CF Blog January 15

Strength:

Image courtesy of https://dekalbschoolwatch.com
Image courtesy of https://dekalbschoolwatch.com

Back Squat 5-5-5

WOD: (20 min cap)
“Curve Ball”
100 Double Unders
50 Abmat Sit-ups
25 Med Ball Cleans (20/14)
80 Double Unders
40 Abmat Sit-ups
20 Med Ball Cleans (20/14)
60 Double Unders
30 Abmat Sit-ups
15 Med Ball Cleans (20/14)
40 Double Unders
20 Abmat Sit-ups
10 Med Ball Cleans (20/14)
20 Double Unders
10 Abmat Sit-ups
5 Med Ball Cleans (20/14)

CONDITIONING WOD:
750m Row
50 Double Unders
40 OHWL
30 KB Swings
20 Box Jumps
400m Run
20 Box Jumps
30 KB Swings
40 OHWL
50 Double Unders
750m Row

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Momma’s Quote of the Week:  “The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy.”—Dr. Martin Luther King, Jr.

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Most are enjoying a long weekend in honor of Martin Luther King, Jr. Day, but even though you may not have to work today, we’ll still be here operating on a normal schedule!

 So come enjoy any one of your favorite classes on your day off!

CF Blog January 13

WOD:IMG_7346
“The Lyon”
5 Rounds Each For Time of:
7 Squat Cleans (165/115)
7 Shoulder to Overheads (165/115)
7 Burpee C2B Pull-ups
Rest 2 Minutes

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HERO-DavidLyonCapt. David Lyon, 28, of Sandpoint, Idaho, was killed by an improvised explosive device in Kabul, Afghanistan, on Dec. 27, 2013. Lyon was a member of the 21st Logistics Readiness Squadron at Peterson Air Force Base in Colorado Springs, Colorado.

He was a 2008 graduate of the Air Force Academy, where he became well known for his athleticism, leadership and strength of character. He was a sports standout in high school and at the Academy, and while serving in the Air Force, he inspired many to start CrossFit.

He is survived by his wife, Capt. Dana Lyon, and many other friends and family members.

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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…

CF Blog January 12

Strength: IMG_7338
Weighted Chin-ups 3-3-3-3-3

WOD:
3 Rounds
30 Double Unders
20 Wall Balls (20/14)
10 Ring Dips
400m Run

 

*

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…

CF Blog January 11

Strength:

#tbt
#tbt

Single Leg Deadlift 5-5-5-5 (ea. side)
*same side arm & leg

WOD:
EMOM 12
Min 1: KB Snatches (1.5/1)
Min 2: Sit-ups
Min 3: Lunges

***

Most have a long weekend coming up in honor of Martin Luther King, Jr. Day and while you may not have to work Monday, we’ll still be here operating on a normal schedule.  So come enjoy any one of your favorite classes on your day off!

*

Registration for the Open starts today!

FIVE WEEKS – FEB. 22-MARCH 26

  • 18.1- Feb. 22-26
  • 18.2- March 1-5
  • 18.3- March 8-12
  • 18.4- March 15-19
  • 18.5- March 22-26

The Open is the first stage of the CrossFit Games season and the largest community event of the year. Every year, hundreds of thousands of athletes come together to compete in the worldwide, online competition.

Anyone aged 14 or older can compete. All you have to do is sign up at Games.CrossFit.com and log your score each week. Workouts are released on Thursdays at 5 p.m. PT, and athletes have four days to complete the workout for the week and submit their score. Scores are due before 5 p.m. PT the following Monday. Complete the workouts at a CrossFit affiliate with a judge, or film your effort from anywhere in the world and submit a link as proof.

The Open offers two versions of each workout, scaled and Rx’d. The scaled option makes the event all-inclusive. All athletes can compare their results to others worldwide, regionally, by age or within their own gyms. An official CrossFit Games app will be available in late January, which will focus on your own personal performance in the Open.  

At the end of five weeks, the fittest move on to the next stages of competition: the Regionals and the Online Qualifier.

CF Blog January 10

Partner WOD:IMG_7327
AMRAP 20
10 Calorie Row
10 Box Jumps
15 KB Swings (1.5/1)
*Partners Alternate Movements

Gut Work:
AMRAP 10
10 Hollow Rocks
10 Med Ball to Toes* (5 ea. side)
10 Get-ups Sit-ups (5 ea. side)

*https://www.youtube.com/watch?v=fnGmc_ZtOw4

CONDITIONING WOD:
AMRAP 20
400m Run
10 Get-up Sit-ups (5 ea. side)
20 Air Squats

***

Love this blog post from CrossFit Invictus:

Do You Even Know What You’re Doing? Every Movement Has A Purpose!
Written by Sage Burgener

When performing a specific Olympic lifting exercise, it’s natural to want to zone out and just go through the motions. We’re human! Life gets exhausting and we have days where our focus is on just surviving the 10 sets of 3 back squats Sage is obsessed with programming, and/or just getting the volume in rather than focusing in on EVERY single lift of EVERY single set. To be THAT focused-in for 2-3 hours is hard work!

However, if you want to be a champion, those days should be few and far between. The majority of the time, we should not only be focused in on our movements and how they feel during a set, but we should also be able to understand WHY these specific movements are programmed for the day.

Every movement in Olympic lifting has a purpose. Your job as an athlete is to tune in and figure out what that purpose is and how to apply it to your lift.

Let’s use 3-position snatches as an example. A 3-position snatch can contain all different positions, but for this example, we will use a very common 3-position complex: high hang snatch + snatch from above the knee + snatch from the floor.

High Hang Snatch

High hang snatches are used to reinforce strong leg drive, or a strong jump. We don’t have momentum built up from our pull off the floor. All we have is a dip and drive to generate all the power we need on that bar. So, understanding that, our dip and drive has to be the most tight, most fierce dip and drive of our whole entire life.

Snatch from Above the Knee

The above the knee position helps to remind us of the MOST important position that we need to hit when pulling from the floor. In this position, we need to feel balanced on our feet, our shoulders need to be over the bar and our lats and midline need to be extremely engaged – almost to the point where you feel like you’re going to shart or pop one of your 8 abs. If we can get to this position confidently and consistently, we will have a much better chance of being successful with our lift.

read full post here…

CF Blog January 9

Strength: IMG_7317
Split Jerk 1-1-1-1-1-1-1

WOD:
4 Rounds
400m Run
50 Air Squats

***

Most have a long weekend coming up in honor of Martin Luther King, Jr. Day and while you may not have to work Monday, we’ll still be here operating on a normal schedule.  So come enjoy any one of your favorite classes on your day off!

***

Huffington Post just published the top 10 workout songs for this upcoming year…thoughts?

With a new year upon us, there’s an opportunity to take stock of what’s going on in workout music right now. To that end, we’ll be taking a first glance at 2018 to see what’s changed and what’s the same. Along the way, we’ll recap the month’s biggest tunes—to illustrate these trends at work and top of your playlist at once.

In keeping with developments over the last few years, this year’s inaugural picks err on the slow side—with more than half the list clocking in below 110 beats per minute (BPM). As with most musical developments, this shift is cyclical. But, for the time being, hitmakers and listeners alike continue to favor slower tracks—even in a workout. Beyond that, club culture also remains a key influence in gym tracks—with dance remixes from Kelly Clarkson, Kesha, and Maroon 5 each making the cut this month. Lastly, the biggest change from this time last year is the presence of two hits with Spanish titles—“Mi Gente” and “Echame La Culpa”—owing largely to the breakout success of summer smash “Despacito.”

In short, the top of the year foreshadows a year of slower tracks, club beats, and Spanish lyrics. Which of those trends will endure is anyone’s guess. In a month, we’ll check back. And, in the interim, here’s the full list—according to the votes logged on workout music site Run Hundred:

Kelly Clarkson – “Love So Soft (Ryan Riback Remix)” – 126 BPM

Taylor Swift – “Call It What You Want” – 82 BPM

Kesha – “Praying (Frank Walker Remix)” – 81 BPM

 J Balvin, Willy Williams & Beyonce – “Mi Gente” – 105 BPM

Nick Jonas – “Watch Me” – 126 BPM

Get the whole list here…

CF Blog January 8

Strength: IMG_7302
Hang Power Snatch 3-3-3-3-3

WOD: 11.1/14.1
AMRAP 10
30 Double Unders
15 Power Snatches (75/55)

CONDITIONING WOD:
EMOM 20
Min 1: Calorie Row
Min 2: KB Swings
Min 3: 10m Shuttle Sprints
Min 4: Abmat Sit-ups

***

Momma’s Quote of the Week:  “The trouble with not having a goal is that you can spend your life running up and down the field and never score.”–Bill Copeland

*

If today’s workout looks familiar, it’s because you’ve seen it a couple of times before in previous CrossFit Opens (as workout 11.1 and 14.1).  Open prep is officially underway as the 2018 CrossFit Games Open is right around the corner!

FIVE WEEKS – FEB. 22-MARCH 26

  • 18.1- Feb. 22-26
  • 18.2- March 1-5
  • 18.3- March 8-12
  • 18.4- March 15-19
  • 18.5- March 22-26

Registration for the Open begins Thursday, Jan. 11, 2018.

The Open is the first stage of the CrossFit Games season and the largest community event of the year. Every year, hundreds of thousands of athletes come together to compete in the worldwide, online competition.

Anyone aged 14 or older can compete. All you have to do is sign up at Games.CrossFit.com and log your score each week. Workouts are released on Thursdays at 5 p.m. PT, and athletes have four days to complete the workout for the week and submit their score. Scores are due before 5 p.m. PT the following Monday. Complete the workouts at a CrossFit affiliate with a judge, or film your effort from anywhere in the world and submit a link as proof.

The Open offers two versions of each workout, scaled and Rx’d. The scaled option makes the event all-inclusive. All athletes can compare their results to others worldwide, regionally, by age or within their own gyms. An official CrossFit Games app will be available in late January, which will focus on your own personal performance in the Open.  

At the end of five weeks, the fittest move on to the next stages of competition: the Regionals and the Online Qualifier.

CF Blog January 7

WOD 1:photo-49
750m Row
21 Push-ups
9 GHD Sit-ups
500m Row
15 Push-ups
15 GHD Sit-ups
250m Row
9 Push-ups
21 GHD Sit-ups

WOD 2:
AMRAP 10
20m Bear Crawl
2 Rope Climbs

CF Blog January 6

WOD: (from 1/2/16)IMG_7291
“Power Drill”
5 Rounds
5 HSPU
10 Power Cleans (135/95)
15 Burpees
20 KB Swings (1.5/1)
25 Wall Balls (20/14)
Rest 3 Min

***

Courtesy of myfitnesspal.com:

10 Easy Healthy Eating Resolutions

BY LENTINE ALEXIS

We’ve rounded up our 10 best healthy-eating resolutions to help you rally for your best year yet, for real. The great news is they’re all easy — so you can choose one or all 10! Regardless, we promise even one small change from this rockstar list will lead to a healthier you.

1. DITCH THE PACKAGED PRODUCTS

The first (and best!) way to clean up your diet is to ditch the packaged products lurking in the pantry. That’s right, the ones that are full of all of those hidden preservatives and fillers. Cookies, crackers, canned soups, instant grain mixes and microwave meals: Pitch them all and start fresh with a clean pantry.

Ask yourself how many of those things you really need. Then, figure out the ones you can make yourself. We can help! For example, make your own nut butter or a one-hour jam with fresh produce (and no preservatives). Instead of keeping ancient jars of salad dressing, mix up your own vinaigrette. And, the next time you come home from the store with beets, carrots or radishes quick-pickle a few to have on hand and cut down on your weeknight prep time!

2. FILL YOUR PANTRY WITH PRODUCE-FRIENDLY STAPLES

Now that your pantry has been cleaned of packaged products, you’ll need to restock with healthy grains, herbs, spices and ingredients that will help you transform all that fresh, seasonal produce into delicious meals! Great olive oil, lemons, whole grains, legumes and a nice loaf of whole-grain bread are good places to start!

3. AIM TO EAT (AND SHOP!) LOCALLY

Vegetables grown more than 100 miles from where you live have to travel a long way to get to you. During that time, they’re subject to all sorts of suboptimal conditions (temperatures that are too cold, too hot, etc.), which means their nutritional value is diminished and wilted bit by bit. Additionally, our bodies need and crave different nutrients at different times of year. By making the promise to buy locally, you’re also agreeing to buy and enjoy vegetables that are in-season where you live, which also means you’re supporting local farms and farmers. This helps make your produce less expensive because it doesn’t have to travel as far to reach you. Most of us don’t have blueberries locally in the middle of the winter, but apples and pears probably are, and they meld together into all of the flavors you’re craving in-season. (And, if you really are craving blueberries in the winter, bust out the little stash you froze during the summer!) Eating and shopping locally revolutionizes the way you cook and eat because you’ll discover new ingredients, add flavor to your meals and you’ll be supporting your community, which makes you feel good inside and out.

4. BUY A RICE COOKER, SLOW COOKER OR AN INSTANT POT

If you’re still making everything on the stovetop a la minute, you’re missing out on a great healthy eating hack (and therefore missing out on a nearly-no-brainer way to make healthy meals). Pick up a rice cooker, slow cooker or Instant Pot and completely revolutionize the way you cook and eat this year. The model you choose depends on how you eat; slow cookers are the least precise of the bunch, but high-end rice cookers have functions for every grain you can imagine wanting to cook and they’ll cook it precisely while you’re out playing, working or getting in your workout. (Your rice cooker will even cook oatmeal perfectly while you’re sleeping so you wake up to a delicious breakfast!) Instant Pots are great, too, and cook entire meals in pressure-cooker style. Regardless of the model you choose, picking one of these countertop helpers sets your healthy eating on the right track.

5. EAT FOR COLOR

Having great ingredients on hand is key to making and eating healthy, delicious meals but pairing the foods together to make them nutritious and balanced is also vital. Aim to get 4–5 different colors in your bowl at each meal. It’s easier than you think, and certainly more fun. By adding colorful foods to each plate, you’ll add interesting flavors and appealing textures — and each of those ingredients brings a whole lot of nutrition to your meal. Crunchy purple cabbage, brilliant orange pumpkin, vibrant and fresh cilantro and crunchy black sesame seeds are all great examples of ingredients that might not be in your repertoire but guarantee you’ll never have one of those boring green salads again! And, if you find yourself in a pinch, you can always add a colorful smoothie to your lunchbox or breakfast spread.

Read full blog post here…