9AM class

Workout of the Day

A. 4 Rounds:
6-8 Overhead Squat @ 32×1; rest 120 sec
8 Muscle Ups; rest 120 sec
B. 3 Rounds:
10 *explosive* jump squats (bodyweight, with minimal squat); rest 90 sec
20 Chest to Bar Pullups; rest 90 sec
C. Tabata Mash (alternate between two exercises for 16 rounds of 20s work, 10s rest):
Switch Lunges
Anchored Sit Ups

Recommended training day for sectionals athletes. Tomorrow and Sunday on as well.

Remember that the gym will be closed on Monday, February 15th for Louis Riel Day, except for a team workout at 9:00AM.

Workout of the Day

A. 4 Rounds:
Overhead Squat @ 42X1; 4-6 x 4; rest 90 sec
L Pull Ups @ 2121; amrap x 4; rest 90 sec
B. DB Split Squat @ 3131; 6-9/leg x 3; rest 45 sec b/t legs
C. Tabata Sit Ups – total score
*knee touches ground on split squat;
**WAY below parallel on OHS

Here’s another video of a CFW member’s accomplishment.  Maybe the timing is bad, since he’s in Hawaii right now, but somehow I think he’ll get around to watching it…  Way to go Steve!!!

that was fun, right?

Workout of the Day

Incline Bench Press 5-5-5-3-3-3

4 round for reps and time:

AMRAP press (women: 40%bwt; men 50% bwt)
15 kettlebell swings (55/75)
30 abmat situps*

* soles of shoes together on situps – similar to a butterfly stretch

discussing rowing strategy?

Workout of the Day

“Baseline”

For time:

500 m row

40 squats

30 situps

20 pushups

10 pullups

Rest, then…

50 burpees for time

Thanks to everyone who came out to the team workout yesterday.  It was a grinder but you pulled it off.  If you did the new year’s team workout, you might want to take a rest day or just come in and do a few rounds of the CrossFit warm-up…

In yesterday’s post, I requested you post your top training goal for 2010, so go ahead and tell us what your aspirations are.

much better than "no pain, no gain"

Workout of the Day

Press 1-1-1-1-1 or 3-3-3-3-3 or 5-5-5-5-5

Then, 5 rounds for time:

8 push-ups
16 sit-ups
32 double-unders or side-to-sides

More team workout pics

Workout of the Day

"Angie"

For time (in order):

100 pullups
100 pushups
100 squats
100 situps

You must complete each exercise before moving on the next.  Sit ups are unanchored without an ab mat.  Ensure shoulder blades touch the ground at the bottom of the descent and you are at a 90 degree angle at the top.  Squats standards are below parallel at the bottom and full hip extension at the top, without a ball.

Workout of the Day

Deadlift 3-3-3-3-3
Then, for reps:

Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds

Food Friday

This week, Kimberly sent us a link to a great resource, a downloadable primal recipe book.

A quick note about the chapter for endurance athletes at the end of the book, which includes some recipes with grains.  What’s our take on this?   First, after a long endurance based workout, most athletes can handle higher glycemic load and do very well with more carbs and faster burning carbs post workout.  Just remember that the majority of our workouts aren’t long enough to qualify us as serious endurance athletes.   That being said, we do have a few true endurance athletes in our membership.  Lastly, everyone is different.  What works for one may not work as well for others.  The vast majority of us would be better off avoiding the inflammatory and auto-immune repercussions of grains in our diet, but a small number of athletes, usually ones that are very lean to begin with, seem to do well on certain types of grains.

A second note about the chapter on deserts.  Keep in mind that the essence of paleo/primal nutrition is simple, real food: meat, vegetables, nuts, seeds, some fruit, little starch, no sugar.  It is doubtful that paleo man baked macaroons and banana bread on a regular basis.  These are fun treats to try once in a while, but keep a close watch on how you feel when you have treats made from lots of high sugar fruits and lots of high fat nut flours.  Some athletes thrive on it and others just feel lethargic.

We’ve had a lot of requests for additional nutritional information.  We’d like to take a 2-pronged approach to answering your questions.  First, we’ll update our nutritional resources page on the website with additional explanations, guidelines and recipes.   Second, we’d like to hold some nutrition Q&A clinics at the gym.  Please post thoughts and suggestions to comments.

Chaos, but fun chaos...

Workout of the Day

“Annie”
50-40-30-20-10 rep for time of:
Double Unders
Sit-ups

Then, 3 rounds not for time:

10 Glute Ham  Raises

Handstand hold 1 minute

6:00 AM Crew

“Michael”

3 rounds for time:

800 Run or Row

50 Back Extensions

50 Sit-ups

Workout of the Day

“Tabata This”

20 seconds of work followed by 10 seconds of rest repeated 8 times, applied in turn to the Squat, Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.