Tuesday March 1, 2011

Mike M. on his way to taking first place in Sunday's endurance competition.  Nice work Mike!

 

And speaking of the endurance competition, click here for a link to all of the results.  Again, thanks to everyone who came out!  And thanks to Joey and Andrew for putting on a cool event!

WOD

"Fight Gone Bad"

3 rounds for total reps:

- 1:00 Wall ball (20/14, 10ft)

- 1:00 SDHP (75/45)

- 1:00 box hops (20"/16")

- 1:00 push-press (75/45)

- 1:00 calorie row 

- 1:00 rest

*This is done with a running clock, there is no stoppage to get to your next station so once your minute is up, get to that next station and get moving in a hurry!

*Also, I've suggested scaled versions of the exercises, but this workout can be done with the heavier Rx by both men and women.  So girls, if you're up for it, grab that 75lb bar!

C.A.T. "Floater" workout (to be any time this week):

For time:

- 10 shoulder to overhead (185/115, front rack only)

- 20 pullups

- 200m sprint (straight out, no turn around)

Post results and thoughts to comments.

Saturday September 5, 2009: FGB

Joey the great barbell slayer took down our original Cadence bar last week.  Ahh, the circle of life...

Paleo Potluck BBQ Today at 11:30ish!  Bring a paleo side dish to share.  

WOD

"Fight Gone Bad"

3 rounds, for as many reps as possible of:

• 1:00 Wall Ball (20#/10ft target)
• 1:00 Sumo deadlift high-pull (75#)
• 1:00 Box hops (20")
• 1:00 Push-press (75#)
• 1:00 Row (for max calories)

*Rest precisely one minute between rounds.

*The clock does not stop or reset between exercises.  On the call of "switch", you must get to the next exercise and begin as quickly as possible.  You will add your total reps and calories (Row) for all 3 rounds to get your score.

Post score and thoughts to comments.

Tuesday August 18, 2009

John taking a solid whack at the tire. 

Here is a crossfitter's response to the editor of a local health magazine that published 3 articles in the same issue that could all be linked to a grain-based diet (Celiac-Spruce, Adult Acne, and Allergies).

Sir/Ma'am. I am writing regarding a strong, yet unmentioned connection between three articles in your recent publication.  The first article dealt with Celiac in the Elderly. The second addressed  Folic Acid deficiencies and its association to Allergies. The third is titled "Keys to Managing Adult Acne."

My comments, although they may not initially seem so, are directed at a common ground between these articles. There is a pervasive methodology within studies related to maladies to focus on symptoms even though intending to identify sources. This usually stems from a narrow scope (i.e. specialists attacking the problem) and the lack of a unifying concept or approach to nutrition (Cordain). I commend the search for a vitamin and/or mineral deficiency in identifying the cause of allergies..... Continue Reading in Joey's Paleo Journal

WOD

Strength

5 sets, w/o dropping from the bar, of:

• 2 weighted pull-ups
• 4 strict pull-ups
• 6 kipping pull-ups

**No touching down once set is started.  After doing your 2 weighted pull-ups, simply drop the weight and continue with your 4 strict pull-ups and 6 kipping. Then rest as needed b/t sets.

Metcon

"Heavyweight Fight Gone Bad"

3 Rounds (30sec work / 15sec rest) of:

• :30 Wall Ball - 20lb to 11' target or use a heavier ball from last FGB 
• :15 Rest
• :30 Sumo deadlift high pull - 95 lb or increase weight from last FGB
• :15 Rest
• :30 Box hop - 24 " or use higher box from last FGB
• :15 Rest
• :30 Push press- 95lb or increase weight from last FGB
• :15 Rest
• :30 Row for max calories 
• :15 Rest 

 Post total reps and calories to comments.

Monday August 3, 2009: "Going Paleo"

Nice shoes Joe.

"August Paleo Challenge"

It's on people.  Time to start eating more like our ancestors.  That means we're going to do our best to eat only vegetables, fruit, lean meats, nuts and seeds, and heart healthy oils.  And conversely we'll be avoiding sugar, high-glycemic carbs, processed foods, dairy, alcohol, and caffeine.  Make sure you get your starting point measurements (FGB score, weight, before pic) in by Wednesday.

We'll try to post a new paleo friendly recipe every day along with the WOD.  If you have a good one you'd like to share, please email it to me so I can post it.  Good luck!

WOD

"Fight Gone Bad"

3 rounds, for as many reps as possible of:

• 1:00 Wall Ball (20#/10ft target)
• 1:00 Sumo deadlift high-pull (75#)
• 1:00 Box hops (20")
• 1:00 Push-press (75#)
• 1:00 Row (for max calories)

*Rest precisely one minute between rounds.

*The clock does not stop or reset between exercises.  On the call of "switch", you must get to the next exercise and begin as quickly as possible.  You will add your total reps and calories (Row) for all 3 rounds to get your score.

• Will you be joining us for "Paleo August"?  Are you looking forward to it? Dreading it? Any questions about the nutritional guidlines? Post these, any other thoughts, and your "fight gone bad" score to comments.