Thursday, October 10, 2013

Anna with a nice looking setup position for the clean

Anna with a nice looking setup position for the clean

Workout of the Day

Skill
Spend 15 minutes working on a gymnastics movement (toes to bar, pull-ups, handstand push-ups, iron cross, etc) or double-unders

Conditioning
“Omar”
Complete the following for time:
10 Thrusters (95 / 65)
15 Bar-facing Burpees
20 Thrusters
25 Bar-facing Burpees
30 Thrusters
35 Bar-facing Burpees
*20 minute cap*

Wednesday, October 9, 2013

coach

Crazy talk!

Workout of the Day

Strength
Every minute on the minute for 12 minutes do 1 Clean + 1 Hang Clean @  approximately 70% your Clean max.

Conditioning
50-40-30-20-10 rep rounds of:
Walking lunges
Double-unders
Abmat butterfly sit-ups
*15 minute cap*

This is a pretty powerful short film by Chipotle. And it’s got the agribusinesses panties in a bunch bc of it. Why the agriculture industry hates chipotle – Politico

Tuesday, October 8, 2013

Deadlifts

Deadlifts

Workout of the Day

Strength
Back Squat
60% x 5, 70% x 3, 80% x 2,  90% x 2, 95% x 1,  100% x 1, 103-105% x 1
Or, if you don’t have a 1 rep max, follow this rep scheme and get AHAP 5-3-2-2-1-1-1

Conditioning
AMRAP in 10 minutes of:
10 Ring Dips
20 Wall-Balls (20 / 14)

CrossFit does not cause rhabdo. Unaccustomed exercise does. – Dr. Feito’s Blog

Idiots. School Pulls All-Beef Burgers From Menu, Citing Complaints – NPR

Check out the time lapse of Nancy Heathman painting the logo.  Awesome!

Monday, October 7, 2013

Erin and Jackie

Erin and Jackie

Workout of the Day

Strength
Max out Monday!
Shoulder Press
60% x 5, 70% x 3, 80% x 2,  90% x 2, 95% x 1,  100% x 1, 103-105% x 1
Or, if you don’t have a 1 rep max, follow this rep scheme and get AHAP 5-3-2-2-1-1-1

Conditioning
AMRAP in 12 minutes of:
5 Strict Pull-ups
7 Box Jumps (30 / 24 inch)
9 Push Presses (115 / 75)
*A supinated grip for the pull-ups is allowed, but not preferred. If you don’t yet have strict pull-ups, a kip is allowed to get your chin over the bar, but for the eccentric (lowering) portion of the movement, SLOWLY lower yourself back down. Ideally a 3-5 second cadence.

Week two of the Paleo Challenge is in the books! I hope the majority of you are seeing great results. There has been one individual who claimed to have lost 14 lbs in less than 14 days. Pretty remarkable! 

8 Ridculously Healthy Animal-Based Foods That Will Make You Unstoppable – Rebooted Body

Letting Beauty Speak Up Itself:

Friday, October 4, 2013

Happy Birthday, Drew!

Happy Birthday, Drew!

Workout of the Day

Strength
Front Squat 3-3-3-3-3
Increasing the weight each set, find your 3 rep max front squat

Conditioning
Drew Evans’ Birthday Workout
3 rounds for time of:
10 Hang Power Clean and Jerk (115 / 75)
15 Toes to Bar
400 m run

How does Salma Hayek maintain her young looks? She eats fat. And crickets. Salma Hayek Eats Fat to Look Young – The healthy home economist

Are you getting enough zinc? Supplement Series: Be AmaZn – Zinc 

 
Too Fit to Quit:

Thursday, October 3, 2013

Death by 10 meters!

Death by 10 meters!

Workout of the Day

Strength
Snatch
Spend 15 minutes working up to a heavy snatch (full squat)
This’ll be the first time we do heavy snatches at our new gym, so lets christen it with PRs!

Conditioning
AMRAP in 9 minutes of:
10 Kettlebell Snatches (53 / 35) [ 5 R, 5 L]
20 Kettlebell Swings (53 / 35)
30 Double-unders

Coffee and tea are really good for you. I hope you’re all drinking it. Coffee and tea: perks for health and longevity? – PubMed

First person to be able to do a kip (the movement below) gets a free t-shirt!

Wednesday, October 2, 2013

J.L. really likes pressing barbells overhead.

J.L. really likes pressing barbells overhead.

Workout of the Day

Skill
Spend 15 minutes working on one of the following: pistol squats, rope climbs, or double-unders

Conditioning
21-18-15-12-9-6-3 rep rounds of:
Sumo Deadlift High Pulls (95 / 65)
Wall-Balls (20 / 14)
Wall-Ball Sit-ups (20 / 14) (demo video)
***20 minute cap***

I read this last night and laughed out loud: This Guy’s Eaten Nothing But Raw Meat For Five Years – Vice

Pistol Squat Progressions

Tuesday, October 1, 2013

Preston

Preston

Workout of the Day

Strength
Back Squat 5 x 3 (5 – 10 lbs heavier than your last session)
Shoulder Press 5 x 3 (2.5 – 5 lbs heavier than your last session)
This is the last squat and press session of our cycle, so if you been coming regularly to the days we’ve been doing squats and presses, you should be around 90% of your 1 rep max. Next week we max out.

Conditioning
Complete the following for time:
800 m run
60 Burpee Box Jumps (24 / 20)

Monday, September 30, 2013

Takes Two to Tang Competitors

Takes Two to Tang Competitors

Workout of the Day

Strength
Deadlift 5-5-5-5-5
Increasing the weight each set, work up to a 5 rep max deadlift

Conditioning
AMRAP in 10 minutes of:
2 Front Rack Lunges (115 / 75) [1 lunge per leg]
2 Chest to Bar Pull-ups
4 Front Rack Lunges
4 C2B Pull-ups
6 Front Rack Lunges
6 C2B Pull-ups
8…
8…
10…
10…

Continue ascending by 2 reps until the 10 minutes is up.

First week of the Paleo Challenge down! Keep it up. And remember to submit your points.

The Low Carb Flu Mark’s Daily Apple

A classic article by CrossFit CEO Greg Glassman – What is Fitness – CrossFit Journal

Grocery shopping with Robb Wolf – juice, yogurt and soda:

Friday, September 27, 2013

Day hitting a 225 push press for 5 reps

Day hitting a 225 push press for 5 reps

Workout of the Day

Strength
Push Press 3-3-3-3-3
Increasing the load each set, find your 3 rep max push press

Conditioning
4 Rounds for time:
15 Thrusters ( 75/55 lbs)
20 Kettlebell Snatches (53 / 35) [10 R, 10 L – broken up however]

***rest 1 minute between rounds***

Remember to sign up for the BOD POD at Mid 10 Nutrition this weekend!