Courtesy of WWW.CROSSFIT.COM
CF Warm Up
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
Post time to comments.
Compare to 090514.
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Courtesy of WWW.CROSSFIT.COM
CF Warm Up
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
Post time to comments.
Compare to 090514.
who will earn this today?
Burgener Warm Up And Skill Transfer Drills
WOD
Four rounds for time of:
Run 400 meters
50 Squats
Post time to comments.
Compare to 090520.
Remember to run, not jog!
Farmers Walks are great for grip strength!
Do the CF Warm Up
“Nate”
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Post rounds completed to comments.
Cool Down: Practice L-sits 15 sec. on 15 sec off for 2 minutes
Compare to 081127.
Burgerner Warm Up with Transfer Skills
WOD
21-18-15-12-9-6-3 rep rounds of:
185 pound Front squat
GHD Sit-up
Post time to comments.
Compare to 051111.
— Greg Glassman, founder of CrossFit,“What Is Fitness?”
Courtesy of http://games2009.crossfit.com Lauren-Heather-Jocelyn
Heather Keenan 32 – Lauren Plumey 29 -Jocelyn Secondi Unknown
Check out the web site on the photo, you can view all the athletes participating in the games this year. What is the difference between them and you. Ages range from teens to upper 40’s. It’s Diet and 3 on 1 off routines. We are all capable of looking and performing our best, just like the athletes profiled on the games site.
The Following WOD is Courtesy of CFE
Burgener Warm Up
WOD
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post loads to comments.
Compare to 090407.
The CrossFit dietary prescription is as follows:
Protein should be lean and varied and account for about 30% of your total caloric load.
Carbohydrates should be predominantly low-glycemic and account for about 40% of your total caloric load.
Fat should be predominantly monounsaturated and account for about 30% of your total caloric load.
Calories should be set at between .7 and 1.0 grams of protein per pound of lean body mass depending on your activity level. The .7 figure is for moderate daily workout loads and the 1.0 figure is for the hardcore athlete.
What Should I Eat?
In plain language, base your diet on garden vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar. That’s about as simple as we can get. Many have observed that keeping your grocery cart to the perimeter of the grocery store while avoiding the aisles is a great way to protect your health. Food is perishable. The stuff with long shelf life is all suspect. If you follow these simple guidelines you will benefit from nearly all that can be achieved through nutrition.
The Caveman or Paleolithic Model for Nutrition
Modern diets are ill suited for our genetic composition. Evolution has not kept pace with advances in agriculture and food processing resulting in a plague of health problems for modern man. Coronary heart disease, diabetes, cancer, osteoporosis, obesity and psychological dysfunction have all been scientifically linked to a diet too high in refined or processed carbohydrate. Search “Google” for Paleolithic nutrition, or diet. The return is extensive, compelling, and fascinating. The Caveman model is perfectly consistent with the CrossFit prescription.
What Foods Should I Avoid?
Excessive consumption of high-glycemic carbohydrates is the primary culprit in nutritionally caused health problems. High glycemic carbohydrates are those that raise blood sugar too rapidly. They include rice, bread, candy, potato, sweets, sodas, and most processed carbohydrates. Processing can include bleaching, baking, grinding, and refining. Processing of carbohydrates greatly increases their glycemic index, a measure of their propensity to elevate blood sugar.
What is the Problem with High-Glycemic Carbohydrates?
The problem with high-glycemic carbohydrates is that they give an inordinate insulin response. Insulin is an essential hormone for life, yet acute, chronic elevation of insulin leads to hyperinsulinism, which has been positively linked to obesity, elevated cholesterol levels, blood pressure, mood dysfunction and a Pandora’s box of disease and disability. Research “hyperinsulinism” on the Internet. There’s a gold mine of information pertinent to your health available there. The CrossFit prescription is a low-glycemic diet and consequently severely blunts the insulin response.
Caloric Restriction and Longevity
Current research strongly supports the link between caloric restriction and an increased life expectancy. The incidence of cancers and heart disease sharply decline with a diet that is carefully limited in controlling caloric intake. “Caloric Restriction” is another fruitful area for Internet search. The CrossFit prescription is consistent with this research.
The CrossFit prescription allows a reduced caloric intake and yet still provides ample nutrition for rigorous activity.
HAPPY BIRTHDAY AMERICA!
WOD
The July Painstorm (Courtesy of Karl Steadman at Crossfit Manchester):
3 rounds of:
In 5 minutes run 400m once, then in the remaining time, take 135lb from the ground to overhead as many times as possible.
Rest 1 minute.
In 5 minutes run 400m once, then in the remaining time, do as many muscle-ups as possible.
Rest 1 minute.
Score is total reps. Runs don’t count so get it done fast y’all.
Holding Back
by Sarah Lewis
There’s a phrase I bet you’d never think to hear in a CrossFit gym, right? Do we ever tell you in the middle of a WOD, Hey don’t work so hard! or Whoa, slow down there, you are moving too fast! Not likely. But believe it or not there are times when you need to take the responsibility for your safety and body and place a limit on yourself. Let me explain.
Here’s a familiar scenario I am sure we’ve all been in: during the WOD, you’re kipping your heart out, hitting every rep and you’re just really on that day on pullups. Almost there, and the calluses on your hands become blisters, which rip. You spend at least the next week laying off the pullups or scaling them back in order to let your hands heal so that you can do pullups again. Or, maybe its a strength day and you’re still healing from that back/hip/arm/shoulder injury from a month or so ago. Do you go all out and try to get a new PR even at the risk of seriously re-injuring a healing injury?
One of the things I love most about CrossFit is the mental fortitude it has taught me to keep pushing through, even when I think I cannot possibly get over the bar again or there is no way I can clean that weight up off the floor one more time. It is not appropriate to hold back during those times. You will often hear me say “stand around and breath when you’re done!” because its true. Keep going when your body is telling you to stop. There is no immediate concern for injury in those instances and you are physically capable of the task at hand. But I know my limits. I know when to use good judgement. If I am doing large sets of pullups and my hands are getting ready to rip wide open, as much as I hate to, I will get off the bar, wrap them and keep going. Yeah, it takes time on the clock to do that, but I’d rather be able to do pullups as rx’d the rest of the week than have to scale my pullups in WODs for however long it takes for those sores to heal just for those few seconds. Similarly, with a muscular injury like strains, tears or sprains, its important to push yourself, but not so much so that you are being counter-productive in your training.
Another thing I love about CrossFit is that its just cool. Where else can you do the crazy things we do? And then you get those cool calluses and/or blisters on your hands or bruises and cuts on your shins and you’re proud of them right? You tell everyone you know that you busted your shin open jumping on a 30” box because it just sounds cool. War wounds look cool and there’s that awe that you inspire in the people around you at work or wherever you are that you are that guy/girl that does that hard-ass workout. A cut shin is not going to set back your training so it doesn’t matter. But injury for the sake of coolness will have its price too.
Anything that occurs as a result of pushing yourself hard during a WOD that ultimately sets you back is something you need to re-assess and ask yourself “Was it really worth it to get that injury?” During a regional qualifier or the Games, heck yeah! Go for it. During Wednesday morning’s WOD, err on the side of caution and don’t train your ego. The point is, yes, we want you to experience intensity and break through boundaries but we don’t want you do to it in exchange for days or weeks of having to scale WODs and ‘go easier’ just because you wanted to go for glory. Trust me, there will be plenty more opportunities for you to show how bad ass you are.
Do the Crossfit Warm Up
Death By Ten Meters
Post time or distance traveled to comments.
Beginning of a new month
Commitment time!
Commitment defined: (a pledge or undertaking) or (an engagement or obligation that restricts freedom of action).
I am asking you to make a commitment this month.
A commitment to yourself.
Sounds like fun right?
This is the challenge, we challenge each and every one of you to make a commitment to eat clean and not miss a workout all month.
Any takers?
done
Burgener Warm Up
WOD
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Compare to 090524.
CROSSFIT ENDURANCE WOD DEATH BY 10 METERS
Tanya doing Kettlebell Deadlifts
Rest Day
OR
Skills Practice Handstand
OR
Make Up Missed WOD
Athletes looking to improve their performance or looking to compete in the games next year should enroll and start particapting with the Unlimited Program. We will be ramping up the Unlimited Package training to include Olympic lifting, endurance running, gymnastics, and nutrition seminars. To all our members on the Limited and Drop In Programs there will be a reasonable additional fee per seminar. See Sarah or Wayne for more information.
Courtesy of WWW.CROSSFIT.COM
Warm Up
3 rounds
10 V-Ups on the pull up bars-20 second Parallete L-sits-15 OHS
WOD
Two rounds of:
Right arm barbell push-press 12 reps
Left arm deadlift 12 reps
Run 800 meters
Left arm barbell push-press 12 reps
Right arm deadlift 12 reps
Run 800 meter
Go heavy, run fast. Post time to completion and loads to comments.
Compare to 030716.
Cool Down
Coaches Choice
Warm Up
3 rounds
Ring dips-box jumps-20 second hand stands-20 second parallete work.
WOD “Nicole”
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Post number of pull-ups completed for each round to comments.
Compare to 090330.
