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14 Feb 2015

Plans for Sunday

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Hey guys, I’ll be posting about the 9:30 class/gym opening time at around 7 AM tomorrow morning. Based on what I’m reading, the 9:30 class is unlikely. However, it’s looking like things should be getting better in the afternoon. If I were a betting man I’d bet that we’ll be able to be open in the afternoon. If we’re going to open in the afternoon, that news will come around 1 PM, and we’ll be open for 2.5 hours from the announced open time, probably from 3:30-6 or so. I know this is less than ideal, but it’s Mother Nature. When I find a way to control the weather, I promise to use my powers for good, not evil.

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I normally like to write my own blog posts, but I saw this post by Eat This, Not That, and it was so damn perfect I had to just re-share it here. The article highlights six foods we normally think are “healthy” (OK, maybe four, because I know you guys knew all about the Egg Beaters and grains), and what we should eat instead.

In the article, ETNT targets:

  1. Dried fruit
  2. Low fat PB
  3. “Made with” whole grains
  4. Ett Beaters
  5. Skim milk
  6. “Protein packed” foods (ok, you should know about the one too, because I already wrote about it)

Read the full article. Anything missing from the list?

Image c/o Battlecat 

 ***We will resume our normal class schedule tomorrow.***

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Who’s ready for spring? I am! I can’t wait to see little baby rabbits like this in the gym!

This weekend, I attended my Level 2 certification course and it was great. As I look back on the last five years of CrossFit Boston, I’ve gotten a little nostalgic about my early days of CrossFit. Since Coach Neal is giving me the opportunity to program for the month of March, I’m going to let that nostalgia creep into the programming for the month. My goal is to do a whole lot less but hopefully do it a whole lot better. Think simple couplets and triplets, heavy days, and SMMFs.

Tomorrow, a bunch of us guys are going to get our meditation on at the 6 PM beginner meditation class at the Cambridge Insight Meditation Center (331 Broadway Cambridge, MA). I’m planning on getting there at 5:45 to get prepared for some serious zen! So far, we’ve got Crosby, Erik, and potentially Josh accompanying me.

What else do we have to share? Send me updates at [email protected]!

Peace and bacon grease,

Mickey

 

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Congratulations to all of the first-time competitors at Saturday’s throwdown. You guys showed real heart and perseverance! Also, congrats to Evan and Brian, our big winners! Most importantly, THANK YOU to all of our awesome judges. Saturday would not have been possible without you!

Here’s a graphic of the final standings:Choose Your Own Damned Partner 2015

MARK YOUR CALENDARS! The next throwdown will be on Saturday, April 25th from 10 AM to 1 PM, and the spring fling will be that same night. While I suggested that it might be an individual throwdown, enough people have expressed a preference for a team throwdown that I’ve decided it will be another team one.

Here are some other features:

• In order to qualify to win, teams must be male/female

• It will be fast-paced like this past one, with *maybe* an extra 20-25 minutes of rest built in, so be prepared!

• It will feature a max lift, one teamified classic CrossFit WOD, and an EMOM elimination round

• The WOD standards and rules will be published at least a week before the throwdown and athletes will be responsible for knowing them before they arrive

• In order to participate, teams will be required to register with a judge

• Athletes will be required to claim and set up their own equipment — Equipment will be available on a first-come, first-served basis and lack of required equipment will result in disqualification from the Rx division

• There will be a twelve (12) team limit and four alternate team slots in the event that any team(s) drop out, first-come first-served

Registration is open and will close on April 18th at 7:59 PM

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It’s going to be awesome. Register here!

 

Peace and bacon grease,

Mickey

01 Feb 2015

Today’s Afternoon Tea Cancelled

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Hey guys,

I can’t make Afternoon Tea today and am tentatively rescheduling to 2/15. Many apologies.

Mickey

If you can think of a better blizzard food than chili, I’ll be surprised. And with a few months left of winter to go, there’s bound to be a few more snowed-in days like yesterday. Everyone seems to have their own chili recipe, perfected over many tries and prepared when the weather starts getting chilly and football games begin to dominate Sundays (or Saturdays, if you’re one of the rare college football fans in the Northeast). Below is my (OK, Pat’s) go-to Chili recipe and as a bonus, a few paleo game day snacks. Share your favorite chili recipe in the comments OR your favorite Super Bowl snack (preferably that is Whole Life Challenge Compliant). 

PAT’S PALEO CHILI 

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Ingredients

  • 2-3 pounds of lean ground beef (90-10)
  • 2 green peppers
  • 2 red peppers
  • 2 orange peppers
  • 2 onions
  • 2 cubanelle peppers
  • 2 poblano peppers
  • 2 cloves garlic, minced
  • 4 slices bacon
  • 1 15 oz can of tomato sauce
  • 1 6 oz can of tomato paste
  • 1 8 oz can of diced tomatoes with green chilis
  • 1 16 oz jar of chunky salsa
  • 2 tsp each of: hot Hungarian paprika, cumin, cayenne, ground coriander
  • 1 TB each of: garlic powder, onion powder
  • 3 TB chili powder

Chop bell peppers and onions. Finely chop cubanelle and poblano peppers and set aside in a large bowl. 

Cook bacon in bottom of a large pot until browned to your liking. Remove, chop, and set aside. While the bacon is cooking, brown meat in a separate pan, drain, and set aside. Add onions and peppers to bacon grease and saute until soft, stirring frequently.

When veggies are cooked, mix in ground beef, bacon, and spices until well blended.

Add tomato sauce, tomato paste, diced tomatoes, and salsa. Cover and simmer 2-3 hours. Enjoy!

GAME DAY FAVORITES

Bacon and Guacamole Sammies from Nom Nom Paleo (just be careful to make them right before game time, or you’ll be battling enzymatic processes all afternoon). http://nomnompaleo.com/post/2538959456/bacon-guacamole-sammies-dont-these-bacon-and

If you’re eating dairy… goat cheese stuffed, bacon wrapped jalapeños http://brittanyangell.com/bacon-wrapped-goat-cheese-jalapeno-poppers-glutengrainegg-free/

Other easy ideas include veggies with guacamole and deviled eggs. I don’t have a great deviled egg recipe, so someone please share theirs!

Feature image c/o Karen Eckberg

26 Jan 2015

Are You Ready to Throw Down?

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I hope you are all well and prepared for Snowpocalypse 2015! Our Choose Your Own Damned Partner Throwdown is on for this Saturday morning! Athletes should arrive by 9:30 to get warmed up on their own and briefed at 9:45. I’ve set the first challenge for our competitors to find judges for Saturday, but I’m also asking you all to volunteer your time for a fun time! Just email me at mickeyg@crossfitboston if you can donate your time. Judges are requested for 9:30 AM to roughly 12 PM. The goal is to start the first WOD at 10 AM and fly through the rest of them quickly. More details later in the week!

Peace and bacon grease,

Mickey

I know a bunch of people in the gym are either doing the Whole Life Challenge or a variation of cleaner eating to kick off the new year. While this is all good news, it can also lead to some pitfalls. One of these, as I’ve mentioned in Paleo posts before, is carb intake and bonking. What is bonking? It’s basically hitting the wall in a workout. It’s not fun.

Why Do We Bonk?

Bonking generally results from not having enough energy to finish your workout (or feeling that way). When you are eating your “standard” non-challenge diet, you’re likely eating some grains, potatoes, etc. Your carb intake is definitely higher than it is when you’re in challenge mode unless you eat a lot of bananas and sweet potatoes. Your body is used to working out at that higher carb intake, and can take a while to adjust. And when you start a paleo or clean eating challenge, your diet usually ends up being low carb (at least at first) even if you don’t mean it to be. The change can be especially drastic coming off of holiday food and cookies. Your body will adapt to the lower carb intake over the next few weeks as the sugar withdrawals subside and blood sugar levels normalize. But still, keeping up a consistent carbohydrate intake is important if you want to get the most out of your workouts. I’m not saying you need to eat 60% of your calories in carbs, I”m just saying you need to get enough for YOU to feel good during workouts and have energy throughout the day. 

Tips To Avoid It

  • Make sure you’re getting enough carbohydrates throughout the day. Unless you’re into doing ketosis, you need roughly 130-150 grams of carbohydrates a day for basic brain function. Obviously you need more than that if you’re coming into the gym regularly. 
  • Time carbs to the workouts, and bring backup. While your body adapts, it helps to consume more carbohydrates around your workouts. If say, you have a banana for breakfast and still feel like you hit the wall, bring some juice (I would imagine 100% juice with no sugar added in very small amounts is OK, but I have not double checked the rules), coconut water, or dried fruit to nibble on between the strength and WOD part of the workout. You could also eat a Fuel For Fire (again, if compliant). A little bit of glucose here will go a long way. 
  • Get a good night’s sleep. I’ve already said a lot about sleep during the last challenge so I won’t bore you further.

How’s The Whole Life Coming?

Sometimes eating clean with no cheats for a long period can get rough. Here are a few recipes I like, as well as where to get a good lunch in downtown Boston.

Paleo Lunches in Boston

Pulled Pork, Sweet Potato, and Pear Stew. A friend made this but added cumin, which sounds awesome.

Fig and Apple Butter. Modified from Pale-OMG (I used no sugar in mine). Great for a pre/mid workout boost.

Grain Free Spaghetti With Bison Meat Sauce . Adapted from my granddad’s meat sauce. 

Any favorite recipes to share? 

Image c/o Louish Pixel

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You can still volunteer to help set up, judge, and clean up, though! Do so HERE. Thanks!

Peace and bacon grease,
Mickey

19 Jan 2015

Focus and Throwdown WODs

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One of our members, Ollie C. (aka Pencilneck Jr.) was recently featured in the Globe! Read the article about how he approaches diving and then watch his focus as he prepares for and executes a beautiful dive.

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Next, watch this 14-minute video on why it exercise may be harder for some than for others:

https://www.ted.com/talks/emily_balcetis_why_some_people_find_exercise_harder_than_others#t-503722

If you skipped ahead without watching the video, one of the speaker’s central points is that focusing on the exercise at hand makes it easier to accomplish more in less time. On the days that your mind is wandering at the gym, doesn’t it always feel as though the weights are heavier and it’s harder to maintain proper form? On the days that you’re dialed in, doesn’t it always feel as though the weights are a little lighter and it’s easier to keep the midline tight? For the rest of the month, I’d like everyone to focus on the work at hand for the hour that you are in the gym. Let’s see if Dr. Balcetis is right or wrong!

Peace and bacon grease,

Mickey

P.S. Afternoon Tea will be next held on Sunday, February 1st at 3 PM. This earlier time is sponsored by SuperBowl XLIX.

P.P.S. Here are the two of the WODs that we will be doing at the throwdown on January 31st from 10AM-1PM:

 
WOD #1: But I Haven’t Been Practicing My Double-Unders!

AMRAP 5

Buy-In: Unbroken double-unders each partner 30 Rx/5 scaled

THEN

AMRAP

Burpee-box jumps 20″ Rx/step-ups permitted scaled

 

1. Athletes may work at the same time on the double-unders but may not progress on to the burpee-box jumps until both partners have completed their double-unders

2. Double-unders nested within single-unders ARE permitted

3. Both athletes must complete their double-unders UNBROKEN (for scaled, if rope stops, rep is broken) before moving on to burpee-box-jumps

4. One athlete works at a time

5. Score will be number of burpee-box jumps performed

 

11.5

AMRAP 20

Partition reps as desired, one partner works at a time.

5 Power cleans (145lbs / 100lbs) (89 lbs / 55 lbs)
10 Toes to bar
15 Wall balls (20lbs to 10’ target / 15 lbs to a 9’ target) 


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