Most Recent Articles

PROTEIN FOR PROGRESS !!!!

Posted by on Aug 4, 2015 in WOD | 2 comments

protein

 

As a new Member to Boombox or a seasoned athlete, Protein reigns supreme as the Best supplement to add to your lifestyle! Who should take protein, what kind of protein, how much protein and when should one take protein are very common questions many wonder…

 

Who should take protein?

YOU! As a CrossFit athlete you need protein. We are constantly in the gym conditioning and strengthening our bodies. Protein is essential to building and maintaining muscle among other things and the consistent intake of the correct amount of protein can only help you achieve your fitness goals!

 

What Kind of Protein should you take?

This is were it gets a bit tricky. There are so many different proteins and each has their own way of working. To keep this simple i will limit this part to the protein most commonly used in CrossFit, WHEY.

There are several types, which are:

1. Whey Protein Isolate – this is the most pure form of whey protein and the most available to the body for absorption. It is about 90% protein by weight and tends to be the most expensive kind.

2. Whey Protein Concentrate – this is generally 29% – 89% protein by weight. While more affordable than WPI, it also contains a little more fat and lactose.

3. Hydrolyzed Whey Protein – this type of protein is predigested. While on one hand it is easier to absorb, there is some debate about how effective it is compared to un-hydrolyzed protein, and it’s more expensive.

 

How much protein should you consume?

Again, there are so many studies that have different information.  As active humans we tend to dabble here and there to find what works best for us. I believe this is key ! Find out what works for you!

Here is some basic info on protein consumption for different lifestyles:

Sedentary – NON ACTIVE INDIVIDUALS

.56 grams per pound of lean mass for SEDENTARY MAN

.46 grams per pound of lean mass for SEDENTARY WOMEN

**You may see these types of number on smart phone apps like MFP (My Fitness Pal). I use MFP strictly to track numbers and not follow their numbers.

 

Active – Athletes / CrossFit / Anyone looking to maintain or add muscle

Most studies suggest that 0.7 – 1 grams per pound of lean mass is sufficient. Personally, i like 1 gram per pound.

 

When should you take protein?

You can take protein anytime of the day to supplement your daily intake. As an active member of the CrossFit world i believe it is vital to consume protein Post workout.

 

The objective of post-workout nutrition is to optimize recovery by replenishing glycogen stores and providing protein to begin tissue repair. This improves the results of your next workout, decreases hunger throughout your day, and improves body composition. The two things you absolutely need after your workout are

  1. Fast absorbing carbohydrate (fruits, berries, sweet potatoes, rice, even sugar) **** We will talk carbs another day****
  2. Fast absorbing protein (whey protein or egg protein is preferable)

 

Hope this Information helps and if you are not currently taking a protein you should definitely pick one up ! For a super clean source of protein checkout STRONGER FASTER HEALTHIER and let us know if you need us to order for you! Otherwise you can find protein at Vitamin Shoppe (ask for Ray or Steve) and tell them we sent you !

 

Have a great week !!!

 

Eric

 

 

 

 

 

Monday

A. Skill

EMOM 5:00

1 pull up + 1 CTB pull up + 1 bar muscle up

Scaleable to:

1 pull up + 2 CTB pull ups

Or

3 kipping or band assisted pull ups

B. Strength

Back squat

20:00 to work up to a 1RM

C. Metcon

“Jackie”

1K row
50 thrusters 45/35
30 pull ups
—————————————————————————————————————-

Tuesday

A. Skill

5:00 3-position snatch drills

B. Strength

EMOM 15:00

1 snatch

*Bar starts at 50%, ascending weight as neccessery every minute.
Objective is to work up to a heavy single.

*Beginners use the same weight across for all reps, focusing on technique
and positioning.

C. Strength

Bench press

20:00 to work up to a 1RM
—————————————————————————————————————-

Wednesday

A. Skill

3 sets of:

10 Russian KB swings – light
6-8 hollow logs

B. Strength

Deadlift

20:00 to work up to a 1RM*

*Safety is PARAMOUNT. NO ROUNDED BACKS.

C. Metcon

“DT”

5 rounds for time of:

12 deadlifts 155/105
9 hang power cleans 155/105
6 shoulder-to-overhead 155/105

Read More

BENEFITS OF AN EPSON SALT BATH

Posted by on Jul 28, 2015 in WOD | 0 comments

epson

 

Currently i do my best to train a 3 on 1 off, 2 on 1 off routine. The 3 days on (M.T.W) are usually the toughest on my body. Tuesday night i usually get home, as i am tonight and wonder how i am going to train tomorrow. Personally, if my body is feeling a bit fatigued or sore i resort to taking an Epson Salt Bath to help my muscles relax as well as recover for an additional day of training.

Is Epson Salt really a Salt? No, it is actually a Natural mineral compound of magnesium and sulfate. Sometimes referred to as the Natural Remedy.  These minerals are easily absorbed into the skin and are beneficial to our well being.

 

Here are a few of the benefits of Epson Salt Bathing:

 

1) Eases stress and relaxes the body.

2) Relieves pain and muscle cramps.

3) Helps muscles and nerves function properly.

4) Helps prevent hardening of arteries and blood clots.

5) Makes insulin more effective.

6) Relieves constipation.

7) Eliminates toxins from the body

8) Helps your legs come back from a BIG DAY OF SQUATS :)

 

Next time you feel tired or sore, take some time to grab a bag of Epson Salt.  I like to get DR. TEALS EUCALYPTUS AND SPEARMINT. A 3lb bag will run you about $6 . You can also go to CVS or TARGET and get a standard 6lb, Fragrance free bag for about the same. Drop a cup of this stuff in a hot bath, relax for 20 minutes and you are good to go !!!!!

 

Make it great day!

 

Eric

 

 

Wednesday

A. Skill

4 sets of:

20 double unders
6 hollow log rolls

B. Strength

Deadlift

Beginner

1xME @ last week’s weight

Advanced

1xME @ 80%

C. Metcon

“Mini Sandwich”

50 calorie row*
30 shoulder-to-overhead 135/95
50 deadlifts 135/95

*Sub out 50 10m shuttle sprints
——————————————————————————————–

Thursday

A. Skill

EMOM 10:00 alternating:

E: :20 handstand hold
O: 4 push ups + 6 jumping air squats

*Push up form as stict as possible

B. Strength

Push press

Beginner

1xME @ last week’s weight

Advanced

1xME @ 80%

C. Accessory Work

Ring row w/ feet elevated on box, 3×8 (2-sec. pause @ top of rep)

-Superset with-

Isometric hip extension hold, 3x:30

-Superset with-

Single arm lateral raise, 3×12
——————————————————————————————–

Friday

A. Skill

5:00 3-position clean + split jerk drills

Then

EMOM 5:00

2 cleans + 2 split jerks @ 60-65%

B. Strength

Front squat

Beginner

1xME @ last week’s weight

Advanced

1xME @ 80%

C. Metcon

For time:

20 double unders
20 thrusters 95/65

40 double unders
15 thrusters 115/75

60 double unders
10 thrusters 135/95

80 double unders
5 thrusters 155/105

*Only athletes capable of doing the workout as prescribed should follow the
ascending thruster rep scheme. If scaling, use same weight for all thrusters.

Read More

MECHANICS. CONSISTENCY. INTENSITY.

Posted by on Jul 26, 2015 in WOD | 0 comments

MCI: Mechanics. Consistency. Intensity.

We have had several new members start in the last month or two here at BoomBox and regardless of experience level we first watch Movement, or Mechanics. New to the box or Fresh out of Fundamentals we have athletes of all ages and backgrounds that want to jump right in and “Push Weight.” As much as we would love for you to do that (and you will) we also want to ensure your safety as well as your ability to move the weight correctly. We follow the standard of Mechanics, then Consistency of those mechanics and then finally intensity. When following this basic rule of thumb and combining it with proper breathing patterns we feel more confident in your long term success.

So next time you consider choosing weight on your own, think of Mechanics and Movement first. Can you safely perform the repetitions needed in the workout and finish them in or around the intended time. Once you are consistent and able to, then you can step up the weight and intensity of the workouts…..

 

Make it a GREAT WEEK !

 

Eric

 

Monday

A. Skill

Every :30 for 5:00

1 stict pull up + 2 kipping pull ups

*Beginners scale to 3 band assisted pull ups

B. Strength

Back squat

Beginner

1xME @ last week’s weight

Advanced

1xME @ 80%

C. Metcon

5 rounds for time:

10 overhead squats 115/75
12 pull ups
400m run

*20:00 time cap
——————————————————————————————–

Tuesday

A. Skill

5:00 3-position power snatch drills

Then

Every :30 for 5:00

2 power snatch @ 55-60% of 1RM

*Advanced athletes perform touch-and-go power snatch

B. Strength

Bench press

Beginner

1xME @ last week’s weight

Advanced

1xME @ 80%

C. Metcon

AMRAP 8:00

3 deficit HSPU
6 TTB
9 KB swings 70/53
——————————————————————————————–

Read More

All Purpose Fitness…

Posted by on Jul 22, 2015 in WOD | 0 comments

boomboxsands

 

Back before we affiliated and we were in the garage i remember having our first business cards: “Boombox All Purpose Fitness.” To this day it remains the same, with the addition of the “CrossFit” brand (4 years strong) we still continue to promote our style of fitness as all purpose. CrossFit members are not necessarily the strongest, but we are strong. Not necessarily the fastest, but we are fast. Not don’t necessarily have the best endurance, but we have endurance…. We aim to be well rounded in all aspects of fitness, from functionality to strength, speed to endurance….. We remain “All Purpose”

Make it a great day !

 

Eric

 

Wednesday

A. Skill

3 sets for quality of:

2 rope climbs
10 alternating pistols

B. Strength

Deadlift

Beginner

3×5 – heaviest possible

Advanced

3×5 @ 78%

C. Metcon

4 rounds for time of:

15 power snatch 75/55
10 box jump overs 24″/20″

 

 

Thursday

A. Skill

5 sets of:

:20 ME double unders
:40 Rest

B. Strength

Push press

Beginner

3×5 – same weight across

Advanced

3×5 @ 78%

C. Accessory Work

3×8 barbell Yates row w/pause at top

-superset with-

3xME strict rings dips

-superset with-

3×20 seated band pull apart

Read More

Is CrossFit For YOU!? BEFORE AND AFTER PICS

Posted by on Jul 20, 2015 in WOD | 0 comments

Earlier today i posted a photo on our Instagram (@boomboxCrossfit). It was a picture of one of our members by the name of Aggie. I posted this picture not because Aggie is some sort of crazy athletic individual (well to me she is!) but because Aggie is one who represents the higher percentage of people in our gym, actually i would bet for most gyms…. You see, we get a ton of calls from people that wonder if CrossFit is for them. People who have goals of weight loss or to get back the ability to go through their day without getting tired. For the most part people that are looking to find a better quality of life.. These same people feel the need to explain they have never been “athletic” or that they are “overweight.” They may have even explored “CrossFit” on youtube and get this crazy impression that they are gonna come into the gym and see all these “Beast” like individuals walking around like trophies…. Basically, people are very interested in what we do but a little hesitant to make the call and really give themselves the opportunity to be a part of such a great program. The Deciding factor to me is the individuals commitment to themselves to attain their goals. And then their consistency throughout the weeks, months and years to maintain and exceed these goals. We provide the tools and the opportunities needed to be succesful. You provide the most important factor, Commitment….

 

Here are a few Before and After Pics of real members at our gym. These results are real and took time, but their commitment has changed their lives. These are the types of people you will see when you walk into our gym. Mothers, Fathers, Sons, Daughters, students and business professionals…

Please feel free to check out our 5 Star Yelp Reviews by CLICKING HERE

 

11760087_856664967760012_2619920168443789054_n

Joe and Angela. Total weight loss of over 50lbs

11750655_856664994426676_5703453341193199261_n

Nicole. Total Weight Loss of over 40lbs

11175012_856664911093351_4688647773325740005_n

Steve and Sonia. Lost over 100lbs combined.

11008414_964022226944415_709409304235827125_n

Eric. Lost ALOT of weight !!!

11709662_856664924426683_2388100123518517380_n

John Has gained muscle all while losing 27lbs and counting!

11738034_856675901092252_3826972481263463368_n

Jay and Chas, Before..

11219694_856676351092207_78073769352561190_n

Jay and Chas, TODAY !

 

PLEASE FEEL FREE TO SHARE THIS POST… I AM VERY PROUD OF ALL OUR MEMBERS AND THEIR EFFORTS TO LIVE BETTER LIVES, FOR THEMSELVES AND THEIR FAMILIES !

 

Monday

A. Skill

EMOM 5:00

3 jumping air squats
2 kipping CTB pull ups*
1 bar muscle up*

*Scaleable to 3 kipping pull ups

B. Strength

Back squat

Beginner

3×5 – heaviest possible

Advanced

3×5 @ 78%

C. Metcon

AMRAP 8:00

8 bar-facing burpees
6 front squats 185/125
40 double unders

 

Tuesday

A. Skill

5:00 3-position power snatch drills

Then

Every :30 for 5:00

1 power snatch + 1 snatch push press 60-65% of 1RM snatch

B. Strength

Bench press

Beginner

3×5 – heaviest possible

Advanced

3×5 @ 78%

C. Metcon

For time:

500m row
21 HSPU
21 TTB

500m row
15 HSPU
15 TTB

500m row
9 HSPU
9 TTB

*Beginners sub out KB/DB push press for HSPU

 

 

 

 

Read More