Wednesday 31, July 2013

Skill:

Rope climbs

Strength:

Bench press

3-3-3+
70/80/90%

Stabilizer:

4x10

Twisting crunch

Metcon:

8 min AMRAP

7 thrusters 55/35kg
7 chest to bar pull ups

Tuesday 30, July 2013

Skill:

Rope climbs

Strength:

Deadlifts

3-3-3+
70/80/90%

Stabilizer:

4x10
lying windmills

Metcon:

"Tosh"

3x
200m
400m
600m

Time rested between each run is the time it took you to run the prior distance

Monday 29, July 2013

Skill:

Rope climbs - all week - PREPARING you for Saturday WOD

31 HEROES!!!

Strength:

Strict press

3-3-3+
70/80/90%

Stabilizer:

4x10
Supermans with a twist

Metcon:

5x

5 hang cleans - unbroken pick a heavy but manageable weight
12 hand release push ups
15 toes 2 bar

Saturday 27, July 2013

"Miagi"

Katie Hogan's WOD from Hell

50 of all the following movements

Deadlifts 60/45kg
Double kettlebell swings 24/16kg
Push ups
Clean and jerks 60/45kg
Pull ups
KB goblet squats - actually calls for "taters"
Box jumps 24in
Wall walks
Knees 2 elbows
Double unders

Friday 26, July 201

Skill:

Putting both movements in today WOD

Strength:

Power cleans

3-3-3-3-3

and

Squat cleans

3-3-3 - heavier than last set of power cleans

Stabilizer:

100 bicycles
100 mountain climbers - each side = 1

Metcon:

6 min AMRAP

24 push ups
6 Turkish get ups - AHAP - FORM NOT SPEED

2 min rest

8 min AMRAP

5 burpee box jumps 30/24in
10 KB swings 32/24kg - unbroken
5 GHD sit ups

Thursday 25, July 2013

Skill:

GHD movements

Strength:

Bench press

5-5-5+

Stabilizer:

100 evil wheels

Metcon:

10 hang cleans 60/40kg
5 double tap wall balls
10 KB cleans
5 muscle ups
50 double unders

31 Heroes - August 3, 2013

Here is the link to get registered for 31 Heroes at BattleBorn CrossFit.

Of course you can attend the event at BattleBorn for free - it is a Saturday workout for us, BUT I would really LOVE to see everyone register and ROCK their 31 Heroes t-shirt the day of the event.  Even if you can't swing the full registration of $31.00 without a T, $38.00 with a T, you can still donate to the cause.

https://www.31heroes.com/athlete-registration/?gym=PN3DqH

Mission

Established to honor the 31 Americans killed in action in Afghanistan on August 6, 2011, The 31Heroes Project exists to support the families of all fallen military heroes.
Funds raised from the “31 Heroes” WOD are split equally among our partnering organizations: Snowball Express, the Travis Manion Foundation‘s Challenge Grants program. We’re excited about the ways these organizations are honoring the fallen and making a difference in the lives of military families, and we hope you’ll check out the links to their sites to learn more.
Snowball Express has a mission of “creating hope and new memories for the children of our fallen military heroes.” They organize all-expense-paid gatherings for military kids who have lost a parent in action during which the kids are treated like royalty and get the opportunity to meet and build relationships with other kids just like them.  We believe the folks at Snowball Express are making a huge difference in the lives of so many of our heroes’ children.

The Travis Manion Foundation has a mission of “assisting our nation’s veterans and families of Fallen Heroes.” Funds given to the Travis Manion Foundation will be going to a very cool program they do called Challenge Grants. These grants are given to surviving families who complete a project of their choice to keep the memory of their loved one alive (think service projects, education, physical challenges, etc). These grants are a beautiful way to bring families together to honor and remember their loved one and keep their memory alive for many years to come.

Wednesday 24, July 2013

Skill:

Turkish get ups

Strength:

Deadlifts

5-5-5+

Stabilizer:

4x
30 four count flutter kicks
10 knees 2 elbows

Metcon:

4x

200m run
10 push ups
10 mountain climbers
10 four count burpees
10 sit ups
10 ring rows

MMMM PROTEIN!!!

How much protein do you need? New research suggests that many of us may need more protein than we realize. The current RDA is 0.8 gram of protein per kilogram of body weight, but several studies have found that 1 to 1.2 grams may be more protective against age-related muscle loss.

Use this formula from Caroline Apovian, MD, to determine the minimum amount of protein you should eat daily to offset muscle loss-and protect your metabolism-while you lose weight.

STEP 1: Estimate your ideal weight. "If you're a woman, start with 100 pounds for the first 5 feet in height, and add 5 pounds for every extra inch," says Dr. Apovian. "For men, it's 106 pounds for 5 feet in height, plus 6 pounds for every additional inch. However, if your ideal weight is less than 120 pounds, don't eat less than 82 grams of protein daily."

STEP 2: Ideal Weight (in pounds) / 2.2 = Ideal Weight (in kilograms)

STEP 3: Ideal Weight (in kilograms) x 1.5 = Daily Protein Goal (in grams)

Now that you know how much you need, check out these metabolism-boosting, protein-packed foods!

Avocado
Protein content: 2 grams per half avocado
The protein in this fruit contains all nine essential amino acids, plus heart-healthy omega-3 fatty acids.

Cheese and Milk
Protein content: 6 to 7 grams per ounce; 9 to 10 grams per 1 cup
Go for low-fat options-they generally contain more protein than fattier alternatives.

Tempeh
Protein content: 15 grams per 1/2 cup
Its nougat-like texture makes tempeh a smart stand-in for meat. Saute, or crumble cooked tempeh over salads.

Whey Protein
Protein content: 24 grams per 1 ounce
Add a scoop to smoothies or water for a quick protein hit. Avoiding animal products? Try soy protein powder.

Spinach
Protein content: 5 grams per 1 cup (cooked)
Of all the leafy greens, spinach boasts the highest protein content. Try it sauteed with a bit of garlic.

Fish and Shellfish
Protein content: 28 grams per 4 ounces
Whether it's salmon, halibut or tuna, seafood is a great catch. Aim for 3 to 5 servings a week.

Pseudograins
Protein content: 5 to 9 grams per 1 cup (cooked)
These hearty, grainlike seeds (quinoa, amaranth and buckwheat) have more protein than traditional grains.

Eggs
Protein content: 12 grams per 2 eggs; 14 grams per 4 egg whites
However you prepare them, eggs and egg whites are smart fuel for muscles.

Poultry and Pork
Protein content: 28 grams per 4 ounces
Family favorites like skinless chicken and pork make it easy to score plenty of protein at each meal.

Hemp Seeds
Protein content: 10 grams per 2 tablespoons
Great for soups and salads, these seeds have eight of the nine essential amino acids that build muscle.

Cottage Cheese
Protein content: 14 grams per 1/2 cup
Eating a scoop doesn't mean you're on a diet-it means you're muscle savvy. Try adding it to smoothies.

Beef
Protein content: 28 grams per 4 ounces
Look for the absolute leanest cuts, like round roast or top sirloin. Try bison for a leaner red-meat alternative.

Asparagus
Protein content: 4 grams per 1 cup (chopped)
This tasty veggie is a nutrient powerhouse. Enjoy it steamed or grilled, or toss chopped spears into salads.

Legumes
Protein content: 7 to 9 grams per 1/2 cup (cooked)
Pair dried beans (think black beans, chickpeas and lentils) with rice or quinoa for a complete-protein meal.

Greek-Style Yogurt
Protein content: 18 grams per 6 ounces
This thick and creamy treat packs nearly twice as much protein as other dairy sources; it's great with fruit.

Tree Nuts
Protein content: 4 to 6 grams per 2 tablespoons
A small handful of walnuts or almonds is great as a snack, mixed into yogurt or oatmeal, or on a salad.

Tuesday 23, July 2013

Skill:

Tue-Thur

GHD work
sit ups
hamstring raises
back extensions

Strength:

Strict press

5-5-5+

Stabilizer:

3x
Max effort plank

Metcon:

12 min AMRAP

15 thrusters 50/30kg
100 foot farmers carry walking lunges

Monday 22, July 2013

Skill:

Mon-Wed-Fri

Turkish Get ups

Strength:

Week one of our second cycle in our new strength set - Wendler 5/3/1

Back Squats

5-5-5+

Take 90% of your 1 rep max you found LAST WEEK and then the following percentages are off of that 90%

65/75/85%

Stabilizer:

4x
20 Hollow rocks
10 Toes 2 bar

Metcon:

Happy birthday Johnny Wesson!

3x
7 clean and jerks 60/40kg
21 HSPU
81 double unders

Friday 19, July 2013

Skill:

Snatch

Strength:

Snatch

2-2-2-2-2
or
advanced 1-1-1-1-1-1-1

Stabilizer:

100 side planks - each side

Metcon:

5x

1 strict press 90% of 1 rep max
1 strict pull up
1 push press 90% of 1 rep strict press
3 strict pull ups
1 push jerk 90% of 1 rep strict press
5 strict pull ups

Thursday 18, July 2013

Skill:

Yet again we are STILL working on Snatch - always a work in progress ;)

Strength:

Strict press

5-3-3-1-1-1

Stabilizer:

100 evil wheels

Metcon:

8x

6 rack lunges 70/50kg
6 dynamic push ups - hands start on floor pushing hard and fast with hands landing on 20kg plates and back = 1
6 Russian twist with a 20kg plate

Wednesday 17, July 2013

Skill:

Snatch ;-)

Strength:

Deadlifts

5-3-1-1-1

Stabilizer:

100 bicycles 2 count
50 crunches

Metcon:

10 rope climbs
20 power cleans 60/40kg
30 HSPU
40 evil wheels 60/40kg
50 burpees

Tuesday 16, July 2013

Skill:

Snatch

Strength:

Bench press

5-3-3-1-1-1

Stabilizer:

100 sit ups

Metcon:

12 min AMRAP

30 OH walking lunges - arms MUST be locked out 20/15kg
15 dips

Monday 15, July 2013

Time to establish those new 1 rep maxes this week!

Literally you should hit failure on one of your singles. If you don't then in 72 hours hit the lift again and truly find your 1 rep max. :-)

Skill:

This week is Snatch progression - as a group with a coach!

Strength:

Back squats

5-3-3-1-1-1

Stabilizer:

100 four count flutter kicks
50 two count mountain climbers

Metcon:

21-18-15-12-9-6-3

KB swings
KB goblet squats
KB upper cuts - each side counts as a rep
24/16kg  weight for all movements

Friday 12, July 2013

Skill:

You know we are using it in today's WOD so hopefully you have been practicing!

Strength:

Power cleans

3-3-3-3-3

AND

Weighted chin ups

1-1-1-1-1-1-1

Stabilizer:

3x
55 sit ups
30 crunches
1 min plank
14 push ups

Metcon:

4x

400m run
45 KB swings 32/24kg
30 pistol squats - 15 each leg
15 pull ups

Thursday 11, July 2013

Skill:

Yeap

Strength:

Deadlifts

5-5-5

AND

Weighted pull ups

1-1-1-1-1-1-1

Stabilizer:

3x

45 sit ups
25 crunches
1 min plank
13 push ups


Metcon:

EMOM 12 mins

3 power cleans 80% of 3 rep max
30 double unders

*** every round not completed = 10 evil wheel penalty with the weight for your cleans

Poop - In case you were ever wondering here is 5 signs of a good and bad poop. ;-)

Distinguishing Features of a Good Poop and Bad Poop

So, I bet you didn’t know that there was such a thing as a good poop? Perhaps you have not given it all that much thought. When it comes to body function and overall health, your poop is like a mirror.
We can learn a great deal about how our digestive system is functioning by the sight, sound and even smell of our poop.

5 Distinguishing Features of a Good Poop

• Solid, smooth and log-shaped
• Chocolate brown color
• Sinks to the bottom of the toilet
• Contains no blood, mucous or fat
• Has no odor

5 Distinguishing Features of a Bad Poop

• Formless or loose
• Pale in color
• Floats on the surface of water
• Contains deposits of blood, fat and mucous
• Has a bad odor

What Does Diet Have to do With It?
Your diet has a lot to do with whether or not you have a good poop or a bad poop. Consuming a diet high in processed foods may lead to poor digestion and improper bowel function. Foods made with refined ingredients such as white flour and sugar can cause constipation, and it is best to avoid these at all costs.
On the flip side, a diet rich in fruits and vegetables supplies the body with vitamins, minerals, antioxidants and dietary fiber which promotes healthy bowel function. Dietary fiber helps the body to break down food and fosters easy elimination of waste products.
Drinking enough water is also essential to good pooping. Consume at least 48 oz. of pure, filtered water each day, more if you are active or outside. Drinking water helps regulate bowel movements and aids in the digestion and assimilation of nutrients.

Pooping Position

Believe it or not, there is a better way to have a poop. According to leading natural health expert Dr. Mercola, the Western toilet is not conducive to healthy bowel function. In fact, our toilets promote such things as Inflammatory Bowel Disorder, constipation and hemorrhoids.
Quite simply, the modern toilet changes the way that we poop. Sitting to evacuate the bowels requires you to strain, which can have some unwanted biological effects including a temporary disruption in cardiac flow. Evidence suggests that bowel and pelvic problems may be related to improper posture on the potty.
Squatting is one of the best interventions to prevent constipation and other bowel problems and to put the least amount of pressure on digestion and bowel function. When we squat to eliminate the bowels, gravity does most of the work.
The weight of the pelvis presses against the thighs and naturally compresses the colon. Pressure from the diaphragm can supplement the force of gravity. Squatting relaxes the puborectalis muscle, which normally chokes the rectum to maintain continence.
The easiest way to achieve the squatting position is to use a squatting stool, better known as a “squatty potty.” These little, relatively inexpensive stools have been shown to make elimination faster, easier, and more complete, and may even prevent colon cancer and other conditions such as appendicitis.

 

Wednesday 10, July 2013

Skill:

Pistol squats

Strength:

Bench press

5-5-5

AND

3x ME
Strict dips

Stabilizer:

3x
35 sit ups
20 crunches
1 min plank
12 push ups

Metcon:

8 min AMRAP

9 DB/KB thrusters 24-20kg/16-20kg
9 HSPU

2 min rest

3 min AMRAP

Box jumps

30/24inch

Tuesday 9, July 2013

Skill:

Pistol squats - all week

Strength:

Back squats

5-5-5

AND

3x ME
Strict chin ups - NO kip

Stabilizer:

25 sit ups
15 crunches
1 min plank
11 push ups

Metcon:

21-18-15-12-9-6-3

SDHP
Push jerk

set it up to be 35KG across the board for both men and woman athletes - 6 a.m. class tested this with Kris and Kat taking charge and powering through.  We then decided to drop woman's to 25KG

So weight for men is 35kg and woman is 25kg - unless your Adrienne and she did 35 :-)

Monday 8, July 2013

Skill:

Pistol squats - all week

We are on our De-load for our Wendler cycle this week.

We will be finding our new one rep max next week - please be prepared to be here to get those current numbers for your next four week cycle.

Strength:

All week your percentages will be 40/50/60% of your 90% of your 1 rep max
Your rep number will be 5 at each weight

Strict press:

5-5-5

AND

3x ME strict pull ups - NO KIP

Stabilizer:

Will stay the same movements all week, but the rep scheme will increase by 10 each day on sit ups, 5 each day on crunches, plank will stay the same, and 1 rep on push ups.

3x

15 sit ups
10 crunches
1 minute plank
10 push ups

Metcon:

"Hope"

Performed in Fight Gone Bad style

3x

Burpees
Snatch 35/25kg
Box jumps 24/20in
Thrusters 35/25kg
Chest to bar pull ups
Rest

Friday 5, July 2013

Skill:

Max effort dips

Strength:

Bench press

5-3-1+ (if you didn't do it yesterday)
75/85/95%

and or

OHS

3-3-3-3-3

Metcon:

21-15-9

Thrusters 60/40kg
Box jumps 30/24in

FACEBOOK

O.K. it is time if you have a Facebook account and you haven't liked the gym page yet - YOU ARE SERIOUSLY MISSING OUT!

Coach Kris is AWESOME and posts stuff for us daily PLUS all the links to the events for registration etc.

She is way better than me!

Help me Help you by liking our page so you know all there is to know about cool and exciting events coming up!

Thursday 4, July 2013

OPEN GYM

6-10 A.M.

DOORS LOCK AT 11

YOUR CHOICE TODAY!

If I don't see you

Happy 4th of July All!!!

Wednesday 3, July 2013

Skill:

Max effort push ups

Strength:

Back squats

5-3-1+
75/85/95%

Metcon:

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

Wall Balls
HSPU

Tuesday 2, July 2013

Skill:

Max effort strict pull ups - even when you think your done get two more!

Strength:

Strict press

5-3-1+

75/85/95%

2013 CrossFit Games Regional Event 7

Four rounds for time of:

 15 foot Rope climb, 2 ascents
100 foot Sprint
225 pound Squat clean, 4 reps 102.5/82.5kg
100 foot Sprint

Monday 1, July 2013

This is week 3 of our first cycle of the Wendler Strength Program.

Our sets and percentages are as follows.

5-3-1+

75/85/95% of our 90% of our tested one rep max

Skill:

Max Height Box Jump
10 mis to find

Strength:

Deadlifts

5-3-1+

75/85/95%

Metcon:

"Gallant"

For time:

Run 1 mile with a 20 pound medicine ball
60 Burpee pull-ups
Run 800 meters with a 20 pound medicine ball
30 Burpee pull-ups
Run 400 meters with a 20 pound medicine ball
15 Burpee pull-ups

Post time to comments.

U.S. Navy Petty Officer Second Class Taylor Gallant, 22, of Winchester, Kentucky, assigned to the Explosive Ordnance Disposal Mobile Unit 12, based in Joint Expeditionary Base Little Creek in Virginia Beach, Virginia, died on January 26, 2012, while conducting diving operations off the North Carolina coast in the Atlantic Ocean. He is survived by his son Ethan, brother Kyle, mother Elizabeth, and father Joseph.