Three rounds for time of:
15 foot rope climb, 5 ascents
21 Ring dips
Big Dawgs: as prescribed
Pack: use towel pull-ups instead of rope climb
Pups: use assisted pull-ups and assisted dips
21 Handstand Push-ups
18 Handstand Push-ups
15 Handstand Push-ups
12 Handstand Push-ups
9 Handstand Push-ups
6 Handstand Push-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.
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
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.
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.
“For God’s Sake!!”
10-9-8-7-6-5-4-3-2-1 reps of
Power Clean 135/95#
Big Dawgs: execute as Rx’d
Pack: scale power clean weight
Pups: use med ball cleans and assisted pull-ups
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