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06 Mar 2015

It’s Time to Say Goodbye

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It’s time to say goodbye to the excuses of why you can’t achieve more.
It’s time to say goodbye to those “friends” that hold you down.
It’s time to say goodbye to the habits that contribute to you being a lesser you.

Train. Eat. Sleep. Repeat.

It’s not complicated, but it’s not easy either. A while back I posted an article about discipline. Discipline is doing the right things daily. It’s doing the common uncommonly well. It’s not very sexy. 

I am not suggesting your life should consist solely of waking up, coming to CFB, going to work, eating, and then home to bed. That would be a boring life indeed and we all have commitments. What I am suggesting is leading a life that is more minimal. Discard the excess or trim the fat of what gets in the way of you becoming a better version of you.

Dedicated to YOUR Fitness!
~Neal

Evan, Shannon, and Tom rocked out to a new 1RM PR in the Clean.

Evan, Shannon, and Tom rocked out to a new 1RM PR in the Clean.

CrossFit Games Open 15.2

Tonight at 6:30pm is week 2 of the CF Games Open workouts. All are invited to come and participate or watch. If you are participating please plan to arrive no later than 5:45 to begin prepping for a 6:30pm start.

Some have asked why we are only running the Open workouts during one class and not in the regular programming. The reason is that many of our members are uninitiated during the Open and we want to provide as great of an environment for those that are initiated to compete in. The weekly 6:30pm slot on Fridays is the stage to shine on and have it be more of an event rather than just another class.

Week 2 March Programming

Here is the next week of programming. See you in class!

SATURDAY 3/7/15

Complete as many rounds in 20 minutes as you can of:

75/55 pound Power snatch, 12 reps

10 Push-ups

SUNDAY 3/8/15

“Partner Filthy Fifty”

For time, partition any way, partners must use same weights/boxes:

50 Box jump, 24/20 inch box

50 Jumping pull-ups

50 OH kettlebell swings, 1.5/1 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 3/9/15

Row 5000 K

TUESDAY 3/10/15

“Mary”

Complete as many rounds in 20 minutes as you can of:

5 Handstand Push-ups

10 One legged squats, alternating

15 Pull-ups

WEDNESDAY 3/11/15

For time:
 
21-15-9
Squat cleans 135/95
Push-ups

THURSDAY 3/12/15

1. For time: 10-9-8-7-6-5-4-3-2-1

Burpees

75/55 Shoulder to overhead

2. Clean and Jerk 1-1-1-1-1-1-1 reps

FRIDAY 3/13/15

1. Shoulder Press: Work up to a heavy set of five

2. Five rounds for time of:

15 Unbroken Wall Ball Shots

15 GHD sit-ups

SATURDAY 3/14/15

Five rounds for time of:

115/75 pound Push-jerk, 15 reps

15 L pull-ups

I have written two meal plans in my 5 years as a dietitian (excluding hospital menus, of course). I wrote the first one because I thought it was a good way to expand what I was able to offer, and help people in a different way. The second one was more of a diet template, written for a friend. Based on my experience with the first one, I decided this was not something I wanted to offer. Why?

For starters, it’s a lot of work if done right. There are numerous factors that determine the best diet for someone to follow, including:

  • Past medical history
  • Current lifestyle
  • Client goals
  • Diet history
  • Fitness capabilities
  • Dietary preferences 

When creating a meal plan for 30 – 90 days (the length of time I usually see them offered), you need to make sure they are meeting their calorie goals, getting all the right micronutrients, eating foods they like at times convenient to their lifestyle, all while making sure there is flexibility because life happens. I just wrote the first draft of May’s CFB programming, and that was a walk in the park compared to writing a 30 day meal plan. I spent about 10 hours doing this, which makes it either expensive for the client or not that profitable for me. The only way to make money off of a meal plan is to create something completely generic at a couple of different calorie levels and sell it to as many buyers as possible. 

Second, buying a meal plan is like paying the smart kid in class to do your homework for you. You might pass algebra that month, but what happens when you can’t rely him anymore? If I write out everything you should eat for an entire month, you will see results if you follow it. But you won’t gain much else, like knowledge of how to read labels, find recipes, plan your own meals, adjust your diet based on goal and lifestyle changes, etc. Meal plans make you the client reliant on me for guidance. I don’t want anyone relying on me. I don’t want to give you a fish, I want to teach you how to fish. 

My point is, if someone wants to sell you a meal plan, think twice. Sometimes, meal plans can be useful (as discussed below), but all too often “gurus” out there sell you the nutrition and fitness tools that work for THEM. And while they may work for you in the short term, ultimately you want to find what works for you long term (and be knowledgable enough to make adjustments on your own with occasional guidance from a professional). Imagine what the gym would be like if coaches only programmed what worked for them, ignoring the needs and wants of our community. I can tell you there’s be a lot of running and pull ups in May (OK there is a good amount of running in May but that’s because it’s finally going to be WARM out!). 

Sometimes, Meal Plans Can Help

I feel like I can’t conclude without pointing out a couple of the times meal plans are pretty useful. If someone is completely new to healthy diet and exercise, a generic hypocaloric diet (providing fewer calories from food than is burned by exercise and metabolism) can be a beneficial kick start. A one week sample plan can help someone starting a new specific diet – like gluten free, paleo, or vegan – to understand what a healthy version of that diet looks like. They can also be helpful for someone following a complex clinical diet, like the renal diet. 

What do you guys think of meal plans?

Photo c/o Project Healing Waters Fly Fishing 

02 Mar 2015

March Programming

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Hey guys! Just wanted to provide a little insight into my thinking behind the programming in March. As I had alluded to in an earlier post, this month’s programming is nostalgic for me in that it reflects the mystery that was CrossFit back when I joined in the Fall of 2009. I remember reading the main site and thinking, “What the heck is all of this? What does it mean?” In any case, as I’ve discussed with many of you, I begged, borrowed, and stole much of this programming from the main site and I’m pretty pleased with the results. What it is is a lot of classic CrossFit: Couplets, triplets, chippers, and a couple of devilish pieces inserted to spice up life.

What happened to all of the strength programming? That is an excellent question. It’s there, but there’s much less of it. If you want to get super-strong, there’s always Coach Mike Gillette’s “Strength Challenge” programing, which a number of you have joined and enjoyed enormously.

In other news, congratulations to everyone who took on the CRASH-Bs this weekend. I heard some pretty epic stories of erg domination! I had a great time up in Maine with some awesome CFB folks and got to see a city that was not, ironically enough, blanketed in five feet of snow.

By the way, a big THANK you is in store for CFB member, Nigel C., who was kind enough to buy a new PA/speaker system for the gym. He did stipulate a condition of its use though, and that was that he is allowed to b**** and moan about whatever music the coaches play through the system. If you see him, give him a good slap on the butt and a word of thanks. He’s also accepting donations to help him defray his costs.

In any case, I’m glad February is over and I’m looking forward to killing it in the gym in March. By the time you read this, I will have finished 15.1!

Peace and bacon grease,

Mickey

15 Feb 2015

Hours: 2/16/15

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Hello Everyone! 

Here are the HRs for tomorrow, Monday, 16th:

7am – 7:30pm

Classes:

12:00, 4:30, 5:30, & 6:30

IMG_3474

We’re going to have to cancel that 3 PM class after all. The back lot is impassable without an SUV/4WD vehicle and the Jump On In/dance studio/boxing gym is totally unplowed so we can’t even park there. We will re-open tomorrow morning.

 

Looks like things have cleared up. We should be go for a 3:00 PM class, with open gym availability until 5:30 PM. In the event that the back alley is not passable, I’ll let you know here.

wite-out

Whoa. Just went out there and it’s a bit crazy! I guess this storm is legit and definitely did not miss us. I’m sure we’ll open at some point today, just not for the 9:30 class. Check back around 1 PM for more news.

Peace and bacon grease,
Mickey

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.

xmen_halle_berry_storm_comics_character_xmen_2000_1404x1881_wallpaper_Wallpaper_1600x1200_www.wallmay.net_-1024x1024

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.***

GTY_spring_bunny_01_jef_140318_16x9_608

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

 

GTY_spring_bunny_03_jef_140318_16x9_608


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