Fun & Fitness

Reebok CrossFit Back Bay
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
04 Feb
by: Published in Uncategorized

GS: EMOTM for 10 minutes:

Odd:  3-5 Muscle Ups

or

6-8 Chest to Bar or 5-6 Ring Dips

Even:  30 Double Unders

WOD 1: For time:

15 Power Clean (95/65)
15 Burpees

Rest 30 seconds

10 Power Clean (95/65)
10 Burpees

Rest 30 seconds

5 Power Clean (95/65)
5 Burpees

Rest 30 seconds

10 Power Clean (95/65)
10 Burpees

Rest 30 seconds

15 Power Clean (95/65)
15 Burpees

15 min cap

 

WOD 2: For time:

15 Power Snatch (95/65)
15 Burpees (to a reach of 6+ inches)

Rest 30 seconds

10 Power Snatch (95/65)
10 Burpees (to a reach of 6+ inches)

Rest 30 seconds

5 Power Snatch (95/65)
5 Burpees (to a reach of 6+ inches)

Rest 30 seconds

10 Power Snatch (95/65)
10 Burpees (to a reach of 6+ inches)

Rest 30 seconds

15 Power Snatch (95/65)
15 Burpees (to a reach of 6+ inches)

15 min cap

==

Insulin first…

Without insulin, you would die.  But while insulin keeps you alive, it also regulates the storage and release of fat.  With the help of LPL (lipoprotein lipase) and HSL (hormone sensitive lipase) insulin will either store or release fat from your cells.  Your pancreas releases insulin so that it can remove sugar from your blood (since it will kill you) and then the magic happens.  Straight from here, this is how it happens:

1.  You think about eating.
2. You begin secreting insulin (as the body prepares to receive food).
3. The insulin signals the fat cells to shut down the release of fatty acids (triglycerides…by inhibiting HSL) and take up more fatty acids from the circulation (by promoting LPL).
4. You start to get hungry, or hungrier.
5. You begin eating.
6. You secrete more insulin pretty much after the first bite you take.
7. The carbohydrates are digested and enter the circulation as glucose, causing blood sugar levels to rise.
8. You secrete still more insulin.
9. Fat from the diet is stored as triglycerides in the fat cells, as are some of the carbohydrates that are converted into fat in the liver.
10.  The fat cells get fatter, and so do you.
11.  The fat stays in the fat cells until the insulin level drops.

So what kind of foods make you release insulin?

Macronutrition second…

I am going to go ahead and skip through proteins and fats, because we all know carbohydrates are the cause of this.  There are three kinds of carbohydrates to consider here:

1)  High glycemic load = lots of sugar = lots of insulin released to store all of that sugar = eat with extreme moderation
2)  Medium glycemic load = some sugar = some insulin released to store all that sugar = eat with moderation
3)  Low glycemic load = almost no sugar = eat by the wheel barrel

As a general rule, if it is delicious and you want it, it is probably a carbohydrate that has a high glycemic load.  Most fruits and a few veggies will have a medium glycemic load.  Anything you never ate as a child is probably in the low glycemic load category.

I am certainly cutting a few corners in the whole of the explanation, but the big picture stands in front of you.  The less you increase your insulin (via eating high glycemic load carbs), the more gooder off you will be.

And such,

CG

==

03 Feb
by: Published in Uncategorized

GS: EMOTM for 10 minutes:

Odd: 8-12 Pistols
Even: 10-12 Toes to Bar

WOD 1: For total time:

100 Air Squats

Rest 1 minute

100 Double Unders

Rest 1 minute

50 Push Ups

Rest 1 minute

50 Over the Box Jumps (24/20)

Rest 1 minute

25 Burpees

Rest 1 minute

25/18 Cal Row

18 min cap

WOD 2: For total time:

100 Jump Squats

Rest 1 minute

100 Unbroken Double Unders (10 minute penalty if you move on without succeeding)

Rest 1 minute

30 Handstand Push Ups

Rest 1 minute

50 Over the Box Burpees (24/20)

Rest 1 minute

50/35 Cal Row

18 min cap

==

Let’s start with calories…

If you are ever going to be successful in establishing a diet that can double as a way of life, you first have to abandon the idea that calories are important in any way.  If you are unsure of that previous statement, allow me to be a little bit more clear:

Calories don’t, in any way, shape, or form, matter.

As a unit of energy, I am sure they are very important (in science and such), but as far as it goes with dieting, that statement stands as truth.  According to the energy expenditure balance theory (calories in – calories out = weight gain/loss)…the intake of calories (eating pie and such) needs to be smaller than the amount of calories you output (Thrusters and such) in order to lose weight.  Meaning that quantity is more important to observe than quality.  To counter that silly idea, let me provide the following example:

A very handsome young man named Gino eats a diet cake and ice cream.  1500 calories a day to be exact
A perfect man/machine named CG eats a diet of broccoli and spinach.  2500 calories a day to be exact.

They both work out 2000 calories worth of CrossFit (per day)

This means that according the to the energy expenditure balance theory, CG will have a surplus of 500 calories a day from veggies while Gino will be at a deficit of 500 calories day from cake and ice cream.  Since there are 3500 calories of energy in a pound of fat (how convenient), this also means that in a week‘s time:

CG will have gained a pound…of fat…eating nothing but broccolli…and spinach
Gino will have LOST a pound…of fat…eating nothing but cake and ice cream.

If you are reading this and those statements are still logical to you, please consider the following bullet points to further corroborate the point:

  • The EEB theory doesn’t take hormones into account
  • The EEB theory doesn’t take genetics  into account
  • The EEB theory doesn’t take gender into account
  • The EEB theory doesn’t take animals into account
  • The EEB theory doesn’t take much of anything into account

As soon as you get that idea out of the way, we can then talk about what really matters:  Macronutrition and Insulin

And such,

CG

==

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