WOD 120802

Dead lift
1-1-1-1-1-1

3 RFT
20 T2B
20 Burpees
20 Kb Swings

WOD 120717

 Warm Up:
Dynamic Warm Up
CrossFit Tulare Warm Up
Barbell Warm Up

Sumo Dead lifts 5x5

3 RFT
1 H Dumb Bell Power Snatch 10 ( 75#)
TTB 15
Wall Ball Shots 30 (20#)

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 120308 Games WoD 12.3

WORKOUT 12 . 3

MEN - includes Masters Men up to 54 years old

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24" box
115 pound Push press, 12 reps
9 Toes-to-bar

WOMEN - includes Masters Women up to 54 years old

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 20" box
75 pound Push press, 12 reps
9 Toes-to-bar

MASTERS MEN - includes Masters Men 55+

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps or step-ups, 20" box
95 pound Push press, 12 reps
9 Toes-to-bar

MASTERS WOMEN - includes Masters Women 55+

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps or step-ups, 20" box
55 pound Push press, 12 reps
9 Toes-to-bar

WoD 120305

For time complete

Just an hour or so can yield all the lunches and breakfast you need
for an entire week. Neva and I will spend every Sunday afternoon
 with a bottle of Red Wine preparing our meals for the week.
this picture is five days worth of chilie, four meals of pork strips
and cauliflower rice, as well as 7 days worth of bacon and egg
breakfast bites for each of us. it doesn't take long and is a ton of fun. 

50 burpees
40 KB Swings (1.5 pood)
30 Box Jumps ( 30 in)
20 Toes to Bar
10 Strict C2B Pull-ups


The nutrition challenge ended a couple of weeks ago. With the start of the open things got a little crazy and I forgot to post the results. People had varying degrees of success but those who had the most success took steps to follow the nutrition guidelines I have given you. Those who did things like:
Cut out fast food and
Stick to the outside of the grocery store
did very well for them selves.

One person took it farther than the rest. I have seen his meal journal and while not perfect he eats mostly paleo ( for the new people read this as real food instead of processed) as well as tracks calories and his macro nutrient intake adjusting it as he needs to in order to get the results he wants.


Shawn Fox won the first workout the second work out
and improved his score by 100% really he went from a combined score of 52 seconds to a negative 35 seconds. Hard to beat I know. some other honorable mentions are Cacy Frazier who improved by 72% and Kevin Price who improved by 54%. if you are curious about your improvements and what you can do to start or continue these gains please come talk to me or shoot me an email at info@CrossFit-Tulare.com

WoD 120224

Good Job on the first work out today guys. Every one did a stellar job. Remember opportunity number two to do the work out is this weekend in Exeter with CrossFit Visalia. More info tomorrow night.

WoD

10 M AMRAP
3 Dead Lifts
6 Pull ups
9 T2B

WoD 120130

Fox and Ethan In A foot Race. 

5RFT
15 Wall Balls
10 T2B
5 Snatches (95)

How are you doing with Nutrition. many people have lost weight and others are noticing big upticks in performance, but only those who have committed to the strategies laid out in our nutrition seminar. If you are in need of some help please see me and we will put you on the right track.

WOD 120109

3RFT
18 box jumps
15 toes to bar
12 Pull-ups


This WoD marks the beginning of our 2cnd annual performance based nutrition challenge. For those who signed up bring money tomorrow. If you had not signed up previously but still want to tomorrow is your last chance. Remember there are only 3 requirements:
Pre-test
Post-Test
Meal journal

The winner of the Pre-Test WoD will be announced on the Blog tomorrow so be sure to check it out.

WoD 111102 4 rounder

4RFT
Double Unders 30
T2B 15
Box Jumps 10 (24)
Dead lifts 5 (250)

WOD 111028

3RFT
15 Burpees

When CrossFit Tulare was just some donated equipment and
a few mats in a garage

200m Run
25 T2B

WoD 110913

20 Min AMRAP
5 Dead Lifts (305)
10 Push Press (115)
15 Toes to bar

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.