulate body temperature in colder climates
- More water is lost when breathing in dry, cold air (normally the average person loses about 500 ml, or 2 cups, of water per day simply breathing. And according to one study, you can lose 42% more water, or almost a cup, when you breathe through your mouth instead of your nose)
Hydration is good for your entire body, facilitating organ function and digestion, promoting heart health, maintaining skin health, promoting immune system function, regulating body temperature, lubricating joints, and controlling blood pressure. Dehydration – the loss of 1-2% of your bodes’ water, can be dangerous. To learn more about dehydration and find out how much water you should drink, see a previous post on hydration.
Of course, it can be hard to convince yourself to drink water when it’s -2 degrees outside and your heaters don’t work all that well. Below are a few tips for staying hydrated during the cold winter months.
- Drink hot water with lemon – I know it can make you feel 90 years old, but it’s actually pretty delicious.
- Keep enjoying your tea and coffee – while coffee often gets a bad rap for “dehydrating” you, it actually doesn’t impact hydration when consumed in moderate amounts (300-400 mg of caffeine or 2-3 cups of coffee).
- Find a container that works for you – sometimes how much you drink is related to what you’re drinking from. I rarely ever drink enough out big nalgene bottles, but will pound water out of a pint glass like nobody’s business. Find something that works for you and drink out of it.
- Set reminders or find an app that works. There are several free ones in the app store that help you track your fluid intake and remind you to drink.
06 Jan / 2015
I am excited to announce that I will be providing Weekend Workshops, starting this Feb! Date, time, and cost will be posted soon! A quick description: it will be 3 – 4 hours depending on the head count. We will be practicing techniques, forms, and balance/stability on many exercises, including Olympic lifting, Gymnastics, and endurance. We will be performing drills for the movement, as well as mobility poses for every exercise. You absolutely WILL be doing a couple WODs during this workshop, come on now, its Coach Jen…don’t forget there will always be a surprise, well maybe……
Lets start this year off being MINDFUL, aware of your body, your mind, and soul.
This is not easy to do, but it can absolutely be DONE! Practice brings perfection, and the greatest part of Mobility isn’t just physical awareness. Connecting with you body in a positive way will give you time, and experience to enjoy life in a different light. So, start this year with an effort of forcing yourself to commit to Mobility.
Challenge yourself to plan your week and attend as many classes as possible, and go to every mobility workshop. What I want EVERYONE to do is be truly willing to do this challenge. Write down what you feel within your body and mind the first class that you take. Then a month later, write down how you feel, where you feel differences, and what you need to continue working on. IF you are doing the Whole Life Challenge, combine it with the Mobility. Write down what you feel at the start of the Whole Life Challenge, about food intake, works outs, and mobility.
IF you have ANY questions PLEASE email me: [email protected]
Obstacles and trials are not a reason to give up, but challenge to improve ourselves. Our pain is not an excuse to back out, but an inspiration to move on.
“If you persistently seek validation from others, you will inadvertently invalidate your own self-worth.” -Dodinsky
NEW YEAR, NEW YOU!
Love, Peace, Happiness -
06 Jan / 2015
Hey Guys! Welcome to January, aka, Mike Gillette’s HOUSE OF PAIN! I kid, but as you may have noticed over the last few days, there is A LOT to cover in each of Coach Mike’s programmed classes. One thing we discussed was asking members to hop on a bike or a rower for four minutes as a pre-warmup warmup, which would allow us a little more time to cover the intended programming. What do we think about this? Let’s discuss!
Also. Sign up for the throwdown or I will maul you in mid-air like this lioness hunting an antelope:
Peace and bacon grease,
03 Jan / 2015
01 Jan / 2015
It is 2015 Baby! This is going to be an epic year as it is our 10th Year Anniversary. Hard to believe that it has been that long and yesterday we completed our 4th relocation of our gym. If you have not yet seen the space here is a video of the 95% completed project.
A HUGE Thanks to all that were able to help out the last few days. It would have been impossible to get it done as quickly as we did without you all. To the STAFF, thanks for putting in the extra time and pushing forward to get it all done. They were long days but you all just kept plugging away and it looks great!
With this year being our 10th Anniversary, we are going to have lots of fun events and activities to enjoy in. Beginning on the 17th with the Whole Life Challenge and MetroWave Fitness for hydrostatic measurements for body composition testing. Then we have the “Pick Your Own Damned Partner” Throwdown at the end of the month. Come February we are going to have a “Couples” co-ed Throwdown so be on the look out for that one as well. These are just the tip of things to come.
FRIDAY CLASS SCHEDULE
Friday we will be holding 2 Classes to launch the new space:
Saturday we will be back to regular schedule with classes at 8, 9, 10, and 11.
For those that have yet to make it in and see the new space, the address is:
100 Holton Street
Rear Unit (behind Dance In Motion)
Boston, MA 02135
I don’t know when the tradition started, but every year around this time everyone is either sharing their resolutions or asking yours for the new year. Resolutions tend to be big, sweeping statements like “I’m going to go to the gym” or “I’m going to eat better” or “I’m going to get better at saving money”. Now, I know we have a lot of smart people in this gym who will immediately predict where I’m going with this whole “resolution” thing. If you’re one of those people, feel free to skip to the end to share your New Year’s Goals!
For those of you who didn’t predict my post, or wanted to read my wisdom anyway, here is the problem: big sweeping statements often never get accomplished. They’re a good generalization, but you need to have a plan. HOW are you going to save more money? What outcome do you want from going to the gym more, and how are you actually going to do it? What does “eating better” mean? So, instead of setting a New Year’s Resolution, I challenge you to set a New Year’s SMART Goal. For a review, SMART goals are:
Specific – clearly define what you want to do
Measurable – how else will you know if you’re succeeding?
Attainable – something you can reasonably accomplish in the given time
Results Focused – measure outcomes, not activities (so just “going to the gym” doesn’t count!)
Timely – give yourself a target date
It’s also important as you form these goals to think about what challenges you might face, and how you’d overcome them. Planning is key, or you’ll just end up failing come February or March.
I’ll give an example using my own New Year’s
Resolution SMART Goal:
Resolution: to get better at mobility and improve core strength
SMART goal 1: To improve my hamstring mobility as evidenced by…. (still looking for an outcome measure and open to suggestions)
SMART goal 2: To be able to hold a plank for 3 minutes by September
Plan: Attend Jen’s mobility class or drop into a yoga studio for class 3-4 times per month, and add plank holds to my workout once a week.
Challenges: Making the time to attend yoga or mobility, getting my butt out of bed on a Saturday morning in the winter, motivating myself to do plank work after I’m tired from the WOD.
Plan to overcome those challenges: Go to bed early on Friday night and make plans with someone else going to mobility so they’ll hold me accountable, find a yoga studio I like and find a friend to go with me (anyone? Bueller?), add plank work to workouts where I’m not rushed – i.e. not the 7 am when I have to be at work by 9.
Alright CFB, what are your New Year’s SMART Goals?
27 Dec / 2014
We are on for our normally scheduled Sunday class at 9:30am tomorrow with Coach Mickey! See y’all there.
On Monday, we will have the 6am and 7am classes then the move will begin. Any help is appreciated. The move is scheduled for the next few days to get the new space all organized and then we will reopen on 1/2 for the following classes:
We are stoked that the day is finally here to move into the new space. It is an awesome space and it will serve our purposes for a very long time.
23 Dec / 2014
After some more thought, we are going to delay the moving into 100 Holton Street until beginning next Monday 12/29 in the morning. Sequentially, I want to get all of the flooring over to the space prior to any of the equipment being moved over. Then we will begin moving the rig. Finally, the rest of the equipment will be moved in.
I expect this to take up the majority of the days Monday-Wednesday and therefore there will not be any classes scheduled. You are more than welcome to come and help on the days you are available.
THE SCHEDULE FOR WEDNESDAY, THURSDAY, AND SATURDAY
Since some of you are still going to be around and craving for something to do, Coach Kari is going to be opening the gym on Wednesday and Thursday morning at 9:30AM. The WOD will begin at 10AM. The doors will be closed as soon as the WOD is completed. Showers will not be available.
On Friday & Saturday, I will have the doors open at 9:15 for a 9:30AM WOD. The doors will be closed by 11AM on both mornings.
In the next day or so, I will post the schedule for next week for the move.
19 Dec / 2014
Hey! I’m a little late today but I think you will be pleased to hear what I have to say. At 1:30pm today we were issued our Certificate of Occupancy for the new space at 100 Holton Street! FINALLY!
There are some details that need to be ironed out regarding the move in date and I will be working on those the next couple of days. Monday I will receive the keys and the process will begin. That being said, the class schedule may be changed to accommodate the move.
Many of you have already departed for the holidays and I wish you all the best. This upcoming year will be our 10th in existence and I am proud to see how far we’ve come and where we are going. Next week there will not be a Fire It Up Friday post so this is my last of 2014. Here is a thought for you:
“Success is neither magical nor mysterious. Success is the natural consequence of consistently applying the basic fundamentals.”
~ Jim Rohn
WHAT’S ON TAP
1a. Push Press – 3×3, rest 30 seconds
1b. Chin-ups – 3×4.4.4, rest 2 minutes
2. AMRAP 10
1. Free Handstand hold – 3×10-30 seconds
2a. Pistols – 5×3 each leg
2b. Gluteham developer sit-ups – 5×10 each leg
3. Groups of 3 – divide the work as see fit (all may run together but only 1 person at a time on the WB/DU’s)
Run 1500m with a sandbag
75 Wallball shots, 30/20
150 Double under
Run 1200m with a sandbag
50 Wallball shots
100 Double under
Run 600m with a sandbag
25 Wallball shots
50 Double under
1a. Deadlift with a 21×2 tempo @ 75%, women 5×8/men 5×5, rest 1 minute
1b. Strict HSPU – 4×2.2.2, rest 2 minutes
30 Bear Complexes for time
1. EMOM 12 – 3 Power Snatches
1-4 @ 65%
5-8 @ 70%
9-12 @ 75%
2a. Shoulder Press with a 22X2 tempo @ 73%, women 5×8/men 5×5
2b. Bent over BB row (no momentum) – 4×8-10, rest 2:00
Wednesday 12/24 CLOSED
Thursday 12/25 CLOSED
Friday 12/26 – TBD
Saturday 12/27 – TBD
Sunday 12/28 – TBD
It’s that time of year CFB! The Holidays are upon us, the renegade rowing league is this Saturday, and it’s starting to look like snow. Are you prepared? Did you get your shopping in early and get the gifts you want to give? Did you register and train for the Renegade Rowing League? Do you have the tools necessary to deal with all of the snow this year? If you answered yes to these questions you’re prepared and ready to have some fun. It’s a good feeling that instills confidence and excitement rather than doubt and worry.
Now, how do you want to feel after next week? Do you want to have doubts and feel worried? At that point you’ll be looking at the New Year and deciding on what Resolution to make and work toward. Setting a goal for yourself and trying to be a better person is not easy. You have to make changes and improve your habits and have a team to support you. We all want to improve and be the person we see inside of our heads. If you’re not prepared to start making those changes it will be a lot harder to accomplish. Luckily you have a great community and team of coaches ready to help you.
In order to be prepared for the New Year and start living the life you want to live, I’d like you to sign up for the Whole Life Challenge with me. I’ll be participating and challenging myself to live a better life and I’d like you to support me, just as I’ll be supporting you. Let’s do it together and Get Awesome! All you have to do is be prepared and sign up now!
Starting on January 17 and ending on March 14, we’ll work to better our health together.
The Whole Life Challenge is simply an opportunity to “try on” a better version of your health and fitness. As a team, we can earn points and lose points (hopefully we’ll earn more than we lose). And the prize is … Well, it’s who you are on March 14. Get prepared now and sign up so that you will be mentally ready to commit wholeheartedly when Jan 17 rolls around.
I want you on the CrossFit Boston team. I want to bring our power in numbers. Together, I want to make all our possibilities real. Register early for the CFB team HERE to take advantage of the special rates and to lock in your commitment to your future healthier, stronger self.
If you’ve never participated in the WLC, check out this VIDEO.
Please reach out to me or your coach if you have any questions! I hope you will join us on January 17th!
Other Important Info!!!
The Renegade Rowing League (think awesome indoor rowing race with fun people, mobility tools to demo, and a holiday potluck afterwards) is this Saturday at 8am! Please sign-up here if you plan on having fun and throwing down with us!
Gym Hours for Next Week:
Monday, 12/22 – Regular Hours
Tuesday, 12/23 – Regular Hours
Wednesday, 12/24 – Closed
Thursday, 12/25 – Closed
Friday, 12/26 – 5pm Class Only
Saturday, 12/27 – Regular Hours
Sunday, 12/28 – Regular Hours