Just a little bit more lifting, crunching and squatting during
the week...why not? While we finish this week, think about where your nutrition is headed following this month, or even a little farther after that. Here are a few tips that may help you to stick with the Paleo kick a bit longer than a month!
Or, find a buddy in the box to help you stay accountable.....like these two big kids.
Five rounds for time of:
10 Toes to bar
10 Power snatch 75/50lb
10 Wall Balls 20lb/14lb
Make sure you are comfortable on that GHD Machine
before hoping on for this high intensity dose!
5 Back squats
10 GHD sit-ups
5 Rounds
Do you include any kind of energy drink in your daily routine? Maybe this quick read from the New York Times will savy you up on what exactly you're loading into your body. Go ahead, take a gander at where Taurine was first found....
Just 20 little minutes for a running Cindy.
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Then three rounds of:
5 Pull-ups
10 Push-ups
15 Squats
Here's a video of you guys lifting yesterday. Seriously though, there was some great movement!
Here's an interesting article about a long term study involving endurance athletes and cardiac health. It underscores the point that we need to approach strength and conditioning training with an individual focus involving constant reviews of our performance and health data. Get a regular physical exam!
Old school lift in this WOD. Check out the video of the movements, then watch your backside...
400 meter Run
20 Burpees
15 Two-hand dumbbell Bent over row, 45lb/25lb DB’s
5 Rounds
Here's a recent piece on ketosis from Dr. Attia. Great detail as usual, on a critical subject. Important not only for performance but general health and weight control.
Join us at 6:00pm for a great yoga stretch with Sonya!
Quads need a little more love, "adaptation"? Here you go.
Front Squat 1-10-1-20-1-30 reps
You guys got some great info on lean mass and body fat from the hydrostatic testing. Those of you that are staying with the pre-holiday nutrition focus, keep up the strong work. This is the worst time of year for that upward "creep" of body weight. So many of you have been going in the down direction lately, it's motivating! Here's a cool piece from Amy Kubai (via Robb Wolf's fine site) about that holiday eating monster. Avoid it!!
Happy Birthday Crystal!
Bob nails the landing while Forrestt floats. Looks cool with or without the rings cropped out.
Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters
Good validation in this study, not only of the testing for lean mass yesterday but for a life of activity and a broad range of joint mobility. It's of value to dunk occasionally now as a baseline for the future. Thanks Chris B. for the initial link.
Nothing but best form on these DL's. Smooth and steady, reset EACH rep. Mods for the Back Tucks will be on the board.
10 rounds for time of:
3 Deadlifts
1 Back Tuck (or 2 Skin the Cats! NO unassisted flips)
Regular hours this holiday.
The Fitness Wave hydrostatic testing truck is booked solid for today between 4:00 and 7:00pm! Please show up on time for your appointment, and bring a towel! They take cash check or credit card.
Happy Birthday J. Lynch!
The range of movement is based on your experience... from the hang, from the knee or from the ground.
Power Snatch
1-1-1-1-1-1-1 reps
Then get ready for a great weekend!
Reminder:
Dunk truck on MONDAY the 12th! Great turnout this time so check your times and please don't be late.
Light bars on the OHS, just get deeeeep. Easily modified, this will still give you a nice metcon blast.
2 Rounds
50 Pull-ups
75 Sit-ups
50 Overhead squat
75 Double-unders or 225 Singles
A little word on that massive brain of yours from the nice folks at Harvard. Keep it working, and playing!
Sugar hang over? Come work your way out of the haze with this belly buster couplet. If seventy-five isn't a good total number of GHD sit ups for you, don't waste yourself, modify.
25 GHD sit-ups
1 Muscle-up
20 GHD sit-ups
2 Muscle-ups
15 GHD sit-ups
3 Muscle-ups
10 GHD sit-ups
4 Muscle-ups
5 GHD sit-ups
5 Muscle-ups
As we enter the season of sugar, one has to take consider this page from an old cookbook for diabetics. It was published in 1917!! How have the food ingredients known to cause diabetes and major illnesses effecting our nation (sugar, flour, starches) found their way to the base of the "Food Pyramid"?!
Watch this video of a lecture by Andreas Eenfeldt, MD. It is one of the better nutritional videos we've referenced here. Understandable and thorough, he does an outstanding job of putting the standard American diet (SAD) into the proper context.
A lengthy hero tribute today. A decent gent to all, solid field Corpsman and a great American. His memory will remain strong with those who knew him.
Hydrate and pace yourself.
"Glen"
30 Clean and Jerk 135lb/95lb
Run 1 Mile
10 Rope climbs
Run 1 Mile
100 Burpees
For a weekend session, take a gander at this interview with Mark Sisson. More great info about combining the low carb and paleo nutrition plans.
Ah the parallettes; at least it's not far to fall! Get ready, for tomorrow we run, and climb, and clean!
15 Sots press ("a bar") 15 reps
Handstand Walk 15 meters
20 second L-sit hold
Handstand walk 15 meters
3 Rounds
Here's yet another reason to stay active.
And with apologies to our "Doyers"... Go Gigantes!
A solid hero today. We may shorten it up for some but you'll still get all the love.
"Tom"
7 Muscle-Ups
(or 20 pull ups & 20 dips)
11 Thruster (heavy)
14 Toes-to-bar or Knees to Elbows
AMRAP in 25 min
As we start our pre-Thanksgiving "challenge", take a look at this video featuring an interview with Doc Attia and get a good understanding of a very low carb nutrition plan. How will it effect your training for different events? A great series of interviews.
We're closed at the shop today (with apologies, we're back on Monday!) for the Randy Simmons fundraiser.
Come join us at the LAPD Academy, starting at 0830 and running for a few hours. We promise there will be no traffic jams.
For a quick read: If there ever was a good anecdotal piece in favor of taking your fish oil, this has to rank right up there. BTW a new load of mint, lemon and tangerine fish oil bottles are up front!
Just 100 meters eh? Watch your knees during the lunges and use the safest mods for those handstand walks.
3 Rounds:
100 meter Walking lunge
20 meter Handstand walk or Plate
walk
50 Kettlebell swings
20 min Cap!
Here's an interesting study reported in the WSJ about lycopene. All you tomato lovers, rejoice.
Yoga at 6:00!
Happy that it's your birthday?! Have a great one Betsy!
A nice lift day to finish the week. Seven sets of about 80%.
Shoulder Press
3-3-3-3-3-3-3
And yes, as in the case with adults, turns out that when coached safely with a focus on form, that crazy CrossFit stuff is safe for kids too.
We had lots of quick and light movements last week. In this WOD make your lifts more deliberate and safe.
21-15-9
Deadlifts 225/155
Overhead Squats 135/95
Under the "brother-of-hometown-boy-does-good" heading, here's a cool article about John L.'s brother and his gym in Park City, Utah.
Here's a little motivation for your week. Not that we haven't been blessed to see some of that going on around here, it's just wild to see it all in a series of pics like this; 160 pounds off.
Thought you had a fun time on the job? Super, super, cool. Was it delivered by that little guy in the white gloves?
This WOD will almost be as cool. Almost.
Row 30 seconds
Rest 30 seconds
30 rounds for distance
Watch your pulls on this and protect your back. Make the first couple pulls of each set shorter to get that flywheel rolling.
Here's a piece on lack of sleep and dementia. Forgot it the other day, I think. The jury is still out on the causation but we know from so many other lab studies: get your zzzzz's!
Rest.
Hydrate.
Stretch.
The sights and sounds yesterday were wild. The biking display by Mike R., the usual crazy rowing and the swim clinic Deb was putting on in the pool, all were impressive. Thanks to all for making it a fantastic day.
Start preparing yourself for the NFL season. See how the players are working on making themselves a bit more "functional" and surely healthier. "Losing weight", "eating healthy meats and veggies" and no junk food?!
We've written about the benefit of gradual change for nutritional effectiveness and here's an interesting article from Peter Attia, M.D. that describes steps (for most) of positive dietary change.
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
Any GHD-arrhea going on out there? Sore belly or two? Take it easy on your midsections today; watch those sneezes.
Congrats to the USA women's Soccer and Water Polo teams!! Gold!!!
Some of us just had that recurring conversation about GHD sit ups. As in, 90 reps = possible swollen and sore belly followed by nasty agonizing sneezes or coughing. Remember your last fun fest and scale accordingly. Pick 60% of 1RM for your back squats and keep a measured/smooth pace. If you can't control your descent on those we'll tell you... Loudly.
For time:
225 pound Back squat, 21 reps
42 GHD Sit-ups
225 pound Back squat, 15 reps
30 GHD Sit-ups
225 pound Back squat, 9 reps
18 GHD Sit-ups
Under the "tell me something new" file: We know our bosses don't care how much sleep we miss until it starts costing them. A by-product of that is that we can benefit from the studies they pay for when they try to figure how much it costs them to have exhausted employees. Here are some interesting facts about sleep deprivation. For a great book on the topic check out the quirky but fact filled, Lights Out, Sleep, Sugar and Survival, by T.S. WIley.
Some of you will be resetting between every DL. Don't despair! Your back will thank you later. It's even more important if you're wearing thicker shoes for double unders.
30 GHD sit-ups
30 Deadlifts 225lb/185lb
30 Double unders
30 Overhead squats 95lb/65lb
30 Pull-ups
Had a physical lately? Don't wait around, if it's been a couple years get in there and have them check your insides out. Then give good consideration to what your doc is putting out as "patient education". Here's an article covering some current cholesterol info.
Remember, no clock. Just a great time for skill work and things you NEED to work on. Safely.
Five rounds
1 L-rope climb (or Rope Climb or 5 L-Pull Ups)
5 Handstand Push-Ups
10
One-legged Squats
Revisiting K. Star's good postings, here's something you all should consider if not now at least in the next year. We've posted about the availability of this type of testing locally. Check this video out and see what type of panel you may want to get run on yourself.
A good Oly day! An easy start to Form Week with NO CLOCK. Get multiple light warm up reps while you prep your pulls. Make sure and OPEN your hips all the way on these.
Clean 3-3-3-3-3-3-3 reps
And not just for older athletes: Here's a quick read with yet more research on why the amount of weight is less important than your good technique. The weight increase will come.
Happy Birthday Dee Dee!
Rest. Do something with your kids, or your friends' kids! Jud shares with us how to save room in your luggage. Kids make excellent workout gear.
Great work yesterday on the lift and boogie. You guys all impressed. Especially Crystal and V. over in the quiet corner!
Here's a cool little discussion of rehab progression ala K. Star. It's a sound description of a path to recovery (also a description of some types of CF programming). Watch!
Seven... rounds. Not three, not five. So, save the all out heart-lung sprint for Saturday and pace your bad self.
"Manion"
Seven rounds for time of:
400 meter run
29 Back Squats
Filed under the "You May Not Get It Now" category; take a glance at this. You'll value it later for sure. The science on this has changed so much in the last decade, our kids (and we) will be medically evaluated by Docs in completely different ways soon.
Friday, already?!
Run 400 meters
95 pound Thruster, 21 reps
21 Pull-ups
Run 300 meters
95 pound Thruster, 15 reps
15 Pull-ups
Run 200 meters
95 pound Thruster, 9 reps
9 Pull-ups
Logging your data? Develop the habit of keeping up on it. Share it with a friend if you think it will help (it will), but do it!
A day for a short metcon maybe? Get in some time on that skill you've wanted to improve. Check out K. Star's recent piece on the transferability of the moves we perform, keeping in mind his "practice makes permanent" concept. Then whatever you do, seek your best form and open those hips.
Deadlift 1-1-1-1-1-1-1 reps
Here's an interesting piece on simply walking. Not the "calories in calories out" buffoonery but just plain walking as a normal part of our lives.
Getting excited for the weekend bash? The run, the crowd, the perfect weather. It should be awesome. Chop two rounds off of this if you want to keep your legs fresh. Then get some good rolling out and/or a nice pre-race massage by Joanne when you're done today!
Five rounds for time of:
Handstand walk 25 yards
50 Squats
From K. Scott-Dixon at Precision Nutrition, here's a cool interview reminding us about the value of some simple outdoor exposure. The indoor electronic environments we've created just don't cut it when it comes to healthy stimulation.
“We live in a distracted world. The challenge for knowledge workers is to stay on point and avoid all the distractions that surround us — whether it’s an email that we decided to open — then it takes us 24 minutes to get back on task again — or whether it’s distractors on a screen, or driving in traffic, whatever. This is the age of distraction.
“We’re swimming in a sea of fast-moving information. It takes a tremendous toll on the brain, having to go through your day having to filter out distractions. The idea of ‘multitasking’ is nonsense. It’s not supported by the fMRI studies. Multitasking creates stress.
“The fallout from that is an incredible cognitive fatigue. We’re expending a tremendous amount of effort and energy having to inhibit our natural responses.” - Dr. Alan Logan
Rain or shine, come have a blast. We'll modify with a row if needed. And, no need to bring a twinky for this one.
For time:
Run 800 meters
10 rounds of the couplet:
Knees to elbows, 10 reps
Hug-a-twinky, 10 reps
Run 800 meters
Awesome good luck to Tom D., repping in the AZ Police and Fire Games' CrossFit event today. Kill it mister!
And if you want to see some other savages going at it with high intensity and volume just stay local and go cheer Brian, John and Doug at the Next Level event at Laguna Hills High School tomorrow. Edgar is supposed to be the concierge for the food trucks and there should be an easy up or two (the rain should be gone by then!).
For those taking fish oil who may have seen this article don't despair. IF you have a history of previous cardiovascular disease they found no benefit in prevention of additional issues. For those of us who have not had any coronary isues there are still many benefits and good support in the literature for taking omega 3 fish oil. The interesting point is that the experts agree, a few capsules a day won't cut it. You need at least 3gms a day on the low end to get the benefits.
