Friday 30, August 2013

Skill:

We are using them both in the WOD - are you ready???

Strength:

OHS

3-3-3-3

to

Snatch

Progression 1-1-1-1-1

Stabilizer:

25 hanging L raise leg lifts

Metcon:

15 chest 2 bar pull ups
20 toes 2 bar
50 Double unders
15 C2B pull ups
15 T2B
40 DU
15 C2B pull ups
10 T2B
30 DU - this set unbroken or keep going till you do!

Thursday 29, August 2013

Skill:

Chest to bar pull ups
3x10


Strength:

Back squats
5-5-5+
65/75/85%

Stabilizer:

50 alternating plank arm leg raise

Metcon:

21-15-9

Push press 60/40 or 50/30kg
Box jumps 30/24in

Chicken or Beef - is one betterr than the other?

So I just finished skimming through yet another lame article in a popular fitness magazine full of misinformation.

A brief summary of the article:

Chicken is so much better and healthier than beef! It contains less calories per ounce, has way less fat, and doesn't contain heart-disease-causing saturated fats!

Where they get these writers from, I don't know. Now let me tell you why this article is completely WRONG.

First, there are many cuts of beef, like a juicy eye-round roast for example, that are practically as lean as chicken. Even more, these cuts are actually LEANER than certain parts of a chicken, such as the legs or thighs. And if you're eating the skin of the chicken, there's no comparison!

So that point is irrelevant.

If you really want to go super lean and cut out all the fat (which there really is no reason to do...that point up next) then both chicken and beef give you options. Bottom line, there are lean and fatty versions of both depending on the part of the animal you're eating and how it's prepared.

Apart from that, as we all hopefully know by now, there's NOTHING wrong with fat. Fat is simply another nutrient that our bodies NEED and just like carbs and protein, there are "good" fats and "bad" fats.

This particular writer attacked the fat in beef as being very, very bad. Sorry, but that's just incorrect.

Their argument was that beef is loaded with saturated fats, which are bad bad bad! Well, first of all, more than HALF the fat in beef is unsaturated.And here’s another fact beyond that—not all saturated fat is bad. The problem with most saturated fats is that they have been shown to be linked to heart disease when consumed in higher quantities. That said, the main saturate found in beef (especially organic grass fed beef) is stearic acid—a saturate whose consumption has been shown to decrease plasma and liver cholesterol by reducing intestinal cholesterol absorption.That’s right, saturated fat that lowers cholesterol.

Also, stearic acid intake helps to prevent arterial clotting and the formation of fatty deposits within arteries to fight off heart disease. Hmmm, someone didn't do their research.

Even more, grass-fed beef is also high in CLA, a unique fatty acid that has been shown to specifically target and burn belly fat.

So, while chicken is certainly a great, healthy, lean protein source, don't forget the beef! There are plenty of lean options, and if you're eating grass-fed beef, the fat is actually VERY good for you—full of an array of health-promoting and fat-burning benefits!

Wednesday 28, August 2013

Skill:

Double unders

Strength:

Bench press

5-5-5+
65/75/85%

Stabilizer:

4x
20 old school situps
20 four count flutter kicks

Metcon:

7x
1 min work
1 min rest

5 kb snatch right
5 kb snatch left
5 kb clean right
5 kb clean left
10 swings

Kettlebells are as heavy as you can use and get your work done in 60 seconds
May have 3 kettlebells, 1 for each movement

***Penalty for each round not completed in 60 seconds

3 four count burpees

***Penalty for being a sandbagger - and YES your coaches know when it is happening!

5 four count burpees for each round - so 7 rounds

Tuesday 27, August 2013

Skill:

Tue and Thur
Chest to bar pull ups
3x10

Strength:

Deadlifts

5-5-5+
65/75/85%

Stabilizer:

50 leg lifts to hip raise

Metcon:

EMOM 10 mins

1 burpee
5 hang cleans 60/40kg

*increase each movement by 1 rep per minute
will end at 10 burpees and 15 hang cleans

Does your favorite athlete Dope????

Sports Doping: The Inescapable Truth

 

Even if you don’t stay up to date on the world of sports, you’d still have to avoid almost all forms of media not to have heard about the latest controversy surrounding Lance Armstrong. Steroid scandals have made it to the forefront of the media in the past, but none of them seems to have created the amount of buzz that this instance has generated. In light of the newest sports scandal involving performance-enhancing drugs and Lance Armstrong, the country seems to be taking a closer look at the world of sports doping.

Today’s info which comes to us from Agilent.com shows the different types of steroids and the effects that they have on their users. Athletes trying to lose weight in a short amount of time might use Clenbuterol, for instance, which increases weight loss and improves metabolism. Some athletes even use cocaine to increase their alertness, aggression and endurance for an upcoming event.

Mr. Armstrong may be the most recent athlete to come under scrutiny for taking steroids, but he is hardly the first. Sprinter Tim Montgomery was banned from athletics in 2005 for having taken HGH, a performance-enhancing drug that increases muscle strength and bulk. Montgomery was voided of his world record of 9.78 seconds in the 100 meter race as a result of using the drug.

Testing for performance-enhancing drugs has advanced as much as the substances themselves, with processes including gas chromatography and triple quadruple mass spectrometry. For more info on different performance-enhancing drugs and testing for those substances, refer to the pic below

 

Monday 26, August 2013

Today we have a special birthday!!!!

Yogi is 4 years old today!!!!!

Skill:
 Mon-Wed-Fri

Double Unders

Strength:

This week we start Cycle #3 of our 4 cycle Wendler Strength Program

Week 1 MUST KNOW 1 rep max

90% is used of that 1 rep max for the next 4 weeks percentages

Strict Press

5-5-5+
65/75/85%

Stabilizer:

4x
20 Hollow rocks
20 sit ups

Metcon:

4x
8 deadlifts 102.5/82.5kg
26 goblet squats 24/16kg
09 pull ups

WHY ARE WE SO FAT

Today’s we take a look into one of the American people’s worst addictions: obesity.

Everyone knows that obesity in the United States has become one of the nation’s worst cultural developments in the past few decades, but for all of the movements being made to encourage healthier living there are still places in the country that just blatantly ignore these concerns. Whether it’s because people are tired of hearing about obesity, or if they’re just down right lazy, facts are facts: 67% of the United States population can be categorized as either obese or overweight, a disgusting figure to come to terms with. Even worse, 70.2% of the population of Mississippi (our nation’s fattest state) can be categorized as overweight; that’s almost three quarters of all the people living in Mississippi!

Furthermore, the United States’ “leanest” state in terms of obesity is Colorado, weighing in with an overweight population of 55%. That’s horrific! Over half of the people living in our country’s healthiest state are overweight.

I know that the obesity talk in America has gotten a bit belabored, but all for good reasoning. Obesity is becoming a staple of American culture, along with over-consuming, over-spending, and a lack of environmental awareness: all detestable characteristics for a culture to be known for. Therefore, popularizing self-control among Americans for their own personal health just might inspire Americans to utilize self-control in other aspects of their life that have hurt our reputation as global citizens.

SODA - though it can taste ohhhhh so yummy....

How Soda Impacts Your Body

 

Who hasn’t heard of the deliciously fizzy drink called soda? Depending on what part of the country you’re in, soda can have different names, (pop, fizzy drink, coke, soda pop, soft drink) but no matter what, soda always has that characteristic fizzy taste. Being a health nut, I’m not a fan of soda. I could live without the extra calories, and the few times that I do drink soda, I always seem to end up with embarrassing case of hiccups.

In recent years, medical experts have voiced their opinions about soda. They claim that drinking it in excess can lead to a number of health problems, specifically obesity. Sorry folks, but today highlights the dangers surrounding soda, and how it directly impacts the various parts of the body. Hopefully today’s frightening information will help you think twice about ordering your favorite fizzy drink, and opt for water instead.

 

Friday 23, August 2013

Skill:

Toes 2 Bar

2 minutes MAX EFFORT
as a class with the clock running

Strength:

Power cleans
3-3-3-3-3
to
Squat cleans - HEAVY
1-1-1

Stabilizer:

50 evil wheels

Metcon:

3x

400m run
10 strict chin ups
5 burpee mountain climbers - what what HAHA a new burpee for us all!
*** just like it sounds down to push up to mountain climber with each leg up and jump and back down to burpee position

Thursday 22, August 2013

Skill:

L-sits 4x MET

Strength:

Bench Press

5-3-3-1-1-1

Stabilizer:

50 side plank crunches

Metcon:

EMOM 12 minutes

3 clapping push ups
15 KB Swings 32/24kg
*** every minute add 1 clapping push up so you end with 15 and 15

Factors that Imapir Workouts - Mark's Daily Apple

Some folks, particularly my harder-charging readers, my CrossFitters, my endurance athletes, and my barbell fanatics could use a more detailed discussion on workout recovery (since, after all, recovery is everything).
Today, I’ll start that discussion with a focus on seven factors that can impair your workout recovery:

Stress

Exercise is a potent stressor, and that’s why it works so well: by encountering and overcoming the stress of a heavy squat, or a sprint uphill, or an arduous hike, our fitness improves to make the next encounter a little easier. Unfortunately, dealing with any kind of stress diverts valuable manpower away from workout recovery.
I’m not making this up, folks. This isn’t just a guess of mine. Recent research confirms that “mental stress” impairs workout recovery, and it doesn’t speak in generalities. 31 undergrads were assessed for stress levels using a battery of psychological tests, then engaged in a heavy lower body strength workout. At an hour post workout, students in the high stress group had regained 38 percent of their leg strength, while students in the low stress group had regained 60 percent of their strength back. An earlier study showed that tissue healing – which our muscles must do in order to recover – is impaired during times of stress. Students received puncture wounds to their mouths, and half went on vacation and the other half had exams. On average, the exam group took three days longer for their wounds to heal. You aren’t healing puncture wounds (usually) after training, but the muscle recovery process is extremely similar and places similar demands on the body.

More Workouts

Sometimes, people get the funny notion that the benefits of exercise accrue as you exercise – in real time. These people often assume that more is always better, and that a surefire way to get lean and fit is to cram as much exercise into your schedule as humanly possible, because it’ll only make you fitter. These are the people you see spending hours at the gym every day on the same machines, using the same weights, looking and performing the same, year after year. Well, they’re wrong. Fitness accrues after workouts and during recovery. You don’t get stronger, faster, and fitter working out. You get stronger, fitter, and faster recovering from working out. And don’t be misled by those incredibly fit and strong folks who seem to train all day, every day. They’re not fit because they train that way. They train that way because they’re fit enough to do it.
As a general rule, the harder the workout, the longer the recovery period required.

Excessive Calorie Restriction

“Eat less, move more” is the popular, inevitable refrain from fitness “experts” giving weight loss advice. They claim that reducing your calorie intake and increasing your activity will always lead to simple, easy, inevitable fat loss. And yeah, that’s one way to lose body weight, but there’s one big problem with this equation: you need calories to recover from your workouts. Not a problem if you just want to lose body mass at any cost. Disastrous, though, if you want to improve performance, get stronger, and get fitter, because you need those calories to refuel your muscles and restock your energy reserves.
Plus, inadequate calorie intake coupled with intense exercise sends a “starvation” signal to the body, causing a down-regulation of anabolic hormones. Instead of growing lean mass and burning body fat, starvation (whether real or simulated) promotes muscle atrophy and body fat retention. Either alone can be somewhat effective, but combining the two will only impair recovery.

Inadequate Protein

Your muscles move you, which is why no matter what type of training you do – endurance, strength, MovNat, hillwalking, dancing, Zumba, Tabata skipping, competitive tag, Ultimate Frisbee, long duration room pacing – your muscles need to recover. Some workouts require less muscle recovery, sure, but every form of physical movement uses skeletal muscle. Muscle needs protein to repair itself and recover from exercise; this is perhaps the most fundamental concept in exercise recovery.
How much protein do you need to recover from a workout, exactly? As I said earlier, it depends on what kind of workout you’re trying to recover from. Strength training probably merits more protein than hiking, for example. According to research in athletes, anywhere between 1.8 grams protein/kg bodyweight and 3 g/kg suffices. And if you are practicing calorie restriction while exercising, increasing your protein intake can ameliorate the muscle loss that tends to accompany it.

Lack of Sleep

I recently penned a post devoted exclusively to the importance of sleep on fitness performance. The gist of it was that sleep loss doesn’t always impair performance, but it does impair recovery from exercise. Sleep debt impairs exercise recovery primarily via two routes: by increasing cortisol, reducing testosterone production, and lowering muscle protein synthesis; and by disrupting slow wave sleep, the constructive stage of slumber where growth hormone secretion peaks, tissues heal and muscles rebuild. That’s probably why sleep deprivation has been linked to muscular atrophy and increased urinary excretion of nitrogen, and why the kind of cortisol excess caused by sleep deprivation reduces muscle strength.
Additionally, sleep loss can increase the risk of injuries by decreasing balance and postural control. If you trip and fall, or throw out your back due to poor technique, you won’t even have a workout to recover from.

Nutrient Deficiencies

Active people are “living more,” which puts greater demands on the body and increases the amount of “stuff” it must do to maintain health and basic function. Since every physiological function requires a micronutrient substrate – vitamin, mineral, hormone, neurotransmitter, etc. – and physiological functions increase with exercise and recovery, active people require more micronutrients in their diet. “More of everything” is a safe bet, but there are a couple key nutrients that working out especially depletes:
Zinc: Exercise, especially weight training, works better with plenty of testosterone on hand to build muscle and develop strength. Zinc is a key substrate for the production of testosterone, and studies show that exercise probably increases the need for zinc. In fact, one study found that exhaustive exercise depleted testosterone (and thyroid) hormones in athletes, while supplementing with zinc restored it.
Magnesium: Magnesium is required for a number of physiological processes related to workout recovery, including oxygen uptake by cells, energy production, and electrolyte balance. Unfortunately, as one of the main electrolytes, lots of magnesium is lost to sweat during exercise. The same could be said for other electrolytes like calcium, sodium, and potassium, but most people get plenty of those minerals from a basic Primal eating plan. Getting enough magnesium, however, is a bit tougher, making magnesium deficiency a real issue for people trying to recover from workouts.

Infrequent Workouts

You know this specimen: the weekend warrior. Every other weekend or so, he gets amped up and goes on a big bike ride, does a 10k, swims a few thousand meters, attempts to deadlift twice his body weight, tries to climb the local mountain, or performs some other impressive feat of human endurance/strength/pain tolerance that he hasn’t done for months. He feels great doing it and feels incredibly accomplished, but by the time Monday rolls around he’s wracked with crippling DOMS that prevents him from performing simple physical tasks like shoe-lacing and back-scratching, let alone going to the gym for an actual followup workout. Since he can’t work out – or even lift his arms over his head – it’ll be another couple weeks until he exercises again. By then, any progress he made has already disappeared. He’s back at square one.
The presence of any one of these factors in your life can and likely will affect your workout recovery. Having several – or all – of them? Good luck with that.


Read more: http://www.marksdailyapple.com/7-things-impair-workout-recovery/#ixzz2cNcVAezd

Wednesday 21, August 2013

Skill:

Toes 2 Bar

Strength:

Deadlifts

5-3-3-1-1-1

Stabilizer:

50 partner medicine ball sit ups - 50 each partner

Metcon:

10 deadlifts 65% of 1 rep max
20 pull up
30 evil wheels - use deadlift bar
40 KB swings 24/16kg
50 wall balls 20/16lb
40 KB swings
30 evil wheels
20 pull ups
10 deadlifts

Tuesday 20, August 2013

Skill:

L-sits 4x MET - max effort time
Tue-Thur

Strength:

Strict Press

5-3-3-1-1-1

Stabilizer:

50 knee curls
Plank position with one hand on med ball - do push up then as you come up curl your opposite knee to the medicine ball

Metcon:

15 min AMRAP

10 plyo push ups
10 jump squats 20/15kg
10 Knees 2 elbow - did you watch the video link on Monday??? If you did you know the secret to K2E as well....
100m SPRINT

10 Foods that help YOU burn FAT

We know, it sounds like it's too good to be true. But there actually are some things you can eat that spike the metabolism, trigger hormones that release fat, and eliminate toxins that make it hard for your body to shed unwanted pounds. Just be cautioned: For these foods to work their miracles, they must be consumed as part of a clean diet. That's right, don't expect to make up for a junk-filled day by noshing on a few fat-burning kale chips.

1. Kale
 This king of vegetable is not only the most nutrient-dense food on the planet, it also helps suppress the appetite and clears toxins from the body. Four cups of kale (the amount you'd use for a salad) has 10 grams of fiber and enough detoxifying nutrients to super-charge your liver's detoxification pathways for 48 hours! A cleaner body means fewer cravings for sugar and fried food, your fat cells' greatest allies.
Easy meal ideas: Assemble a raw kale salad with avocado, yellow peppers, and grape tomatoes; try crunchy kale chips; or sip on a cooling green vegetable juice.

2. Broccoli Rabe
Who knew that food could talk to your fat cells? That's exactly what the phytonutrient sulforaphane in broccoli rabe does. It stimulates an enzyme that tells your fat cells to burn fat. Meet your negotiator.
Easy meal ideas: Sauté broccoli rabe with lemon zest and chili flakes, mix broccoli rabe and sweet Italian sausage together, or toss broccoli rabe and summer squash with olive oil, mint, lemon juice, and pine nuts.


3. Avocados
 The much-maligned fat in avocado is actually a triple-fat burner. Its monounsaturated fat plumps up cell membranes, enabling cells to better chat with fat-burning hormones. It also switches off the body's fat storage hormones. In addition, it boosts the metabolism by protecting the energy-producing part of cells from free radical damage. Bring on the guacamole! Easy meal ideas: Eat half an avocado with sea salt and tomatoes for an on-the-go breakfast, add avocado to a spinach and green bean salad, or make an avocado smoothie with coconut milk and cinnamon.

4. Brazil Nuts
Next time you want to discard those large nuts from the mixed nut selection, don't. They're actually little fat-burners. They help boost the metabolism by converting the thyroid hormone to its active form. They also bind up toxins that would otherwise store themselves in your fat cells and contribute to cellulite. Easy meal ideas: Snack on Brazil nuts, drink Brazil nut milk with vanilla and cardamom, or sprinkle Brazil nuts on a mango, papaya, and citrus fruit salad.

5. Chia Seeds
 Packed with omega-3 fats, fiber, and protein, these tiny seeds help suppress the appetite, fire up the metabolism, and turn on glucagon, one of the body's fat-burning hormones. The trick is to soak them for 15 minutes so they swell up to 10 times their size. Just as with oatmeal, the larger the seeds are, the quicker your stomach will release those hormones that let you know you're full-and hopefully satisfied.
Easy meal ideas: Make a chia seed pudding by soaking them in almond milk and then topping them with raw almonds, blend them with coconut milk and pineapple for a piña colada-inspired dessert, or eat a chia energy bar.

6. Wild Salmon
 While you can't eat your way to a six-pack (that requires a few crunches), you can strip abdominal fat by consuming wild salmon on a regular basis. The omega-3s in wild salmon help improve insulin sensitivity, which shrinks fat from your waistline. Wild salmon also activates the thyroid hormone for a faster metabolism.
Easy meal ideas: Poach wild salmon with a watercress and pink grapefruit salad, make a wild salmon ceviche, or eat smoked wild salmon with dill and mustard.

7. Oysters
Oysters are your salvation when you're dieting and dining out. In addition to being low in calories-it's only 50 calories for six oysters-they are the richest dietary source of zinc, which helps to decrease the appetite and PMS-induced cravings.
Easy meal idea: Eat a few oysters at the raw bar with a squeeze of lemon and a dash of Tabasco.


8. Coconut Oil
Not all dietary fats are created equal. Coconut oil is rich in medium-chained-triglycerides (MCTs), which your body preferentially uses for energy, leaving less opportunity for them to be stored as fat. A study published in the American Journal of Clinical Nutrition showed greater abdominal fat loss over a 16-week period when MCTs were consumed versus olive oil. That doesn't mean ditching your olive oil entirely (it has other beneficial properties). Instead, use coconut oil to cook with and olive oil for a salad dressing.9. Cinnamon
This aromatic spice helps move glucose into the cells faster so our fat storage hormone, insulin, hangs around a lot less. But note: Eating a cinnamon bun doesn't count! You need to consume at least a quarter of a teaspoon of cinnamon to reap its fat-burning benefits.
Easy meal ideas: Add cinnamon to a vanilla smoothie, make an apple-spiced chia pudding, or toss cinnamon through warmed quinoa with raspberries and pistachios.

10. Coffee
We knew there was a reason we loved our morning cup of Joe! Coffee stimulates adrenaline, which sends a message to your fat stores to burn fat. When you drink coffee 20 minutes before a workout, it also acts as an ergogenic aid enabling you to train more intensely. The key is to make it caffeinated and black, as milk reduces its fat-burning potential. Also, if you drink more than one cup a day, coffee can start to interfere with your body's ability to regulate insulin, its fat storage hormone. 

Monday 19, August 2013

Skill:

Toes to bar
Mon-Wed-Fri

watch this video from the MAN Chris Speal

http://youtu.be/IJZpz5C1dAA

Strength:

It is that time again to find our 1 rep max this week on our lifts!!!!

Back Squats

5-3-3-1-1-1

Remember if you have more in the tank on your last HEAVY single - relax and hit it again in 48 hours!

Stabilizer:

Don't think there is time today

mauhahahahahahahahaha

Metcon:

10 min AMRAP
10 KB swings 32/24kg
50m SPRINT

Rest 2 minutes

5x
1 power clean to
1 front squat to
1 push press to
1 back squat to
1 rack jerk to
THEN
2 suicide SPRINTS  out garage door to curb and back and out garage door to fence and back = 1

Rest 1 minute between rounds

Did you happen to notice SPRINT is in big letters???  Yes, what do I mean by that you ask...

RUN REALLY REALLY FAST!!! IT IS ONLY 50M or LESS!

Lurong Living Paleo Challenge - Registration is OPEN!!!!

                                                 http://www.lurongliving.com/challenge

The 2013 LuRong Living Paleo Challenge is for anyone with a heartbeat, who dares to think that they can improve and be better tomorrow than they are today.

Without Challenge there is No Change. The Challenge was developed to be just that: a challenge for a complete spectrum of people. We all have a different story, different skill levels, and various nutritional backgrounds. Knowing that we are a diverse community, the Challenge was built to accommodate anyone who is serious about their health or performance.

 The Challenge provides 10 WODS, each with 3 Skill Level options so you are sure to find a challenging workout that is appropriate for your experience level. That means if you are brand new to CrossFit, you will be fine and there is no need to be intimidated. This also means that if you were CrossFitting before there was a Reebok Nano, you will be challenged to reach the next level.
 “Who doesn’t want to be in the best shape of their life? The 2013 LuRong Living Paleo Challenge is a great way to start the journey of good choices in health and body transformation.”- LuRong Living Ambassador Daniel Tyminski
Changing you dietary habits goes beyond looking better in the mirror. While that is a fine goal, there is more at stake than just your physical appearance. Every aspect of our health and performance is traced back to your diet. Taking part in the 8 week Challenge will not only give you the tips and resources to change your lifestyle, but it also gives your body a much needed ‘reset’ from all the processed foods, artificial ingredients, sugar, and junk that are staples of the modern American diet.
Taking proactive steps to your health now is an investment to your future and the future of your family. Last year we heard countless stories about how entire families were transformed due to just one person in the family participating in the Challenge. Results are contagious. If we are honest with ourselves, we know a change needs to be made. The problem is that we seldom know where to start.  Now you do. Start with the LuRong Living Paleo Challenge

Olive Oil

 The almighty olive oil, known to some as oil of the gods. Olive oil first originated in Ancient Greece, where the olive tree was often referred to as “the tree that feeds the children,” and has been highly sought after ever since.

Today, most of us have a sleek bottle of this highly praised oil sitting in our kitchens at home, usually next to the stove. A lot of people will stand on their soapboxes and proclaim the health benefits of this rich and ancient oil, but not everyone knows about the oil’s multitude of uses. Sophia Loren swears by it as a part of her daily beauty regimen, and Rachel Ray coined the abbreviation EVOO (extra virgin olive oil) because of the frequency of the oil’s appearance on her show. Generally, we cook with it, even if some argue that adding heat to olive oil decreases its nutritional value. We can sauté, brown, stir-fry, deep fry, or even add this delicious oil to homemade hummus, pesto, pizza–you name it! But, did you know it can also act as a make-up remover, sore throat soother, floor and furniture polish, lice remover, moisturizer, fuel, and so much more?!

There’s certainly a reason for olive oil’s cult following. Check out this post and look up some homemade recipes to see just what this amazing oil can do for you; health wise, beauty wise, or something in between.

Saturday 17, August 2013

Our Saturday WOD for the week before our Affiliate Team Challenge - next Saturday the 24th - if you aren't competing PLEASE come out and support your fellow BBCF athlete's in their pursuit to be the BEST AFFILIATE TEAM in Northern Nevada!

400 single jumps
400m run
4 rope climbs
40 hang cleans 50/30kg

300 single jumps
300m run
3 rope climbs
30 front squats 50/30kg

200 single jumps
200m sprint
2 rope climbs
20 push jerks 50/30kg

100 single jumps
100m sprint
1 rope climb
10 thrusters 50/30kg

OHHHHHH YEAHHHHHH!!!!

Friday 16, August 2013

Skill:

Should have it by now cuz here it comes!

Strength:

Snatch
2-2-2-2-2 - beginner to intermediate

1-1-1-1-1-1-1 - advanced

Stabilizer:

50 v- twist w/ weight - each side

Metcon:

12 min AMRAP

3 muscle ups
6 deadlifts 75% of July 17th 1 rep max
9 bar facing burpees

Thursday 15, August 2013

Skill:

SAME - get those pull ups or muscle ups down guy's

Strength:

Deadlifts
5-5-5

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

Stabilizer:

3x
20 hollow rocks
20 Mountain climbers

Metcon:

7x
7 ring push ups
7 1 arm ring rows - each side
7 toes 2 bar

Wednesday 14, August 2013

Skill:

Muscle ups

Strength:

Strict press
5-5-5

Rack jerk
3-3-3-3-3

Stabilizer:

100 old school sit ups

Metcon:

3x1 min each movement

Kettlebell swings 32/24kg
Mountain climbers
Goblet squat 32/24kg
Jump rope - single
Kettlebell sumo deadlift high pull 32/24kg
Rest

Score - total reps NOT including jump rope

Tuesday 13, August 2013

Skill:

Muscle ups - remember if you are still working on your kipping pull ups then this is the time to do it

Strength:

Squats
5-5-5

then

Front squats
3-3-3-3-3

Stabilizer:

50 renegade rows - don't forget the push up on each one

Metcon:

8x100m sprints
30 sec rest

Monday 12, August 2013

Coaches and Athletes remember we have a new warm up starting this week to be RUN AS A GROUP with your COACH LEADING YOU.
If you get here early work on your mobility etc. but DO NOT do the warm up or you will do it again. :-)

Skill:

Muscle ups this week - bar or rings

Strength:

Deload week - getting ready for our 1 rep max week next week - getting stronger!

5-5-5
40/50/60% - all week on power lifts

Bench press

Stabilizer:

zero today we have an "animal" of a workout

Metcon:

"Badger" - Hero WOD

3x
30 squat cleans 42.5/30kg
30 pull ups
800m run

Log on your card!

Saturday 10, August 2013

Another fun Saturday workout for you guy's!

Just so you know I did this workout too - so what is your excuse for not being here?

Don't make me post pictures of the blown out toe!

1600m run
60 ring push ups
60 ring rows
60 sit ups

800m run
80 squats
80 pull ups
80 weighted lunges

400m run
40 box jumps
40 dips
40 K2E

200m run
20 jumping squats 20/15kg
20 burpees
20 HSPU

Friday 9, August 2013

Skill:

Double unders

Strength:

Power cleans

3-3-3 power cleans working to a heavy set that forces you to catch it in the hole which then leads to

Squat cleans

1-1-1 HEAVY and get HEAVIER with each rep - SHOOT FOR A NEW PR!

Stabilizer:

100 Mountain Climbers

Metcon:

100 Double unders
21 Hang cleans 70% of your final 3 power cleans TODAY
200 m sprint
14 Power cleans - same as above
100 Double unders
7 squat cleans - same as above
200 m sprint

2013 Wreck'ning - Win or Get Wreck'd Trying Competition

Hey guy's, there is a CF competition going down in Lodi hosted by one of our own members who moved back to his home town and opened up a gym.

Another Level CrossFit
1205 E. Vine St
Lodi, California 95240

Saturday September 21st, 2013

There will be three divisions (sweet)

RX
Scaled
Master's - 45+

There will be ONLY 250 competitor spots so we need to get registered EARLY!
Registration only lasts until this Saturday the 10th, so there is NO TIME to him and haa over if you are doing it or not.

Goes something like this IF YOU ARE NOT DOING the Strongman/woman competition at Scheels this same Saturday then you SHOULD REALLY DO THIS!

The registration for this competition is $75.00

www.regonline.com/wreckning

Thursday 8, August 2013

Skill:

Double unders

Strength:

Strict press

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

Stabilizer:

3x
15 GHD sit ups
30 evil wheels

Metcon:

"Tabatta Something Else" - log on your card

pull ups
push ups
sit ups
squats

TOTAL REPS = SCORE

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Wednesday 7, August 2013

Skill:

Double unders

Strength:

Squats

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

Stabilizer:

Are you sore from yesterday? NOOOOO well than here you go
100 sit ups

Metcon:

Death by Kb's

EMOM you will increase your reps by two until you can not complete the number of reps in the minute AHAP of course
Min 1 = 2 swings
Min 2 = 4 swings
Min 3 = 6 swings

Tuesday 6, August 2013

Skill:

Double unders

Strength:

Bench press

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

Stabilizer:

See WOD :-)

Metcon:

12 bicycle crunches
12 hanging leg raises - try to be in a L position for these!
12 Superman's
20 evil wheels
20 dumbbell Romanian deadlifts - straight leg deads in gym terms
20 mountain climbers
12 v-twist AHAP
12 renegade rows AHAP
12 v-ups

Monday 5, August 2013

Skill:

Double unders - all week 8 mins on the clock as a group!+

Strength:

Week 3 of the 2nd cycle in our new strength program

Deadlifts

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

Stabilizer:

3x
30 evil wheels
30 hollow rocks

Metcon:

15 min AMRAP

5 strict chin ups
10 hang cleans 60/40kg
15 burpees

Friday 2, August 2013

Skill:

Last day for rope climbs

Strength:

Snatch

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

Stabilizer:

4x10

Plank with alternating leg/arm lift

Metcon:

12 min AMRAP

8 deadlifts 70/50kg
8 evil wheels
8 box jumps 30/24in

2013 Lurong Living Paleo Challenge

Ahhhh it is that time again!!!

The second Lurong Living Paleo Challenge is coming up.

Be prepared for registration on August 16th.

What is this challenge you ask?

Well take a look below and see what it is all about.
Last year we had two of our athlete's win individual prizes - and see below the cool stuff you can win this year AS WELL AS THOSE EXTRA POUNDS!!!! 
This year we want you guy's to win even more - Prizes, and ohhhhh could the gym use the grand prize for the best team in the challenge or even the second best or....

With all that being said here is some information from the Lurong Living 2013 Challenge:


The LuRong Living Paleo Challenge is a proven system to creating life transformation and improved performance. The 2nd Annual LuRong Living Paleo Challenge gives you and your affiliate the structure, technology, motivation, education, competition, and accountability to see real and quantifiable results. Compete as an individual, and as an affiliate team against CrossFitters Nationwide, for your opportunity to claim your share of the more than $100,000 Challenge Prize Purse.
It is time to take control of your health, diet, and performance. Whether you are just beginning your journey or an elite athlete looking to break your PR’s, you owe it to yourself to take the LuRong Living Paleo Challenge. No more excuses and no more regrets. Improve yourself, impact the world around you, and become an example of success to your friends and family.  Now is the time!
2012 LuRong Living Paleo Challenge Stats

• 7,200 Participants from more than 450 CrossFit Affiliates from across the US
• Competitors lost a total of 24,298 inches: almost 7 football fields
• 26,437 Minutes of workout improvement times (440 + hours)
• $21,600 raised for charity

We have built upon our success, and the 2013 LuRong Living Challenge Platform has been completely revamped and upgraded to enable even better results this year. The Challenge Platform is not just a tracking site. The Challenge is a comprehensive competition that utilizes our proprietary platform including standardized Challenge WODs with 3 skill levels, educational articles, recipes, nutritional and performance tips from leaders in the CrossFit community, leaderboards, prizes, community forum, and more tools to help you track your progress and see the results you have been dreaming about.
The Challenge system runs a scaled scoring system that is engineered to give all Athletes a chance to win, no matter your experience or skill level. You will be tested and challenged for 8 weeks as you earn Points for Dietary Compliance, Performance, Body Composition Change, Performance Improvements, and other components, like tracking personal goals.

Choose the Challenge!

It is only when you exercise your right to choose that you can also exercise your right to change!

We know you will be challenged for 8 weeks. There will be moments in which you feel like slowing down, stopping, or even quitting. The workout will be hard, the diet will be challenging, and the sugar detox might make you feel crazy for a couple days. That is why this is a Challenge. Everything that is valuable in life is worth fighting for. So fight for yourself, and let these prizes help motivate you along the way. Our Family of Sponsors knows and appreciates the hard work you will be putting forth, and they are excited to help keep you motivated along your journey.

Individual Champions

A $1,300 Prize Package is awarded to the top individual with the highest overall score in each division.
TheShoeMart

• Reebok Custom Nano 3.0’s
• Skins Compression Top
• Skins Compression Pants
• Merrell Road Glove Shoes

HYLETE - $250 Gift Card
RPM Fitness - Custom Laser Engraved RPM Jump Rope with your name and the Challenge Logo
Atlas Power Wraps - Custom LuRong Living Wrist Wraps
6 Pack Fitness - Innovator 500 Meal Management Cooler Bag
LuRong Living -

• LuRong Living Antler T-Shirt or Tank
• LuRong Living Zip Hoodie
• 6 Month Supply of LuRong Living Essential
• LuRong Living Headband
• LuRong Living Hat
• LuRong Living Water Bottle

Performance Prizes

Top Performers in each Week or Phase of the Challenge will win prizes. This included the top performer in each division and each region. So go hard, go fast, and see where you match up.
TheShoeMart

• Reebok Nano 2.0’s
• Skins Calf Tights
• New Balance MX20V3’s
• Vibram 5 Finger KMD Sport Shoes

RPM Fitness

• Custom Laser Engraved Performance Jump Rope with Your Name

HYLETE

• Performance Jacket or Tights

Affiliate Grand Prize- Valued at more than $35,000

• Hi-Temp Weights and Equipment Package
• 5,000 pounds of Bumper Plates
• Power Racks
• Wall Mounted Racks
• Weigth Clamps
• Husafell Stone
• Plyo Boxes
• Jump Ropes
• Trinity Graphics- $5,000 Makeover in Custom Graphics of the following options
• Lifting Platforms
• Wall ball targets
• Custom WOD Boards and Leaderboards
• Window Graphics
• Vehicle Wrap
• Reebok
• Every member of the winning team gets a $50 Gift Card from Reebok
• The Affiliate Owner receives a $1,000 Shopping Spree from Reebok
• LuRong Living
• $5,500 Equipment Package including a Rig, Men’s and Women’s Lifting Bars, and Rig accessories
• The Affiliate Owner receives a 4 Month supply of LuRong Living Essential
• RPM Fitness
• 24 Custom Laser Engraved RPM Performance Jump Ropes
• Atlas Power Wraps
• 30 Custom Printed Wrist Wraps
• 6 Pack Fitness
• Five Meal Management Cooler Bags for the Owner of the Affiliate

Top Regional Affiliates- $7,400 Prize Package

This Package is awarded to the Best Affiliate Teams in each of the 3 Regions. For the region where the overall Affiliate Grand Prize winner is from, the second placed Team in that region will be the regional winner.
Hi-Temp

• 1,000 lbs of bumper plates
• Bar Clamps
• Jump Ropes
• Husafell Stone

LuRong Living

• Custom Dry Erase WOD Board
• Men’s and Women’s Weightlifting Bars
• LuRong Living Headbands
• LuRong Living water bottles
• Affiliate Owner Receives a 4 month supply of LuRong Living Essential

RPM Fitness

• 12 Custom Laser Engraved RPM Performance Jump Ropes

Next Top 10 Affiliates

(For affiliates finishing in place 2nd through 11th overall)

• Reebok - The Affiliate Owner will receive a $475 Shopping Spree with Reebok
• Trinity Graphics - Custom Dry Erase WOD Board
• LuRong Living - The Affiliate Owner receives a 4 month supply of LuRong Living Essential

Team Performance Prize

For the team with the best overall performance score in the entire Challenge LuRong Living will be providing a $4,000 Package

• Men’s and Women’s Lifting Bars
• Rig
• LuRong Living Headbands and water bottles

 

Thursday 1, August 2013

Skill:

Yeap you guessed it!

Strength:

Squats

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

Stabilizer:

3x ME time

Push up position plank

Metcon:

3 muscle ups
21 KB swings 32/24kg
15 GHD sit ups
4 muscle ups
15 KB swings
12 GHD sit ups
5 muscle ups
9 KB swings
9 GHD sit ups

*** Kettlebell swings and GHD sit ups are to be unbroken