August One 2009

Jack

Practice handstands

Workout:

Angie

100 of each of the following: Pullups, Pushups, Situps, Squats

Complete all reps for a given exercise before moving to the next.

Post time to comments. Compare to April 27, 2009

July thirty-one 09

Susan

Workout:

Fight Gone Bad

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We will be completing three rounds.

The stations are:

Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)

The clock does not reset or stop between exercises. One point is given for each rep, except on the rower where each calorie is one point.

Post score to comments.

Twenty-nine July 09

Dakota

WORKOUT:

Deadlift

3-3-3-1-1-1

Then:

Half-Cindy

10 minutes AMRAP

5 Pullup

10 Pushup

15 Squat

Post highest weight lifted and rounds completed to comments

Twenty-seven July 09

Smiles for the first round run.

Push Press
3-3-3-1-1-1
Then
5 Rounds

Barbell Thrusters 9 Reps

Pull-ups 9 Reps

Males: 95lbs

Females 65lbs

I get asked all the time: "What should I eat?"

In the interest of answering that question, I came up with the following treatise. I didn't invent any of this knowledge. These are things that I researched and tried on my own. They work for me and should not be considered the opinion of a medically or nutritionally trained person. All of the things written here are available elsewhere on smarter people than me websites. Try my suggestions at your own risk. If you choose to give this stuff a try, make sure you are honestly trying it (no half-assing) and give it a couple of weeks to have an effect.

RFC CrossFit Performance and Aesthetics Nutrition Guidelines

Foods to absolutely eliminate and/or avoid at all costs:

Refined sugar (this means all of it)

Grains (wheat, corn, rice, quinoa) Don’t eat anything made of this stuff.

Soy products

Vegetable oil (olive oil is an exception)

White potato

Beer

Beans (peanuts are a bean)

Stay away food that comes with a cartoon character/celebrity spokeperson or makes some health benefit claim. Real food doesn’t need endorsements. Stay away from processed, packaged food. Minimum packaging is a good sign that it is alright to eat. Shop the perimeter of the grocery store, stay out of the middle this is where the crap lives.

Favorable Foods
Any type of animal protein (if it has a face, eat it; minimum intake is 1 g per pound of lean body weight)

Vegetables (as much as you want)

Moderate amounts of fruit

Tree nuts (almond, walnuts, pecans etc. and all associated nut butters as long is there is no added sugar)

Fat (animal sources-this means bacon grease, lard, tallow, butter also avocado, olive oil, nut oils)

Dairy — if your body tolerates it (full fat versions only)


If eating for looks, go to fitday.com. Register and start logging everything you eat. This means you will have to measure what goes in your mouth. It only takes about a week before you will know amounts enough that measuring will become unnecessary. Eat less than 100g of carbs/day. You subtract total fiber from total carbohydrate to get correct absorbable carbs for the day. Try to aim for 50% or more of calories from fat.

Everything that goes in your mouth counts for the day. If you are CrossFitting or sport training regularly and intensely you need to eat about 500 calories above you basal metabolic rate. Fitday.com will help you figure this number out.

The site: marksdailyapple.com has information about the Primal Blueprint which is a good resource for healthy nutrition. Also google searches of the paleo diet are helpful.

If none of this makes sense, or you have specific questions just ask.

July Twenty-five 09

Gymnastic work:

L-hangs

Workout:

Run 400
30 Handstand pushups
Run 800
20 Elevated pushups
Run 1200
10 pushups



Post time to comments.






Burpees are fun.

July 24, 2009

Front Squat
5-5-5-3-3-3
Work up to your 3 rep max for the day.

Then
10 rounds of
30sec on/30 sec off
Burpee

Post heaviest weight lifted and number of burpee reps completed to comments.

July 22, 2009 Photos

Hard work gets results. Good job everyone.

July 22, 2009

Push Press
3 x 5

Then
4 rounds of
100 ft walking lunge
15 Renegade man makers
5 KTEs



Post weights and time to comments

July 20, 2009 Photos

The 5 o'clock session athletes work hard.

July 20, 2009

Skill work:
Handstands

5 rounds of
400M
25 swings
15 Pullups


Post weight used and time to comments.

July 18, 2009

Tabata Something Else
8 rounds each of 20 sec work/ 10 sec rest of the following:
Pullup
Pushup
Situp
Squat
Once the clock starts there it does not stop.
Score is total reps. Compare to May 9, 2009.

July 17, 2009

Snatch Grip Deadlift
5 x 2

Then:
3 rounds
One arm DB floor press 15/arm
15 weighted situps @ 45#
15 Box Jumps

July 15, 2009

Back Squat
3 x 5

Then:
3 rounds
20 Med Ball Cleans
15 Handstand Pushups

Post squat weight and time to comments.

July 13, 2009

It's my birthday Tuesday and since we don't have sessions on Tuesday we will do this workout for my 41st. I am going to break from my current program to complete this one on the 14th of July.

Barney’s Birthday workout

41 pullups
41 weighted situps @ 45#
41 pushups
41 box jumps
41 push press @ 45#
41 walking lunge
41 knees to elbow
41 dips
41 stiff legged dl @ 45#
41 burpees

Post any subs to comments.

July 11, 2009

Deadlift
5 sets x 1 rep

Then:
AMRAP in 10 minutes of
50 ft Broad Jump
10 Knees to Elbow

Go heavy on the deadlift.


Post rounds complete and deadlift weight to comments.

July 10, 2009

Bench Press
3 x 5


Then

4 rounds
200M Run
21 burpees
21 SLDL


Post weight for bench press and SLDL and time to complete four rounds to comments.

July 8, 2009

Back Squat
3 x 5

Then:

Helen
3 rounds of
400 M
21 swings
12 pullups

Post squat weight, time and subs for Helen to comments

July 6, 2009

Handstands

Workout for time:

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

July 3, 2009

This one you can do even if you can't make it to the gym at 9 am today. If you have been keeping an log of your performances, we did this one on April 11. See if you have improved.

Five rounds for time:

1 Leg Blaster
15 pushups
10 pullups



One Leg Blaster = 20 Squats
20 In-place lunges
20 Striders
10 Jumping Squats

The Leg Blaster complex comes from Rob Shaul at mtnathlete.com. I think it is an awesome exercise and definetely a leg and lung smoker. If you need a video of the complex being performed it is at his site under the exercises link.

Post time to comments.

Friday class

Friday, July 3, there will only be a 9 am session. There are no scheduled sessions for July 4.

If you don't make it on the 3rd; we will see you on the 6th. Have a great weekend.