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 120529

Clean and Jerk
1-1-1-1-1-1-1

10 Min AMRAP
1arm Kb Clean and Press 5 reps each arm
1 arm Overhead Kb Lunge 10 steps each leg
2 arm Kb Swing 20 reps

WOD 120424

WOD
10 M AMRAP

1 Muscle Up
2 Squat Cleans
3 HSPU

WoD 120307

This is why I love the internet

EMOM 10 Minutes
15 Air Squats
10 DB Clean and Jerks ( 5 each hand)

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 120127

WoD
10 M AMRAP

Busy Class. See you tomorrow

Squat Clean and Jerk
30 Double Unders

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

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 111021

 For time Complete
21-15-9
Hang Power Cleans (135#)
Burpees

 Barbells For Boobs is in a couple weeks. Have you Registered? Here is the Link.
We will have a Clean and Jerk Seminar at 2:00 PM and will start the first heat at 3:00 PM. There will be a BBQ immediately after. This is a great opportunity to invite friends to the gym to see just what it is that we do and introduce them to our awesome community.

WoD 110829

5 Rounds

1 Dead Lift
1 Squat Clean
1 Front Squat
1 Thruster
1 Jerk

Rest 1 Minute between Rounds. Aim to increase weight on each round. If you fail on a rep stop that round and count a penalty. Lower the weight and then begin again after a minutes rest. You must successfully complete 5 rounds.

For every penalty counted perform 5HSPU immediatley after the fifth rounf. Score is heaviest weight used plus total time to finish work out including  HSPU

WoD 110815

Over Head Lunges. Those were fun... Right?

8 RFT
14 Push-ups
8 Cleans
9 Jerks

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.