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20 Oct
by: Published in Uncategorized

PUT IN YOUR SCORES

THE RULES

Pre-WOD: 20 mins to complete:

5 x 2 Back Squats

WOD: For total reps:

1 min AMRAP of:

Thrusters (95/65)

Rest 1 minute

1 min AMRAP of:

Pull Ups

Rest 1 minute

1 minute AMRAP of:

Burpees

Rest 1 minute

1 min AMRAP of:

Cal Row

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Sam A. Q & A #3/5…

Q1)  What are your food staples when it comes to preparing for a show?
A1)  It is quite the list…

  • Cream of Rice (SOOO easy to make!)
  • Sweet Potatoes
  • Rice
  • Eggs
  • Egg whites
  • Almonds (unsalted, dry roasted)
  • Spinach
  • Broccoli
  • Asparagus
  • Strawberries
  • Ground Turkey
  • Flank Steak
  • Tilapia
  • Whey Protein

Q2)  What do you snack when training for a show?  What about during a competition?
A2)  During prep I do not snack in between meals at all.  My smaller meals include combinations like almonds, ground turkey, green juice or spinach, and eggs.  The week prior to a show and on show day my diet is very rigid.  Typically it will consist of white fish and asparagus with some rice and healthy fats, like coconut oil or almond butter. Prior to stepping on stage, I eat a rice cake with almond butter and honey.

Q3)  Other than water, what else do you drink to get in competition shape?
A3)  Black coffee, seltzer water.  On occasion protein shakes and green juice (mostly spinach and water with a few strawberries)

Hmmm….that’s a lot of veggies.  I wonder if they are good for you?,

CG

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Lucy Rivera, Gram Tusia liked this post
19 Oct
by: Published in Uncategorized

PUT IN YOUR SCORES

THE RULES

Team WOD 1: 600 reps anyhow:

Deadlifts (155/105)
Hang Power Clean (135/95)
Shoulder to Overhead (95/65)
Pull Ups
Burpees
Hanging Knee Raises

Team WOD 2: 750 reps anyhow:

Deadlifts (155/105)
Hang Power Clean (135/95)
Shoulder to Overhead (95/65)
Pull Ups
Burpees
Toes to Bar

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Sam A. Q & A time…

Q1)  Which foods are completely blacklisted while training for figure?
A1)  The one thing is that completely blacklisted is alcohol. Then, depending on the diet you are following the list may become more restrictive. For me, the following are prohibited:

  • Dairy products
  • Processed foods
  • Beverages other than water and black coffee
  • Sodium levels are monitored closely
  • Oils highly restricted when cooking

I personally keep my preps gluten free because that works for my body.  Some competitors follow a less restrictive diet and focus on macronutrients (Carbohydrates, Fats and Proteins). Essentially, they hit set grams of Macros each day — and as long as the food fits they can eat it (Oreos, donuts, and asparagus).  My body does not respond well to this approach – and I personally do not see optimal results with training when I am fueling with processed foods — so I avoid this method.

Q2)  What were the biggest dietary surprises for you when you first training for figure?
A2)  The biggest surprise for me was how many carbs I needed to consume in order to build muscle.  During my first prep I kept it paleo and struggled to keep weight on.  I was consuming the majority of my carbs from sweet potatoes, fruits, and veggies. This time around I had to add in rice and white potatoes in order to sustain and grow.  I was also surprised with how much water I was required to drink.  During my entire prep season (bulking or cutting) I consumed a minimum of a gallon of water a day to help with fluid retention and metabolize fat, among other reasons

Q3)  Do you think that there are any food myths or misconceptions for those trying to get in shape?
A3)  I think there are a few food myths – first, you have to eat.  Skipping meals is not the answer.  You need to keep your body fueled and your metabolism kicking and for that reason many bikini and figure competitors eat 6-7 meals a day.  Second, carbs do not make you fat and eating fat will not make you gain weight.  It comes down to the food source, an apple has 25g of carbs, so does a pop tart, choose wisely.

Thanks Sam!,

CG

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Gram Tusia liked this post
18 Oct
by: Published in Uncategorized

PUT IN YOUR SCORES

THE RULES

Team WOD: For time:

150 Double Unders
135 Sit Ups
120 Push Ups
105 Air Squats
90 Box Jumps (24/20)
75 Pull Ups
60 Walking Lunges
45 Burpees
30 Knees to Elbows
15 HSPU or 30 Push Ups

Split anyhow

==

Recovered much?…

In case you wake up this morning and you are ready to tackle the day, don’t forget that Coach Monica will be running a Rowing clinic at Box 1 at 10 AM!  Proper form on the rower has a surprisingly large amount of carry over when picking barbells up and putting them down…correctly anyway.  If you are having issues with deadlifting, cleaning, and/or obviously rowing, it would be imperative that you come in and learn a thing or two!

Go get ‘em Monica,

CG

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