CF Blog December 19

Partner WOD:    IMG_1468
8 Rope Climbs
20/15 cal Assault Bike           (each, relay)
40 KBS      (2/1.5)
200m run             (each, relay)
6 Rope Climbs
20/15 cal Assault Bike
30 KBS
200m run
4 Rope Climbs
20/15 cal Assault
20 KBS
200m run

*split rope climbs and KBS as needed
*complete Assault Bike and Run relay style 

Conditioning WOD:

A) Rowing
1:40/:20r x 9

*this is a pre set workout on the concept 2 rowers, go to menu-select workout-custom list-v1:40/:20r…9
*1:40 sec of work followed by 20 sec of rest x 9 rounds, after the 5th round you get a 2 min break (just follow the on screen instructions)
*track meters each round

B) EMOM 6

Min 1: 20 Hollow Rocks
Min 2: 40 sec Abmat Sit-Ups
*

Please Note Our Holiday Schedule of Classes:

Monday, December 24: 8, 9:30 and 11am classes only
No classes on 25th – Merry Christmas!
Wednesday, December 26: 8, 9:30 and 11am classes only
Thursday, December 27: no 7:30pm class
Friday, December 28: no 7:30pm class
*
New Year’s Eve (Dec 31): no 7:30pm class
New Year’s Day (Jan 1): 10am & 12pm classes only

CF Blog December 18

Strength/Skill: IMG_1469
3 Super Sets

5 Strict BB Overhead Press @20X1
8-12 Ring Push-Ups
10 Ring Row @20X2

*rest 90 sec b/w sets
*scale push-ups as needed

WOD:

3 Rounds
15 T2B
60 Double Unders
+
2 Rounds
30 Wall Balls                (20/14)
7 Power Clean              (175/115) (60-70% 1RM)
+
20m DB OH Walking Lunge (45-50/30-35)

*10m Right Arm & 10m Left Arm

*

Interesting read from Vox.com:

CrossFit is amassing an army of doctors trying to disrupt health care

CEO Greg Glassman believes his program could end chronic disease — and he wants doctors to help him.

Patient after patient would stream into her clinic with diabetes, weight problems, and heart disease. Rockett followed the medical guidelines, recommending healthier diets and more exercise. But despite her best efforts — even texting and emailing motivational follow-ups — many failed to change at all, either because they didn’t want to or didn’t have the means.

In 2013, eager to try something new, Rockett decided to quit medicine and close up her practice. What she did next, she says, is the most meaningful contribution to health care she’s made to date. She opened a CrossFit gym.

CrossFit is a high-intensity interval training and resistance exercise routine known for instilling a cult-like devotion among followers and promoting the low-carb diet. By the time Rockett opened a gym, she was already a devotee. Now age 51, she can do 32 pullups and deadlift 240 pounds. She attributes her fitness and lowered cholesterol to the program. And she believes she can help people make more substantive changes in their lives through CrossFit than she ever could practicing medicine.

“It’s exciting that I can treat and cure medical problems in the gym,” she said. “Just in the last week alone, I’ve gotten three different texts from people saying, ‘I don’t think you understand how much this has changed my life.’” Though she had 2,000 regular patients at her clinic and now works with just 70 regulars at her gym, she’s convinced she’s having more impact on each individual. Plus, she said, “This is more fulfilling.”

That CrossFit could be a substitute for, or an extension of, health care in America may seem like a stretch. But this is precisely the vision of CrossFit’s charismatic, contrarian, and often combative founder and CEO, Greg Glassman. These days, Glassman is on a quest to disrupt health care and solve the growing crisis of chronic disease related to diet and inactivity. And he wants to do this one CrossFitting doctor at a time.

A couple of years ago, Glassman discovered that at least 20,000 US doctors regularly went to CrossFit gyms. He also learned that many of them felt like Rockett — disappointed by their inability to prevent chronic disease and help patients change their behavior.

“Medicine is supposed to be about helping you through the accidents — the misfortune of a genetic disease, the misfortune of a trauma, the misfortune of some pathogen,” Glassman said. “Nobody went to medical school to babysit someone through a life of self-inflicted misery because of two deadly habits: sedentarism and excessive consumption of refined carbohydrates.”

CrossFit, meanwhile, is a radical intervention, theelegant solution” to the chronic diseases of obesity and diabetes ailing so many people, he said.

read full article here…

*

Please Note Our Holiday Schedule of Classes:

Monday, December 24: 8, 9:30 and 11am classes only
No classes on 25 – Merry Christmas!
Wednesday, December 26: 8, 9:30 and 11am classes only
Thursday, December 27: no 7:30pm class
Friday, December 28: no 7:30pm class
*
New Year’s Eve (Dec 31): no 7:30pm class
New Year’s Day (Jan 1): 10am & 12pm classes only

CF Blog December 17

Strength:  IMG_7526
Back Squat​​
1.1 @30X0 x 5 sets

*rest 15sec between singles with the bar on the rack (2 singles each set)
*rest ~ 2 min b/w sets
*build weight each set

WOD:
3 Rounds
Row 300/250
Clean Grip Deadlift x 10​​​(225/155) (no hook grip)
Double KB Front Rack Carry x 30m​​(24/16 kg) (1.5/1)

*rest 1 min b/w rounds
*scale deadlift weight as needed (should be able to do first set unbroken)

Conditioning WOD:
A) 6 x 400m run
*1:1 rest ratio
*goal is consistent times across all 6 runs (+/- 3 sec)
*scale number of runs to keep total time under 30 min

B) EMOM 9
Min 1: BB Good Morning (empty bar) x 15
Min 2: Ring Plank x 30 sec
Min 3: Slam Ball x 10 (30/20)

*

Momma’s Quote of the Week:  “Looking good and feeling good go hand in hand. If you have a healthy lifestyle, your diet and nutrition are set, and you’re working out, you’re going to feel good.”—Jason Statham

*

Please Note Our Holiday Schedule of Classes:

Monday, December 24: 8, 9:30 and 11am classes only
No classes on 25 – Merry Christmas!
Wednesday, December 26: 8, 9:30 and 11am classes only
Thursday, December 27: no 7:30pm class
Friday, December 28: no 7:30pm class
*
New Year’s Eve (Dec 31): no 7:30pm class
New Year’s Day (Jan 1): 10am & 12pm classes only

CF Blog December 16

Strength/Skill

image courtesy of pinterest.com
image courtesy of pinterest.com


3 Sets
Double DB Single Leg RDL x 6 @3111
DB Bicep Curl x 10 @2111

WOD:
50 Double Unders
30 Ball Slams
50 Double Unders
10 Renegade Row(35/25)
50 Double Unders
30 Ball Slams
50 Double Unders

CF Blog December 15

WODIMG_1452
400m Run

21-15-9
Thrusters (75/55)
Pull-Ups

400m Run

21-15-9
Thrusters (75/55)
Pull-Ups

400m Run

*

Please Note Our Holiday Schedule of Classes:

Monday, December 24: 8, 9:30 and 11am classes only
No classes on 25 – Merry Christmas!
Wednesday, December 26: 8, 9:30 and 11am classes only
Thursday, December 27: no 7:30pm class
Friday, December 28: no 7:30pm class
*
New Year’s Eve (Dec 31): no 7:30pm class
New Year’s Day (Jan 1): 10am & 12pm classes only

CF Blog December 14

Midline:
Every 3 min x 4
20/side MB Lateral Toss    (https://youtu.be/fi26fgPgcBg?t=1m)
20 Abmat Sit-Ups
Plank for remaining time

*go immediately from Plank into Lateral Ball Toss at the end of each 3 min cycle

*

WOD: IMG_1444
4 RFT​​
7 Power Snatch(135/95)
14 Bar Facing Burpee
21 cal Row

*

An oldie, but goodie from our friends at The Good Kitchen:

The all-too-early Christmas décor and evergreens encroaching on the fall leaves can only mean one thing: the holidays are on the horizon.

But what does that mean to you?

The holiday season can be wonderful, but between the baked goods, endless holiday parties, shopping, hangovers, Christmas cards, etc., it can also leave us stressed, exhausted, and a few pounds heavier than we may want to be.  Most will wait until after New Year’s to regain control of their health, but what if you started now?

I’m not suggesting that you go for broke on a strict diet and extensive training plan, but why not at least set the wheels in motion for not only a happy and healthy New Year, but a happy and healthy holiday season as well?

Here are just a few of the many reasons why you should think about kick-starting your health and fitness before the holidays instead of after:

  • If you start now, you’ll be less likely to overindulge. We all know that falling off the wagon is a slippery slope.  Once you veer off a little, you tend to throw in the towel and go crazy.  By putting yourself on some sort of pre-holiday regime, you are more likely to have a treat here and there, but then reign it back in.
  • You will feel better– Who wants to go through the holidays in a food/drink hangover haze? By ensuring that you sneak in a sweat session at least 4-5 times per week and stay properly hydrated, you will have more energy to keep smiling party after party.
  • Junk food has been linked to depression. According to studies, the type of food you eat can affect your mood – the better your diet, the better your mood.  Who really wants a “Blue Christmas”?
  • You won’t have to deal with those extra holiday pounds. The average American reports a holiday weight gain anywhere between 2 and 10 pounds. What’s more, studies suggestthat this holiday weight is even harder to take off than we thought.  So how about avoiding it altogether?
  • If you can stay on track during the holidays, you can do it anytime. November and December tend to boast calendars that are chock full of activities, appointments, parties and work.  If you prioritize healthy eating and fitness during this crazy season, you will give yourself the confidence of knowing that you can achieve this lifestyle at any point during the year.
  • You’ll have more energy for all sorts of holiday and winter activities. We’ve all been there – the post holiday-feast or post-holiday party haze – watching the day go by in sweatpants on the couch.  Definitely enjoy a treat and a drink here and there, but try not to go crazy at parties or meals – that way you can take advantage of all of the fun that winter has to offer.  Go skiing, skating, caroling, and enjoy the cold, fresh air!
  • Get yourself a fitness buddy and you can have fun supporting each other through the season. Having a partner in crime will help you stay on track with your workouts, plus you can swap healthy recipes or paleo baked goods!  You can even share the gift of health with a gift certificate to The Good Kitchen and/or a local gym.
  • You can set to task on a much cooler New Year’s Resolution. Because let’s face it, the whole “I’m going on a diet January 1” is lame.

I know that the thought of eating healthy the next couple of months may seem daunting, but it doesn’t have to be!  The Good Kitchen is a great way to help you stay on track this holiday season.  Their pre-made meals take the thought and extra hassle out of nutritious meal prep.  Plus, if you’re traveling to see family, they can ship meals to your destination so you don’t even have to worry about trying to eat healthy at Grandma’s house.

And, if you’re looking for some help in creating your own healthy and delicious holiday meals, check out Nom Nom Paleoand the Paleo Magazine.

Have a healthy and happy holiday season!

*

Please Note Our Holiday Schedule of Classes:

Monday, December 24: 8, 9:30 and 11am classes only
No classes on 25 – Merry Christmas!
Wednesday, December 26: 8, 9:30 and 11am classes only
Thursday, December 27: no 7:30pm class
Friday, December 28: no 7:30pm class
*
New Year’s Eve (Dec 31): no 7:30pm class
New Year’s Day (Jan 1): 10am & 12pm classes only

CF Blog December 13

Strength/Skill:1212181250
EMOM 12
Odd: 5-7 BB Bench Press @2112
Even: 8 Strict T2B

WOD:
5 Rounds
200m Run
18-15-12-15-18
DB Walking Lunges (45/30)
Ring Rows

*run 200m each round

*

Please Note Our Holiday Schedule of Classes:

Monday, December 24: 8, 9:30 and 11am classes only
No classes on 25 – Merry Christmas!
Wednesday, December 26: 8, 9:30 and 11am classes only
Thursday, December 27: no 7:30pm class
Friday, December 28: no 7:30pm class
*
New Year’s Eve (Dec 31): no 7:30pm class
New Year’s Day (Jan 1): 10am & 12pm classes only

CF Blog December 12

Partner WODIMG_1421
100 cal Row  + 40m Farmers Carry*(2/1.5)
50 Box Jumps + Plank Hold**(24/20)
80 cal Row + 40m Farmers Carry(2/1.5)
40 Pull-Ups + Chin Over Bar Hold***
60 cal Row + 40m Farmers Carry 2/1.5)
30 Burpee MB Chest Pass(https://youtu.be/1jFYZmPKuS0****(20/14)

*Partner A rows, while other partner B does Farmers Carry (not farmers run). Switch after 40m, continue until 100 cal complete
**Partner A Box Jumps while partner B holds a forearm Plank
***Partner A does pull-ups, only count while partner B has chin above bar (scale as needed with band or holding top of ring row
****~10 feet apart for Burpee Chest Pass

*

Conditioning WOD:
For Time
800m Run
50 Air Squats
25 Push-Ups
45 sec Wall-Sit
400m Run
35 Air Squats
20 Push-Ups
45 sec Wall-Sit
20 Air Squats
15 Push-Ups
45 sec Wall-Sit

*

Please Note Our Holiday Schedule of Classes:

Monday, December 24: 8, 9:30 and 11am classes only
No classes on 25 – Merry Christmas!
Wednesday, December 26: 8, 9:30 and 11am classes only
Thursday, December 27: no 7:30pm class
Friday, December 28: no 7:30pm class
*
New Year’s Eve (Dec 31): no 7:30pm class
New Year’s Day (Jan 1): 10am & 12pm classes only

CF Blog December 11

Strength/SkillIMG_1416
Deadlift
4×4 @3111

WOD:
5 Rounds
30 sec Double Unders
rest 30 sec
30 sec Double DB HPC(45/30)
rest 30 sec
30 sec Double Under
rest 30 sec
30 sec Strict HSPU
rest 30 sec

*total reps for each 

*

*Delayed Opening Tuesday 12/11*

Due to the potential unsafe driving conditions in the early morning we will be running on a delayed start. The first class of the day will be the 930am class. There will be no 5am, 6am or 7am classes today.  Thank you for your understanding and please stay safe!

*

Some tips on staying healthy during the holidays from Box Life Magazine:

Christmas and New Year’s are nearly upon us, and many athletes will be traveling home to be with friends and family. But there is something that we all need to be wary of this December: the trap of the holiday season.

“What the heck is that?” I hear you ask. Well, I think you know what it is. Think back to previous years and how you felt when you came back to the box on January 2nd. I’m sure you were carrying a few extra pounds and that first workout hit you like a train wreck. It’s amazing how much damage a couple of weeks can do to your levels of fitness.  I’m sure I’m not alone in hoping that this year, things will be different. While you should permit yourself (some of) the drinks, turkey and cake at this time of year, doing so will naturally have an impact on your fitness, but it’s the price we pay for festivities and celebrations. What we do have control over, however, is how big a price we need to pay. Shocking as this sounds, you can take control of your fitness this month and ensure that when you do return to the box, you don’t have to fight tooth and nail to return to the levels you know you’re capable of. Here’s how.

Try to watch what you eat
This is most people’s undoing during the holiday period. It can be all too easy to let yourself relax TOO much and indulge a little too excessively. There’s nothing wrong with having a drink now and again and eating some non-paleo food, but you must be aware of how often you’re eating/drinking badly. You might feel pressure from friends and family to “enjoy yourself” and have another drink, but you have to keep the bigger picture in mind as well. You can still have a good time while keeping an eye on what you consume—isn’t that what you’ve been doing for a while anyway? I’m not going to sit here and tell you what to eat and drink and what to avoid, as I’m sure you already know what helps your fitness and what’s detrimental to it. It’s up to YOU to keep a lid on things, and the weeks over Christmas and New Year’s are certainly going to test your willpower. But if you can picture how brutal it’s going to be to try and return to the level of fitness you once held if you keep indulging, I’m sure that mental cue will force you to be a little more strict with yourself than you’ve been in past years.

Drop in at a local box (if there’s one close by)
I can’t stress how important it is to drop in at new boxes whenever you get the opportunity—not just during the holiday season. It’s good to see how other affiliates operate. You can learn new methods of doing things from different coaches, you may get to play around with equipment you don’t have at your home box, and you’ll get a better appreciation and understanding for the CrossFit community by meeting new athletes that also share a passion for the sport. Oh yeah, and you’ll get to do CrossFit over the holidays, which is worth its weight in gold! The last thing you want over the course of a couple weeks is to be a complete stranger to the ways of WOD. Dropping in at a box is the best way to ensure that your muscle memory stays fresh and you don’t become a stranger to the game. Fortunately, with the rate of growth that the affiliate community is currently experiencing, you should be able to find a box that’s relatively close to you—depending on where you live and/or how far you’re willing to drive to get there.

Go to a globo gym
If you can’t get to an affiliate: have no fear, the globo gym is here! In all honesty, you shouldn’t have any qualms about walking into a ‘traditional gym’ to do your own thing—which is quite an ironic thing to write, seeing as so many of us were regulars at globo gyms before we transitioned into CrossFit. While we may do things a little differently inside the walls of an affiliate, you can accomplish plenty of work inside a globo gym too. Sam Dancer, 2nd place finisher at the 2014 CrossFit Games with Team Conjugate Black and NPGL competitor, typically does his first workout of the day at a globo gym. Depending on the day, Dancer will perform eight to ten accessory exercises that he splits between the upper and lower body. Accessory exercises are movements, lifts and drills that are designed to support your primary lifts in a given sport. For example, box squatsare a strength training accessory exercise to assist your squat.

There are three glaring problems with trying to attempt to perform a typical CrossFit workout at a globo gym. First, such gyms typically don’t condone the practice of dropping heavy barbells (in fact, any barbell or dumbbell or anything!) on the floor from overhead. Second, the design of a globo gym isn’t conducive to performing a WOD. You likely won’t have the space to bring a barbell and place it next to a rower if you’re trying to perform Jackie, for example. And if you are lucky enough to find that the rower, barbells and pull-up bar are pretty close together, you’ll probably have to fight through a throng of other people to go from station to station. Lastly, unless you’re working out with a buddy, you won’t have anyone to spot you—which is a problem that any athlete will face, not just CrossFitters.

With all that being said, we are still CrossFitters, and we adapt to our environments, damn it! Ok, so you might have to make a couple of modifications to your typical workout—that doesn’t mean that you shouldn’t do it. Go up to 85% of your one rep max, go heavy on volume and hone in on refining your technique. Grab a set of dumbbells and do a modified Fran. And if all else fails—squat. Always squat.

Do home workouts
If the gods are really against you and dropping in at a box or going to a globo gym is out of the question, you’re still in good shape (pun intended). There are a TON of bodyweight workouts (and workouts that require minimal equipment) that you can do in your back yard, in your neighborhood, or in the convenience of your home (for those of you with a home gym, I salute you). So if you just can’t control yourself on Christmas day afternoon and need to get your fix, here are a few workouts to get you started:

Annie: 50-40-30-20 and 10 rep rounds of: Double-unders and sit-ups
Angie: Complete in order: 100 pull-ups, 100 push-ups, 100 sit-ups, 100 squats
Murph*: Run 1 mile, 100 pull-ups, 200 push-ups, 300 squats, run 1 mile (Partition the pull-ups, push-ups and squats as needed.)
Cindy: 20 minute AMRAP of 5 pull-ups, 10 push-ups, 15 squats
Surfer on Acid: 3 rounds for time, 400m run, 21 burpees
Tabata Sprints: Sprint 20 seconds, rest 10 seconds (8 rounds)
Susan – 5 rounds for time:  Run 200m, then 10 squats, 10 push ups

Read full article here…

CF Blog December 10

Strength:  IMG_1399
Back Squat​​
5×2 @30X0

*build a little from last week

WOD:
EMOM 16
Min 1: 18 Wall Ball
Min 2: 40 sec Ring Plank
Min 3: 10 OHS (95/65) *from the ground
Min 4: 20 sec Hollow Hold/Tuck Hollow Hold

*

Conditioning WOD:
Every 4 min x 5
Row 300m
20 Walking Lunge
15 Ring Row

*

Momma’s Quote of the Week:  “Each of us must work for his own improvement and at the same time share a general responsibility for all humanity.”—Marie Curie

*

*Delayed Opening Monday 12/10*

Due to the potential unsafe driving conditions in the early morning we will be running on a delayed start. The first class of the day will be the 930am class. There will be no 5am, 6am or 7am classes today.  Thank you for your understanding and please stay safe!