CF Blog January 25

Strength: IMG_7432
Front Squat 5-5-5
@70-80%

WOD:
10 Muscle-ups
25 Thrusters (75/55)
1000m Row
25 Thrusters (75/55)
10 Muscle-ups

***

Some good advice from life.spartan.com….note while many of us shy away entirely from grains,  the ‘Whole Grains’ mentioned in the article are all of the gluten-free variety.  Worth a peep:

5 Foods You Should Eat to Beat Inflammation

The word “inflammation” is a buzzword thrown around these days on the Internet almost as much as “superfoods” and “meal prep.” But what is it, really? In lay terms, inflammation is essentially your body’s response to an injury. From head to toe, that can mean a lot of things. Take a twisted ankle, for instance. You hop off the treadmill the wrong way after slaying a few sprints, and wham: puffiness and bruising. Under the skin’s surface, blood cells are swarming the area to remove damaged and dead cells to help your body heal. That right there is a prime example of inflammation.

CF Blog January 24

Partner WOD:IMG_7427
1000m Row
150 Walking Lunges
150 KB Swings (1.5/1)
150 Abmat Sit-ups
150 Double Unders
1000m Row

CONDITIONING WOD:
3 Rounds
500m Row
21 Burpees
400m Run

***

Some language, but an interesting little read from T-Nation:

Tip: The Cure for Sugar Cravings

It’s easy to drop bodyfat if your cravings for sweets and other junk are taken away. Here’s one way to do it, according to science.

Vickie’s Secret?

Vickie stays lean all year long. She always looks like she’s a few weeks out from a figure competition. Everyone hates the bitch.

No, they don’t hate her, but they all want to know her secret. When asked, she just says she eats “clean.” But it’s not a willpower thing. Vicky just doesn’t like sweets or other calorie-dense foods.

Donuts? Doesn’t like them. Pizza? She’ll pass. Her secret is that she just doesn’t crave that kind of stuff. Ever. She doesn’t really know why, but that lack of junk-food jonesing makes it pretty easy for her to avoid fat gain.

Now researchers may have found a way for all of us to be a little more like Vicky: just sleep about one extra hour per night.

The Study

Researchers out of King’s College London recruited 42 people with bad sleep habits. Half slept the same amount of time they always did (the control group) and the second half was instructed to sleep longer by about 1.5 hours. Their goal was to get the 7-8 hours most experts recommend.

The extra-sleep group was also taught several strategies for better sleep, like avoiding late-day caffeine, establishing good pre-sleep rituals, and not going to bed too full or too hungry. All participants wore motion sensors on their wrists that monitored sleep. Food intake was also tracked.

By the end of the study, about half of the sleep extension group was successful, logging 52 to 90 minutes more sleep per night.

The Results

The sleep extension group reduced their intake of foods with added sugars, which included syrup, honey, and fruit juice, along with plain ol’ sugar. They also reduced their overall carb intake. They weren’t instructed to change their diets. They just did, naturally.

Researchers concluded that getting adequate sleep leads to better food choices. On the flipside, not getting good sleep makes it easier to reach for more sugar and more calorie-dense, low-nutrient crapolla.

read whole article here…

CF Blog January 23

Strength: IMG_7418
Weighted Pull-up 1RM

WOD:
3 Rounds
15 Burpees
400m Run
15 Pull-ups

GUT WORK:
AMRAP 10
10 Med Ball Sit-up Throws https://www.youtube.com/watch?v=zh3bwo6WJDg
20 Paloff Press (10 ea. side)
10 Vertical Plate Press https://www.youtube.com/watch?v=phn72o1qbRU
20 Banded Good Mornings

***

2018 CROSSFIT GAMES OPEN REGISTRATION IS LIVE!!

Registration for the 2018 Reebok CrossFit Games Open is live! Sign up now to be a part of the five-week, five-workout online competition that unites CrossFit athletes all over the globe in the first stage of the season. 

Do it for fun, your affiliate family, fitness or to reach Regionals and fight for a chance to make it to the 2018 Reebok CrossFit Games in Madison, Wisconsin.

*

From Mie:

Athletes,

The CrossFit Games Open begins on February 22nd!!!

This year, we are hosting the Intra-Gym Competition once again. It will
take on a similar format as last year, but it promises to be even more fun
and challenging!

At this point, we are looking for people to be a captain for the teams.
There is no qualification to be a captain.

Please email Mie yoshidragonaga@gmail.com if you would like to be a captain.

More details to come…

CF Blog January 22

Strength: IMG_7406
Back Squat 1-1-1-1-1 @~90%

WOD:
21-15-9
Power Cleans (135/95)
Push Presses (135/95)

CONDITIONING WOD:
AMRAP 25
400m Run
15 Wall Balls
2 Rope Climbs
15 Abmat Sit-ups

***

Momma’s Quote of the Week:  “We would accomplish many more things if we did not think of them as impossible.”—Vince Lombardi

***

Here’s a feel good study to start your week from Curiosity.com:

It’s good to do good, and that’s true for the doer as much as the receiver. It’s easy to understand how donating your time to a hospital or after-school program can benefit those you’re helping. What’s surprising is that volunteering may be giving you the biggest boost of all. Giving back goes full circle, and we’ve got some surprising stats to prove it.

Get What You Give

 Most people want to volunteer, but according to the Bureau of Labor Statistics, only about one in four Americans do. Three-quarters of the people in that equation may not realize what they’re missing. Helping others doesn’t just put you in a good mood — it can also boost your health.

So, what exactly can volunteering do to power-up your physical well-being?

  1. It can lower the health effects of stress. Whether it’s a tough day at work or a conflict at home, even the most benevolent among us have some stress in their lives. Two national studies published in 2013 found that helping others can ease the impact that everyday stress has on your physical health.
  2. It reduces the risk of drug abuse. In 2015, The Oxford Handbook of Prosocial Behavior published a literature review showing that teenagers and college students who volunteer tend to steer clear of alcohol and drugs, along with other “problem behaviors” like delinquency and dropping out of school.
  3. It can lower your risk of cardiovascular disease. Volunteering is a sneaky way to get out of the house and step away from the screens for a bit. As a result, it could aid in weight loss and lower your cholesterol. A 2013 study showed that 10th graders who volunteered in an after-school program lost more weight and had improved cholesterol profiles compared to their non-volunteering peers.

continue reading…

CF Blog January 20

WOD: (from 8/17/13)LtWhiteHero
“White”
5 Rounds
3 Rope Climbs
10 T2B
21 OHWL (45/25)
400m Run

***

U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

*

Athletes,

The CrossFit Games Open begins on February 22nd!!!

This year, we are hosting the Intra-Gym Competition once again. It will
take on a similar format as last year, but it promises to be even more fun
and challenging!

At this point, we are looking for people to be a captain for the teams.
There is no qualification to be a captain.

Please email Mie yoshidragonaga@gmail.com if you would like to be a captain.

More details to come…

CF Blog January 19

Speed/Agility:IMG_7400
60yd Pro Long Shuttle (4-6 attempts)
*5yds out & back, 10yds out & back, 15yds out & back

WOD:
Tabata Power Cleans (135/95)
Rest 1 Min
Tabata Air Squats
Rest 1 Min
Tabata Handstand Hold
Rest 1 Min
Tabata Chin Over Pull-up Bar Hold
***

2018 CROSSFIT GAMES OPEN REGISTRATION IS LIVE!!

Registration for the 2018 Reebok CrossFit Games Open is live! Sign up now to be a part of the five-week, five-workout online competition that unites CrossFit athletes all over the globe in the first stage of the season. 

Do it for fun, your affiliate family, fitness or to reach Regionals and fight for a chance to make it to the 2018 Reebok CrossFit Games in Madison, Wisconsin.

CF Blog January 18

Strength: 26805189_10155737272840568_8431452241371910884_n
Front Squat 2-2-2-2

WOD: (12/11/16)
“Christine”
3 Rounds
500m Row
12 Bodyweight Deadlifts
21 Box Jumps 20″

***

❄️We will be closed for all morning classes but will re-open at noon and operate on a normal schedule the rest of the day!

Stay safe and warm!

*

For those who may not be able to make it to a later class time, here are a handful of workouts you can try at home:

  1. AMRAP 7 – Burpees (hey, the Open is coming.  Who know’s if we’ll see this one again 😉 )
  2. AMRAP 10  15 air squats, 15 push ups, 15 sit ups
  3. 21-15-9-9-15-21 Air squats/Push-ups
  4. 5 Rounds: 20 burpees, 20 push ups, 20 sit ups,  20 squats 

CF Blog January 17

Partner WOD:
400m Run (together)IMG_7382
100 Push-ups
100 Ball Slams (30/20)
400m Run (together)
100 K2E
100 Double Unders (each)
400m Run (together)

CONDITIONING WOD:
AMRAP 25
400m Run
15 Wall Balls
2 Rope Climbs
15 Abmat Sit-ups

***

*

Due to the temperatures dropping as the day goes on and the potential for icy conditions we will be closing the gym early today. The noon class will be the last class of the day followed by open gym from 1-4pm. We will be closing at 4pm today**

***

The CrossFit Games Open is coming…which means, so is our INTRA-GYM Open!!

a note from Mie:

Athletes,

The CrossFit Games Open begins on February 22nd!!!

This year, we are hosting the Intra-Gym Competition once again. It will
take on a similar format as last year, but it promises to be even more fun
and challenging!

At this point, we are looking for people to be a captain for the teams.
There is no qualification to be a captain.

Please email Mie yoshidragonaga@gmail.com if you would like to be a captain.

More details to come…

*

A note from our friends at The Good Kitchen:

Paleo Magazine’s 6th Annual Best Of!

We’ve been nominated for Best Meal Delivery service! Cast your vote now for the best the Paleo community has to offer! Voting is open through THIS Friday, January 19, 2018.

You can vote in as many or as few categories as you like. When you’re done you’ll get a promo code for 25% off any new or extended Paleo Magazine subscription.

VOTE NOW

CF Blog January 16

Strength: IMG_7375
Push Press 3-3-3-3-3

WOD:
5 Rounds
15 KB Swings (2/1.5)
10 Burpees
5 Muscle-ups*

*2 C2B + 2 Dips

***

The CrossFit Games Open is coming…which means, so is our INTRA-GYM Open!!

a note from Mie:

Athletes,

The CrossFit Games Open begins on February 22nd!!!

This year, we are hosting the Intra-Gym Competition once again. It will
take on a similar format as last year, but it promises to be even more fun
and challenging!

At this point, we are looking for people to be a captain for the teams.
There is no qualification to be a captain.

Please email Mie yoshidragonaga@gmail.com if you would like to be a captain.

More details to come…

*

A note from our friends at The Good Kitchen:

Paleo Magazine’s 6th Annual Best Of!

We’ve been nominated for Best Meal Delivery service! Cast your vote now for the best the Paleo community has to offer! Voting is open through THIS Friday, January 19, 2018.

You can vote in as many or as few categories as you like. When you’re done you’ll get a promo code for 25% off any new or extended Paleo Magazine subscription.

VOTE NOW