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 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 120615

5RFT

Mina setting a 5lb pr during the Clean and Jerk
AMRAP Yesterday.  Steve and Jerod also set
Pr's on The clean and Jerk today.

1 Rope Climb
2 OHS
3 Strict HSPU
400 M Run

Sometimes the Hardest part of Making a lift is confidence. You have to believe you can do it an commit 100%. PR's are not made with halfhearted attempts or fear in your heart. Commitment can be a scary thing especially when you are committing to driving your self under something you have never lifted before. That is what you have to do though, Commit and trust that you can do it. Progress is not made in your comfort zone. We all have that weight or that movement( or movements ) that freak us out or get into our head. When you beat that though nothing feels better. Congrats to those who set Pr's on the work out yesterday, You pushed hard and many had to overcome themselves just as much as the Bar.

WOD 120613

Scaling. I have put up a number of blogs about scaling in the past.. Some about why it is important and others about how to do it, and at least one on different goals of scaling. Today however i wanted to write about what happens when it goes wrong, for the sake of simplicity I will talk only about weight on the bar today. I will often tell you guys that I want the work out to take a certain amount of time or for you to be able to do a certain amount of reps. Based on what you have done in the past and how you look that day, as well as how you tell me you you feel about the weight we will then prescribe your weight for the day. This can go one of three ways, the first is that we get it right, you work hard, finish in the appropriate time frame and call it a day after peeling yourself off the ground. This is what we hope for however it does not always happen. The First way we can go wrong is by going to light. This can happen if you are too timid, just coming back from a long lay off, or injury, or are new enough that your abilities have not been fully demonstrated. They next way it can go wrong is by going to heavy, this can happen if you don't leave your ego at the door, or are just coming back from a long lay off, or are new enough that your limitations have not been fully demonstrated.


Lets get something straight right off the back. When Scaling goes wrong it means that I did something wrong. ( assuming of course you used the weight I prescribed). It is my job to prescribe appropriate weights that allow improvement and are neither too easy nor too light. Now with that out of the way lets talk about what to do and how to react.

The weight is too light. Two things here. It the weight is too light then you had better have perfect form and be flying though the work out. If it is a long enough work out with multiple exercises we might choose to up the weight during transition, however most of the time you will finish the work out and make a note in your journal that this was too light, so that when we next do something similar we know to go heavier. The end result is a session focused and perfect from at high rates of speed, not really a bad thing when you think about it.

 The Weight is too heavy. This can go one of two ways, the first is that you are able to perform the movement with proper technique and form just at a much slower rate than originally desired. The Second is that the weight obviously cause compromised form and your safety is a concern. The second situation which usually become apparent in the second or third round of a longer work out after cues from the coach and a slower pace have not allowed the athlete to correct the problem, the weight is immediately switched out. Usually to something much lighter that will be handled with ease. Occasionally more adjustment will be made during the wod if possible, but usually you will end up with a light weight for that work out with some notes made to help us find the appropriate weight for the next session. The first situation ( where you can move with sound technique but at a slower pace that originally desired) can be approached two different ways, both of which are used at the gym when this occasionally happens. First and often we will do the same thing as above in order for you to keep the pace desired. Second we will sometimes put a time cap on the work out and let you get as far as you can. This can mean finishing much slower than others and struggling through after everyone is done. It is frustrating but often worth it to build the requisite strength for the movement.

So in Summary

Scaled too light. 
Allows for focus on speed and form

sometimes weight is added to a more appropriate load.

Too Heavy with inability to maintain form
Weight changed so that the focus is on speed and form

Too Heavy , however form is maintained but tempo and pace is not what was desired 
Weight changed so that the focus is on speed and form
or
Weight remains the same Time cap added focus on building strength through struggling with heavy load

All of these options represents a viable option to mid work out mind set change and an appropriate goal for a work out. Luckily this is an uncommon event in our gym, when it does occasionally happen you will now be prepared and know how to handle it.

4 pm Strength
Back squat 1x5 @ 75% 1X3 @ 80% 3X1 @ 85%
Press 1x5 @ 75% 1X3 @ 80% 3X1 @ 85%
Dead Lift 1x10 @ 70% 1x5 @ 70/75% 1x3 @ 85%

Met Con
10 M AMRAP
6 HSPU
4 Squat Snatch
2 Muscle Ups

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 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 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 120424

WOD
10 M AMRAP

1 Muscle Up
2 Squat Cleans
3 HSPU

WoD 120417

4RFT
15 KB Swings
5 HSPU
15 Box Jumps


This Saturdays WoD.
Move Fox For time. In lieu of our normal Saturday Group Work out we will be helping Fox and his family move houses.
Let us know if you can be there because we will be having food together as well. Look forward to seeing you there

WoD 120313

10 M AMRAP
3 strict pull-ups
5 HSPU
7 Dead Lift

Those of you competing in the Open remember that Wednesday should be a lighter day for you, so bring it hard on this one and start your recovery right after. That means all the things we have been talking about, proper nutrtion, extra mobility work, sleep, all of it needs to be taken care of. Everyone has done a geat job so far during the open, lets keep it up.

WoD 120222

5 rounds
20 Box Jumps

5 HSPU

WoD 120104

CrossFit Party Tricks

WOD
10 RFT
10 DL (135)
5 HSPU

WoD 111229

5 Rounds for time/ max reps
315 Dead Lift 5 Reps
Handstand push-ups max reps

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 111003

No Caption Needed.

WOD

5 Rounds for time 

6HSPU

12 C2B Pull-ups 

24 Walking Lunges 

Goal time under 10 minutes go as heavy as you can on the lunges with out going over the 10 minute mark.

Then Tabata your weakness.

WoD 110921

8 m AMRAP
5 Burpees
5 HSPU

Post WoD nap.

5 Box jumps

6 Min Rest followed by an Unknown WoD. You will have to come in to find out :)

WOD 110824

3RFT
HSPU 10

CrossFit Tulare at 12,500 feet good job Wads!

C2B Pull-ups 15
Sit-ups 20

WoD 110629

Strength
Snatch 5x1
Remember we are working up to a TECHNIQUE max. This is not a chance to lift the most weight ever but instead to practice Perfect Form under semi Heavy loads

Skill
Gymnastics WU for time

WOD
10 M AMRAP
30 Double Unders
10 HSPU

WOD 110628

Strength
Dead Lifts 3x3
1x15

Skill
Double Under Practice

WOD

6 rounds for time

2 00m Run

8 push press

8 Kb Swings

8 Push-ups