WoD 120725

4pm Strength Snatch 6x2 shoulder Press 5x3 @ 85% RDL 3x8 pull ups 3x15

Warm Up Dynamic Warm Up Skill: Hand Stand walk ( Scale to wall walks 5 min AMRAP

(135) Overhead Squats 21 reps muscle ups 9 (135) OHS 15 Muscle ups 7 (135) OHS 9 Muscle ups 5

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 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 120509

WOD
6 rounds for time
400m Sprint
3 minute Recovery

4pm Strength Class
3x (3 deadlift + 2 squat cleans + 1 Clean and Jerk ) @ 80% 1Rm
find your 5 RM push Press
find your 3 RM OHS

WOD 120503 " Regional WoD #4"

Regional WOD #4
50 Back Squats
40 pull-ups
30 Shoulder to over head
50 front squats
40 pull-ups
30 shoulder to over head
50 over head squats
40 pull ups
30 shoulder to over head

WOD 120403

WOD 

3RFT

10 OHS (115/95)

15 box Jumps  (24/20)

200 M Run

Cars on K is this Saturday, We want as many people in the gym as possible during the event. it is a great event
to bring family and friends to. We will have our usual work out at 10am and follow that up by hanging out at the gym and checking out the sweet car show as well. More information to follow be sure to ask next time you come in.

WOD 120320

WOD

21-15-9

Steve going heavy overhead

OHS 

Box Jumps 

WOD 120204 "Nancy"

Have you been to a Saturday Class lately. There have been
plenty of new faces each week. next time you come invite
some of your friends to try it out. 

Nancy
5RFT
15 OHS
400 M Run


CrossFit more than anything else is about work capacity. Fitness is traditionally defined as ones ability to complete "A" task. In CrossFit we define it as your ability to complete "ANY" task. To be prepared for the Unknown and the Unknowable is to be ready for life. To have an increase in this type of fitness you must address all areas. Endurance, Stamina, Strength, Power, Speed, Flexibility, Balance, Coordination, Accuracy, and Agility. To ignore any aspect is to limit your potential. Each area has a part to play in improving another, but flexibility (or mobility) is the one most often ignored and has the greatest potential for improving performance in other areas. When we can stop fighting our own limitations and achieve proper position we can become more efficient movers in all aspects of our exercise and life. No matter how fit you think you are I guarantee you can find a movement that will him or you because of lack of mobility ( can you say overhead squat). Take the initiative and start applying the principles we teach in the gym to your free time at home and you will see the rewards. www.mobilitywod.com is a great resource use it to self treat when not coming into the gym and make sure to ask me for ideas when you do. Take charge of your own fitness.

WOD 120111

20 M AMRAP
5 Pull-ups C2B
10 HSPU
15 OHS (95#)

First a note on bailing. We had two incidents of missed lifts gone wrong today. Luckily no one was hurt. But every one in the gym has been taught how to bail on a missed lift with out injuring themselves, today however we saw twice what happens when you do not employ the technique you have been taught.  Stay calm and don't try to fight for the weight once it gets away from you just get out from under it and let it hit the ground. Yes I realize it may seem hard at the time but commit and get out from under the bar. Whether it is over head or on your back there are safe ways to get so use them. 

February ONRAMP is starting on Monday February 6th at 9am. If you know anyone who interested be sure to have them give me a call as the class does fill up. 

WoD 111101 Games WoD #4

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

JJ and a 425 DL

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 111014

15-12-9
Dead Lifts (300#)
OHS (155#)

WoD 110830 "Nancy"

Nancy

5RFT
15OHS (95#)
400 M Run

110823 "OverHead Squats"

Fox using the prescribed weight on an axle during
yesterdays WoD

Over Head Squats
5-5-5-5-5