Jan 20 2015
Fitness 3 sets Sand bag hip press x 6 reps (3 sec pause at top) Single arm + single leg KB DL x 6-8 each leg Box jump (step down) x 3-5 (progressive height) 1500 m Row @ +5-10 pace Rest 6 minutes 1 K Row @ + 3 – 8 pace Rest 4 minutes 500 m row @race pace Performance and Sport 5 x 3 3 part pause snatch dead lifts (below knee, above knee, power position) 10 minute AMRAP 5-10-15-20-25-30 and so on… Hand release Burpees Ring Muscle ups Dead lifts 185/135 Masters athletes 55+ Hand release Burpees CTB Pull ups Dead lifts 155/105
How should it eat?
Nutrition 101 Before you start stressing about how much protein/carb/fat you require. Make one simple and yet difficult step: focus on food quality. Shop the perimeter of the grocery store. Buy fresh fruit, vegetables, and meat. Only venture down the aisles for a few select things like nuts, beans, olives, etc. The aisles are generally one big, processed, nutritionally worthless tease. Healthy food – organic plants and animals are perishable. If it doesn’t spoil little to no organic material still exists in the food, and that means it isn’t very nutritious, or it has been processed and coated with enough chemicals that the spoilage is delayed indefinitely. Real Food: Chicken, beef, fish, lamb, fruit, vegetables, nuts and seeds. Something Other than Real Food: Cereals, bread, pasta, table sugar, flour, potato chips, “instant” anything, “fat free” anything, sweets, corn meal. History lesson: Humans before agriculture, refrigeration and processing = 2,000,000 years…
Jan 19 2015
Just a quick update on our new Friday Sport level classes on Friday’s at 12 noon: This class is a skill development class relative to the requirements of the CrossFit Open competition. Meaning that the highest priority movements will be discussed practiced and a progressive skill development plan will be assigned to you. What are the movements that are most important? Pull ups, CTB pull ups, Thrusters, Snatches, MU, Burpees, and with the new format this year we will attack some more advanced skills such as HSPU, Pistols and HS walking. If you are going to complete the Open in the RX division we strongly suggest attending these classes. If you are participating in the “scaled” division this year this class is not a priority but you are welcome to join. Fitness and Performance 4 sets: strict push ups x 6 – 10 Back leg elevated lunge x 6-8 each…
Jan 19 2016
Fitness and Performance 4 sets: Seated DB Strict press x 10-12 4 sets Planche pushup x 5-8 TRX reverse fly T-Y-I’s x 18 DB pull overs x 10 8 minute AMRAP 5 Burpees 5 DB Snatch Right 10 DB Waiter lunges Right 5 Burpees 5 DB Snatch Left 10 DB Waiter lunges Left Sport Snatch Waves 75-80-85% x 3 Front Squats 5 x 2 @75% For times 25 MU Rest 3 minutes 75 wall balls 20/14 Rest 3 minutes 100 calorie row