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29 Jan 2014

Eat Like It’s 1899

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Vermont_cow

In 1899, William McKinley was President of the United States, a 50 gallon barrel of maple syrup cost $.89/pound, and the bicycle frame and motor powered vacuum cleaner were patented. But was really interests me about 1899 (and the years following up through the 1940′s) is how people ate. Just think about it for a minute…

 

  • In 1899 nobody had refrigerators or microwaves. So no Lean Cuisines or Frozen Lasangas for our 19th century friends. 
  • People in rural areas mostly grew their own vegetables. People in cities bought vegetables from the market on a near daily basis (in fact, most of Europe still does this. That might be one reason Europe does food better than America).
  • Most people ate meat from their own livestock or from livestock nearby. Many people probably still hunted their own meat (venison burger anyone?). Although people in large cities did eat meat from factories with some pretty nasty processes (go ahead and check out Upton SinClair’s The Jungle if you don’t believe me).
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28 Jan 2014

Training vs. Performance

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It’s competition season guys. That’s right, the Open is upon us. Many of us have just competed in Not Your Average Joes at North Shore CrossFit or the CrossFit Phoenix Rising Championships. Competition is a ton of fun and there is nothing like a big event to inspire some new PR’s and top notch performances.

With that in mind let us have a brief discussion of training vs. performance.

When we train, we are looking to elicit a training response from our body and mind that will increase our capacity. In most cases we want to train with “perfect” movement standards. That means those pull ups show the whole head over the bar, our kettlebell swings are perfectly in plane with the body in the overhead position, and when we do push ups our whole body moves as a unit. Every motion is another step towards excellence in motion. This is how we build capacity.

When we compete the goal is to meet the competition standard as effectively and efficiently as possible. How do we do our push ups in competition then? As efficiently as mandated… thats it… snatches, box jumps, dolphin burpees… all to standard of the event… Often times this leads to some interesting variation, there is nothing wrong with this, but we don’t do ourselves any favors by adopting some of these abbreviated movement standards.

I have always been impressed with the quality of movement at CrossFit Boston, especially with the barbell movements. Keep up the great work everyone!

-JG

22 Jan 2014

Kale And The Thyroid

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5905454471_7e0ce0ef97_nKale is, and has been, the new “it” vegetable for a while now. I think it was also the “it” vegetable a few decades ago, then went away and came back. Anyone who wore bell bottoms in the 90′s thinking it was so new, only to see pictures of mom rocking the same thing in the 70′s knows that sometimes happens. 

 

But now, we have a few articles – like this one on “The Dark Side Of Kale” – discussing the potential for kale and other cruciferous vegetables – including broccoli, bok choy, cabbage, cauliflower, collard greens, and brussels sprouts –  to cause problems with our thyroid. Here’s the gist of the article: 

 

A lot of people, even President Obama and Kevin Bacon, love kale. Kale is awesome. But, then a reporter from the times (a young, healthy 40-something) found out she had hypothyroidism. Apparently, a Google search lead her to lots of information about how the kale she juiced every morning and some other cruciferous vegetables have been linked to hypothyroidism. Researchers from Oregon State University explain that this can happen because certain compounds in the vegetables break down to some compounds which can interfere with the body’s ability to produce thyroid hormone and other compounds that can compete with iodine for uptake by the thyroid (the thyroid needs enough iodine to function normally). But, the good news is, the risk of developing hypothyroidism from too much raw cruciferous veg appears to be troublesome mostly in the presence of an iodine deficiency. The article also notes a few other things you can do to prevent this problem…

1. Cook your kale – cooked kale loses many of its goitrogenic properties (those qualities that cause thyroid issues) when it’s cooked.

2. Eat seaweed to make sure you’re getting enough iodine

3. Add a Brazil nut every now and again  - Brazil nuts have plenty of Selenium, and Selenium can help support normal iodine levels.

4. Alternate between cruciferous and non-cruciferous vegetables.

 

Afraid of kale now? Don’t be. As one of the interviewed experts points out, the poison is in the dose. Eating a few servings of raw kale, broccoli, or brussels sprouts per week is fine. Juicing several pounds of kale or spinach everyday may put you at risk. (Besides, you shouldn’t be juicing all your vegetables anyway, because you lose all the good fiber in them when you do that).

 

So, does kale cause hypothyroidism? No, not usually. But it might, if you eat over 3 pounds of it raw everyday. If you’re not doing that, feel free to keep enjoying your kale and broccoli – it is a good source of important nutrients like fiber, B vitamins, and iron.

16 Jan 2014

Fire It Up! Jan 17, 2014

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Another little Thompson is about to Fire It Up in style by coming into the world.  As I write this post Little Thompson is not here yet but it’s a matter of what hour will she decide to grace us with her presence!

I will get next weeks programming up for everyone over the course of this weekend.  As an FYI there will only be class on Saturday at 9&10 then oly at 11am.  Coach Julie is covering the house while everyone else is out playing at NorthShore CrossFit.

 

Thats it for now, stay tuned!

14 Jan 2014

Kevin Ogar

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As you may have read or heard, athlete Kevin Ogar of CrossFit Unbroken in Denver, Colorado, was severely injured during this past weekend’s OC Throwdown.  He was performing a snatch that he missed behind and it fell onto his mid back.  This accident severed his spinal cord at T 11-12.  He is in IC and is paralyzed from T 11 down.  

It really is a freak injury as anyone that has spent enough time under the BB performing snatches has probably done the same thing.  I don’t know Kevin personally but everything that I have read about him and have heard about him from those that do know him is that he is a stand out person.

What makes the accident even more tragic is that Kevin did not have health insurance.  A fundraising account has been made to assist in his medical bills.  If you are able to give anything, here is the link to do so: Kevin Ogar.

Kevin Ogar

Alex Black, owner of WICKED GOOD NUTRITION, has sent us the following grocery list to help you get started as we head into the weekend.

We are still on for Saturday morning! Hydrostatic Measurements and Testing WODs all day long at CrossFit Boston!

This shopping list is for 1 person for 1 day of healthy meals. For more support, you can contact Alex Black and join her Transformation Challenge group for the next 6 weeks. She will have weekly group meetings and be available for weekly check ins when you need support.

To determine if you should purchase organic please visit her blog: http://wickedgoodnutrition.com/organic-foods/

Produce:

1 apple

1 bunch of kale

2 limes

1 package romaine hearts

1 avocado

1 package cherry tomatoes

1 red bell pepper

1 package strawberries

1 lemon

1 banana

Pico de gallo

Meat:

1 lb boneless, skinless chicken breasts

  • Look for free range and/or organic chicken

Beef Jerky

  • Look for options with no preservatives or added sugar. The brand sold in the gym is a good option.

Dairy:

6 Eggs

  • Look for free range and/or cage free

1 container of Greek Yogurt (6 ounces)

  • 0%, 2%, or full fat versions are all OK. No added sugars or preservatives. Chobani and Fage both have good versions.

Beans, Legumes, and Nuts:

1 Small can of Black Beans

Almond Butter

  • Look for the kind with no added sugar. Only almonds and salt. If you are going to Whole Foods, grind your own!

Plain Walnuts

Spices and Herbs:

Dried Onions

Fresh Cilantro

Basil

Oregano

Salt and Pepper to Grind

Extras:

Olive Oil

Chicken Broth *NO MSG

Almond Meal (Almond Flour)

Look for recipes on Alex’s website: www.wickedgoodnutrition.com

We are all here to support you as you make these changes to a healthier life! Here’s to a WICKED FIT 2014!

24 Dec 2013

Christmas Day Workout

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Hey everyone this Wednesday, Christmas Day there will be one workout at CrossFit Boston at 10am.  Obviously everyone will be welcome to come in and celebrate together however in addition I will be dedicating the workout to Gil Welch.  This is a man who went out of his way when I was a boy to make me part of his family and whom I always remember for his incredible work ethic, loyalty and kindness.  Over the last two years he has overcome stage 4 Hodgkin’s Lymphoma, lung cancer, a brain tumor and now kidney cancer.  His family will be responsible for a large deductible at the beginning of the year in order to continue to provide him the care he needs.  Donations are not required but they are appreciated. -Coach Jason

Gil’s Facebook Page https://www.facebook.com/gilsfight

Gil’s Go Fund Me Page http://www.gofundme.com/fightwithgil

Fire It Up Friday will be coming out shortly with the recap and next week’s programming but I think its important to put out there again the upcoming schedule during the holidays.

Saturday 12/21 – There will only be a 9am and 10am class.  At 12pm the Renegade Rowing League will host the first of its 2K Competitions.  

Tuesday 12/24 – 8:30AM – 10AM One WOD with Coach Tito.  Come with your festive spirit and rock it out!  Prize for best costume determined by all in attendance.  Extra consideration for those dressed as elves!

Wednesday 12/25 – CLOSED

Thursday 12/26 – CLOSED

Friday 12/27 – Limited Schedule: 7am, 8am, 4:30pm, 5:30pm  The gym will be closed in between 9am and 4pm.

Saturday 12/28 – Normal schedule

Sunday 12/29 – Normal schedule

Monday 12/30 – Normal schedule

Tuesday 12/31 – Limited Schedule: 6am, 7am, 12pm, & 4:30pm

Wednesday 1/1/14 – CLOSED

Thursday 1/2 – Resume regular schedule with a 7:30pm class

17 Dec 2013

Lose Hate not Weight

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The holidays are here and I’m sure as you are reading this you are elbow deep in hot chocolate and and Christmas cookies styled to appear as your favorite CrossFit Boston Coach.

Good, enjoy it.

I just read a blog by a very well respected and very well intentioned fitness expert who was equating the individuals lack of ability to maintain their six pack over the holidays to a lack of self-value.

That’s bogus.

CrossFit, health and fitness is a big part of our world but so are our families, friends and traditions. So over the next couple of weeks don’t go out of your way to drink a whole gallon of egg nog in one sitting but let yourself feel okay about knocking back some holiday favorites with your favorite people. The grind will be back soon enough and so will your beach body.

Happy Holidays,
-Jason Gee

FIRE IT UP!  FIRE IT UP!

Whew, lots of 13′s today.  Lucky 13 for sure here at CFB.  Another week of solid effort, kicking ass, and excelling in general.  Way to go and keep it up.  

Some questions came up this week regarding the prescription and how to approach the workouts.  I want to address this for everyone so that all has a better plan.  Keep in mind it is not absolute.  There are many ways to go about this.  What I am offering is ONE way.

First begin with MECHANICS.  You first need to look at how well you move for EACH movement.  Where are there opportunities?  What can you rock out like crazy?  If you have poor thoracic and shoulder mobility, then don’t think about adding heavy weight to a snatch!  You are only going to get yourself injured.  Pushing through with really bad form is NOT being BADASS, its being UNINTELLIGENT.  Remember, this is about long term success.  Bottom line scale back the load you are using to first prioritize moving better.  The same can be said for volume as well.  Reduce the exposure in a stressful environment until you have developed proper mechanics.  While performing 100 pull ups in a WOD may sound really cool, you probably would have gotten a better training effect with 30-40.  This is what you are being taught during Fundamentals Training.  If you joined the gym pre-fundamentals, then set up a time with a coach to go through some private sessions.  You will gain a great deal of insight from the one on one attention.

The second part goes hand in hand with MECHANICS and that is CONSISTENCY.  Once you demonstrate competence in a particular movement, what is the next step?  Becoming consistently better at that movement.  Demonstrate that you have really developed the hardware for the movement pattern.  If you are training in class 3-4 times per week you may not get regular exposure to certain movements that you are struggling with.  This means you need to take it upon yourself and get some extra PRACTICE on your own time.  This could be as simple as 10 minutes before or after class time a couple days during the week.  It doesn’t mean you have to spend hours and hours each and every day.

Last you are finally ready to add INTENSITY.  Weight, volume, speed, etc.  These are all components of intensity and it is where the magic of CrossFit occurs.  Don’t rush to this phase.  You will still be partaking in excellent training and development while you focus on the first two steps while setting the table for a long term path of health and fitness.

UPCOMING SCHEDULE

There are quite a few changes to the schedule as we go into the final weeks of 2013.  Please take some time to familiarize yourself with them to avoid confusion and frustration.

Saturday 12/14 – Holiday Throwdown & Holiday Party at Daedulus

There will be NO regular classes.  The throwdown begins at 9am with 30 minute heats with the final heat ending at 12pm.  Later that evening we will be gathering at Daedulus from 6-9.  Come socialize, enjoy some fine drinks, and celebrate another year in the books with the CrossFit Boston Community.  The gathering will continue past 9pm to whatever destinations the crowd chooses.

Sunday 12/15 – Class Canceled

Tuesday 12/24 – 8:30AM – 10AM One WOD with Coach Tito.  Come with your festive spirit and rock it out!  Prize for best costume determined by all in attendance.  Extra consideration for those dressed as elves!

Wednesday 12/25 – CLOSED

Thursday 12/26 – CLOSED

Friday 12/27 – Limited Schedule: 7am, 8am, 4:30pm, 5:30pm  The gym will be closed in between 9am and 4pm.

Saturday 12/28 – Normal schedule

Sunday 12/29 – Normal schedule

Monday 12/30 – Normal schedule

Tuesday 12/31 – Limited Schedule: 6am, 7am, 12pm, & 4:30pm

Wednesday 1/1/14 – CLOSED

Thursday 1/2 – Resume regular schedule with a 7:30pm class

NEXT WEEK’S PROGRAMMING

Saturday – 12/14  
Holiday Throwdown WOD TBA

Sunday – 12/15
Closed

Monday – 12/16
1. Position 1 Clean – 6×2

2. AMRAP 12
30 Double Unders
15 Overhead squats, 95/65
7 Toe 2 bar

Tuesday – 12/17
1. Deadlift – 3×5

2. Tabata – 8×20/10
Push Press 75/55
Air SQT

Alternate the movements, scoring both.

Wednesday – 12/18
1. EMOM 20
ODD – 2 Snatch @ 70%
EVEN – 8 Pull-ups

2. Dip Holds – 8×20/10
ODD – Hold at the top
EVEN – Hold at the bottom

Thursday – 12/19
1. Heaving Snatch Balance – 12 minutes to find your max for the day

2. 3 x AMRAP 3
10 Box jumps, 20″
10 Russian Swings, 32/24

Rest 3 minutes between each AMRAP

Friday – 12/20
1. Push Press – 7×2

2. “Badger”
Three Rounds for time of:  
30 Cleans, 95#  
30 Pull-ups
Run  800 meters

Saturday – 12/21
1. Row 30 Rounds for max distance
:30 Sprint
:30 Active recovery

2a. Strict Pull ups – 3 x max
2b. Dips – 3 x max


Athlete of the Month

  • David Kemp

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    Let’s start with a regret. I wish I had gotten off my ass and joined CrossFit Boston a year ago. Fitness-wise, it had been a rough year since I got out of the Marines and started at HBS (Harvard Business School). Not that I wasn’t working out at all, but what I was doing wasn’t [...]

Kid Athlete of the Month

  • ASHLEY SCAFETTA

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    CrossFit is a sport I believe everyone can participate in. I especially see this in the kid athletes of CrossFit Boston. Every new kid I have the opportunity to coach brings to our community a new perspective. Ashley is a young lady who at 10 years old is already competing in triathlons and is a [...]

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