Wednesday 11.27.13

The High School is growing!

The High School class is growing!

Weightlifting Wednesday
Snatch Compex:
5 sets of – Power snatch, squat snatch, overhead squat

Giant Sets:
3 sets of –
15 GHD Sit-ups
20 Hip Extensions
25 second L-sit

Post loads to comments.

Coach Harry

Coach Harry

Coaches Corner with Coach Harry

You look “Organic”

The word “organic” gets thrown around quite a bit nowadays. Food giants slap it on labels, and it’s consistently used in advertising. And it works… your instant assumption when you hear the word organic, is that the food is healthy. Or at a minimum, healthier than its non-organic counterpart.

But ask yourself for a moment… what the hell does “organic” actually mean? Organic apples, organic poultry, organic oreos? I thought my front squats the other day were organic.

Here’s the basic principle of organic farming – to produce foods without the use of man-made chemicals. Pesticide, fertilizer, hormone free… chemical free. And for a food to be legally advertised as “organic” in the US, the product must be at a minimum 95% organically produced and handled. The standards are defined by the National Organic Program (NOP).

Now let’s apply that in the grocery store…

1. Meat

In the case of animal products, organic means that your meat received no antibiotics or hormones, and was fed organic feed throughout. In the recent decades, the food industry has developed many artificial ways to alter the size, texture, and growth rate of animal products. Steer clear, and chose organic cuts when available.

Be aware however that organic meats are not necessarily grass-fed meats. Grass-fed meats will be clearly marked. With grass-fed meats providing a higher Omega-3 to Omega-6 ratio, we want to keep this in mind: Organic grass-fed > organic grain-fed > grain-fed.

2. Fish

Would you guess wild-caught fish is organic? The answer is actually no. Fish gets tricky.

In 2008, the NOP decided that wild-caught fish could not be declared organic, as we can’t control their environment. Farmed fish however can be organic. Makes sense, but despite that, wild-caught fish boasts a higher Omega-3 to Omega-6 ratio and is the better option. With fish, keep this in mind: Wild-caught > organically farmed > farmed.

3. Produce

Pesticides are widely used in conventional agriculture. Fungicides, herbicides, and insecticides are chemicals that the body cannot process, and ultimately these residues build up in our system. After years of exposure, it is medically known that these pesticides can lead to birth defects, headaches, and added strain on weakened immune systems.

With produce however, there are many types that are largely unnecessary to purchase organic. The Environmental Working Group (EWG) performed 43,000 tests for pesticides, and found that consumers could cut their exposure by almost 90% by avoiding just the most contaminated fruits and veggies. Labeled as the “Dirty Dozen”, these are the 12 most important produce to consider buying organic:

“The Dirty Dozen”

1. Peaches

2. Apples

3. Sweet Bell Peppers

4. Celery

5. Nectarines

6. Strawberries

7. Cherries

8. Lettuce

9. Grapes (imported)

10. Pears

11. Spinach

12. Potatoes

Next are the types of produce that are largely unnecessary to buy organic. These foods regularly test clean either because they have a hard outer skin, or just don’t retain pesticides well.

“Clean Foods”

1. Onions

2. Avocado

3. Sweet Corn

4. Pineapple

5. Mango

6. Sweet Peas – frozen

7. Asparagus

8. Kiwi

9. Bananas

10. Cabbage

11. Broccoli

12. Eggplant

The EWG ranked 43 foods in total, and designed a free wallet-sized list of these foods that you can take to the store with you. All they require is an email address for it. Can definitely come in handy.

End of the line – not everything needs to be purchased organic. The few extra dollars is worth it to avoid the “Dirty Dozen”, but we don’t need to skyrocket the grocery bill. Make choices as the budget allows.







  1. Thank you, Harry!! Super helpful!

  2. Is it just 1 rep per exercise for the snatch complex?

    And are we supposed to do the 3 sets of sit ups, hip exts and L sits in between each set of the snatch complex sets?

    • Hi Corey,

      The snatches are one rep each and are part of a complex where you must perform the 3 reps without dropping (power snatch/squat snatch/overhead squat). The giant sets are to be completed after the snatch complex. These sets are not for time although you should try and move through 1 giant set before taking a break.

      • Thanks for the info Max. I just made the transition from traditional olympic lifting/ circuit training type workouts to CrossFit a couple days ago, so I’m having to hit up youtube and ask questions to figure out what some of these WOD’s are about. I appreciate the help.

  3. Snatch Complex – worked mostly at 65#
    Ab circuit did with knee sits rather than L sits.

  4. Snatch Complex: 65, 85, 95, 105, 105, 105, 105. Few extra to work on form.

    Aly B thanks for the coaching on my form.

  5. Snatch: 65, 85, 90, 95, 110 (110 was a little sloppy)

    Cash out with knee tucks for L sits.

    Energy level was definitely impacted a little from yesterday’s cat fight…

  6. snatch complex: 65,85,95,105,115. I think. Everything felt solid. thinking about “thinking about” stepping up the weight.

    Cash out with knee tucks. still cashed from “cat fight”.

    Happy thanksgiving all! I hope you all eat/drink too much and share many laughs. Cheers.

    • Harry great write-up. I’ve never seen “the dirty dozen” list before. very informative. I do think there is difference (taste/texture) between organic and non-org bananas.

  7. great write up Harry~~~!! Soooo helfpul!

  8. Snatch Complex: 55/65/75/80/85

    Thanks for the info, Harry! I can’t wait to eat some organic stuffing…

  9. The Triosen Transformation:

    Snatch complex: 65 85 95 105 115.

    Cash out: kinda sorta knees up sits.

    Gotta get me some Murph tomorrow!

  10. Snatch Complex: 45 up to 65#

    tried some cash out but everything about those L sits were impossible..even the knees were tough!

    Good info Harry..I never know what to buy!

  11. Snatch Complex: 85, 95, 105, 115, 125

    Cash out done… mostly knee tuck. Wow, I need to keep doing core work.

  12. Snatch complex: 75, 80, 85, 85, 90
    Congrats on your snatch pr, Ali g!

    1rm bench press: 110#. (5lb pr). Nice work, Ronda!
    Happy ThanksGiving!

  13. Filthy Fifty @ CrossFit Athlete Lab (Little Canada, MN): 38:38.

    Ugh. Moved too slow. K2Es weren’t perfect , & were slow, but better than previously. Way off PR.

  14. Snatch Complex: 65, 85, 95, 105, 105
    Giant sets

    Great 0530 Harry and Aly – many thanks for the coaching on the snatch complex.

  15. Snatch complex: 35,40,45,50,55,60

    Alison…thanks for making me do 60…Harry and Aly thanks for coaching me this AM

  16. EMOM 20 warm up:
    Odd – 5 WBs 30#
    Even – 20 DUs

    Bench: 3 x 5 (215#)

    OHS (45#) 10 x 5
    Squat Therapy 10 x 5

    Light Snatch work

  17. Kristin B.

    Snatch complex: 55-90#

  18. Snatch Complex: 4 @ 75#, 1 @ 80#

    Super sets: Done

    Hit 95# for new 1RM. 5# more to go to hit #100 which is my last 2013 goal to reach.

  19. snatch complex: stayed at 40# to get form right. Still bend arms too early and not fast enough under the bar. what the hey..? Will I ever get this form correct?
    Happy Thanksgiving all!

  20. Snatch Complex: 65/75/85(F)/85/95/95/75 Good times on the platform. Got some extra sets in for form work.

    Core cash out – done (with N-sits)

    5×5 Back Squat
    5×5 Bench
    5×5 Bent Row

  21. Snatch complex – 75-85-95-105-115
    Power snatched 120 (15# PR) and squat snatched 120, but couldn’t put them together!

    Happy Thanksgiving everyone!

  22. Snatch complex – 95-115-145-155-165

  23. 3 rounds: 30 cal Airdyne, 30 cal row, 10 squat therapy

    Snatch complex: worked up to 115 then back down then snatch balance.

    Super sets done with a mix of L-sit and knee tucks.

  24. Snatch Complex! First weighted overhead movement in months 😀 Hip Hip HOORAY!
    15-20-25-30-35 then 35 across. Shoulder felt solid.

    Thankful for the process of healing and continued growth!

    See y’all in the AM for MURPH!

  25. Snatch complex: 35,45,55,65,65
    Cash out: done

  26. Snatch Complex: 115, 125, 134, 145, 155 (got PS, but failed SS twice)


  1. #WODsohard | Wednesday 11.27.13 - […] November 26, 2013 Categories: CrossFit New England […]

Leave a Reply