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 120319 " An early end note"

3 RFT

7 Chest to Bar Pull Ups
400 Meter Run
7 Chest to Bar Pull Ups
Rest 2 minutes between rounds

The 2012 CrossFit Open comes to a close this week. After a solid performance all around many of us are haunted  by a single work out or movement that held    us back in our performance. It could have been burpees or wallballs,  snatches or muscles ups, Maybe a little bit of each, but what ever it was every person did something, ( or many      things ) that they previously thought they could not do. For some it was 24 in box jumps and for others it was          doubleunders, many did thier first ( five) as prescribed work outs during the open ( a feat not to be scoffed at). The 
achievements of all in the gym are amazing and inspiring keep up the good work. You will be amazed at how far you can go. 

WoD 120308 Games WoD 12.3

WORKOUT 12 . 3

MEN - includes Masters Men up to 54 years old

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24" box
115 pound Push press, 12 reps
9 Toes-to-bar

WOMEN - includes Masters Women up to 54 years old

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 20" box
75 pound Push press, 12 reps
9 Toes-to-bar

MASTERS MEN - includes Masters Men 55+

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps or step-ups, 20" box
95 pound Push press, 12 reps
9 Toes-to-bar

MASTERS WOMEN - includes Masters Women 55+

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps or step-ups, 20" box
55 pound Push press, 12 reps
9 Toes-to-bar

WOD120301 " Games Open 12.2"

Games WOD 12.2
Triple Isabel on Crack 

You guys ready? 

WORKOUT 12 . 2

MEN - includes Masters Men up to 54 years old

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible

WOMEN - includes Masters Women up to 54 years old

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible

 Movement Standards

This workout begins from the standing position with the barbell loaded to the starting weight. In the Snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle snatch, a power snatch, a squat snatch or a split snatch. A clean and jerk is not permitted.

Additional Notes

Please be sure to watch the entire workout instruction video above for full details. Each rep will be counted once the athlete clearly shows control of the barbell overhead. The athlete must be responsible for loading their own barbell to the appropriate loads during the workout. The same barbell must be used for the entire workout and they may not receive assistance when changing the loads. Using additional pre-loaded barbells is not permitted.

Equipment

To complete this workout you will need:

• One barbell
• Collars
• Plates to load to the appropriate weights for your gender and age group

WoD 120227

Open WOD 12.1 is come and gone. Many of you did great others were a little disappointed with your performances.  Disappointment is fine, in fact it can be a good thin gsometimes if it means you have set very high expectations for yourself. There are any number of reasons why you may not have performed up to your expectations not the least of which was the 100 burpees we did on Tuesday, or perhaps you over thought the work out and tried to game your way to the top by pacing too much and getting tired anyways. Do not let the first test of the Games Open season get you down. In fact lets take a look back to last years games and remember the bar facing burpees. It took many of you a full 7-8 minutes to complete those last year, and EVERY. SINGLE. ONE. of you destroyed that performance by 20-30 reps in the same or less time. The placings on the leader board are not inactive of the effectiveness of the work you put in this last year. Only by comparing yourself to your own past performance can we see how far you have come. Your Pr's over the last few weeks (back squats, cleans, Fran, ect) all show just how far you have come not your ranking on the leader board.

Open WoD 12.1 is in the books. It is time to look forward to next weeks test.

3Rounds for time

Run 400 Meters
20 wall ball shots (20/16)
10 pull-ups (c2b)

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 120219

This week is the first week of the Open.
The work outs will be announced some time Wednesday. We will complete the WoD on Thursday in all of the classes. I will be providing Judges specifically for the the 5:00 class on Thursday. Many of you have already volunteered as a judge, if that is you or if you would like to help then show up to the judges meeting at 4:15 during what would normally be the strength class on Thursday. If you are going to be a judge then be sure to watch the video explaining the work out on Wednesday Night.

We will hold the Work Out twice  a week the first time on Thursday and the second on Saturday.  You are welcome to one or both of those.

Other Schedule Changes.
Tuesday Strength Class is , for the next five weeks, a normal CF Metcon again. Once the Open is done we will go back to our normal schedule.

The goal of programming for the next 5 weeks is to ensure that you are ready and able to perform the open WoDs each week. As such there will be a, bigger than usual, focus on mobility and recovery each day. we have talked about this plenty during the last few weeks so if you still have any questions please let me know tomorrow.

10 m Amrap
Squat Clean 5

Chris After cleaning over his Body Weight for a 1 RM.
Awesome job! Chris is also having a great start to his
season and is planning on doing even better next year
after spend for weeks of the summer at the
Renegade Strength and Conditioning Camp

Box Jump 10

If you know any one coming out of their Freshman year of high school

all the way to entering their senior year who could benefit from CrossFit
Then let them know about the Camp this summer.  We are going to give the valley's
High school athletes Increased Work Capacity Across Broad Time and Modal Domains.

WoD 120214

5 min AMRAP
Squat clean 1

Jerk 1

weight can be added or subtracted during the five minute AMRAP. Record total rounds completed as well as heaviest and lightest weight used.

the 5 o'clock crew pushing through a WoD.

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.

Games WOD #5

Fully extended at the hips knees and
shoulders, fast and powerful finish
with the arms. Great Wallball
and should sound a lot like
a whole lot of other movements
we do in CrossFit

20min AMRAP of:
5 Power cleans
10 Toes to bar
15 Wallball 


Goal rounds 10-12
I know I know. Only the second Met-con after my post about scaling and it is a games WoD. SO Yes I will tell you what RX'd is for the work out but before I do. I want you to think how would you scale this workout to hit the target range for your rounds. Now do not go check the games site to see what they said the weight should be, instead come in and tell me and see just how close the number was to prescribed. Were you way over, way under, one goal of this new focus on scaling is to get you to think critically about your abilities as an athlete. To Put it in perspective the highest score in SoCal was just under 16 rounds by J.C Nessa. and Joshua Bridges got just over 14 rounds. 


Really think about your abilities and what you would need to scale in order to get within that range. Then come in and we will see how good a judge you are. And Remember you can scale weight on the cleans AND the wall balls, as well as the reps of each movement

WoD 111101 Games WoD #4

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

JJ and a 425 DL

Games open WOD #3

Games WoD #3
5 Min AMRAP
Squat Clean (165)
Jerk (165)

Did you miss this past Saturdays Spartan WoD. Don't worry we will be having a few more before the spartan Race. Come out for them even if you are not planning on participating in the Spartan Race. 

WOD 111011 "Games WoD #2"

Games WOD #2
15 M AMRAP 
9 Dead Lifts (155)
12 hand Release Push-ups
15 Box Jumps (24in)

Josh Bridges (600 Reps )

Standards Here

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 110428

CHOOSE YOUR W.O.D DAY

The 6 week CrossFit Games Open Sectionals has finally come to an end. With the completion of yesterdays work out you have all successfully competed in the professional sport of CrossFit. The competition for fittest in the Gym however is has one more event. Tomorrow each person will have an opportunity to look back over the 6 work outs and choose the one he/she wants to redo. Afterwards we will have the final rankings for those members of the gym who competed in the open and be able to crown the Fittest Person in CrossFit Tulare. The sastandings as they are right now

Meet Ricky The newest Member of the gym.
You can usually catch him at 630 morning class so
come on by and say hi.

1st Fox 12 Points
2cnd Big Mike 13 Points
3rd Correy Jones 15 Points
4th Ryan Ewins 22 Points
5th A.J Reid 22 Points

WOD 110427 "Games WoD 11.6"

Workout

Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Barbell Thrusters (100lbs / 45kg)
3 Chest to bar Pull-ups
6 Barbell Thrusters (100lbs / 45kg)
6 Chest to bar Pull-ups
9 Barbell Thrusters (100lbs / 45kg)
9 Chest to bar Pull-ups
12 Barbell Thrusters (100lbs / 45kg)
12 Chest to bar Pull-ups
15 Barbell Thrusters (100lbs / 45kg)
15 Chest to bar Pull-ups
18 Barbell Thrusters (100lbs / 45kg)
18 Chest to bar Pull-ups
21 Barbell Thrusters (100lbs / 45kg)
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Description

Thruster
This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lock out overhead. The bar starts on the ground. No racks allowed. The hip crease must pass below the knees. A full squat clean into the thruster is allowed if the bar is on the ground. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels.
Chest to bar pull-up
This is a standard chest to bar pull-up. Dead-hang, kipping or butterfly pull-ups are all allowed as long as all the requirements are met. The arms must be fully extended at the bottom. At the top, the chest must clearly come into contact with the bar. For masters women (55+), touching the chest is not required, but the chin must break the horizontal plane of the bar.

Required Equipment

• Barbell configured for 100lbs / 45kg
• Pull-up bar

WOD 110429 "Games WoD 11.5"

WORKOUT
Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans (145lbs / 65kg)
10 Toes to bar
15 Wall balls (20lbs to 10' target)

DESCRIPTION
Power clean
This is a standard Power clean from the ground to the shoulders. The barbell begins on the ground. Touch and go is permitted. No bouncing. The barbell must come up to the shoulders, with the hips and knees fully extended and the elbows in front of the bar.

Toes to bar
In the Toes to bar, the athlete must go from a full hang to having the toes touch the pull-up bar. The arms and hips must be fully extended at the bottom and the the feet must be brought back to behind the bar, not out front. Both feet must touch the bar together at some point. The arms can be bent or straight.

Wallball
In the Wall ball, the medicine ball must be taken from the bottom of a squat, hip crease below knee, and thrown to hit the specified target. Using an additional ball, box or other object to check for proper depth is not allowed. If the ball is not caught between reps, it must come to a full stop on the ground. Bouncing the ball off the floor is not permitted. The center of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the wall it is no rep.



REQUIRED EQUIPMENT
Barbell configured for 145lbs / 65kg
Pull-up bar
20lb medicine ball
Wall or target marked at 10 feet
ADDITIONAL NOTES
Please be sure to watch the entire workout instruction video for full details. Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the number of rounds completed, plus the number of power cleans, plus the number of toes to bar, plus the number of wall balls in the final round (if incomplete). For a downloadable PDF of the workout with a score card, click here.

WOD 110412 "Games WoD 11.4"

WORKOUT

Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (120lbs / 55kg)
10 Muscle-ups 

DESCRIPTION

Bar-facing burpees
Each burpee must be performed perpendicular to and facing the barbell. Your head cannot be over the barbell. The chest and thighs touch the ground at the bottom. You must jump over the barbell from both feet and land on both feet. One-footed jumping or stepping over is not permitted. The next rep will then begin on the opposite side facing the barbell.

Overhead squat
This is a standard overhead squat. A full squat snatch is permitted, but not required, to start the movement if the standard depth is achieved. The hip crease must be below the knee at the bottom. The hips and knees must fully open at the top with the barbell locked out overhead. You may not use a rack.

Muscle-up
In the muscle-up you must pass from a hang below the rings to support above them. A kipping muscle-up is ok, swings or rolls to support are not permitted. The hands must roll out while at a full hang (with or without a “false grip”). The elbows must fully lock out while supporting yourself above the rings. 

REQUIRED EQUIPMENT

• Barbell configured for 120lbs / 55kg
• Gymnastics rings hung appropriately for muscle-ups
• Possibly a second bar set up 9.5" off the ground for the burpees if you don't have standard size bumper plates for the OHS barbell

ADDITIONAL NOTES

Please be sure to watch the entire workout instruction video for full details. Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the number of rounds completed, plus the number of bar-facing burpees, plus the number of overhead squats, plus the number of muscle-ups in the final round (if incomplete). If you do not complete the first round, enter 0 for rounds and then the number of completed reps of each excercise. For a downloadable PDF of the workout with a score card, click here.

WOD 110406 'Games WoD 11.3"

WORKOUT

Complete as many rounds and reps as possible in 5 minutes of:
Squat clean (165lb / 75kg)
Jerk (165lb / 75kg)

DESCRIPTION

Squat clean and Jerk
In this movement, the barbell goes from ground to overhead with the athlete passing through a full squat position while the barbell is racked on the shoulders. This can be a full-squat-clean-thruster, a power-clean-front-squat-split-jerk, or anything in between as long as the three key positions are reached. The barbell begins on the ground. Touch and go is permitted. No bouncing. The athlete must pass through a full squat with hips below knees. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels.

REQUIRED EQUIPMENT

A barbell configured for 165lbs / 75kg

ADDITIONAL NOTES

Please be sure to watch the entire workout instruction video for full details. One round includes a squat clean and a jerk. You must complete the squat clean before moving on to the jerk and you must complete the jerk before moving on to the next squat clean. If you miss a jerk you may power clean the bar to set up your jerk attempt. You will enter your result by the number of rounds completed, plus an additional squat clean if the final round is incomplete

WOD "Games WOD 11.2"

WORKOUT

Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (155lbs / 70kg)
12 Push-ups 
15 Box jumps (24")

DESCRIPTION

Deadlift
This is a traditional deadlift with the hands outside the knees. Sumo-deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout.

Push-up
A straight body position must be maintained throughout. No snaking, sagging or pushing up from the knees. The elbows and shoulders must be locked out at the top with the feet no wider than shoulder width. At the bottom, the chest (nipple-line or above) must touch the floor and the hands must be lifted.

Box jump
This is a two-foot jump onto the box. The hips and knees must open fully at or above the height of standing on the box. Both feet must be on the box together at some point in the rep. You may jump down or step down but you must jump up. Stepping up is only permitted for the two elder Masters categories (55+), not for anyone else.

REQUIRED EQUIPMENT

• Barbell (configured for 155lbs / 70kg)
• 24" Box

ADDITIONAL NOTES

Please be sure to watch the entire workout instruction video for full details. Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the number of completed rounds, plus the number of deadlifts, plus the number of push-ups, plus the number of box jumps in the final round (if incomplete). For a downloadable PDF of the workout with a score card, click here.