WOD 120709

Happy Birth day to Issac who turned 30 this week.
In his honor every round you complete has 30 reps.

4pm strength Clean 6x2 OHS 5x3 @ 80% Pull ups 4*8 Dips 4*8

CrossFit Warm Up Dynamic Warmup 6x 100 m Sprints w 30 sec rest

15 M AMRAP HSPU 5 Pistols 10 TTB 15

Yet another stolen post 
Feel free to click through and read it here 


http://www.liftbigeatbig.com/2012/03/20-ways-to-identify-bad-nutritionist.html

20 Ways To Identify a Bad Nutritionist

In my previous life,  I worked with sports nutritionists who spoke at conventions and clinics for high school coaches. The advice that was given out at these clinics was enough to give you involuntary eye twitches, I still wake up dripping sweat after a nightmare about whole grains for heart health.

It was very obvious that these nutritionists were having their salaries spoon-fed to them by the USDA and its subsidiaries. I can easily remember the most ridiculous statements they made when giving out nutritional advice to coaches who would then pass it on to young people.  

Here is a list of things that will help you identify a bad nutrition "expert".

1. "Aim for a carbohydrate intake of 3-5 grams per pound/per day. Your carb intake should come from things like pastas, cereals, energy bars, and skim milk."

2. "Athletes only need about 0.3 grams of protein per pound of bodyweight."

3. Any nutritionist that operates under the mindset that everyone is a marathon runner and should replenish glycogen stores every 60 minutes.

4. A nutritionist that always lumps " salts, sugars, and saturated fats" in the same speech about what makes us fat.

5. "Eat at least 5 small meals a day to continuously stoke the metabolic fires."

6. "Avoid butter or other creamy sauces, as these have been linked to diabetes and heart attacks."

7. "Soy is an excellent form of protein that has all the characteristics of animal protein, without the unhealthy saturated fats."

8. "Keep your protein servings at about the same size as a deck of cards."

9. "Low carb diets do not work!"

10. "Diets that contain more than 20% of the calories from protein are not advisable for performance enhancement."

11. A nutritionist that lumps olive oil and canola oil together under the healthy list.

12. "Eat the bread crust, it contains the most vitamins and minerals."

13. "Corn syrup is fine in moderation, it's just like sugar."

14. "Cholesterol is like plaque that clogs your arteries."

15. "Always choose low-fat or fat-free milk."

16. "Juicing vegetables is bad because you may drink too much of it."

17. "If you are feeling drowsy halfway through the day, reach for a granola bar or muffin!"

18. "Eat these foods, they burn belly fat!"

19. "To lose weight, eat less calories than you burn. It's that simple!"

20. "Meat rots in your colon"


By the way, these are actual pieces of advice given to high school coaches and to gullible individuals everywhere.

 

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 120131

12 M AMRAP
5 HSPU
10 Pistols (alternating)
15 Sit-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 110523

Strength:
back squats
3x3

Skill :
 Pistols/Tripods

WoD
20 Minute AMRAP
400m Run
10 Strict C2B Pull-ups

WOD 110517

And The winner of the spring Leaning Challenge is...
Neva. She had a 30% improvement in her WoD Score.
Weigh ins and post challenge picture some Time this week

Strength
3x5 Dead Lift
1x20 Dead Lift

Skill
3 Min Max HSPU

Mobility
Banded Base Ball Throw 


WOD
20 M AMRAP
50 Double Unders
25 Pistols
12 Box Jumps

WOD 110502

Strength

Back Squat 

3 x 5

Skill

 Amrap 7m

(Focus on form and control)

2 Pistols

4 T2B

6 Box Jumps ( feet fully on the box)

Mob

10 Minute Squat Test

WOD

For time ( 12 Minute cut off ) 

21 Pull-ups

9 Cleans (BW)

15 Pull-ups

6 Cleans

9 Pull-ups

3 Cleans

Come in prepared for the New Class Structure. We will be moving fast right from the get go. You will have approximately 15 minutes from the start of class for you to complete your strength work, After which I will go over the Skill portion of the day and you will complete it. Following the strength and skill work we will hit the mobility portion of the day followed finally by the WoD. If you think back to April 4th we did 5 rep max back squats for that day. You will be using approximately 80% of that number rounded down for todays strength session. your first two sets are warm-up sets and your third will be performed at the set weight. For example if you hit 365 for 5 on April 4th then today your goal will be 280 (284.4 rounded down)  so you do the following sets after a brief warm-up, 200 for 5 followed by 250 for 5 followed by 280 for 5. Move quickly and help others change weight to facilitate the quick pace. Once you are done if others are still finishing up then get out the equipment needed for the skill session of the day and assist others in readying theirs. Weight for the coach to lead you through the practice before setting off on your own. Remember this portion of your class is meant to be practice not a work out. The goal is not to push your self to the limit here but instead improve your efficiency and technique on these movements.  This will be followed by the Mobility WoD and finally instruction on and completion of the Main WoD. The hour will be fast paced and jam packed. You can help make each transition fluid and help the class run smoothly by coming in and knowing what to do right from the start. If you feel you need a little bit more time to warm-up then please come in a little early in fact I encourage it. Any questions you have about any movement we will be doing during the day need to wait until we have moved on to that portion of the class as I may address your concern at the start.

So in short come in ready with the following info:

Goal Weight for the back squats

Scaling idea for the skill practice 

scaling idea for the WoD

Also be proactive in getting through each session do not wait for me to tell you to get set up, just get set up and wait for the 3-2-1 go. 

I understand this is a new class structure and different from what many of you are used to but once we adapt and condition ourselves to its demands we will reap the rewards.