WoD 120723

4 pm Strength Clean 6x2 OHS 5x3 @ 85% Pull ups  3 x 15 Dips  3x15

Warm Up Dynamic warm up 3x 30 Seconds each Heavy DB Hold Chin over bar  hold Hand Stand

3RFT Axel dead lift 5 ( 305) box Jumps  20 (24) Double unders  50

WOD 120703

Warm up: Dynamic WU 3 x 10 TTB/Pistol/ Dips/ Pull ups Barbell Warm Up

Strength: Sumo Dead lifts 5x5

12 M AMRAP Double Unders 30 20 Push Ups 10 power snatch  (75)

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 120627

Want to see more tires.
They usually show up Saturday mornings
get in here and bring a friend.

4 Pm Strength

Metcon
games open wod 11.1

10 Minute AMRAP
30 Double Unders
15 GTO (75/55)

Article from wed MD talking about new research. Any of it Sound Familiar?  feel free to click  through and read it from the source  http://www.webmd.com/diet/news/20120626/all-calories-not-created-equal-study-suggests

post any thoughts to comments.

All Calories Not Created Equal, Study Suggests

Low-Fat Eaters Burned Fewer Calories, Were More Likely to Regain Lost Weight

Reviewed by Brunilda Nazario, MDBy Salynn Boyles
WebMD Health News

June 26, 2012 -- New research challenges the idea that a calorie is a calorie, suggesting that certain foods and diets may be better than others for burning calories and helping people maintain weight loss.

The study appears this week in the Journal of the American Medical Association.

Study participants who had lost weight agreed to follow low-fat, very-low-carb, and low-glycemic-index diets for a month each.

Even though they ate the same number of calories on each of the three plans, the study participants burned about 300 calories a day less on the low-fat eating plan than they did on the very-low-carbohydrate one, which was modeled after the Atkins diet.

Calories Not Equal, Researcher Says

The very-low-carb plan and the low-glycemic-index plan -- which stresses a variety of high fiber and minimally processed foods -- also resulted in better insulin sensitivity (necessary to process blood sugar effectively) and cholesterol levels.

This suggests that very-low-fat diets may actually slow a person's metabolism down to a level where it is not burning calories as effectively as it could, says researcher David S. Ludwig, MD, PhD, who directs the Optimal Weight for Life program at the Harvard-affiliated Children's Hospital in Boston.

Ludwig has long studied the low-glycemic-index diet and is one of the diet's main proponents.

He says while people often lose weight on very-low-fat and very-low-carbohydrate diets, the vast majority end up gaining the weight back very quickly.

"From a metabolic perspective our study suggests that all calories are not alike," Ludwig tells WebMD. "The quality of the calories going in is going to affect the number of calories going out."

Different Diets, Different Outcomes

The study included 21 young adults who originally lost 10% to 15% of their body weight on a diet that included 45% carbohydrates, 30% fats, and 25% protein.

During the course of the study, the participants followed three different diets for a month each, including:

• A low-fat diet, which included mostly whole grains, fruits, and vegetables, where 60% of daily calories came from carbohydrates, 20% from fats, and 20% from protein.
• A low-glycemic-index diet, which included minimally processed grains, vegetables, legumes, and healthy fats, where 40% of calories came from carbohydrates, 40% from fat, and 20% from protein.
• A very-low-carb diet, modeled after the Atkins plan, where 10% of calories came from carbohydrates, 60% from fats, and 30% from protein.

The study participants ate about 1,600 calories a day on each of the diets and the amount of calories burned was measured using state-of-the-art methods.

The testing confirms that they burned about 300 calories more a day when following the very-low-carb eating plan compared to the low-fat plan, and about 150 calories more on the low-glycemic index diet compared to the low-fat plan.

"The best diet from a metabolic perspective was the low-carbohydrate diet, but there were downsides," Ludwig says.

Stress Hormone Levels Higher in Low-Carb Eaters

Levels of the stress hormone cortisol and C-reactive protein -- an indicator of inflammation in the body -- were higher during the low-carb phase of the study.

"The metabolic benefits of this diet may be undermined by more inflammation and higher cortisol, both of which can increase [heart disease and stroke] risk over time," Ludwig says.

Nutritionist Elisabetta Politi, MPH, calls the study intriguing and deserving of further research. Politi is the nutrition director of the Duke Diet and Fitness Center in Durham, N.C.

"The idea that the type of calories people take in has a direct impact on the amount of energy they expend is certainly intriguing and worth exploring further," she tells WebMD.

She says since the participants were only followed for the three months that they followed the highly controlled eating plans, it is not clear if one diet really is better than another for maintaining weight loss.

"It makes sense that people would be able to stick with a low-glycemic-index diet better because it is less restrictive, but that wasn't really shown in this study," she says.

WoD 1206018

Have you seen the Thread on the CFT Facebook page yet. Design your own nano 2.0's and submit them there. The winner will receive a bag of Progenex recovery.

Submit as many designs as you want I will three of the best and as a gym we will vote on which ones win. This is just for fun, and hey maybe we will get some standard Gym Shoes out of it :)

I will choose the top three this weekend so you have all week to design and submit as many shoes as you want

Facebook Thread

design shoes here


4 Pm Strength
Back Squats 1x10@75% 1x5 @ 80/85% 1x3@ 90%
Shoulder Press 1x10@75% 1x5 @ 80/85% 1x3@ 90%\
Dead Lift 1x5@ 75% 1x3 @80/85% 1x1@ 90%


WoD
For Time complete
3 Legless Rope Climbs 
6 HSPU
12 OHS 
24 Pull ups 
48 Sit Ups 
96 Double Unders 

WoD 120607

Snatch

Nikki Frazier is currently the featured Success story on the website
She has over come a number of injuries suffered out side the
gym before starting and is making huge gains and increasing her
work capacity every time she comes in.

1-1-1-1-1-1-1
3RFT
50 Double Unders
10 OHS 135
Rest 3 minutes
3 attempts
max HSPU
Rest exactly 1 minutes between attempts

WOD 120531

Snatch

One Strong Dude

1-1-1-1-1-1-1

Then

3 Rounds for time
Double Unders 50
Wall balls 25
Thrusters 12

WOD 120504

Nick Crushing the farmers carry on Wed

WOD 120504
3RFT
50 Double unders
25 wall balls
12 HSPU

Reminder : Immediately post 5 o'clock wod we will be heading over to bravo farms for some dinner followed by CrossFit Movie night with the avengers.

Also Reminder that Tomorrow ( Saturday) the women only Barbell class kicks off. Its going to be a good time.

WoD 120312

If you have missed the last few Saturdays then you have
missed some seriously Good Times. Be there this weekend 

WOD
5 RFT
10 Power Cleans
20 Sit Ups
30 Double Unders

WoD 120213

Jon and Jared are two of our newest members going through
their OnRamp Right now. Next month is coming up quick.
If you know any one who is interested in joining
our community here bring them in to a free
Saturday work out or give them the number to the gym.
info on times of Intro classes will be posted on the events board
in the gym

WoD
10 Min AMRAP
15 GTO
30 Double Unders

The 2012 CrossFit Games Open is next week. If you have not made registered yet do it right here right now . it is a great event no matter what your skill level is. We will hold each work out twice. Once on Thursday and once on Saturday.

WoD 120208

3 Rounds

Issac During the Stone To Shoulder during This Saturdays WoD
10 am every Saturday we meet at the gym. If you have not been
coming you should make it a point to be at the next one
and bring a friend

10 Dead Lifts 2x BW
50 Double Unders

WOD 120127

WoD
10 M AMRAP

Busy Class. See you tomorrow

Squat Clean and Jerk
30 Double Unders

WoD 120112

WoD
21-15-9
Double Unders
KB Swings
wall-ball sit ups

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.

WoD 111214

20 M AMRAP

5 Box Jumps 

10 push-ups

15 DU

A note about up coming Events:

5k this weekend it is going to be a fun one so get registered and wear your CFT shirt. 

Dec 24th special Saturday WOD at 10 am get signed up for it so I know how many to plan for. We will do a bring your own meat BBQ after as well. Drinks will be provided.

WoD 111102 4 rounder

4RFT
Double Unders 30
T2B 15
Box Jumps 10 (24)
Dead lifts 5 (250)

WOD 111019

Did You miss Saturdays Spartan WoD?
If so don't worry  there will be
another this Saturday
at 10 am at Live oak park

 For time Complete

3RFT
10 Overhead Squats
50 Double Unders

Then immediately complete

21-15-9
Hand Stand Push Ups
Pull-ups

WOD 111017 "Chipper"

WOD
Run 100
20 Wall Balls (20#)
20 Box Jumps(24in)
Run 200
40 Double Unders
40 push-ups
Run 400
20 Front Squat (135#)
20 Pull-ups
Run 200
10 HSPU
10 pistols (alternating)
Run 100 m

WOD 111005 Games Open 2011 Wod #1

Games Open WoD # 1
10 M AMRAP
30 Double Unders
15 GTO ( 75#)

As we start talking about the games open coming up in less than 5 months. And as you are preparing to Compete we will be redoing all of the open WoD's from this past season. These Classes will be run The same as the open competitions will be Run. That means self directed Warm-ups and judges for each person. You will be held strictly to the standard for each movement and will likely relieve more than one no Rep for this work out.

You will be the judges for this work out so come in on time so you can hear the standards and understand them.
If you would like a Preview of the standards then please visit. THIS PAGE

WOD 110928

Every ones favorite Stretch

15 M AMRAP 
Double Unders 20
Box Jumps 10
Ball Slams 5