Category Archives: Nutrition

Rest Day 5/4/14: What are your favorite sides? Share!

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Rest Day:

What are your favorite sides?

kaleBelow is a great recipe from Alex Black of Wicked Good Nutrition.  Sides can really pump up a meal especially if they’re sides you can get excited about.  Share your favorites!

Kale with Dried Apples

Kale is a nutrient rich green vegetable, and makes a great side dish for your chicken, beef, or fish. Raw kale can be on the more bitter side (depending on whether or not you’re a bitter taster), which is why it’s often added to smoothies and juices, although some enjoy it as part of a salad. This recipe adds a little sweetness and makes 2-3 servings.

Rest Day 1/26/14: Congrats to all Competitors at the Renegade Rowing League!

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Competitors at the Renegade Rowing League

Competitors at the Renegade Rowing League

Yesterday, the second and final race of the 2013-2014 Renegade Rowing League was held at CrossFit Boston in Allston, MA.  We had 19 competitors race 2,000m CRASH-B Style across two heats.  Nicholas A. in the Lightweight Junior Men’s Event got to sign his name on the Renegade Rowing Cup for making a 1minute and 26second improvement from his first race in December.  Everyone dropped the hammer and pushed their limits.  It was awesome seeing everyone cheer each other on and experience the glory of rowing.  I look forward to seeing everyone crush it at CRASH-B’s in a few weeks and I can’t wait till it warms up and we get to give it a go on the water.

RRL 1-25-14 Results

Nick A. - Winner of the 2013-2014 Renegade Rowing Cup!

Nick A. – Winner of the 2013-2014 Renegade Rowing Cup!

At CrossFit Boston we’ve been participating in a 6-Week Transformation Challenge and this marks the half-way point.  How’s the first three weeks of 2014 gone for you in regards to training, nutrition, and lifestyle?  Have you been able to eat clean and train dirty?  One thing that has helped me keep on my game over the last three weeks has been prepping enough food and snacks for the whole week on Sunday afternoons.  Below are a few meal options I put together for Breakfast, Lunch, and Dinner last week.  I also make sure to have bananas, apples, cashews, figs, grapes, and plantain chips ready for when I need a little snack or pick me up in between meals and post training.  If you’d like step by step directions and pictures for these recipes I’ve passed them on to Alex Black of Wicked Good Nutrition to include in her recipe and nutrition plan package.  There are lots of awesome recipes in there, so if you need some new ideas to keep things fresh be sure to check it out. WickedGoodNutrition.com  Just shoot her an email to get started eating clean!

Breakfast Cups w/ Sausage and Broccoli Slaw

Breakfast Cups w/ Sausage and Broccoli Slaw

Looking forward to seeing how everyone transforms in a few more weeks when we hit CRASH-B’s and our next 2k!

Keep up the great work!

-Coach Pat

3 Varieties of Greek Yogurt Chicken Salad

3 Varieties of Greek Yogurt Chicken Salad

Shredded Taco Chicken

Shredded Taco Chicken

 

Rest Day 11/21/13: What do you eat before a workout?

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Checkout the post below from Alex Black of Wicked Good Nutrition for some good info and ideas on what to eat before a workout.  

Get some ratio at the Renegade Rowing Club starting December 2nd!

Get some ratio at the Renegade Rowing Club starting December 2nd!

If you’re interested in joining the Renegade Rowing Club to train for the Renegade Rowing League and CRASH-B’s please register here.  The club starts training Monday, December 2nd at 6:30pm at CrossFit Boston.

What Should I Eat Before a Workout??

Deciding what to eat day-to-day can be challenging. Choosing the best thing to eat – a meal that will give you energy to perform without making you feel too full, sick, or hungry – can be even more challenging. Every workout is different, so how you fuel for each one will be different too. You probably wouldn’t eat the same breakfast before a 2K test as you would before a 10 mile run. Read on for some basic pre-workout meal guidelines and some ideas for before a workout.

..Read The Rest Here…

Then share your favorite pre-workout meal in the comments!

Rest Day 8/29/13: Go Eat Some Watermelon!

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Rest Day 8/29/13:

Go Eat Some Watermelon!

Below is a blog post from Alex Black of Wicked Good Nutrition.  Read all about a recent study on watermelon and then tell us what you think.  Will you be sucking down some Watermelon after our 5k on Saturday?

Newly Found Super Power for Watermelon

We all know watermelon is a delicious summer fruit. But some new research has indicate that it might also be a recovery aid – results of a study published in the Journal of Agriculture and Food Chemistry showed that a compound found in watermelon juice may help athletes recovery after exercise.  … Click here for the whole post! …

Rest Day 8/18/13: Do you use Protein Powder? Share your thoughts!

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What's your source of post workout protein?

What’s your source of post workout protein?

Rest Day 8/18/13:

Do you use Protein Powder?

Below is a great post from Alex Black of Wicked Good Nutrition.  Check it out and post your thoughts and what you use for protein to comments.

Pros and Cons of Protein Powders

Protein powders were once the stuff of pro athletes and ultra meatheads, but have gone mainstream over the past 10 or so years. I first tried it when I was 15. When I told a personal trainer I’d been seeing with my mom that my goal was to get a 6-pack, he recommended I take 2 scoops of muscle milk powder 1-2 times per day. So mom and I dutifully trekked down to GNC and bought the vanilla flavor. And it was AWFUL. I don’t think I took the recommended dose even once, and I certainly never got said 6 pack. I couldn’t get it to dissolve in anything – not water, not milk, not a smoothie. Only now, looking back with educated eyes, do I see how completely ridiculous it was for this bro to tell a 15-year-old athlete to take a mostly unregulated supplement! The industry has gotten much better since then in terms of taste and palatability, but it is still mostly unregulated and athletes should pay attention to ingredients and types of protein.

Click here for the full blog post!