WoD 120810

Helen
3RFT
400m Run
21 Kb Swings
12 Pull Ups

Over the Past two days I have been stopped after nearly every class to answer questions about nutrition. Most have left wanting even more information

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 120626

WOD
Find your 1 RM Clean and Jerk

then

for time complete
400 M Run
25 Pull ups
50 push ups
75 air squats
run 400 m

 It's just one time through, a hard fast sprint the whole way give it all you have.

 Did you vote on yesterdays blog yet? It only takes a minute just post in the comments which shoe you like best. These were the three shoes selected by an impartial panel of judges as the top three contenders, now it is time to see which one you vote as the best.

Have you been to a Saturday WoD lately? If not you should get in. They are a ton of fun and a great opportunity to bring friends in. Usualy done in teams and always just a little different it is a great opportunity to get to know people who normally come to a different class than you during the week as well as get a great work out. Make srue to get down here this weekend for the 10 am group class and bring a friend as well.

WOD 120625

Yet another Lvl 1 Certified coach in the
house Alex took his Cert this weekend
and while we do not know the results of
his test yet I am fairly certain we can include him
in the ever growing list of LV 1 coaches who train
at CrossFit Tulare

4pm Strength Class

WOD

Fran
21-15-9
Thrusters
Pull Ups

 CrossFit is constantly varied and every once in a while that means doing the same or similar Work outs close together.  Alex got the chance to do Fran at his cert this weekend and now gets another go at it today. Should be fun.

Here are the top 3 contenders from our shoe design contest, Chosen by an impartial judging panel.

Option 1 http://shop.reebok.com/US/custom-shoes/product/4134209 

Option  2 http://shop.reebok.com/US/custom-shoes/product/4122733?cm_mmc=Facebook-_-YR-_-shareConfig-_-ReebokMensCrossFitNano2.0

 Option 3 http://shop.reebok.com/US/custom-shoes/product/4120149?cm_mmc=Facebook-_-YR-_-shareConfig-_-ReebokMensCrossFitNano2.0

Make your votes in the comments section of this post. we will tally it at the end of the week.  No anonymous voting use your name or at least a name that is recognizable as you. 

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 120612

I stole this article from Lift Big Eat Big. Feel free to click through and read it from the source. 
http://www.liftbigeatbig.com/2012/06/beginner-mentality.html 

The Beginner Mentality

Not a beginner, but that snatch face is a winner.

When you bring in some rookies into your program, there are a handful of changes you will inevitably see in them. The first is they will change their Facebook profile photo to something involving lifting, causing all of their friends to say "oooh" and "ahhhh". The second is that their wardrobe tends to change pretty quickly, fitting the activity they take part in. Finally the third, and subject of this article, is the fact that some beginners feel the need to work out multiple times a day, for weeks on end. 

I would say this happens to roughly 70% of my new athletes (you know who you are) that I bring in from other training programs. Apparently, it doesn't matter how demanding my training is, the rookies are always left feeling like they need to do more. I know this feeling because I was the same way when I started. Sometimes beginners feel that they need to catch up to everyone else by training 8-10 times a week, and if they can't do it at your facility, then will sneak in extra workouts at another facility.

This mentality reminds me of someone who will take a diet pill or starve themselves in order to lose weight quickly. Because these new athletes read that other countries begin training their athletes before they are 10 years old, they feel that they need to make up for lost time. In reality, training 8-10x a week when you first start out is not only unrealistic, you won't make it very far before crapping out.

Not to say that there isn't benefits to training twice a day, in fact there are huge benefits to training twice in one day. The caveat to this is the fact that if you have an 8am session and a 3pm session, you aren't doing two 2-1/2 times the workout each time. Rather, you are taking one large workout and splitting it in half in order to extract the most hormonal and strength benefits. Testosterone levels can drop significantly during periods of multiple sessions-per-day, and are only recovered on recovery and rest days. Training multiple times a day for weeks on end can leave you burnt out and hobbled sooner thank you think. You may feel like nothing can hurt when you first start out and you have a couple weeks under your belt, but it won't take long for a few weeks of bad sleep and two-a-days to take there toll and leave your joints susceptible to injury.

Some new athletes read that the best lifters in the world train multiple times a day and
think "Klokov does 2-3 workouts a day? I should too!". Well, I think Klokov is on a little different playing field than you are has a little more experience under his belt.

I personally want to train athletes who are willing to follow protocols and programming, not max every day and sneak in workouts when I am not around. This is not a scenario that is unique to any one athlete of mine, and in fact it seems to be almost a part of the growing process for a new athlete. If they do not grow out of this stage, however, then problems will arise. The athlete must understand that patience is necessary for success, especially if you are late to the lifting game.

The time will come for maxing and two-a-days, but that time does not take place when you first start training. Do you coach a big favor and do what they tell you, they have your best interest at heart and want to see you go as far as possible.

Sources:

Poliquin, Charles: Stepping Up to Twice-a-Day Training-Multiply athletic performance and body composition results with multiple workouts

Poliquin, Charles: Doubling Up for Success

Pendlay, Glenn: A Training System for Beginning Olympic Weightlifters

Loosely Organized chaos. 

WOD 

21 Burpees 
21 Pull Ups
21 Thrusters

Then 3 Rounds for time 
400 m run 
7 burpees
7 pull ups 
7 thrusters 

WOD 120604

4 pm Strength
back squat
1x 10 @ 65% 1x 5 @70/75/80%
Press
1x 10 @ 65% 1x 5 @70/75/80%
Dead Lift
1x 10 @ 65% 1x 3 @70/75/80%

met con
Run 100 M
12 pull ups
24 box jumps
36 sit ups
run 400 m
18 pull ups
36 box jumps
54 sit ups
Run 100 me
12 pull ups
24 box jumps
36 sit ups

WOD 120528 Memorial Day Murph

Memorial Day Murph
Only 2 Classes today
7:30 am and 4 pm

Murph
For Time
Run 1 mile
100 pull ups
200 push ups
300 squats
Run 1 mile



Sherri and Karlee Going heavy in the womens only Saturday Strength Class. Sherri set a new PR of 205lb, and Karlee hit 155

 Nick, Matt and Megan are all moving away this month. Nick Just up the Road to Fresno, Megan and Matt are headed to Cape Cod. We wish them all the best and hope to see them again soon.

 Who got to see to 2:41 Fran Fox hit? Awesome job. All of his hard work is paying off.

 More heavy lifts and plenty of Prs going on in the Strength Classes on 4oclock Monday Wednesday and Friday.

Lots of big Classes lately keep it up and keep coming in. More people means more fun in the WoD

WOD 120525

WOD
Fran
21-15-9
Thrusters
pull-ups

We had a bunch of Big PR's on the Base line yesterday. Niki (doing burpees here.) Crushed her Previous time by over 4 minutes. Here is what she had to say about it on Face book..

December 27, 2011: I stepped foot inside Crossfit Tulare and did the hardest workout of my life. I did a 500m row, 40 air squats, 30 situps, 20 pushups, and 10 pullups. It took me 10:29 seconds and almost a week to recover, including a very enthralling vomiting session at Crossfit Tulare before I could even drive home...where I continued to puke. Five months almost exactly to the day I repeated the exact same workout above with the same scaling I had for the first workout. Today I completed the workout WITHOUT PUKING...I FEEL GREAT....ANNNDDDDDDD....drum roll please....I completed the work out in 6:25!!! Can I get a WOOOT-WOOOT!! Yes...I IMPROVED my time by 4:04!!! YAHHOOOO!!!!! 

What Prs have you set recently that have gotten you this excited.

WOD 120524

Base Line
WOD

Row 500 M

40air squats
30 sit-ups
20 push ups
10 pull ups

WOD 120523

Did you like the stones and the tire flips
yesterday. The make most of their appearance
Saturday works outs, so be sure to get in here
for the fun Sat WoD's

400 m Run
50 Pull-ups
400 M Run
40 push ups
400 m Run
30 Wb Sit Ups
400 m Run
20 Front Squats
400 m Run
10 Shoulder to over head

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 120514

WOD
100 Burpees for time

All different stages of the burpee.
you will get to know them well today

EMOM 3 strict pull ups

WOD 120511

Happy Birthday Alex This WoD is for you 

5RFT
11 push ups
19 Kb Swings
8 Pull ups
9 Front Squats

WoD 120510

Have you seen the New Website www.crossfittulare.com? and if so have you
seen the success stories page.  Click on the picture above for a quick look
at how far Nick has come. What about you what has CrossFit Tulare done for you?
I am not just talking about weight loss or gain, What about every day life? Your attitude when things get tough?
your perspective when life beats you down. Our WoD's our tough but life is often tougher. How has CrossFit Changed you?

WoD

20 M AMRAP 

run 100m 

7 burpees 

7 pull ups (strict)

7 thrusters 

7 power cleans 

WOD 120507

4PM Strength
3x 1 power clean x 2 front squats x 1squat clean and jerk @ 75% 1RM
Shoulder Press
1x 5 @ 65%
1x 5 @75%
3x5 @ 80%
Back Squat
1x 5 @ 65%
1x 5 @75%
3x5 @ 80%

WoD
21-15-9
Squat Snatch
Strict Pull Ups

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 120502

Karlee and Hannah getting some air squats in

4pm Strength
1RM clean and Jerk
1Rm Snatch

4RFT
Farmers Carry 100 ft (100lb dumbbell)
10 axle dead lifts (305/255)
5 strict pull ups