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06 Feb
by: Published in Uncategorized

WOD 1:  Gymnastics Baseline 1:  12 min AMRAP of:

12 Burpees
12 Pull Ups
12 Kettlebell Swings (24/16)

WOD 2: Gymnastics Baseline 1:  12 min AMRAP of:

2 Muscle Ups
4 Handstand Push Ups
8 Kettlebell Swings (32/24)

==

So what is left…

If you haven’t been carefully logging your food and how it affects you, then you have some serious experimenting to do.  Trial and error can be the best tools to see what your body is capable of handling and what things you should completely avoid.  The best way to do that is by removing one variable at a time.  Let’s take a look…

If I wanted to see how oranges affect me, I would do some expetimenting.  I will eat the same way (or at similar as I can) for 21 days and in those 21 days, I will not have an orange or anything with orange products in it, like juice and such.  After three weeks have passed, I will reintroduce the oranges back into my diet and if I suddenly break into hives, it could be because the orange may be having some kind of a reaction with my body.  If nothing happens, then orange check out and I can move on to other foods.

If this seems tedious, then you are right!  This process can be an arduous one, but it is ultimately worth it.  Repeating this over and over can give you a gauged and calibrated understanding of how food affects you can make weight loss, general health, and physical performance much easier to improve.

And such,

CG

==

 

05 Feb
by: Published in Uncategorized

Strength:  1 min AMRAP of:

Clean and Jerk (95/65) or Power Snatch (75/45)

Rest 2 minutes

1 min AMRAP of:

Clean and Jerk (135/95) or Power Snatch (135/75)

Rest 2 minutes

1 min AMRAP of:

Clean and Jerk (185/115) or Power Snatch (165/100)

WOD 1: For time:

2000M Row

Rest 3 minutes

150 Flutter Kicks

WOD 2: For time:

2000M Row

Rest 3 minutes

30 Toes to Bar

==

Let’s clarify a few things…

There are a few foods in paleo that some may believe are in a gray area.  What about dairy?  What about sweet potatoes?  What about nuts?  Legumes?  Let’s find out…

Dairy: it contains lactose.  I know it may not affect you to a degree that it affects others, but it still contains casein, which is very similar to gluten and can act as a intestinal lining irritant.  Next…

Sweet potatoes:  Sure they have plenty of vitamins and minerals where white potatoes have none.  Still SUPER high in carbs so eat moderately.  Next…

Nuts:  Contain phytic acid and linoleic acid.  The former won’t allow you to absorb nutrients from other foods as well and the latter will increase inflammation, which is a very bad thing.  Next…

Legumes:  Even if prepared correctly, they still don’t get absorbed completely by the body, are high in carbs, and are not a complete protein.

I, again, understand that we are taking some broad strokes here, but the reality is that these foods are not optimal for an optimum diet.

And such,

CG

==

05 Feb
by: Published in Apres Crossfit, WODs

Hey Athletes and Visionaries,

Nate Gagnon has been a member over a year and his birthday is Friday.  Nate has come to pretty much every Friday competition class since he has been here.  he has a special story so without further ado I will allow him to tell it in his own words…..

“I have never had a fully functioning right arm. When I was born a month early, I couldn’t move my right arm at all. Eventually, I was able to move my arm, but have never had full extension. I am right handed. I have played sports my whole life. As you can imagine, not having full functionality out of your dominant hand creates some challenges, but I always just found a way to make it work. When I first started CrossFit, it was the first athletic endeavor I have undertaken where I thought I just wouldn’t be able to do it. It seemed like there was just too many things that required full extension. But, with some great encouragement of the coaching staff at RCFBB, I stuck with it. At first I did a lot of work with dumbbells and kettlebells. Eventually, I got “comfortable” with the barbell and have tried to progress to where I am doing the closest thing I can to the prescribed workout as possible. I still have work to do, but I’m getting there.

Let me just say this, it sucks. Snatches suck, overhead squats suck, handstand pushups suck…anything overhead sucks. All those things are difficult if you have two fully functioning arms. With one impaired arm, everything is harder. But I don’t let that stop me. I don’t let the suck win out and just do something else. I’m good at plenty of other things, but I want to beat this challenge. I’ve had people say “Maybe you just shouldn’t do overhead squats.” “Maybe it doesn’t make sense for you to snatch.” Maybe they’re right. But if I lived my life like that, I wouldn’t have done a lot of the things I’ve done. I have a choice, I can use my arm as an excuse to not do things or I can choose to do them anyway knowing that it’s just going to be more difficult, suck a little more, and I’m going to have to try harder. I choose to try.”
So this Friday we will WOD at 209 Columbus Ave from 7 to 8pm (WODs will be announced that day) and we will hang out from 8pm to 8 57pm (Threw a curve ball at you Drew) and from there wwe will go the Brahmin to celebrate.  If you are new to the gym and unsure on how the Friday night Socials work email me at bern@reebokcrossfitbackbay.com   Happy Birthday Nate!
-Bern K. Prince
“Opportunity does not knock, it presents itself when beat down the door.” Kyle Chandler
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