Squat clean 1-1-1-1-1-1-1 reps
Post-WOD challenge:
“Home Work”
50 Burpees
Run 1 mile or Row 2000m
50 Burpees
Squat clean 1-1-1-1-1-1-1 reps
Post-WOD challenge:
“Home Work”
50 Burpees
Run 1 mile or Row 2000m
50 Burpees
For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
Handstand push-ups are “nose to floor” and pull-ups are “strict” or non-kipping.
Non-Big Dawgs: use multiple ab-mats to lessen distance of hand stand push-up depth
Women’s Weight Training Myth #1 –
“Weight training makes you bulky and masculine”
Due to the fact that women do not, and cannot, naturally produce as much testosterone (one of the main hormones responsible for increasing muscle size) as males do, it is impossible for a woman to gain huge amounts of muscle mass by merely touching some weights. Unfortunately, the image that may come to your mind is that of professional female bodybuilders. Most of these women, unfortunately, use anabolic steroids (synthetic testosterone) along with other drugs in order to achieve that high degree of muscularity. In addition, most also have good genetics coupled with an unbelievable work ethic that enable them to gain muscle quickly when they spend hours in the gym lifting very heavy weights. Believe me when I say that they do not look like that by accident. Women who conduct weight training without the use of steroids get the firm and fit cellulite-free looking body that you see in most fitness/figure shows these days.
Back Squat
3-3-3-3-3 reps
Post-WOD metcon will be posted on the whiteboard!
TEN WAYS TO BLUNT YOUR ATHLETIC POTENTIAL
– Courtesy of CrossFit One World
1. Not having goals, both short term and long term. A fitness regimen with no goals is like driving to a destination you have never been to before without a map or directions. Goals keep you on track. You seek out guidelines and information on how to achieve them. Make those goals!!!
2. Avoiding your weaknesses. Why is it everyone and their mother shows up on the days we do some crazy workout, but when weightlifting days or running days come up, people suddenly don
Complete as many rounds as you can in twenty minutes of:
Row 500 meters
25 Turkish Get-ups with a 60-pound dumbbell
Big Dawgs: Use 53lb kettlebell or 50lb dumbbell
Pack: Scale weight according to strength/skill level
Pups: Use burpees instead of Turkish Get-ups
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Nutrition is the foundation for all athletic development and essential for achieving elite fitness and health. The CrossFit nutrition prescription in it’s simplest terms is “Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar.” This ensures that you are eating “real food,” the food that our hunter-gatherer ancestors have eaten for millions of years, and avoiding the processed “edible food-like substances” that come in boxes, bags and packages.
Evolution has not kept pace with advances in agriculture and food processing resulting in a plague of health problems for modern man. Coronary heart disease, diabetes, cancer, osteoporosis, obesity and psychological dysfunction have all been scientifically linked to a diet too high in refined or processed carbohydrate. Many have observed that keeping your grocery cart to the perimeter of the grocery store while avoiding the aisles is a great way to improve health. Real food is perishable. The stuff with long shelf life is all suspect. An easy rule is “If you can hunt it or gather it, you can eat it.”
If you follow these simple guidelines you will benefit from nearly all that can be achieved through nutrition.
What Should I Eat?
Protein: Fish, Meat, Chicken, Eggs
Carbs: Fruits and Veggies
Fat: Nuts, Seeds, Avocados, Olives and Oils
What Foods Should I Avoid?
Anything that doesn’t exist in nature, or has been processed. Corn, rice, bread, candy, potato, sweets, sodas, and most processed carbohydrates. Processing can include bleaching, baking, grinding, and refining. Processing of carbohydrates greatly increases their glycemic index, a measure of their propensity to elevate blood sugar.
“Paleo in a Nutshell”: this video is a great one to show your friends when they ask you about the Paleo eating method.
“CrossFit Total”
Back squat, 1 rep max
Shoulder Press, 1 rep max
Deadlift, 1 rep max
Combine the number of all 3 lifts and that will you give you your CrossFit Total score.
“Cindy”
As many rounds as possible in 20 minutes:
5 pull-ups
10 push-ups
15 air squats
“For God’s Sake!!”
10-9-8-7-6-5-4-3-2-1 reps of
Power Clean 135/95#
Burpees
Pull-ups
Big Dawgs: execute as Rx’d
Pack: scale power clean weight
Pups: use med ball cleans and assisted pull-ups
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Check out this recipe from www.everydaypaleo.com for ‘Marvelous Meatballs’
These are a must try, and yes, I made them in the crock pot but you can also bake these in the oven as well. Here
As many rounds as possible in 20 minutes:
25 wall ball shots (20/14)
250m run
**There will be no morning classes tomorrow (12/10). Sorry for any inconvenience!**
For time:
Run 800 meters
30 Hip/Back Extensions
30 GHD Sit-ups
30 Hip Extensions
30 Knees to Elbows
30 Back Extensions
30 AbMat Sit-ups
Big Dawgs: As Rx’d
Pack: Half depth on GHD sit-ups
Pups: Use AbMat sit-ups as sub for GHD sit-ups, perform lying knee raises instead of Knees to Elbows
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“Creating S.M.A.R.T. Goals”
Specific
Measurable
Attainable
Realistic
Timely
Smart Goals
Specific – A specific goal has a much greater chance of being accomplished than a general goal. To set a specific goal you must answer the six “W” questions:
*Who: Who is involved?
*What: What do I want to accomplish?
*Where: Identify a location.
*When: Establish a time frame.
*Which: Identify requirements and constraints.
*Why: Specific reasons, purpose or benefits of accomplishing the goal.
EXAMPLE: A general goal would be, “Get in shape.” But a specific goal would say, “Join a health club and workout 3 days a week.”
Smart Goals
Measurable – Establish concrete criteria for measuring progress toward the attainment of each goal you set. When you measure your progress, you stay on track, reach your target dates, and experience the exhilaration of achievement that spurs you on to continued effort required to reach your goal.
To determine if your goal is measurable, ask questions such as……How much? How many? How will I know when it is accomplished?
Smart Goals
Attainable – When you identify goals that are most important to you, you begin to figure out ways you can make them come true. You develop the attitudes, abilities, skills, and financial capacity to reach them. You begin seeing previously overlooked opportunities to bring yourself closer to the achievement of your goals.
You can attain most any goal you set when you plan your steps wisely and establish a time frame that allows you to carry out those steps. Goals that may have seemed far away and out of reach eventually move closer and become attainable, not because your goals shrink, but because you grow and expand to match them. When you list your goals you build your self-image. You see yourself as worthy of these goals, and develop the traits and personality that allow you to possess them.
Smart Goals
Realistic – To be realistic, a goal must represent an objective toward which you are both willing and able to work. A goal can be both high and realistic; you are the only one who can decide just how high your goal should be. But be sure that every goal represents substantial progress. A high goal is frequently easier to reach than a low one because a low goal exerts low motivational force. Some of the hardest jobs you ever accomplished actually seem easy simply because they were a labor of love.
Your goal is probably realistic if you truly believe that it can be accomplished. Additional ways to know if your goal is realistic is to determine if you have accomplished anything similar in the past or ask yourself what conditions would have to exist to accomplish this goal.
Smart Goals
Timely – A goal should be grounded within a time frame. With no time frame tied to it there’s no sense of urgency. If you want to lose 10 lbs, when do you want to lose it by? “Someday” won’t work. But if you anchor it within a timeframe, “by May 1st”, then you’ve set your unconscious mind into motion to begin working on the goal.
T can also stand for Tangible – A goal is tangible when you can experience it with one of the senses, that is, taste, touch, smell, sight or hearing. When your goal is tangible you have a better chance of making it specific and measurable and thus attainable.
Split Jerk 1-1-1-1-1-1-1 reps
Post WOD Challenge: Tabata medicine ball clean and jerks (20/14), 8 intervals