WOD 120802

Dead lift
1-1-1-1-1-1

3 RFT
20 T2B
20 Burpees
20 Kb Swings

WOD 120702

Only one class will be held On Wednesday the 4th
it will be at 9am come ready for some fun 

4pm Strength Snatch 6x2 Front squat 5x3 @ 80% Pull ups 5x5 Dips 5x5

CrossFit Classes Warm Up : Dynamic WU 3 x 10 T2B / 10 Push Ups/ 10 Pistols ( Scale to rolling pistols ) 20 Du

Met Con 5 RFT KB swing 10 reps burpee 15 reps Sit ups 20 reps

Little more than usual going on in the Warm Up today, and it will be that way for quite some time. What this means for you is that a few minutes late to class can actually put you a ways behind forcign you to ruch through the warm up in order to get caught up. That is not an ideal situation, those of you who went through the OnRamp program will be used to this type of schedule. For the past 6 month or so we have focused a whole lot on Mobility through static stretches ( Like couch and pigeon) and we will eventually come back to it, however we are introducing a little more strength and skill work into the Warm Ups for a while, so come in prepared for a change up to the normal flow of the class. This means it is up to you to take a little mroe responsibility for your own mobility. Simply adding it to your daily routine at home will continue improving your flexibility. if you are unsure of what to do just stick with the couch and pigeon stretches to keep the hips and low back mobile. and we will talk about more and different strategies for you to use in the gym.

WOD 120612

I stole this article from Lift Big Eat Big. Feel free to click through and read it from the source. 
http://www.liftbigeatbig.com/2012/06/beginner-mentality.html 

The Beginner Mentality

Not a beginner, but that snatch face is a winner.

When you bring in some rookies into your program, there are a handful of changes you will inevitably see in them. The first is they will change their Facebook profile photo to something involving lifting, causing all of their friends to say "oooh" and "ahhhh". The second is that their wardrobe tends to change pretty quickly, fitting the activity they take part in. Finally the third, and subject of this article, is the fact that some beginners feel the need to work out multiple times a day, for weeks on end. 

I would say this happens to roughly 70% of my new athletes (you know who you are) that I bring in from other training programs. Apparently, it doesn't matter how demanding my training is, the rookies are always left feeling like they need to do more. I know this feeling because I was the same way when I started. Sometimes beginners feel that they need to catch up to everyone else by training 8-10 times a week, and if they can't do it at your facility, then will sneak in extra workouts at another facility.

This mentality reminds me of someone who will take a diet pill or starve themselves in order to lose weight quickly. Because these new athletes read that other countries begin training their athletes before they are 10 years old, they feel that they need to make up for lost time. In reality, training 8-10x a week when you first start out is not only unrealistic, you won't make it very far before crapping out.

Not to say that there isn't benefits to training twice a day, in fact there are huge benefits to training twice in one day. The caveat to this is the fact that if you have an 8am session and a 3pm session, you aren't doing two 2-1/2 times the workout each time. Rather, you are taking one large workout and splitting it in half in order to extract the most hormonal and strength benefits. Testosterone levels can drop significantly during periods of multiple sessions-per-day, and are only recovered on recovery and rest days. Training multiple times a day for weeks on end can leave you burnt out and hobbled sooner thank you think. You may feel like nothing can hurt when you first start out and you have a couple weeks under your belt, but it won't take long for a few weeks of bad sleep and two-a-days to take there toll and leave your joints susceptible to injury.

Some new athletes read that the best lifters in the world train multiple times a day and
think "Klokov does 2-3 workouts a day? I should too!". Well, I think Klokov is on a little different playing field than you are has a little more experience under his belt.

I personally want to train athletes who are willing to follow protocols and programming, not max every day and sneak in workouts when I am not around. This is not a scenario that is unique to any one athlete of mine, and in fact it seems to be almost a part of the growing process for a new athlete. If they do not grow out of this stage, however, then problems will arise. The athlete must understand that patience is necessary for success, especially if you are late to the lifting game.

The time will come for maxing and two-a-days, but that time does not take place when you first start training. Do you coach a big favor and do what they tell you, they have your best interest at heart and want to see you go as far as possible.

Sources:

Poliquin, Charles: Stepping Up to Twice-a-Day Training-Multiply athletic performance and body composition results with multiple workouts

Poliquin, Charles: Doubling Up for Success

Pendlay, Glenn: A Training System for Beginning Olympic Weightlifters

Loosely Organized chaos. 

WOD 

21 Burpees 
21 Pull Ups
21 Thrusters

Then 3 Rounds for time 
400 m run 
7 burpees
7 pull ups 
7 thrusters 

WoD 120515

Lots of burpees this week, different variants from touching a target
to jumping over a bar to just getting feet off the ground
any you like more, or think are harder?

You have 2 minutes to complete
30 Air Squats
20 Push Ups
10 Pull Ups (strict)

use remaining time as rest
do 5 rounds any round not finished in 2 minutes counts as a penalty

after your final round and rest complete
21 Kb Swings
21 Box Jumps
21 burpees
21 sit-ups

then for each penalty do 7 HSPU and finish any unfinished reps

WOD 120515

Jon Flipping the heavy tire this Saturday 

20 M AMRAP
7 Front Squats
20 foot carry
7 Burpees
20 foot carry

WOD 120514

WOD
100 Burpees for time

All different stages of the burpee.
you will get to know them well today

EMOM 3 strict pull ups

WoD 120510

Have you seen the New Website www.crossfittulare.com? and if so have you
seen the success stories page.  Click on the picture above for a quick look
at how far Nick has come. What about you what has CrossFit Tulare done for you?
I am not just talking about weight loss or gain, What about every day life? Your attitude when things get tough?
your perspective when life beats you down. Our WoD's our tough but life is often tougher. How has CrossFit Changed you?

WoD

20 M AMRAP 

run 100m 

7 burpees 

7 pull ups (strict)

7 thrusters 

7 power cleans 

WOD 120418

4PM Strength 

Press	3x5 @85%
back squat	4x6 @80%
snatch	5x1

WOD
15M AMRAP consisting of 


5M AMRAP Burpees 
4M AMRAP Sit Ups 
3M AMRAP Power Cleans  
2M AMRAP Box Jumps  
1M AMRAP Strict Pull Ups  
post scores as total reps


Nicks and dings, sore backs and tight hamstrings. These are normal parts of training. In order to cause adaptation to your body we have to impose a stress great enough to disrupt homeostasis. Basically we have to work out hard enough that is causes minor a minor decrease in performance. This is OK and normal you get stronger during the recovery from this. The key however it to recover, I talked about "Recovery Scaling" a while back, today is another good day to bring the concept up.  Last Friday, Monday, and Yesterday all featured plenty of movements that can be classified as a pull or a swing. These Movements predominantly call upon the hamstrings glutes and low back to do the movement. Not only have there been plenty of reps but also at fairly heavy weights. This should mean that you are feeling tired and sore in those areas. and now today we have a body weight medley for the most part with, guess what, another pulling movement thrown into the mix. Today is a chance for you to be smart, and scale this movement down to a weight that allows you to practice the technique we have been drilling on the cleans while still allowing the back and hamstrings to recover. Doing this will also allow you to push extra hard on the body weight movements for today. Be smart, Train hard, Train Right. 

WOD 120411

A few People have asked for the strength class work outs to be posted so we are going to try it out for a bit and see how it goes.

4 pm Strength

Back Squats 3x8 @ 75%
Press 5x5 @ 80 %
Snatch work up to a heavy single

Metcon

3RFT
10 Thrusters
20 Burpees
400 m run

WOD 120314

EMOM 10 minutes
100 m Sprint

every round missed = 10 burpees performed at the end of the work out.

post number of burpees completed.

WoD 120305

For time complete

Just an hour or so can yield all the lunches and breakfast you need
for an entire week. Neva and I will spend every Sunday afternoon
 with a bottle of Red Wine preparing our meals for the week.
this picture is five days worth of chilie, four meals of pork strips
and cauliflower rice, as well as 7 days worth of bacon and egg
breakfast bites for each of us. it doesn't take long and is a ton of fun. 

50 burpees
40 KB Swings (1.5 pood)
30 Box Jumps ( 30 in)
20 Toes to Bar
10 Strict C2B Pull-ups


The nutrition challenge ended a couple of weeks ago. With the start of the open things got a little crazy and I forgot to post the results. People had varying degrees of success but those who had the most success took steps to follow the nutrition guidelines I have given you. Those who did things like:
Cut out fast food and
Stick to the outside of the grocery store
did very well for them selves.

One person took it farther than the rest. I have seen his meal journal and while not perfect he eats mostly paleo ( for the new people read this as real food instead of processed) as well as tracks calories and his macro nutrient intake adjusting it as he needs to in order to get the results he wants.


Shawn Fox won the first workout the second work out
and improved his score by 100% really he went from a combined score of 52 seconds to a negative 35 seconds. Hard to beat I know. some other honorable mentions are Cacy Frazier who improved by 72% and Kevin Price who improved by 54%. if you are curious about your improvements and what you can do to start or continue these gains please come talk to me or shoot me an email at info@CrossFit-Tulare.com

Games WoD 12.1

WoD 12.1
7 m As Many Reps As Possible

Burpees

Burpees

This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

WoD 120221

5 Rounds

6 o clock foundations class mid Fran

10 Burpees
100 m sprint
10 Air squats

WOD 120118 G.I. Jane

We had yet another PR in the O-Lifting class
today? Were you there? If not then why?
It is a great way to focus on improving your strength
and become a better CrossFitter at the same time.

G I Jane
100 Burpee Pull ups for time

WoD 120105

Miss last Saturdays work out?
Don't make the same mistake twice
see you Saturday at 10

EMOM Complete
2 Burpees
3 weighted Dead hang pull-ups (10#)

WoD 120102

WOD
3RFT
Run 400m
40 Double unders
4 burpee box jumps


Happy New Year CrossFit Tulare. Here is to a healthy fit 2012.


Tomorrow there are no morning classes the first group class will be held at 2pm followed by a 4pm/5pm/and 6pm class.
The New Year bring us a new and updated schedule as well. Make sure to check out
 www.CrossFit-Tulare.com to see it

Most important changes

Reduced morning schedule 
only one morning class at 8am on Monday Tuesday and Wednesday
however we are also adding two ONRAMP classes at these times so if any of your friends have expressed interest then no is the time to get them started.

Class time changes 
Olympic lifting classes will be moved to the 4 pm class on Tuesday and Thursday  with the MetCon to follow at 5.

we have had good attendance with the morning Saturday class so we will be moving permanently to the 10 oclock hour on Saturdays.

One new class. 

We will be adding a 6 pm Crossfit class on Monday Tuesday and Thursday.

be sure to check the web site for the full schedule. This schedule is effective immediatley with the exeption of the ONRAMP classes which start on Jan 9th.

111122 " Burpee Sandwich "

30 Burpees 

Then

5 RFT

5 Dead Lifts (225)

2 Muscle Ups

Then 

30 Burpees

20 Pound vest Optional

Scaling for Muscle Ups  3:1 Pull-ups/ Dips

WoD 111108 "Neva"

Neva

30# PR on the Back Squat good job Jason!

5RFT
11 Dead Lifts
6 Box Jumps
8 Hang power Cleans
7 Burpees

Goal <10 min

This is our first real practice with scaling after last weeks post. So here are some guide lines:
 Only 1  bar for both Dead Lifts and Hang Power Cleans ( means they will be the same weight) so pick an appropriate weight for the cleans and this will determine you DL weight.

 What is it that you need to work on more? BW movements? Or Strength for Barbell movements? If the first then scale appropriately on the not only on the box jumps and the burpees but also on the barbell movements so that you can attack those movements when you get to them. Maybe you make a decision to go a little higher on a box so you decide to do less weight on the barbells so that it can all be unbroken. Or vice-versa go a little heavier on the barbells and a little lower on the box or maybe do burpees to the bench so that you can work on your strength in the HPC & DL but still finish with in the appropriate time range for the work out. This is your chance to start making good decisions that will positively impact your future fitness.

WoD 111101 Games WoD #4

10min AMRAP of:
60 Bar-facing burpees
30 Overhead squats
10 Muscle-ups

JJ and a 425 DL

WOD 111028

3RFT
15 Burpees

When CrossFit Tulare was just some donated equipment and
a few mats in a garage

200m Run
25 T2B