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Hey Guys!
 
Who’s ready for our in-house throwdown on Saturday, September 27th?! I can’t wait! There will be NO CLASSES on the 23rd, so if you want in on some group exercise action at CrossFit Boston, you’ll have to sign up for the throwdown! The deadline for signups will be 11:59 PM Tuesday, September 23rd. In case you missed it, here are the throwdown WODs:
 

WOD #1: Bulgar Wheat

10 Minutes to complete:
500m Row each
20 Burpee Lateral Jumps each
AMRAP Squat Cleans (135/95) or (95/65)

1. One rower per team, movements must be performed in order
2. Partner #1 may perform burpees and squat cleans while Partner #2 rows
3. However, once 1000m row is completed, only one partner may work at a time

4. Score is number of squat cleans completed

WOD #2: A More Chipper Eleven Point One
Complete as many rounds and reps as possible in 12 minutes of:
60 kb swings (American, Red/Green) (Russian, Black/Blue)
45 Sit-Ups
30 Double-unders or 30 singles
15 Power snatches (75#/ 55#) (45#/33#)
 
1. Partners MAY work at the same time
2. All reps must be completed before moving on to next movement
3. All movements must be completed in listed order
4. Each partner must complete at least one-third of the reps of each movement
 
 
WOD #3: Partner Cindy
 
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

1. Only one partner may work at the same time

2. Rounds of Mary are an acceptable substitution for rounds of Cindy

 
 
#PostWOD Notes:
 
1. From Linh, re: Spartan Racing:
 
Mickey, 
 
I saw your post this morning and wanted to reply but my browser is having issues! Can you include this on your blog and help me build a critical mass of Spartans? 
 
Thanks!
 
Athletes of all fitness levels will enjoy participating in a Spartan Race and the feeling of accomplishment that comes at the finish line.The Spartan Race at Fenway time trial is one of my favorite race venues! I’ll be running at 9AM (for time) and 11:30AM (for fun) and willing to run more if people are interested and can’t get in those heats (Season pass perks!). Think about the epic group photo we could get as a group in the ball park if we ran as a team! Use code: NJ20E when registering to get 20% off! I had to run 8.5mi up and down Mountain Creek in Vernon NJ last Sunday at the Tristate Super for this discount so please take advantage! Or, volunteer for half a day and run for FREE! Can’t make Fenway? If you’re interested in joining me in Killington, VT for the Beast, use code VT50 for 50% off SUNDAY’S Race. Oh, did I mention free craft beer, professional photos, and NBC Sports may be on site filming! Have kids? Bring them and sign them up for the Kids Race! 
Hope to see you all at the finish line! AROO!
\m/arrior Linh
 
2. Drinks at Lulu’s this Friday at 8 PM. There is talk about doing karaoke (Japanese for “drunken screaming” afterwards at Do Re Mi.
 
3. Thanks to Ricky, Lauren, Shannon, and Courtney for coming out to 6B Lounge on Friday. More to come soon!
 
4. Did you know that CFB has a book club? If you’re interested in an in-depth discussion of either (A) a book or (B) CFB gossip, then email me at [email protected] and I’ll set you up on the book club email list!
 
That is all. Peace and bacon grease,
 
Mickey
Kevin Farrington liked this post
12 Sep / 2014

FIRE IT UP FRIDAY! 091214

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Fire It Up! Fire It Up!

It’s Friday baby and it is time to get fired up for the weekend and the next week coming up! It was a great week of training. PR Wednesday saw “Tabata This” and though there were not any changes in the leader board for that workout, we did see some names take the leader board for “Glen”. 

Thank you to everyone who came in yesterday and gave his/her all. It means a lot. Courtney has taken the lead spot on the board with a time of 35:05 and Ali is #2 with a time of 37:27. They also were the only two women to finish the workout prescribed. Awesome! For the men, Evan smoked it with a time of 30:55, Mike Lee hit 34:10, Brian “Angry Beaver” finished 34:47, Denis T finished 37:13, and I completed it in 40:32. Again, great work to everyone.

What’s On Tap

Saturday 9/13

1. 10 minutes to work up to a Power Snatch double (heavy but not maximal)

2. EMOM 12
3 Burpees
1 Power Snatch (use the same weight you just worked up to for the double)

3. Abs
weighted plank holds 6 x 20 sec with 40 sec rest between efforts

Sunday 9/14

1. 3 x 400m with 2:00 rest

2. Partner WOD
AMRAP 12
10 Pull-ups
8 Ring Dips
6 Front squats, 155/105

Relay style alternating by rounds with 1 person working at a time.

Monday 9/15

1. Front Squat
5 reps @ 60%, rest 1:00
8-12 weighted push ups (AHAP), rest 1:00
5 reps @ 70%, rest 1:00
8-12 weighted push-ups (AHAP), rest 1:00
5+ reps @ 80%, rest 1:00
8-12 weighted push-ups (AHAP)

2. Complete 3 of the following intervals
Row 500m
Max Pull-ups
rest 3:00

Score the average reps completed per round for the pull-ups. In comments break down each round individually.

Tuesday 9/16

1. Complete 3 rounds for time
Run 500m
10 Power Cleans, 135/95
5 Front Rack Lunges each leg

2. ABS
L-Sit holds 6 x 20 sec with 40 sec rest between

Wednesday 9/17

1. Test – Row 500m

rest 8 minutes

2. “Plaza of Death”

Complete for time
50 Squats
40 Sit-ups
30 push-ups
20 pull-ups
1-mile run
50 squats
40 sit-ups
30 push-ups
20 pull-ups

Thursday 9/18

1. Bench Press
5 reps @ 60%
Kipping Pull up cluster 7.7.7 rest 10 sec between cluster, rest 1:00
5 reps @ 70%
Kipping Pull up cluster 7.7.7, rest 10 sec between cluster, rest 1:00
5+ reps @ 70%
Kipping Pull-up cluster 7.7.7

2. AMRAP 6
10 Burpee to a 45# plate
30 Unbroken Russian Swings, 24kg/16kg

Friday 9/19

“Nutts”
For time

10 handstand push-ups,
15 deadlifts (250lbs/165lbs),
25 box jumps (30in/24in),
50 pull-ups,
100 wall-ball (20lbs/14lbs),
200 double-unders,
Run 400 meters with a 45lb plate.

10 Sep / 2014

911 & Glen Doherty

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glenincountry

Today is the 13 year anniversary of one of the most horrific events to ever occur on US soil. The Twin Tower bombings in NYC on 9/11/01. It will be a date that forever stays in my memory. Fast forward to the day 11 years later and another horrible event  will forever be remembered. The tragedy that occurred in Benghazi, Libya at our US Embassy.

One of our very own, Glen Doherty, was stationed in Benghazi on security duty for Ambassador Stevens. There are many details out about the attack and I have no desire to go into specifics here. What I would rather do is write about one of the best people that I have had the pleasure of knowing.

Glen came to CFB while we were still in Roxbury. He worked for peace and security in the middle east after having exiting the SEALS in 2005 after a 10 year career. Glen was larger than life and always had a smile on his face, especially at the darkest point of any WOD. His energy and enthusiasm made everyone better and he treated everyone the same whether he was a newbie or a long time veteran of CFB.

Upon his last days at CFB he brought me a framed quote that I still have in my home office. It is of President Theodore Roosevelt and it reads:

“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood, who strives valiantly; who errs and comes short again and again; because there is not effort without error and shortcomings; but who does actually strive to do the deed; who knows the great enthusiasm, the great devotion, who spends himself in a worthy cause, who at the best knows in the end the triumph of high achievement and who at the worst, if he fails, at least he fails while daring greatly. So that his place shall never be with those cold and timid souls who know neither victory nor defeat.”

Today we honor Glen and all of the 2,977 victims from 911. Please post your results to comments as tribute.

Godspeed 

10 Sep / 2014

Why Running Makes You Go

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277844911_92897c47b1_zSince half marathon/marathon/spartan race season is upon us, I thought a little post on running and GI issues was in order. I think many habitual, sometimes, and “only if a bear is chasing me” runners alike probably know the feeling of having a perfectly beautiful run (or 5K test, whatever), and then BAM you gotta go. I have even heard the joke that you’re not a real runner until you’ve gone to the bathroom in public. But why does this happen?

More often than not, the source of stomach pain and bathroom breaks on a run is because of food choices, and the biggest culprit is sugar. Many runners use sugary chews, goos, or snacks to stay fueled during the run. This is smart, obviously – readily available carbohydrates at periodic times during an endurance activity will help you maintain the activity longer. So what’s the problem?

IMG_3168Osmosis is the problem. Remember from biology class that osmosis is the movement of water molecules between a semi-permeable barrier to the side with higher solute concentration so as to equalize the concentration on both sides. Your body likes to maintain a particular balance – known as homeostasis – and osmosis helps it do this. So when that high carbohydrate, low everything else fuel item of choice is digested very quickly in the stomach, it moves to the intestine. Now the intestine has a high concentration of “solute” (the sugar. Osmosis kicks in, and water is drawn into the intestine, which makes stool (that’s health professional speak for poop) looser. And I think we all know where this is going.

How Can You Fix It?

There are a few ways you can try to fix this. Of course, everyone is different, so it will likely come down to some self experimentation. 

  • Avoid corn sugar. According to a blog post on constipation by Dr. Reddy, an Associate Professor of Pediatrics and Adolescent Medicine at the Western Michigan University School of Medicine, corn syrup – along with apple, pear, and prune juices – is not absorbed very well by the intestine, and have a stool loosening effect.
  • Space our your fuel – intend of eating a whole bag of chews (for some, up to 45 grams of sugar) all at once, eat 2-3 chews (or about 10-15 grams of carbs) every half hour. This will result in slower infusion of sugar to the intestine, which will avoid the large osmotic response. 
  • Don’t over hydrate – it’s good to drink water, of course. But water IN the intestine is kind of the problem. So having a lot of water at once, especially with your fuel, could cause the same issue. Try to sip water throughout the run/race, aiming for about 8 -16 ounce an hour. 

Image 1 c/o Vicki Wolkins

08 Sep / 2014

Video!?

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Hey Friends! 

First thing, PLEASE send me your video! :) Thor was first..WHO is second!?

Before classes, go through a quick flow of what we did starting class. DD, plank, Updawg, leg raise and then to a lunge. Do both legs a few times! The “Vinyasa” is important so trust me when I say practice. 

 

Class this week will be upper body. Of course your entire body will be in action but your breath, your mind and you ability of awareness. Can’t wait to give you guys some more loving! 

 

VIDEO’S!!!!!!!!!

 

 

 

 

05 Sep / 2014

FIRE IT UP FRIDAY! 9/5/14

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First week of September is in the books and this week some of CFB’s OG’s hit some great PR’s on “Grace” and reshuffled the leader board. Big congrats to Carolyn B, Jo B, Audrey, and Vijay for dominating the leader board! The key to their success has been consistency. Each trains 3+ times per week and have put in time for the last 6+ years. Great work!

The "Gingers" conquering Grace.

The “Gingers” conquering Grace.

Audrey and Vijay at 7am leaving their mark on Grace as well.

Audrey and Vijay at 7am leaving their mark on Grace as well.

WEEKLY PROGRAMMING

This upcoming week the strength days will fall on Saturday, Tuesday and Friday. If you don’t make it in on those days, it is important that you make up the strength workouts either before or after your training sessions on the days you do. The last set of the strength WODS is a max rep set. So if you see 5+ then you hit at least 5 and then all else is gravy. 

The new Pocket Coach is going to be launching soon so be sure to be logging your records so you have the data stored.

Saturday 9/6

1. Shoulder press
5 reps @ 60%
Max strict pull-ups BW, rest 2:00
5 reps @ 70%
8-10 strict pull-ups (AHAP) BW+, rest 2:00
5+ reps @ 80%
8-10 strict pull-ups (AHAP) BW+, rest 2:00

2. Complete 3 rounds for time
Row 500m
35 Air Squats

Sunday 9/7

Nigel’s Filthy Fifty

For time:
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 Burpees
50 Double unders

Monday 9/8

AMRAP 15
24 Step ups, 20″
12 Power clean, 135/95
6 Push jerk, 135/95

Tuesday 9/9

1. Deadlift
5 reps @ 60%, rest 1:00
Handstand push-ups, 4-8, rest 1:00
5 reps @ 70%, rest 1:00
Handstand push-ups, 4-8, rest 2:00
5+ reps @ 80%, rest 1:00
Handstand push-ups, 4-8

2. Complete 5 rounds for time
Run 200m
12 Toe 2 Bar

Wedensday 9/10

“Tabata This!”

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

Thursday 9/11

“Glen”
For time
30 Clean and Jerks
1 mile run
10 rope climb
1 mile run
100 Burpees

Friday 9/12

1. Push Press
5 reps @ 60%
Bent over BB rows, 8-10 reps; rest 1:00
5 reps @ 70%
Bent over BB rows, 8-10 reps; rest 1:00
5+ reps @ 80%
Bent over BB rows, 8-10 reps

2. AMRAP 4
10 Pistols
10 Burpees

rest 4:00

AMRAP 4
15 calorie row
10 Burpees

03 Sep / 2014

The Politics of Diet

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I’ve noticed that diet has become quite political these days. Many people feel very strongly about their chosen diet, and love to share news articles and studies supporting their particular view. And boy was everybody tweeting about that low carb v. low fat diet study yesterday. 

 

Screen Shot 2014-09-03 at 8.11.47 AMScreen Shot 2014-09-03 at 8.11.28 AM

I hadn’t had time to read the study, but I did get to read Dr. David Katz’s take on it (he’s the Director of the Yale Prevention Research Center, so I guess he’s kind of smart) and I’m glad that was the first thing I read. It highlights how important it is for us (well, our journalists should be doing this but they sadly rarely bother) to read these studies. Nutrition science is still new and there are still a lot of challenges, but we don’t need to muck it up further by conducting and publishing truly crappy studies. 

Since Dr. Katz essentially wrote everything I would have – and likely better – I’m going to yield the floor to him now.  From Dr. Katz on LinkedIn:

 

Diet Research, Stuck in the Stone Age

You cannot get a good answer to a lousy question.

The current diet study making headlines purportedly asked, and answered this question: which is better for weight loss and improving cardiac risk, a low-fat or a low-carb diet? For starters, that is a truly lousy question, resurrected from something like the Stone Age. I doubt even the Paleo clan find the question attractive, since they like prehistoric food; not prehistoric research questions about food.

Why prehistoric? Because it is long known and well established that dietary fats run the gamut from good to bad to ugly. No good diet should willfully exclude the monounsaturated fats and omega-3s in nuts and seeds and avocados; I’m pretty sure everybody not stuck under a boulder knows that.

There is on-going debate today about specific effects of specific fats, but the wholesale cutting of dietary fat intake was pretty much yesterday’s news yesterday. The relevant concept today would be plant-based eating, which at the extreme of veganism, tends to be low in fat- but as an effect rather than an objective. This was not a study of a vegan diet.

The concept of low-carb is also terribly outdated, and was silly when it was first spawned. Everything from lentils to lollipops is carbohydrate; why on earth would anyone want to treat such a vast expanse of the food supply as if it were just one thing? Sillier still, all plant food is a carbohydrate source. A truly “low carb” diet is, of necessity, low in all plant foods- including vegetables, fruits, nuts, seeds, beans, and lentils along with whole grains. This is directly at odds with everything we know about diet and health across the lifespan.

Read more.

PS If you like reading about a common sense approach to health and would like to read about it more often than my once weekly blog, use the link above to follow him on LinkedIn.

Nigel Battling Dave

Hey guys! How was your Labor Day weekend? Mine was awesome. I got a chance to relax, see Tiff, DJ a former member‘s wedding, and witness a full house at CFB tackle Fight Gone Bad! Talk about inspiring!

In any case, this coming Sunday, we will be taking on the Filthy Fifty in honor of Nigel C.’s and Dave L.’s birthdays. I’ll be spinning some awesome WOD jams and there will be food/drink/merriment afterwards. There may even be some panda dogs running about, but I’ll make no promises! If you’re interested in taking a plate of Soul Fire BBQ to the face, please email me at [email protected] Food will be a mere five bucks ($5) per plate.

Also, I’d like to provide an update on the in-house throwdown that we’re having on Saturday, September 27th. There is a sign-up sheet posted on the events section of the white board. So far, we have twenty-four slots filled so it means we only have six slots remaining! Again, this throwdown is meant to be a fun event rather than a super-competitive event, so definitely sign up if you’re on the fence. We’ve got a couple of sponsors lined up (including RacePak, Via Privé, and Progenex), so the winning team will get some neat prizes!

Here is WOD #2:
 
A More Chipper Eleven Point One
Complete as many rounds and reps as possible in 12 minutes of:
 
60 kb swings (American, Red/Green) (Russian, Black/Blue)
 
45 Sit-Ups
 
30 Double-unders or 30 singles
 
15 Power snatches (75#/ 55#) (45#/33#)
 
1. Partners MAY work at the same time
2. All movements must be completed in listed order
3. All reps must be completed before moving on to next movement
4. Each partner must complete at least one-third of the reps of each movement
5. These conditions may change after loop-holes are discovered.
 
Who will take the remaining spots in the throwdown and more importantly, WHO WILL TAKE HOME THE CROWNS*?
 
Peace and bacon grease,
Mickey
 
 
* Most likely paper crowns from Burger King.
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01 Sep / 2014

First Mobility Class

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Mobility is FINALLY here! Every Wed. @ 7:30pm is YOUR new Mobility class! Class will be an hour long, BUT if anyone wants to stay after class for a little while and continue working on some movements, that is fine with me! Just please let me know ahead of time, so I can plan on staying. 

Now, the first class, I will be communicating on the reasons in why I am bringing Mobility to CFB, and I want to know what everyone needs to pay attention to with your own body. In my experience of working with clients in mobility, hands on, assisting and cueing, I am used to working with different injuries, ages, and body types. So, trust me, YOU are in good hands! You will absolutely be doing mobility but you will be doing movements where I can read everyone’s bodies, being aware of limitations and alignments. Everyone will obviously be different, but I am sure there will be MANY of you having common difficulties or annoyances.   

Equipment: (IF it has a * it is required)

- Lacrosse Ball*

- Mat

- Strap*

- Blocks 

I hope everyone who said they will be coming, ACTUALLY comes! For those who decide to commit to Mobility, YOU are going to have a lot fun and be excited about what I have in store for you! We will talk about it more in class, but I will be having everyone who COMMITS to mobility, video tape yourself in performing a FULL Snatch or a lift you are able to perform. You will start off knowing where your body is tight, disconnected, and needs a little LOVE. A few months down the road, I will have you be doing this again. So you can SEE what I am talking about every time I speak of mobility and you will also SEE what has helped you, and will CONTINUE helping you reaching every goal you are working towards! 

I am BEYOND excited and full of joy to give you all the feeling of my passion, in the reasons why I do, what I do! Mark my words, you WILL thank me. You DO NOT have to say it, but I know you will feel thankful! 

29 Aug / 2014

082914 – FIRE IT UP!

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FIRE IT UP! FIRE IT UP! 

It’s the last Friday of Summer! Labor Day is Monday and the kids start school the day after, if they didn’t already. It’s a great time to recommit to your fitness and goals. We have a lot of programs coming up to help you do just that. Strength Challenge 2.0 is on the horizon, Mobility class, and the Co-Ed Throwdown. I know the list definitely has gotten larger the last few days of those participating in the Throwdown. It’s going to be a ton of fun for everyone.

LABOR DAY CLASS SCHEDULE

We will be running one class this Monday at 9am. It’s none other than “Fight Gone Bad”. Put in the work to recognize all the contributions workers have made to the strength, prosperity, and well-being of our country.

PROGRAMMING FOR NEXT WEEK

The last two weeks have been spent finding 3RM’s in many lifts. Beginning this upcoming week the strength lifts will be based on percentages of those lifts. You need to compute the Estimated 1RM for each of the lifts to ensure you get the most out of the training. Here’s how:

1 Rep Max = wt lifted x 3 reps x .0333 + wt lifted

Lets assume you hit 300 on the back squat for 3 reps. Punch that into the formula and it looks like this:

1RM = (300 x 3) x .0333 + 300
1RM = (900 x .0333) + 300
1RM = 30 + 300 = 330

From here you will take your percentages as written for the day.

Saturday 8/30

CF Warm up

1. Back Squat – 10-1-10-1-10

2. 3 rounds for time
400m run
21 Front Squats, 115/75
15 Pull-ups

Sunday 8/31

With a partner complete for time
200m Medball run, 20#/15#
Max Burpees
400m Medball run, 20#/15#
Max Power Clean, 95/65
800m Medball run, 20#/15#
Max Back Squats, 95/65

While 1st partner completes the medball run, partner 2 performs max burpees. They switch partner 2 runs while partner 1 performs max burpees. Continue until both have completed the 800m run. Score is both time in seconds + reps completed.

Monday 9/1 – Labor Day 9am WOD ONLY

“Fight Gone Bad”

3 rounds of:
Wall-ball shots, 20-lb. ball, 10-ft. target (reps)
Sumo deadlift high-pull, 75 lb. (reps)
Box jump, 20-inch (reps)
Push press, 75 lb. (reps)
Row (calories)

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate,” the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Tuesday 9/2

1. Heaving Snatch Balance – 3 x 5 keep it light and focus on technique

2. Complete reps of 10-9-8-7-6-5-4-3-2-1

Squat snatch, 135/95
Push-ups (double the reps)

PR Wednesday 9/3

1. Back squat
5 @ 60%
max dips BW – rest 2:00
5 @ 70%
8-12 dips BW+ (AHAP) – rest 2:00
5+ @ 80%
8-12 dips BW+ (AHAP)

2. “Grace”

30 Clean and jerks for time (should be no longer than 6 minutes)

135/95

Thursday 9/4

1. Run 3 x 500 @ 80% rest 2:00 between efforts

2. AMRAP 15
21 Russian Swings, 32kg/24kg
14 Goblet Squats, 32kg/24kg
7 Pull-ups

FIRE IT UP FRIDAY-GRINDER 9/5

Complete 2 rounds for time

25 Deadlift, 275/175
25 Box Jumps, 24/20
25 Wallball shots, 20/15
25 Power clean, 185/125
25 Wallball shots, 20/15
25 Box Jumps, 24/20
25 Push press, 135/85

Saturday 9/6

1. Shoulder press
5 reps @ 60%
Max strict pull-ups BW, rest 2:00
5 reps @ 70%
8-10 strict pull-ups (AHAP) BW+, rest 2:00
5+ reps @ 80%
8-10 strict pull-ups (AHAP) BW+, rest 2:00

2. Complete 3 rounds for time
Row 500m
35 Air Squats


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