Blog

Home
Blog
09 Jun / 2014

Monday Motivation

By There are no tags 0 comments

“Never be afraid to act. You never know how far away you are from your goal — sometimes just reaching out and putting in a little bit of effort can be enough. And, even if it’s not — you tried, and that’s far better than just sitting and waiting for a chance to present itself. If you want to achieve something you have to act, you have to take risks and you have to believe in yourself.”

- Author Unknown

That is such a powerful quote. There are millions of people that sit and do nothing each and every day. They dream about the life they want. The job they want. The house they want. Yet, they still never do anything to get there.

What are you looking to achieve? Do you want to get your first muscle up? Have you been researching online how to do so and then developing the skills and strength necessary to perform one? Daily? How bad do you want it?

Maybe there is a position open at work that will be promotion and opportunity to challenge yourself and bring in reward. Are you studying the craft necessary to win the job and be wildly successful at it? Why not?

Her first successful muscle up! The crowd of 4000+ was louder than at any other time. She didn't win the 2009 Games but she won the hearts of all because she put in so much effort.

Her first successful muscle up! The crowd of 4000+ was louder than at any other time. She didn’t win the 2009 Games but she won the hearts of all because she put in so much effort.

Annie Thorisdottir continuously failing her attempts to perform her first muscle up

Annie Thorisdottir continuously failing her attempts to perform her first muscle up

06 Jun / 2014

060614 – FIRE IT UP FRIDAY!

By There are no tags 0 comments

I was lucky enough to take a couple of days off this week and head down to Newport, RI with my family. Jessica had a conference during the days so I was able to spend some Daddy time with my girls. A good vacation is when you can get some great rest and be in bed by 9pm. It is rare that I am able to get the same type of rest when I am home.

As athletes, we often overlook the importance of nutrition and sleep for performance. Too often we focus solely on the time we spend while in the gym. Pushing our bodies farther than before to squeeze out every last drop of energy. Now that we have Alex on board, weekly blogging about nutrition, and have held multiple nutrition challenges, everyone understands that you CAN’T OUTWORK A SH*TTY DIET.

So, that leaves us with sleep. How many hours a night do you routinely sleep? There is a ton of research out there suggesting 7-10 hours is the optimal range. The number does truly vary by many factors: age, gender, region to name a few. What is most important is the hours required routinely and any accumulated sleep debt.

For example, lets say I normally sleep for 7 hours but there is this deadline at work and I pull a couple of nights with only 3 hours of sleep. I have accumulated 8 hours of sleep debt and it will have an impact on my functions. The body is going to yearn to get back to homeostasis and your performance will suffer until it does.

Beyond just day to day performance, habitual sleep deprivation can contribute to the following:

  • increased risk of obesity
  • increased risk of heart problems and diabetes
  • increased risk for depression and substance abuse
  • decreased mental acuity

Make sleep a priority just the same as you make your training a priority. Schedule it in and don’t allow it to simply be a go to task after everything else is complete. Stop whatever you are doing and get to bed!

WHAT’S ON TAP

Saturday 6/7

For Time

Row 250m
21 Push Press, 95#/65#
Row 500m
15 PP
Row 750m
9 PP

then

Deadlift – 3RM (20 min)
Work up to a max set of 3 for the day

Sunday 6/8

Teams of 2 (same gender) Relay Style

For Time:
Row 500m
21 Pull-ups
15 Overhead swings, 24kg/16kg
Run 400m
21 Dips
15 Power Snatch, 75#/55#
30 Burpees
21 Squats, 95#/65#
Row 500m

Monday 6/9

This is the CrossFit Challenge done as a circuit rather than prioritized. We refer to this as the “Vertical Tabata Challenge.”

Perform each of the following for only twenty seconds. Rest for ten seconds while quickly transitioning to next movement.

Rest for 1 minute after each round and repeat seven times for a total of eight rounds. Total your weakest output from each exercise from all eight rounds. This time your rowing score is in calories.

Row
Squat
Pull-up
Push-up
Sit-up

Tuesday 6/10

1. Front Squat – 3RM

2. Perform 2 rounds of this circuit:

Box Jumps, 20″ in 2 minutes
Lunge 2 minutes, record steps
Row 2 minutes for distance
Squat 2 minutes, record reps

Rest 5 minutes between circuits

Wednesday 6/11

For time & load:

Run 400m
15 Back squat, 15 rep max weight
10 Handstand Push Ups
10 Back squat, 10 rep max weight
8 Handstand Push ups
5 Back squat, 5 rep max weight
6 Handstand Push ups
Run 400m

Thursday 6/12

1. Max Pull-ups – TEST

2. Power Clean max weight for 15 reps
Tabata Squats, total reps as your score
Power Clean max weight for 15 reps
Tabata Squat, total reps 

Friday 6/13

1. Max Dips – TEST

2. AMRAP 20
Run 400m
Max reps L Pull-ups

Saturday 6/14

Gym Closed for CrossFit Level 1 Seminar. Meet at Harvard Track at 9AM.

Sunday 6/15

Gym Closed for CrossFit Level 1 Seminar. Meet at Harvard Stadium at 9AM.

Carla Event 6Hey CFB!  I hope you all had fun cheering on Carla at Regionals last weekend.  It was a blast watching her crush the rowing in event six!  Carla you are Awesome!

 

As new members join the gym I will be throwing out a bit of info on them.  Be sure to welcome them and challenge them to burpees or something fun like that!  Last week Brianna graduated from private training by crushing Fight Gone Bad.  She’s excited to throw down with you guys, so keep an eye out for her!

 

 

Who are you and what are you about?
I’m Brianna, I also go by Bre. I am from Jersey and moved to Boston to complete my MSN. I am currently a psych nurse and finishing classes. I am new to CrossFit and over the last month have become obsessed with it.
 
Why did you join CrossFit Boston?
 
I joined CrossFit because I want to get stronger and get in shape. I wanted an all encompassing workout and CrossFit was exactly what I was looking for.
 
BriannaWhat are some of your goals for this year?
 
In September I am participating in a Mudderella, it is a smaller version of Tough Mudder, and I would like to be able to finish that race without stopping. I am still trying to figure out a good time to shoot for. My general goals for class is to work on my form and really improve throughout the summer.
 
What are you looking forward to once you graduate to group classes?
 
I am looking forward to group classes and becoming part of the CrossFit Boston family. I am excited to see how much I can improve and learn from everyone in classes.
Bre Nicole liked this post
04 Jun / 2014

Diet Soda Can Help You Lose Weight?

By There are no tags 0 comments

phd051809s

 

In a lot of science journalism, there is a lot of jumping to conclusions without really digging into the science. This week we saw headlines screaming about how diet soda can help you lose weight! So you should start drinking diet soda to beat those sugar cravings, right?

 

Not so fast my friend. There are a few things wrong with this study.

  1. The study only lasted 12 weeks, which is fairly short in terms of weight loss. Quite frankly, I don’t care how much weight you can lose in 3 months, I care how much weight you can lose in 3 years. Speaking of which,
  2. Several long term findings have contradicted this study, including the San Antonio Heart study, which found that every diet soda per day was linked to a 65% increase in the likelihood of overweight and a 41% chance of obesity over a 7-8 year period, and the Framingham Heart Study, which found that people who drank diet soda were still at risk for metabolic syndrome and high blood sugar.
  3. The study was funded by the soda industry. Now, not all studies funded by the man produce results that benefit the man, but most do.

 

Of course, correlation does not equal causation (unless you think the declining divorce rate in Maine caused the drop in margarine consumption nationwide), so associations between diet soda and weight gain don’t mean diet soda causes people to gain weight. But it means we should think about these associations, and what could be influencing them, before throwing a few 12 packs of diet coke in our carts. Because chemistry and biology aren’t the only things influencing weight gain, a lot of it is psychological and even economic (I addressed this a little bit in an earlier post on high fructose corn syrup). For example, some people swap regular soda for diet soda, and figure that justifies an extra cookie after dinner. Other people struggle with emotional eating, and swapping Pepsi for Pepsi One isn’t going to address that problem. On top of all that, diet soda is full of artificial sweeteners of questionable safety (especially in high doses). The point is, there’s a lot more that goes into health and weight loss than swapping one thing for another, and all of these things should be considered. 

 

What are your thoughts on diet soda and the beverage industry’s contribution to the fight against the obesity crisis?*

 

*The second part of this question brought to you by the fact that I have started reading Salt Sugar Fat and am curious to hear others thoughts on the topic.

 

 

CrossFit Boston, Erik Barnett liked this post
02 Jun / 2014

ADAPTATION

By There are no tags 3 comments

“The greatest adaptation in CrossFit is of the mind.” -Greg Glassman

CrossFit is so physical. We push our bodies to the limit. Everyday we ask more of ourselves. We hit the WOD, some strength before or after, practice some skills, then mobilize and feed our bodies so we can come back in and do it all over again. This is what CrossFit is between 3-6 days per week.

Read that quote again by CrossFit Founder Greg Glassman. How powerful and true it is. He first made that statement while he was still running the CrossFit Level 1 Seminars around 2004. He and Greg Amundson (CrossFit Amundson, CrossFit Goal Setting, and Santa Cruz Original Firebreather) were observing seminar participants attempt muscle ups. Two males went up for the first attempt ever. Male 1 nailed it. He came down and his buddies were all congratulating him. He responded with humility I knew that I could do it. Meanwhile, Male 2 failed and as his buddies came to offer condolences, he stated that it was ok and that he knew he wouldn’t do it.

You see, you will achieve what you believe. Of course you need to have the appropriate skills and strength. That being a given, your mind will determine the rest.

BELIEVE!

Carla B at Event 6 at Reebok CrossFit Games North East Regionals.

Carla B at Event 6 at Reebok CrossFit Games North East Regionals.

Carla is about to raise the fire today in Canton, MA. In our conversations this week, she feels as though she is poised to provide her best performances this weekend. This is a victory already in and of itself. In these competitions the only part that can be controlled is your own performance. Give it all! Leave it on the floor. Each and every time.

Give ‘em Hell Carla! We are all proud of you.

WEEKEND SCHEDULE

We will be running normal classes this weekend. There will NOT be any open gym after the 11AM class ends at 12. The doors will close immediately so that I can head down to Canton. Please plan accordingly, showers will not be available.

PROGRAMMING

As you may have noticed the programming has veered slightly from the normal continual effort of just 21-15-9 for time or AMRAP 15. There has been more High Intensity Intervals programmed and some strict movements as well. Why? 

Intervals are one of the most effective ways of increasing work capacity. The magic of CrossFit occurs when you are training at your margins. This is 90-95% of your max effort. This is HARD to do and near impossible to put forth in an extended effort. As time increases, intensity drops. These short repeated efforts with rest between are going to allow some recovery and a sustained high effort.

The strict movements are to strengthen certain muscle groups so they can last longer in the traditional WOD’s. Stay true to them. The boxes/med balls are being used as targets to hammer in consistency of range of motion. These next few weeks will get back to squatting 2x per week and an upper body strength lift in addition to the met cons.

WHATS ON TAP

Sunday 6/1

1. Squat snatch – 1RM (20 minutes)

2. Run as far as possible in 8 minutes with a partner. Alternate every 500m.

While one person is running the other is performing squats while holding a 45#/25# plate against their chest.

Score distance and total combined reps as a team.

Monday 6/2

1. Squat Clean 2RM (20 minutes)
2-2-2-2-2

2. 50 Sit-ups.
2 minute sprint on airdyne/rower (calories)
Push-press, 1/3 body weight 21 reps.
2 minute sprint on airdyne/rower (calories)
Push-press, 1/3 body weight 15 reps.
2 minute sprint on airdyne/rower (calories)
Push-press, 1/3 body weight 9 reps.
50 Sit-ups.

Tuesday 6/3

Knee to elbows, 15-12 and 9 reps.
20 Dips
Run 400 meters, max effort.

With no rest between deadlift and pull-ups with only 60 seconds rest between superset:
Deadlift 15 reps (body weight)/Pull-ups 15 reps
Deadlift 12 reps (body weight)/Pull-ups 12 reps
Deadlift 9 reps (body weight)/Pull-ups 9 reps

Run 400 meters, max effort.
20 Dips
Hang form bar and touch knees to elbows, 15-12 and 9 reps. 

Wednesday 6/4

Row 500 meters
Clean and Jerk 15 reps (Choose a weight that is at least 60% of your bodyweight)

Rest 3 minutes

Row 500 meters
Clean and Jerk 15 reps

Rest 3 minutes

Row 500 meters
Clean and Jerk 15 reps

Time each couplet and total time to complete all 3 circuits including 6 minutes of rest.

Thursday 6/5

1. Back Squat 5RM (20 minutes)

2. Repeat this circuit three times with a 60 second break between rounds.

Max reps double unders for two minutes
Max reps Pull-ups
Max reps Floor-press, body weight

Friday 6/6

1. Shoulder Press 2RM (20 minutes)
2-2-2-2-2

2. 3 rounds for time
Sit-ups, 25
Thrusters (off 10″ box), 25 reps (~25 RM load)
Rope Climb X 5

 

Want to be your best?
 
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
Crossfit Music liked this post
28 May / 2014

When Sugar Is NOT The Devil

By There are no tags 0 comments

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!

By There are no tags 1 comments

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!

By There are no tags 0 comments

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!


1 5 6 7 8 9 10 11 30