Monthly Archives: February 2016

monday 2.15.16

For those of you who work or have friends/family that work at the GE plant in Lynn, we are running a JUST TRY IT class at CrossFit Route 1 River Works next Thursday (2/18) at 11:30a. Please share!!!


1. coaches choice

2. Back squat:

still off 90%

5x 40%, 50%, 60%

Don’t change weights. It will feel light that’s ok. You do not know more than Jim Wendler! Trust the programming.

3. 25 double unders

50 wall balls

25 double unders

40 push-ups

25 double unders

30 wallball

25 double unders

20 push ups

25 double unders

friday 2.12.16


MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 4 minutes of:
65 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.

MASTERS MEN – includes Masters Men 55+
Complete as many rounds and reps as possible in 4 minutes of:
65 pound Thruster, 15 reps
15 Chin over bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.

MASTERS WOMEN – includes Masters Women 55+
Complete as many rounds and reps as possible in 4 minutes of:
45 pound Thruster, 15 reps
15 Jumping chest to bar Pull-ups

thursday 2.11.16

Part 3



So important. DRINK MORE. Enough said.



Fuel For Fire

What/Why: Fuel for Fire (“FFF”) is basically baby-food for adults: pure, easy to digest, and exactly what you need without anything you don’t. They blend whey protein with fruits/sweet potatoes, so it’s protein + carb without any fats (which can slow down digestions and cause gastro distress).

When: FFF is the perfect pre-/during/post-workout snack, due to its easy digestibility and its ratio of protein to carbohydrate. However, if you are a slow-digester, “during” may not work. I’d recommend starting with at least 20 minutes before class , and see how your tummy handles it. It’s also great for an anytime snack, and doesn’t even need to be refrigerated!

Taste: Generally we have 3 flavors available: Sweet Potato, Berry, and Tropical. I will typically use Sweet Potato as an anytime snack, and Berry/Tropical pre-/during/post-WOD.

Is it for you?: I use it most frequently when I am training first thing early and I don’t want to eat something heavy like eggs beforehand. But it’s also great to beat a 3PM slump or in the car on the way into CF Rte 1.



What/Why: KILL CLIFF has electrolytes, vitamins/micronutrients, and enzymes to maximize recovery after a workout, and a small amount of caffeine. They don’t add any sugar, or artificial colors/flavors. And I know I should save this for the “Taste” section, but IT IS SO DELICIOUS!!

When: You can drink a KILL CLIFF before or after your workout, or any time you want a little energy throughout the day. Note: it is lightly carbonated, so I suppose it could give you the burps if you drink it before class, but I’ve never had a probem.

Taste: TASTY (blood orange) is the flagship flavor, and its incredible. BERRY LEGIT is relatively new—blackberry lemonade. DOUBLE AWESOMENESS is pomegranate. I like them all!

Is it for you? YOU decide… just try it!!! Just avoid if you are very sensitive to caffeine.

**Sometimes we have MOJO, which is DELICIOUS cold brewed coffee. There are two flavors: EPIC is unsweetened, and SWEET is… not unsweetened hehe.



1.  coaches choice

2. bench press: 5×5

bent over rows: 5×5

3. strict press: 5×3

chin-up: 5×3


wednesday 2.10.16

Part 2


sfh PURE

What/Why: “sfh” stands for Stronger.Faster.Healthier. Each flavor uses the same grass-fed, free-range whey protein, and is very low in cholesterol. Importantly, it doesn’t have any soy or artificial colors/flavors and has a very low lactose content, so it’s a great option for Paleo/lactose sensitivities.

When: Absolutely within 30 minutes after exercising, preferably with 25-50g carbohydrate. You can also take PURE any time you need a protein source, although whole food is often better for a meal.

Taste: We sell Vanilla and Chocolate. Not as super-creamy or sweet as some other brands, but that’s the trade off for all-natural purity. It’s all I use, and now other proteins taste like “too much”.

Is it for you? If you want to begin taking whey post-workout, then Yes, It’s for You. Safe for the kiddies, too!

Available in Single Serve and Bulk Bag.


sfh FUEL

What/Why: FUEL supplements whey protein with MCT fats (coconut oil) and mid-glycemic carbs (apple pectin), to create a “meal replacement” supplement. However, there is really only 1g fat and 3.5g carb, so I would recommend adding in some more carb (and potentially, more fat) to create a true meal.

When: I’ve blended with coffee in the AM, or sipped on it during the day leading up to a workout (stop drinking up to an hour before). I would not recommend as a intra- or post-workout supplement. Great for breakfast smoothies!

Taste: Slightly coconutty.

Is it for you? Due to the purity of ingredients, FUEL is a great foundation to build a meal around. If you often find yourself on-the-go and eating-and-running, chuck some of this in a blender bottle to hold you over until your next meal. Also good for your little ones.

Available in Single Serve and Bulk Bag.



What/Why: RECOVERY adds a bunch of amino acids, organic compounds, antioxidants, and Creatine, to create an excellent post-workout option.

When: Take RECOVERY right after you workout (or during!) but be sure to add extra water into your diet. If taking RECOVERY, I’d recommend also using the Creatine from Blonyx as your second dose in the AM or PM. Remember, daily Creatine intake should not exceed 5g/day.

Taste: Currently we have the Chocolate, which tastes like… Chocolate.

Is it for you? If you are someone who has the best intentions of taking your Creatine and your protein as soon as you workout but you can never seem to get your act together… this product does the work for you!

Available in Single Serve and Bulk Bag.



sfh PUSH

What/Why: PUSH is the latest product from sfh. Many of you currently take a pre-workout supplement, and you may consider PUSH if you are looking for a product with more natural ingredients. A good pre-workout typically has B-vitamins, Beta-Alanine, and caffeine, and PUSH has all three, without a lot of the scarier additives that the other guys have. Pre-workouts help to increase focus, energy, and stamina. However, because they include a stimulant, they will increase your heart rate, which can backfire on those heavy-breathing “metcon” WODs. I’d suggest starting with a half-serving on the days that are more lifting based, then slowly begin to experiment with the dosing and workout types.

When: Take with 12-16oz water, 20-30 minutes prior to class starting. I hope the “prior” part was relatively obvious… 😉

Taste: Cherry!! So good!

Is it for you?: If you occasionally find yourself “dragging a$$” when you come in here, I’d suggest purchasing a single-serve pouch and giving PUSH a shot. However, if you are sensitive to caffeine or workout late in the evening, this product may not be for you. In those cases, a bump of a simple carbohydrate (fruit juice, sugar, etc) just prior to class could also do the trick!

Available in Single Serve and Bulk Bag.



1. coaches choice

2.  0-5min

1k row






50kbs FT (70/53)


amrap 5

25 dubs

8 burpees

tuesday 2.9.16

Part 1.

Coach Katie’s Supplement Cliff Notes on the products offered at CrossFit Route1. 

“What does THAT do?!”

What we sell at CrossFit Route 1, and why you may want to try it!


As you have undoubtedly noticed, we have a lot of different powders and potions on display behind the front desk. And for good reason: there is no single supplement regimen that fits everyone, and, with just about 200 (amazing, gorgeous) members, we aim to provide each of you with options to improve your health, performance, and quality of life.


We get lots of questions about these products, but the most common two are “What does THAT do?” and “Is it for ME?”. I’m excited to take this opportunity to tell you a little about what each is, what it does for you, how it tastes, and some general guidelines for who should try it.


This will be a three-part series, so stay tuned! Here we go!





Generation UCAN

What/Why: A “superstarch”. Derived from corn (but still very close to Paleo due to its processing), this product serves to level out your insulin levels over the course of a few hours. Instead of a more sugary carb that will cause a spike and crash, this stuff keeps you at an even keel for quite a while. *The Vanilla UCAN has protein as well, which basically makes it a mini-meal replacement!!

When: Personally, I take UCAN every day that I coach for the 3 or so hours before I train. If you’ve ever taken the 9 or noon, you’ve seen me sipping on my “red drink” (Cranberry Raspberry flavor). It’s because I had breakfast somewhere between 4-8am, and I know I won’t be able to get another meal in before I train. This stuff is magic… it keeps my brain working and my energy up, so I can roll right into my workout.

Taste: Kind of like you mixed a fruit juice with some pasta water… a little starchy, but you get used to it!! Flavors include: Orange, Plain and (my fave) Cran-Raspberry, as well as Vanilla Cream (that’s the one with protein).

Is it for you?: This stuff is GREAT if you work out in the AM before you eat breakfast, or find yourself getting sleepy/”braindead” around 3PM. Additionally, because it keeps your blood sugar from swinging too low, you may find you are less susceptible to cravings…

Available in Single Serve and Bulk Canisters.


ULTRAGEN by First Endurance

What/Why: Pretty much the exact opposite of UCAN. This is a high-glycemic powder that is meant to be sipped on during your workout, to provide the energy you need for high-intensity workout bouts. Also, endurance athletes will put this in their Camelbaks for long runs/rides etc.

When: Mix with water and begin sipping just prior to your workout. Keep chipping away at it during the class, and finish it just after the WOD is over. For best results, I mix with my whey powder, or take a separate whey shake immediately after the WOD along with my remaining ULTRAGEN. This is very important, as high glycemic carbs are exactly what your body needs to get the protein from the whey into those tired muscles!!

Taste: Gross… if you hate milkshakes!!! 😉

Is it for you?: I FIRMLY believe in high glycemic carbs during your workout, so long as you are handling your carb intake appropriately throughout the rest of the day. For more details on that, schedule an appt with me to talk nutrition. Otherwise, ULTRAGEN works great, but so does fruit juice, Gatorade, lemonade mix, etc…

A thought: for those of you who do marathons/tris, or other endurance-based activities on the side, you want to consider this product!

Available in Bulk Canisters.




Creatine with HMB+ by Blonyx

What/Why: Creatine is muscular energy, and occurs naturally in your body. This supplement helps to boost your Creatine levels, which can help to improve muscular strength, growth, endurance, and recovery. Blonyx is one of the most clean Creatine supplements on the market, and people swear by it. However, more is not better: your body will simple excrete excess Ceatine, so follow dosing instructions exactly (ladies, some research shows that we need a little less then men…) and, since Creatine will dehydrate you, you’ll need to drink extra water when using it. Here’s how Blonyx explains this product:

When: I’ve read of two dosing strategies. A) AM and Pre-Workout, or B) Post-Workout and PM. I use the latter. No matter what, BE CONSISTENT. DAILY.

Taste: I can’t drink it with water alone, which is another benefit to taking it after I workout, with my whey protein.

Is it for you?: If strength and mass-gaining are important to you, yes. As Creatine will cause a bit of muscle retention, you may want to avoid if you are currently emphasizing body-weight movements (gymnastics/conditioning).

**Note: many pre-workout drinks have Creatine in them… be VERY careful that you are not overdosing!

Available in Bulk Canisters.


Beta Alanine by Blonyx

What/Why: A new product from Blonyx. You know that burning feeling in your legs when do sprint on the rower/bike? That’s lactic acid build up, and Beta Alanine (created from the naturally occurring amino acid Alanine) helps your body to better buffer it out.

When: Blonyx suggests two scoops daily, one in AM and one in PM. Like the Creatine,

Taste: Kinda sweet.

Is it for you?: If you’re frustrated that you seem to “die off” very quickly during short, high-intensity sprint-like workouts, give this a try! It may help you push through that “OMG my legs are going to explode” feeling and help you to improve your anaerobic energy system.

Available in Bulk Canisters.


Ultima Replenisher

What/Why: One of our most popular/longest-selling products. Ultima is an all-natural electrolyte powder that balances all 6 minerals that help to keep us hydrated. It has no sugar or dyes.

When: Whenever you feel like you may be dehydrated, or are trying to avoid dehydration in the first place (yes, I sipped on Ultima throughout the day leading up to the CrossFit Route 1 Holiday Party… and the morning after, ugh). I’ve seen a bunch of folks at the gym drink it first thing in the AM before they train, which is a great idea.

Taste: We have Orange, Lemonade, and Raspberry. I like them all, just don’t expect it to be super sweet. Very refreshing though.

Is it for you?: Anyone and everyone can benefit from electrolytes. How often you take it depends on your water intake and your activity level, even how humid/dry the weather is. Interestingly, if you are working out for a very long time, and drinking exclusively water, you can “wash out” all of the electrolytes in your system, so there is such a thing as “too much” water in some scenarios—Ultima is the solution in those cases.

Available in Single Serve and Bulk Canisters.


“3” by PurePharma

What/Why: PurePharma combines three major inflammatory supplements—fish oil, magnesium, and Vitamin D—in one convenient daily vita-pack. These three have a synergistic effect, and can improve healing, immune health, and can even help you sleep better.

When: You’ll want to take it with a meal. Some people split it in two doses, but many take it all at once. Note: because Magnesium can have a relaxant affect, some people notice they get sleepy after taking: take it at night! Again… CONSISTENCY.

Taste: N/A. Although, most people do not get the typical fish oil pill “fish burps” with this!

Is it for you?: This combo can help with: sore joints, chronic nagging aches and pains, skin irritation, digestion issues, sleep disturbances, muscle cramping, mood disturbances, seasonal mood changes, and more.


Omega 03 by Pure Pharma

What/Why: This is the same fish oil that is included in the “3”. Sourced from wild caught, deep-sea anchovies and sardines, this fish oil is potent and bioavailable (meaning your body can easy digest it and use it).

When: I prefer to take fish oil at night (with dinner), just to avoid any chance of fish burps.

Taste: N/A, but the oil is lemon-flavored, just in case.

Is it for you? Fish oil can help with: sore joints, chronic nagging aches and pains and skin irritation. Additionally, brain, bone, and eye health can be improved with consistent supplementation.



1. snatch work

2. Three position snatch top down: 20 min

3. 10 amrap


snatch (185/130)


Muscle up


monday 2.8.16


Great job goes out to Katie, Chris, Bryan and Derek who ran the stairs for the Fight for air climb Saturday afternoon.


OPEN Wods will be on Friday’s from now until the end of the open.


1. coaches choice

2. Back squat: 5@ 75% / 3@ 85% / 1+@95%

3. 50 wall ball (20/14)

40 box jumps (24/20)

30 cj (155/110)

20 burpee bar hops