CrossFit South Shore

Thursday February 2nd

Workout of the day

Training:
Back Squat 3 x 5

WOD:
A. Five sets for max reps: 30 seconds of Power snatch (135/95lbs); rest 90 seconds 

B. Complete AMRAP in 10 minutes:

• 15 Wallball shots (20/14lbs)
• 10 Pull ups 

 

This is a 3D street mural. "The massive optical illusion depicts a waterfall cascading into a deep gorge, making it look as though the members of the Reebok/CrossFit(The Sponsor) team are performing death-defying stunts."

Wednesday February 1st

Workout of the day

Training:
Press 5 x 5

WOD:
Complete for time:
Run 800 meters
50-40-30-20-10 reps of:

• Double unders
• Sit ups

Run 800 meters 

 

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Why You Should Eat Leafy Greens

Marks Daily Apple

By now, you’ve probably seen the TedX video from Dr. Terry Wahls, a former Tae Kwon Do champ and current MD diagnosed with secondary progressive multiple sclerosis (the kind that degenerates your brain and has you relying on a wheelchair to get around) who describes her transformative experience with a dairy-free Paleo diet rich in fruits,vegetables, grass-fed meat and organs, and seaweed. Relegated to and totally dependent on a wheelchair in 2007, by 2008 Wahls had adopted the diet and was commuting to work on a bicycle and now incorporates this kind of intensive directed nutrition into her primary care and brain injury clinics. If you haven’t, go ahead and take twenty minutes out of your day to go watch it. It’s a real eye-opener (but not all that surprising to longtime readers). Think of it as a grass-fed, wild-caught success story.

Keep reading…

 

Tuesday January 31st

Workout of the day

Training:
Power Clean 5 x 3

WOD:
Complete 3 rounds for time:
Run 400 meters
9 Power cleans (165/115lbs)
12 Burpees
15 KB Swings (70/53lbs) 

Monday January 30th

Workout of the day

Training:
"Shankle Complex" x 7 sets:
1 Deadlift + 3 Clean shrugs + 1 Clean + 2 Jerks 

WOD:
Complete as many rounds and reps as possible in 15 minutes:
20 Ball slams (40/30lbs)
15 Ring push ups
Max reps Pull ups 

 

Starting today: 8:00am classes on Mondays/ Wednesdays/ Fridays

We Are Halfway There, and There Are No Shortcuts to the Finish Line 

We are officially halfway through the 2012 Body Transformation - Look Better, Perform Better, Feel Better Challenge! Has it been easier/harder than you thought? Have you noticed any change in energy levels? What foods were the hardest to give up? What foods have you discovered that you love? Have you seen changes in your body composition? Share your experiences with us so far. 

By now we should all be seeing results; feeling more energy, performing better and sleeping soundly. If you're lacking in one of these areas, maybe you need to check your overall health equation...

read: http://whole9life.com/2011/09/whole9-health-equation/

Eat foods that makes you healthier, every meal, every day. Eat foods that makes you less healthy infrequently, if at all. Eat just enough to support activity levels and goals.

Exercise. Work hard. Harder than you are now. But more importantly, work smart. Too much volume, intensity and frequency is just as bad as too little.

Recover. Devote as much effort to recovery practices as you do to training. This is not optional. Most fall miserably short in this category.

Sleep 8-9 hours a night, in a cool, dark room. Make time for this. You can get away with less, but only if it’s summertime.

Manage your stress. Deal with it in a healthy fashion. Stress will undermine all of the above.

Do this, day in and day out, for years and years and years, as consistently as you can.

Remember, we will be announcing the winners of the competition on Saturday, February 25 at our post-challenge celebration.  More details coming soon! 

Friday January 27th

Workout of the day

Training:
Back Squat 3 x 5

WOD:
Complete 3 rounds for time:
20 Burpees
20 Squat cleans (115/83lbs) 
20 Pull ups 

 

Smart Spice: Turmeric
from Marks Daily Apple

It may not share cinnamon’s universal applicability to consumables, but turmeric is another spice with some powerful culinary and medicinal qualities that deserves our attention. Turmeric, known officially as Curcuma longa and historically as Indian saffron, is a rhizome of the ginger family. Its horizontal root system is dug up, baked, and ground into a fine orange powder, which then goes into any number of Middle Eastern, South Asian, and Southeast Asian dishes. Pretty much every curry you come across anywhere, for example, includes a generous portion of turmeric. Common yellow mustard also includes turmeric, mostly as a food colorant.

Turmeric imparts a unique flavor: slightly bitter and a bit spicy, with a mustard-like scent. Upon tasting a dab of turmeric powder by itself for the first time, one is reminded of curries and other Asian stews. It’s a bit of an “Aha!” moment, in fact; you’re finally direct witness to the identity of that secretive flavor lurking within the explosiveness of the common Asian curry after all those years of take out and home cooking with anonymous curry powder mixes. Turmeric itself is actually fairly mild and unassuming, so using it as a solitary spice won’t turn every dish into a curry bonanza – in case you were worried.

 

Here are a few ways to experiment with the stuff in the kitchen:

• Turmeric pairs well with fish, often accompanied by little else than salt, pepper, and some lemon juice.
• For roasted chicken, I’ll sometimes rub the dry, raw bird with a turmeric-butter mixture before it enters the oven.
• You can turn that same turmeric butter into turmeric ghee – in Ayurvedic tradition, turmeric and ghee have a potent synergistic effect. Just mix softened butter with turmeric a couple hours before clarifying it.
• Add a few teaspoons to your chili for a curious subtlety that’ll make tasters scratch their chins and wonder aloud.
• The next time you roast a winter squash, sprinkle the finished flesh with turmeric, cinnamon, and butter.
• Simmer a teaspoon of turmeric and a teaspoon of cardamom in a cup of coconut milk for ten minutes. Remove, strain, and add a dash of cinnamon for a hearty, healthy drink.
• Roast fresh cauliflower dusted with turmeric, cumin, salt, and pepper and tossed in your cooking fat of choice.
• Try this Moroccan Chicken Casserole.

Years ago, I did a short piece of the anti-diabetic, anti-inflammatory effect of turmeric. Turmeric was shown to improve insulin sensitivity and blood glucose levels in rodent models. Mice given the supplement were less likely to develop type 2 diabetes, and they enjoyed greater body fat losses. Good, promising stuff all around. Plus, there’s plenty more:

Alzheimer’s/Dementia

• Curcumin supplementation has shown promise in treating and preventing Alzheimer’s disease: an overview.
• Sustained low doses of curcumin were actually more effective in reducing beta-amyloid plaques than higher doses.
• AD incidence is lower in regions with high levels of turmeric usage, like in India (compared to the United States) and in East Asia (compared to Europe).

Cancer

• The anti-cancer effects of curcumin: an overview.
• Curcumin induces breast cancer cell apopstosis.
• Unlike many other anticancer agents that suppress the host’s immune system, curcumin is actually immunorestorative.
• Disrupted cell growth is a large factor in cancer development, and curcumin has a regulatory effect on cell function.
• Large and small bowel cancer rates are relatively low in India, especially among rural folks (eating a more traditional diet, one assumes).

Miscellany

• Turmeric extract high in curcumin was able to halt the progression of rheumatoid arthritis in animal model; the higher the curcumin content, the greater the effect.
• Curcumin inhibits the type of inflammation associated with arthritis.
• Topical curcumin speeds up the healing of wounds.
• Curcumin can reduce muscle soreness and the resultant performance loss after exercise.

Most of the research on turmeric has revolved around curcumin, an active, antioxidant component of the spice. By weight, curcumin content of turmeric powder goes no higher than 3.14% – not a terribly large amount, considering the therapeutic curcumin dosages being studied. Doses of between 2-6g are typically used in curcumin research, and it’s basically impossible to eat enough turmeric to ingest that amount of curcumin. Say you wanted a daily intake of 3g of curcumin, obtained through turmeric powder. Assuming you go the strongest stuff, you’d have to take about 3 ounces (conversion reminder: 16 ounces is 1 pound is 454 grams) of turmeric powder on a daily basis. That’s a lot of spice powder. I don’t care how much you love Indian food – it’s not going to be easy. Luckily, curcumin is non-toxic, and doses of up to 12g daily have been safely used. Note, though, that curcumin is a potential anticoagulant, so anyone taking prescription anticoagulants should check with their physician before supplementing.

Despite the focus on extracted curcumin, the epidemiology of cancer in India and other turmeric-using countries suggest that low, regular doses are beneficial, especially in cancer prevention. I love the taste, myself, so I’ll continue to use it regardless. I think you should, too.

 

Creamy Turmeric Tea

To call this beverage tea might be a little misleading. “Creamy Mug of Warming Deliciousness” is more accurate. It just plain feels good to drink this slightly sweet, slightly spicy blend of heated almond (or coconut) milk, turmeric, ginger, cayenne and honey. Turmeric tea will perk you up in the morning, calm you down at night and soothe sniffles and sore throats. It’s also a really pleasant way to end a meal.

At first glance, the ingredients might not sound like a combination you’d want to drink. Something magical happens in the mug, though, and the result is richer than regular tea, less intense than coffee and oddly delicious. Turmeric is the dominant flavor and admittedly, one that takes a little getting used to. Although not spicy itself, turmeric’s slightly bitter, earthy flavor is the perfect backdrop for other spices, which is why it’s a main ingredient in curry powder. The ginger and cayenne in this tea aren’t overwhelming because they’re floating in creamy, turmeric-infused milk that’s been lightly sweetened.

Turmeric is ginger’s mellow cousin and is a root used just as often for its bright yellow-orange color as it is for flavor. Turmeric powder is a frequent ingredient in East Indian, Middle Eastern, South Asian and Caribbean cooking and is also believed to have numerous healing properties. When cooking with turmeric, it’s most often used in conjunction with ginger and spices like cumin, cinnamon and coriander. Moroccan Chicken Casserole is one dish that benefits from turmeric’s flavor. If you’d like to use turmeric more often, you can also add extra turmeric to dishes that already have curry powder in them, like Butter Chicken or Beef Curry Meatballs. Or, after trying this recipe, you might just go through all the turmeric in your spice rack by brewing mugs of Creamy Turmeric Tea.

Servings: 1 cup of tea

Ingredients:

• 8 ounces (1 cup) almond or coconut milk
• 1/2 teaspoon turmeric
• 1/2-inch wide round slice of ginger root, peeled and finely chopped
• Dash of cayenne pepper
• 1/2 – 1 teaspoon honey or other sweetener
• Optional additions: a small pat of butter, cinnamon, cardamom

Instructions:

Gently warm the almond or coconut milk on the stove.

In a mug, combine the remaining ingredients.

Drizzle a teaspoon of the warmed milk into the mug and mix until the liquid is smooth with no lumps. Add the rest of the milk and mix well. You can leave the pieces of ginger in the tea, or strain it out before drinking.

 

Thursday January 26th

Workout of the day

Training:
Deadlift 3-3-3-3-3

WOD:
21-15-9 reps of:
Deadlift (245/165lbs)
Box jump (24/20")
Knees to elbow
2x Double unders (42-30-18) 

 

Excellent job on yesterdays WOD by everyone. Collectively we rowed over 370,000 meters. At first I was like wow... we probably rowed half way to England, but in reality we would have been lucky to make it to Maine. Either way... great effort by everyone.

I heard Steve wanted at this one so bad he changed his flight to get back here for the 8:00pm... that's what I'm talking about!

Trish... bringin the pain!!

Wednesday January 25th

Workout of the day

Complete 5 rounds for time:
Row 1000 meters
15 Pull ups
15 Thrusters (75/55lbs)
15 Push up burpees 

We are going long with this one today (approximately 35:00 - 45:00 minutes). To help move things along efficiently and avoid having to run heats, we will adjust and add a few classes. We will run classes at 9:00am, 10:00am, 11:00am, 4:00pm, 5:00pm, 6:00pm, 7:00pm, 8:00pm. That's 3 extra classes today. 

 

Running man...

What a happy group... just look at all those smiling faces




Scheduling Notes: 

There will be no CrossFit Kids class this Thursday 1/26.

Starting January 30th we will be adding an 8:00am Group Class on Mondays/Wednesdays/Fridays.

 

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CrossFit South Shore On Ramp Program:

The next On Ramp Program at CFSS is starting in one week. The program will begin on January 30th and run every Mon/Wed/Fri for three weeks.

Join our community and experience the GREATEST fitness of your life! 

On Ramp #71 M/W/F @ 10:00 AM, starts Jan 30th  

On Ramp #72 M/W/F @ 7:00 PM, starts Jan 30th

On Ramp classes meet 3 times per week for 3 weeks.

On Ramp classes fill fast! Call or email us to reserve your spot.  

Remember, the On Ramp classes are where it all begins. During the On Ramp classes we will teach you the foundational movements used in our program. Each class will end with a challenging workout sure to rev up your metabolism. Upon completion of the 9 classes you will be ready for group classes, and the fun will begin! 

Space Is Limited, Sign Up Now

 

Tuesday January 24th

Workout of the day

Training:
Hang power snatch 3-3-3-3-3

WOD:
15-12-9 reps of:
KB swing (70/53lbs)
Burpees
rest 2 minutes
12-9-6 reps of:
KB swing (70/53lbs)
Burpees 

 

Scheduling Note: There will be no CrossFit Kids class this Thursday 1/26.

 

Geraldine and Owen (sister & brother)

 

 

CrossFit South Shore On Ramp Program:

The next On Ramp Program at CFSS is starting in one week. The program will begin on January 30th and run every Mon/Wed/Fri for three weeks.

Join our community and experience the GREATEST fitness of your life! 

On Ramp #71 M/W/F @ 10:00 AM, starts Jan 30th  

On Ramp #72 M/W/F @ 7:00 PM, starts Jan 30th

On Ramp classes meet 3 times per week for 3 weeks.

On Ramp classes fill fast! Call or email us to reserve your spot.  

Remember, the On Ramp classes are where it all begins. During the On Ramp classes we will teach you the foundational movements used in our program. Each class will end with a challenging workout sure to rev up your metabolism. Upon completion of the 9 classes you will be ready for group classes, and the fun will begin! 

Space Is Limited, Sign Up Now

 

Monday January 23rd

Workout of the day

Training:
Front squat 2-2-2-2-2-2-2

WOD:
Complete 5 rounds for time:
6 Squat cleans (185/123lbs)
7 Handstand push ups
8 Chest to bar pull ups

 

Congratulations to our newest On Ramp graduates. If you haven't already, be sure to give them a warm welcome as they begin CFSS Group classes today.

 

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Yesterday we spent the day with Coach Carl Paoli at CrossFit Long Island City learning how to better apply gymnastics and freestyle movements to your CrossFit training program.

We learned a ton of great new drills to incorporate and new ways to explain concepts that make a lot of sense and are easy to understand. We all want to learn or improve movements like pistols, muscle ups, handstand push ups and yes... even burpees; and with Carl's progressions we can help you develop the skills required for these movements as well as many more.

 

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CrossFit South Shore On Ramp Program:

The next On Ramp Program at CFSS is starting in one week. The program will begin on January 30th and run every Mon/Wed/Fri for three weeks.

Join our community and experience the GREATEST fitness of your life! 

On Ramp #71 M/W/F @ 10:00 AM, starts Jan 30th  

On Ramp #72 M/W/F @ 7:00 PM, starts Jan 30th

On Ramp classes meet 3 times per week for 3 weeks.

On Ramp classes fill fast! Call or email us to reserve your spot.  

Remember, the On Ramp classes are where it all begins. During the On Ramp classes we will teach you the foundational movements used in our program. Each class will end with a challenging workout sure to rev up your metabolism. Upon completion of the 9 classes you will be ready for group classes, and the fun will begin! 

Space Is Limited, Sign Up Now

 

Friday January 20th

Workout of the day

Training:
Weighted pull ups 5-4-3-2-1

WOD:
Complete 3 rounds for time:
5 Hang power snatch (135/95lbs)
10 Overhead squats (135/95lbs)
15 Box jumps (30/24")
30 Double unders

 

Are you kidding me? I think he could hang out there for days. Matt Herrick snatch balance PR - 215lbs