Saturday 31, July 2010

Well this week we had another birthday - Brandi turned 24.

So in honor of her birthday we have a little WOD...

2400m run
7 rounds of
29 dumbbell thrusters - AHAP - get your hip crease below your knees!!!!
19 burpees
86 air squats

Oh I know, thrusters and squats in one workout??? YES!!!

Friday 30, July 2010

End of the week - work load is light, weather is gorgeous, lets get our workout done and out the door!

Strength:

Front squat
3-3-3-3-3

Bench press
5-5-5

Metcon:
5 rounds
2 mins on 1 min off

hang cleans 42.5/30kg

Shooting for a total score of 200 - so yes that is 20 cleans per minute or 40 per round!

Thursday 29, July 2010

So a few weeks ago we did a version of the Bear Complex to get everyone ready and knowing what to expect when it came around. Well today it came around!

Bear Complex

5 rounds of

7 times each round of the following progression
power clean
front squat
push press
back squat
press
*** you can not put the bar down during the round - touch and go on the clean only. If the bar gets dropped you have 10 burpees at the end of the workout.

Between rounds you can take a s long as you want, place more weight on the bar and keep pushing yourself!

Wednesday 28, July 2010

So, took today off and went wake boarding, happy times. Had a great time, kinda moved from side to side of the wake, and at one point thought I gave myself a concussion. Got right back up and tried again though - stupid water feeling like concrete. While I was gone, Sean and Adam took great care of you all, and had a great workout for you!

Strength:

Hang snatch
5-5-5

Handstand push ups skill work
3 x max reps

Metcon:
50-40-30-20-10
Flutter kicks (4 count = 1 rep)
sit ups
leg levers

Ahhhh feeling the posterior chain BURN!

Reminder on skill work

Just a reminder -

Double unders - if you can't do them, any workout that requires them is now triple the number in regular jumps. So if it requires 50 double unders, your jumping 150 times. Also we have jump ropes for sale now.

Pull ups - if you can't do a kipping pull up, or a strict one even - and a workout requires pull ups, you are doubling it now. So if it says 25, you are doing 50 (WITH THE SMALLEST BAND YOU CAN USE)

HSPU - handstand push ups - grab your coach, grab some bands and we are flipping you upside down on the pull up cage!!!

There are a lot of movements we need top get down as a athlete involved in CrossFit, and it all takes time - so get to class a few minutes early, and start working on the movement you choose.

When we bust through the wall in the new space, we will have GOAL boards put up, and everyone including myself will pick a goal movement, and every day we will work on it. FYI mine is the muscle-up, no more excuses that my butt weighs too much! :-)


http://www.beastskills.com/tutorials.htm

Check out the link above - Jim is amazing and his site BeastSkills is a great place to find anything bodyweight or gymnastic based

Tuesday 27, July 2010

"Roy"

Five rounds for time of:
225 pound Deadlift, 15 reps (102.5kg)
20 Box jumps, 24 inch box
25 Pull-ups

Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.

Monday 26, July 2010

Its been a while, we had done this one so much with challenges etc. that we took a little while off - but today, we have the ever famous -

Fight Gone Bad

"Fight Gone Bad" consists of 3 x 5 minute rounds with 5 exercises done in 1 minute intervals. There is a 1 minute rest interval between rounds. The exercises are Wall Ball, Sumo Deadlift High Pull, Box Jump, Push Press, and Row.

Counting your total reps each round with calories on the rower for your final score.

35kg/25kg
20inch box

Sunday 24, July 2010

Sorry for the lateness of the posting - I swear my kid unplugs crap and plugs it back into random ports so that I can't figure out how to use the computer so that I can't track whatever it is 14 year old boys are looking up. EWWWWW

I just found out that poor Chandler has to wait to figure out Sunday's workout after seeing what torture I put you through on Saturday - WOW that makes him an awesome WOD programmer, because I put you guys through the ringer on Saturdays! GREAT JOB COACH CHANDLER!

AMRAP 20 mins
10 push press 60kg
15 box jumps 24in
20 pull ups

Saturday 24, July 2010

AHHHHHHH it is Ashleigh's 22nd birthday (actually it was the 22nd, but birthday WOD's come on the weekends now.)

Ashleigh's Birthday Workout aka Ashleigh's Crippler

1988m row
3 rounds of
22 wall balls 20/16
22 knees 2 elbows
7 burpee pull ups
7 hndstand push ups
22 air squats
22 GHD sit ups
7 ring pull ups
1988m row

How to Improve your Pistol by Franz Snideman

So the first video is a lesson that I thought was pretty cool for the pistol squat. The second is just an absolutely impressive dispaly of balance, strength, explosiveness, and ability! Enjoy!

Friday July 23, 2010

So I was going to call today's metcon "Heaven" after yesterdays "Hell" WOD but I thought - that would be a lie.

Strength:

Clean and jerk

3-3-3

Double under skill work

I think everyone strength wise is a little beat up this week, so we will take the weekend easy on you (ok so that is a lie too - but there wont be a lot of weighted movements in my Saturday WOD)

Metcon:

5x (was going to be 7 but again....)
7 OHS 42.5/27.5kg
7 box jumps 24inch (ladies you too)
7 clapping push ups
7 push jerk 42.5/27.5kg

Holy Cow look at this!

http://crossfitpeachtreenutrition.com/


Yummmy recipes!!!

The Snatch

Well you all wonder where we get the Bergner warm up from - here is Coach Mike Bergner's daughter Sage demonstrating a quick squat snatch.

Strength:

Skill work on ring dips - been a hard week of strength already

Metcon:

"Hell"
6x
6 squat cleans 50/30kg
6 back squats
6 squat snatch

Wednesday 21, July 2010

Aimee Anaya 105kg Rack jerk - taken and yelled at by Coach Mike Burgener!!!

Strength:

Rack jerk

3-3-3-3-3 (slowly moving into single rep max's)

Bench press

5-5-5

Metcon:

Death by Pull-ups

YES!!!

1 min = 1 pull up / 2 if your using a band
2 min = 2 pull ups / 4 if your using a band
3 min = 3 pull ups / 6 if your using a band
and on and on and on
until you can NOT complete the # of pull ups for the minute you are on.
20 min = 20 pull ups / 40 if your using a band

CrossFit Total

This clip is from the 2007 CrossFit Games - note the kids division etc. This is old school back to the roots of the games! Thought it was a perfect video to share after the amazing CF Games competition this past weekend!

Tuesday 20, July 2010

The CrossFit Total reflects an athlete's functional strength capacity more accurately than any other test, writes Mark Rippetoe, author of Starting Strength and owner of The Wichita Falls Athletic Club/CrossFit Wichita Falls.

The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. All three lifts are done while standing on the floor. They require minimal and inexpensive equipment. They are not technique- dependent to the extent of the Olympic lifts, yet they require technical proficiency beyond mere passing familiarity. They are safe when performed correctly, since they can all be performed without spotters—alone in a garage if necessary.

There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the three lifts.

Anyone in a position to attempt a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one-rep max (1RM). This number is what you warm up intending to do. A meet situation will involve three attempts, and this is a good way to determine a true 1RM.

The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.

Monday 19, July 2010

What is everyone recovering from the weekend - Monday morning, slowwww... Lets pick it up this afternoon!

Strength:

Over head squats
3-3-3-3-3

Push press
7-7-7

Metcon:
"Josh"

21 ohs 42.5/30kg
42 pull ups
15 ohs
30 pull ups
9 ohs
18 pull ups

**** Two things - scaled weight is now on the board you have 3 choices RX'D, Medium, light.. This will make set up for the workout quicker and easier.
Second - its started if you are using a band or jumping pull ups - double the number!

Sunday 18, July 2010

So as coachs we all have a workout that we LOVE - mine, it is a toss up between FGB, and my B2B tabata squats with running - Chandler, I think his may very well be:

"The Crippler"

Run 1 mile
30 body weight or 102.25kg back squats (which ever is greater) ummmm 225lbs anyone
Row 1 mile

YES!

Saturday 17, July 2010

Saturday - I love Saturday's WOD's!!!

50-40-30-20-10 with 10 burpees between each round

Box jumps 24/20inch
Sit ups
Wall balls 20/16lbs
Kettlebell swings 24/16kg

so you will do 50 of each movement then 10 burpees, then 40 of each, then 10 burpees and so on till you are done!

Friday 16, July 2010

Hmmmm - so sorry I really thought I had posted this workout today. :( Sorry falure!

Strength:

Snatch balance

Clean shrugs

These are good solid skill movements - does not need to be super heavy - just work the movements

Metcon: Designed by Coach Sean (thanks Coach)

10-9-8-7-6-5-4-3-2-1

Box jumps 24/20
Power cleans 42.5/30kg
jumping lunges 1 jumping lunge each leg = 1 rep

Cheese likes chocolate milk

And when you say Chocolate milk it must be like this!!!

Chocolate milk - Recovery drink??? Yes or No

Hutch brought this article in to Chandler, and I stole it then went to the Diet Detective web site and stole it again. There is a lot of good information in here, a lot of it is based on your endurance athlete 2 + hours of training at a time that does need more, and if that's you look in the book Paleo Diets for Athletes - but for our general rule of thumb for CrossFitters, CHOCOLATE MILK is the best - or if your lactose intolerant Boost/Ensure!

Diet Detective Investigation: Muscle Recovery: Can Chocolate Milk Do the Trick?
I have to say, the dairy industry spends lots of money trying to convince us that we need to drink milk, how important calcium is for strong bones, how milk can help us lose weight and, recently, how chocolate milk can help our muscles recover after strenuous exercise.

In a 2006 study that was published in the International Journal of Sport Nutrition and Exercise Metabolism, researchers compared Gatorade, chocolate milk, and a sports drink (with a carb and protein combination matching that of chocolate milk). Nine male cyclists biked until they were exhausted, rested, and then biked again. The researchers had the cyclists repeat the cycle, but this time they drank one of the three drinks during their rest period. The cyclists who drank the chocolate milk were then able to bike significantly longer than those who drank the sports drink, and for about the same time as those who drank the Gatorade.

The American College of Sports Medicine presented another chocolate milk study just last year at its annual meeting in Seattle. That study, conducted at James Madison University, compared chocolate milk to a high-carbohydrate recovery beverage with the same number of calories. In this study, 13 male college soccer players trained for one week, then drank either low-fat chocolate milk or the high-carbohydrate recovery beverage after intense training for the next four days. They took a two-week break, then repeated the cycle, and the researchers compared the degree of muscle recovery between the two groups.

According to this study, "All of the athletes increased their daily training times during the intensified training, regardless of post-exercise beverage, yet after two and four days of intensified training, chocolate milk drinkers had significantly lower levels of creatine kinase — an indicator of muscle damage — compared to when they drank the carbohydrate beverage. There were no differences between the two beverages in effects on soccer-specific performance tests, subjective ratings of muscle soreness, mental and physical fatigue and other measures of muscle strength."

And yet another study, recently released at the American College of Sports Medicine’s 57th annual meeting in Baltimore, showed that chocolate milk might be a "worthwhile post-exercise recovery beverage."

According to Kristine Clark, Ph.D., R.D., director of Sports Nutrition at Pennsylvania State University, the milk industry has gone to extreme efforts to convince the public, especially athletes, that chocolate milk is the "one and done" product for athletes to drink for muscle recovery. "And it's not," says Clark.

There are several important issues to understand about muscle recovery: “First and foremost, active individuals must ensure they are meeting their total energy intake needs in order to promote muscle recovery. Next, they need to appropriately time consumption of adequate amounts of fluids and electrolytes, carbohydrate for replenishing glycogen storage, and high-quality protein for repairing and rebuilding muscle protein,” says Jackie Maurer Abbot, Ph.D., a registered dietitian and board-certified specialist in sports dietetics. She suggests drinking water for fluids, some Gatorade for the electrolytes such as potassium and sodium (find out how much you need) and looking for carbohydrates that are high on the glycemic index such as a baked potato or brown rice, because they help move glucose into the cells. You also need protein, but not all protein sources are good choices. Choose good quality lean proteins (egg whites, fish, lean meats with no visible fat, white meat chicken and turkey without skin).

Research from the University of Texas that was published in Medical Science and Sports Exercise and the International Journal of Sport Nutrition and Exercise Metabolism has demonstrated that carbohydrates alone are not enough. Amino acids are also critical for muscle recovery. Amino acids serve as the building blocks our muscles use to repair the damage that occurs with exercise as well as to support muscle growth (aka muscle hypertrophy). In fact, consuming as little as 6 grams of essential amino acids (from animal proteins and soy protein, which contain all nine of the essential amino acids) can aid the recovery process, says Abbot. And one specific amino acid, leucine, has been identified by researchers as potentially mediating greater maintenance of muscle mass. Leucine plays a key role in building new muscle protein, and 1 cup of chocolate milk has 778 milligrams of leucine.

The problem is that many people, including athletes, don't need the extra calories. In fact, many are trying to reduce body fat, not increase it. According to Clark, an athlete — or anyone for that matter — can simply have a meal with whole foods that includes lean protein and whole-grain carbohydrates. "There is no rush. It's about muscle recovery; you have time. The idea is to get ready for the next event." Also, when you come to think about it, chocolate milk requires refrigeration — which means it is not so convenient after all.

Finally, Clark says that 8 to 12 ounces of chocolate milk will not be enough for recovery. An athlete working out for two to three hours would need more carbs and protein. In terms of protein, athletes engaging in endurance exercise typically need around 0.55 to 0.64 grams of protein per pound of body weight, while strength-training athletes may need 0.73 to 0.77 grams of protein per pound of body weight. Those doing recreational or moderate endurance and strength training only need 0.36 to 0.54 grams per pound of body weight. Clark also says that a college athletes training for two to three hours would need approximately 3 to 5 grams of carbohydrates per pound of body weight to completely restore glycogen. While chocolate milk can contribute, it contains only 8 grams of protein and 36 grams of carbohydrates per 8 ounces.

The bottom line: The unique combination of carbohydrates and protein, and the fact that fat-free chocolate milk is also a liquid (as opposed to something like yogurt), make it a contender as a muscle-recovery drink. However, a real meal benefits you greatly as well.

Report Issued on the 2010 Dietary Guidelines for Americans - by Patrick Baker, Editor

On June 15, 2010 the US Federal Government announced the release of the Report of the Dietary Guidelines Advisory Committee on the Dietary Guidelines for Americans, 2010, a solicitation for written comments on the report, and an invitation for testimony at a public meeting to be held on July 15, 2010 in Washington D.C. Links to this announcement, the report, and instructions for submitting written comments or attending the public meeting are available at the Dietary Guidelines for Americans web site (www.DietaryGuidelines.gov).

Federal legislation requires that the most recent edition of the guidelines (last published in 2005) be reviewed, updated if necessary, and published every five years. The current report contains the recommendations of the 2010 Dietary Guidelines Advisory Committee (DGAC) to the Secretaries of Agriculture and of Health and Human Services for use in updating the Guidelines.


In the introduction, the 2010 DGAC report states that two-thirds of the American public is overweight or obese. It goes on to say that "Americans are making dietary choices in a highly obesogenic environment and at a time of burgeoning diet-related chronic diseases affecting people of all ages, ethnic backgrounds, and socioeconomic levels. The DGAC considers the obesity epidemic to be the single greatest threat to public health in this century."

The introduction goes on to discuss the role of diet and physical activity in attenuating the risk of chronic diseases, as well as identifying population groups of particular concern. These include: children, pregnant and lactating women, and older adults.

Dr. Cordain was asked to comment on the report, and stated "I really don't see how these ‘new’ recommendations vary substantially from prior USDA Food Guidelines." Cordain states that the recommendations to consume whole grains and skim milk "obviously vary from the human ancestral diet, and upon closer scrutiny, these two foods are not necessarily healthful."

Dr. Cordain’s cites evidence from his book The Paleo Diet, as well as his and other published research, that whole grain products frequently may contribute to an elevated glycemic load because of the quantity of total grains the USDA recommends (8 ounces per day, equivalent to 8 slices of bread). Wheat in particular is problematic because it contains the storage protein gliadin, shown to increase intestinal permeability in celiac patients as well as in healthy persons.

Cordain notes that increased intestinal permeability promotes passage of a gut borne bacterial substance called lipopolysachharide into the bloodstream, producing a low-level chronic state of inflammation called endotoxemia (see next week’s newsletter for Maelán Fontes’ article on Type 2 Diabetes and Endotoxemia). Endotoxemia likely underlies many chronic disease states, particularly cardiovascular disease and a number of autoimmune diseases, according to Cordain.

Dr. Cordain goes on to say that, "In the U.S. alone, it is estimated that 1 in 100 people or about 3 million US citizens have celiac disease. It is irresponsible to make across-the-board dietary recommendations to the entire population given the high incidence of celiac disease."
Cordain notes that while skim milk is promoted by the USDA because it contains much lower concentrations of saturated fat, it has been shown to be highly insulinotropic – "meaning that it raises blood insulin concentrations, similar to eating candy or a chocolate chip cookie." Dr. Cordain states that, "Work from our laboratory substantiated this effect for both skim and whole milk. In a recent study of young boys, they became insulin resistant after seven days on a high milk diet, compared to seven days on a high meat diet. This study has not been replicated in adults, but there is no reason to believe that the response would vary." Consumption of milk elevates a hormone called IGF-1 - which increases growth in children, resulting in an increased adult stature. However, says Cordain, "it also increases the risk for breast, colon and most particularly prostate cancer."

The Dietary Guidelines Advisory Committee is accepting written comments on the report until July 15, 2010. The public meeting to solicit oral comments on the report will be held on July 8, 2010, starting at 9:00 am EDT. Details are available at the Dietary Guidelines for Americans web site (www.DietaryGuidelines.gov).

Level 1 Certification - Reno, NV 7-10 to 7-11

Just wanted to say congrats to our newest Level 1 certified CrossFit coaches.

THis past weekend, 5 of our family members went to the University of Reno, and took their L1 certifications! Great job guys!!!!

Sean
Nichoel
Adam
Brandon
Gene

Thursday 15, July 2010

Half way point of 2010, half way point of July. Can you believe the year is half over already??? Man time flies when your having fun doesnt it?!?

Strength:

Power cleans
3-3-3

Skill work:

GHD sit-ups

Metcon: This is one of my favorites!!!

800m run
Bottom to bottom tabata squats (10 sec rest is in the hold position)
400m run
Bottom to bottom tabata squats
800m run

Ohhhhhh feeling the jello legs, and the booty lock already!

Wednesday 14, July 2010

Hey guys sorry - your fearless leader took two days and went camping (I know way outside the norm for me). So, I am sorry the blog was not updated.

We had some Olympic lifting while I was gone - yeahhhh

Strength:

Snatch

Skill work:

Pull ups - come ladies and gentlemen, you CAN DO IT!!!

Metcon:

21-15-9
Push jerks 60/40kg
Push ups
Wall balls 20/16lbs
Knees 2 elbows

Woot woot - shoulders may be burning a little bit on this one!

Tuesday 13, July 2010

"Johnson" New Hero WOD

Complete as many rounds in 20 minutes as you can of:
245 pound Deadlift, 9 reps
8 Muscle-ups
155 pound Squat clean, 9 reps


1st Lt. Michael E. Johnson, 25, of the U.S. Marine Corps 7th Communications Battalion, 3rd Marine Headquarters Group, III Marine Expeditionary Force, headquartered in Okinawa, Japan, died September 8, 2009 while supporting combat operations in Kunar province, Afghanistan. He is survived by his wife Durinda Johnson.

This was actually the WOD on Friday the 9th on the main site, we will do it on Tuesday!

Monday 12, July 2010

Monday, start of the week, and decided our strength was going to be an all encompassing type of day.

A version of the Bear Complex - check out the video on our page of Drew C. and his impressive Bear Complex.

5 x
Deadlift
Hang clean
Front squat
Press (over head)
Back squat
Press (over head)

Sounds easy enough right? This is not a timed "metcon" - you will load the bar with weight, do each movement listed above in order, and DO NOT PUT THE BAR DOWN during the 6 movements. After each set, you will add more weight getting to a nice max for you. This like I said is a version, next week we will have the Bear Complex as the actual WOD - today was a teaser to get you prepared weight wise for the ass kicker the Bear is.

Then, a 1.5mile run today. :-)

Jerry Hill's CrossFit Tip: Muscle up 101

Saturday 10, July 2010

First off - HAPPY BIRTHDAY COACH JASON!!!!!!!!

Saturday today, and we always have some great creation on my part these days -ahhhhh!! We could call it imagination, creatiity, but you guys may have a complete other name for it....

Death by Lunges

1-2 rounds
200m over head walking lunges 20/10kg
at each cone there is something written on the wall thats what your going to do. YEAHHHH!!! There is push ups, burpees, air squats, planter jumps, tuck jumps, wall sits... Its NICE!

Friday 9, July 2010

Friday, Friday, Friday ahhh it is a good day!

Strength:

Over head squats - HEAVY
1-1-1-1-1

Double under skill work - we have jump ropes for sale now

Metcon:
3x
15 thrusters 55/35kg
10 box jumps 24/20in
15 GHD situps
10 kettlebell swings 24/16kg

Hand Care - VERY IMPORTANT

Hand Care

Spend enough time on a barbell, and you'll develop calluses. This is good in the sense that your hands are adapting to the stress and becoming thicker and stronger where necessary. However, some of you find that those calluses can become the cause of problems significant enough to disrupt your training.

A callus rip is inevitable over the long term, but it should by no means be a regular occurrence - frequent callus tears mean frequent training disruptions. It's tough to make progress when you have to stop doing what you're doing all the time. The solution? Take care of your hands in a way that will minimize if not eliminate tears and allow you to continue training.

First, don't shave off your calluses. They're there for a reason. You want that thick, tough skin. What you don't want are rough or sharp edges that can hang up on the bar and start a tear. Some people get crazy with the callus shavers and take the skin right down to the weak stuff below. Or worse, they shave them down so much that the area formerly armored is now sensitive to the touch.

I prefer fine-grit sandpaper to any other tool out there (200-220 type stuff). Cut some pieces and fold them into little 2x2" or so squares and they'll be a little stiff, but flexible enough to get into the places you need. Smooth out the rough edges before and after workouts and you'll be fine.

To improve on this, start using a liberal dose of Cornhuskers Lotion every day. Don't use your girlfriend's silly body lotion - it won't do the job. Just rub some into your hands every night when you're going to bed and pretty soon you'll have hands like baseball mitts. In fact, you might want to try rubber-banding your hands shut around a barbell-sized chuck of pipe all night to break them in.

Greg Everett
Catalyst Athletics
The Performance Menu

FITNESS in 100 WORDS 2.0

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Sprint and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Sprint, jump and compete hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Lift heavy weights often. Keep workouts short and intense. Regularly learn and dominate a sport.

From CrossFit Balboa!

2 Crossfitters 1 Chalk Bucket

This has been posted before, but I love it!!! Watch it WITHOUT the kids. :-)

inverted burpee

Thursday 8, July 2010

Closing in on the end of the week - its been a great week of strength, WOD's and a new Hero that destroyed most.

Strength:

Deadlifts
3-3-3-3-3

Bench press
3-3-3-3-3

Metcon:

100 burpees
25 inverted burpees
or
150 burpees

See video for our inverted burpee - we have been showing against a wall for safety - but....

Wednesday 7, July 2010

Got a great benchmark workout for you guys today - she is one of those I love to hate, she robs me every freaking time!

Strength:

Back squats
5-5-5-5-5
Snatch grip push press
3-3-3-3-3 (technique)

Metcon:

Helen
3x
400m run
21 kb swings 24/16kg
12 pull ups

Tuesday 6, July 2010

"Luce"

Wearing a 20 pound vest, three rounds for time of:
1K Run .70 of a mile
10 Muscle-ups conversion 4 pull ups 4 dips for each rep
100 Squats


Captain Ronald G. Luce, 27, of the U.S. Army Company C, 2nd Battalion, 20th Special Forces Group, headquartered at Jackson, Miss., died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. He is survived by by his wife Kendahl Shoemaker and 5 year old daughter Carrie, and parents Ronald and Katherine Luce.

Monday 5, July 2010

Can you believe it is already July of 2010???

Wow it is amazing to me how quickly our days fly past us, how quickly people loose focus on the things that are important.

Today we went to the Reno Aces game, as I sat there with Jason and Evan in the hot sun looking around, I realized many things about our general population. One of them being we are a fat fat nation - I know we hear it all the time, but until I sat and looked around me, watching little kids that should be lean and healthy being anything but, dads that should have their kids on their shoulders, leaving those said kids standing by the smokers only area, and moms that should be chasing their kids around laughing at the chase, walking sluggishly with a beer in hand, and their little ones tromping behind with cotton candy in one hand, and ice cream running down their faces. Jason and I counted just the group of people walking to our right, we quit when we hit 50, and our standards were "loose" in terms of health, we did not have 1 positive. :(

Now I am not saying spending a Monday with your family at the ball park should be a super healthy experience, it should be that treat you are looking for - but when the food and beer is nothing out of the norm, maybe we should step back and reevaluate the way we as a culture think about our lives.

I know today we are stressed, over worked, under paid, tired, running like chickens with our heads cut off, trying to make ends meet for our families - but when you loose your health you loose the ability to provide.

I'm not sure where or how we should try to fix this, but I just sat there in shock and dismay at the levels of "unhealthy" I saw walking by me. Saddens me! Be thankful for your health, do not take it for granted, take even just a few minutes everyday to work on this soooo important part of your life, and all the others would come together too.

Saturday 3, July 2010

Ahhhhh I love Saturday's and the look on your faces when you see the crazy WOD's I come up with! :-)

Today we have a team workout - it will leave you smoked and ready for a great start to the weekend.

As a team of two,

400m run
10 tire flips
30 wall balls 20/16lb
1 will flip tires, the other will wall ball when your done switch
25 sledge hammer swings to each side
50 over head walking lunges 20/10 plate
1 will sledge, the other will lunge and switch
Four 100m band sprints - black pull up band around the waist pulling your partner behind you in a sprint - you will each do 4, so a total of 8.

HOLIDAY SCHEDULE

Saturday and Sunday

Regular scheduled class times - including Endurance

Monday - open gym 9am to 1pm

Friday 2, July 2010

Ahhhhh 3 day weekend coming up - everyone please be safe and have a wonderful time!

HAPPY 4TH OF JULY!!!!

Strength:

Back squat
5-5-5-5-5

Bench press
5-5-5-5-5

Metcon:
5-7 rounds
5 burpee box jumps
10 pull ups
15 sit ups
200m sprint

Thursday 1, July 2010

So, I have tried a new process this week - tell me what you think...
Monday - Front squats (elbows up)
Tuesday - Squat cleans (catch it in the squat - elbows up)
Wednesday - Clean shrugs (pull and shrug open the hips)
Thursday - Snatch (shrug it to get under it)

Strength:

Snatch 8 x 2

Metcon:

"The Chief" compare 7-3-09
5 rounds 3 minutes long with 1 minute rest between
AMRAP per round no partial round counts...
3 power cleans 60/43lg
6 push ups
9 squats

Score for each round, total of 5 scores!
This workout ROCKS!!!!