Food for Thought

Last Thursday Trainer Steve held a gathering to discuss ways to maximize your membership here at CrossFit Fenway.  In a similar vein, I came across an article entitled 11 Training Tips for CrossFit Athletes on Barbells and Bacon, the blog of Jon Matzner from Potomac CrossFit.  Take from the 11 tips below what you will, but it’s definitely some interesting stuff to consider.

  1. Breakfast is everything. If I can convince you to eat meat and eggs for breakfast, the other meals are usually OK. If you negotiate with me about having probiotic yogurt instead of meat and eggs, we’re in trouble
  2. I can get someone 70% of the way there in the Olympic lifts in about 3 hours. At that point, the limiting factor for men is usually shoulder and hip mobility. For women, its front squat and overhead squat strength out of the bottom.
  3. If you aren’t a total idiot with what you eat, you should set a PR pretty much every time you step in the gym for the first 2 years.
  4. The shorter the workout, the longer the warmup should be. You need to warmup for 35 minutes for Fran. You need to warmup for 5 minutes for Murph.
  5. Unweighed unmeasured Paleo eating works best if you’ve done “The Zone” first. Your Zone experience will give you a ballpark idea of how much you should be eating. If you don’t come from a “Zone” background, you’ll likely do things like sit down and eat 85 Macadamia nuts and wonder why you aren’t losing any weight.
  6. As you get better, you need to take a back off week about every fourth week (not because of injury). You can still come in and workout, but take some more rest days and just chill out.
  7. You don’t need to learn to butterfly kip. Seriously, stop it. You are going to hurt yourself and you’d be much better off working toward a bodyweight press.
  8. Dumbbells are the most under appreciated piece of equipment in the gym.
  9. Prior runners do not need supplementary running to improve their run times. People without a running background do. I think this mostly has to do with learning to pace correctly.
  10. You can’t just train weaknesses. It’s too depressing. Every now and then, pick something you are amazing at and crush it.
  11. You can get away with a lot of inefficiencies if you’ve got a strong grip. Do more farmers’ carries.

July, 26th 2010

Skill: Core Drills

Strength: Push Press 3-3-3-3-3

WOD: Complete 2 Rounds for Time of:
Sprint to Yawkey Way and Back (300m)
15 Knees to Elbows
Sprint to Yawkey Way and Back
15 Wall Ball (20#/14#)
Sprint to Yawkey Way and Back
15 Dumbbell Thrusters (45#/35#)
Sprint to Yawkey Way and Back
15 Ring Push-ups
Rest 1 minute


Our friends at CrossFit Boston are hosting a Whole9 Nutrition Workshop on Saturday, July 31st.  Register and join them for a practical, straightforward, interactive discussion on the important role nutrition plays in your overall health and fitness.

Nathan Jokel has volunteered to help with our coordination for the Spartan Race, taking place Saturday, August 28th at Amesbury Sports Park.  The event benefits the Home Base Program, and the cost of registration goes up again after August 8th.  Please contact Nathan if you’re interested in joining a team from CrossFit Fenway for the race.

Fight Gone Bad has raised more than $2 million in its first four editions.  This year LIVESTRONG, Wounded Warrior Project, and the CrossFit Foundation are benefiting from the fundraising efforts.  On Saturday, September 25th we’ll be running our heats.  Register today, and join the fight as part of the CrossFit Fenway team.

Please let Eric know if you’re registered to run in the BAA Half Marathon, so we can coordinate leading up to race day.

The Red Sox are on the road, so parking is available all day Monday at CrossFit Fenway.

7 thoughts on “Food for Thought”

  1. Yikes. Definitely not my finest. I’m starting to realize/admit that my diet and sleep habits are holding me back; time to actually do something about that.

    Push press — 30kg for 3 reps, then 32kg for 2.5 reps and dead.

    WOD — 22:43(?); 10# wall balls and 25# DB thrusters

  2. Push Press 70kg
    WOD 18:34 Rx (round 1 – 7:37)

    Need to work on the “catch” portion of wall ball. Also, the medicine ball is not a 20# basketball, and should not be shot like one.

  3. I’d like to thank Amy for yelling at me and making me SPRINT my last 300m when all I wanted to do was walk it.
    And Nathan, I agree. Thankfully Stacey was there and made me catch it at the top and my last round of walls was over before I knew it. (this allowed for NO water break which I was looking forward to, but resulted in a faster time)

    Awesome workout today everyone, great job all around!

  4. Push Press: 50kg
    WOD: 18:02 – but scaled almost everything. Can’t get my knees to elbows (yet), 14# wall ball, 30# thrusters, ring pushups from the knees. I will get better. Hopefully soon.

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