WORKOUT OF THE DAY

bear crawl

THUR 10.09.14

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Group warmup shoulder stretches

Group warmup shoulder stretches

Today’s schedule

6a: All Levels CrossFit- Amanda
7a: All Levels CrossFit- Amanda
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Jason
5p: All Levels CrossFit- Jason
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Casey
8p: Open Gym- Casey

Workout of the Day (WOD)

A. Box Jumps: EMOM for 8 minutes 3 Box Jumps (step downs only). Same height for all sets.

B. Partner WOD
2 rounds with 2 minutes at each station:
Row for Cal
Kettlebell Hang Power Clean (20’s/12’s kg)
Box Jumps (30/24”) (step down only)
10ft Bear Crawl
AbMat Situps

Post box jump height and total reps from WOD. Ex 36”, 342 Rx

And coming tomorrow…

A. Deadlift: In 12 minutes work up to a heavy set of 7 unbroken.

B. 3 Rounds For Time [18 minute time cap]:
60 Double-Unders
30 Wallballs (20/14)
15 Deadlifts (185/125)

Post load for Deadlift and time to complete WOD Ex: 275#, 9:45 Rx

TUES 09.02.14

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Congratulations to members Dan and Alison on their engagement!!

Congratulations to members Dan and Alison on their engagement!!

Today’s schedule

6a: All Levels CrossFit- Kelly
7a: All Levels CrossFit- Kelly
8a: Open Gym- Jason
12n: All Levels CrossFit- Kelly
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Kelly
8p: Open Gym- Kelly

Workout of the Day (WOD)

A. Deadlift: In 15 minutes work up to a 5 rep max.

B. 3 Rounds For Time:
400m Run
20 Bear Crawl Plate Circles
20 Overhead backward lunge steps (45/25)

Post load for Deadlift and time to compete WOD. Ex: 355#, 11:18 Rx.

And coming tomorrow…

A. Every minute on the minute (EMOM) for 8 minutes:
2 Snatch Balance

B.For Time:
Open: 100 Double Unders**
15-12-9-6-3
Overhead Squats (100/70)
Pullups
Close: 100 Double Unders

**Scale to Singles (3:1)

Post load for Snatch Balance and time to complete WOD. Ex: 140#, 8:49 Rx

TUES 12.3.13 Homeostasis & sleep

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Homeostasis & sleep

by Instructor Training Program member Uran

Homeostasis is your body’s ability to maintain healthy function, regardless of what’s going on in the external environment.
Everything from insulin response when you eat to shivering when you’re cold are a result of the body’s ever-present desire to maintain stability.
But the body’s ability to stay in homeostasis can be affected by external factors. When not given the proper tools, it will lose the battle to finding its molecular center, resulting in illness or disease.
So how can you help the biological cause?
Start by working on your sleep.
When you don’t get enough sleep, your body releases more of the stress hormone cortisol.
In excess quantities, cortisol can lead to weight gain, but it can also break down skin collagen, the protein that keeps your skin looking smooth and wrinkle-free.
Sleep deprivation can also stop the body from releasing enough human growth hormone. Because the human growth hormone helps increase muscle mass and strengthen bones, you’re actually working against all your hard work at the gym by robbing yourself of sleep.
To add fuel to the weight gain fire, lack of sleep can also affect the peptides that regulate your appetite, causing you to feel more hungry throughout the day.
So do yourself and your body a favor and sleep seven to nine hours a night in a cool, dark room, and stay tuned for Part 2 when we’ll discuss homeostasis and nutrition. If you find it hard to fall asleep at night and end up taking longer naps during the day, you might want to reverse that cycle with morning coffee. If that does not help, taking smart pills like Modafinil that you can get on will definitely help.

imageCongrats on all the November PRs (personal records)! Let’s finish 2013 strong with lots more in December!

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
8a: Open Gym – Tirzah
12n: All Levels CrossFit- Beka
4p: Open Gym- Jim
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Lis
8p: Open Gym- Lis

Workout of the Day (WOD)

A. Clean: 3-2-1-3-2-1
B. Complete 10 rounds for time:
10 wall balls
10 barbell rollouts

And coming tomorrow…

A1. Bench Press: 3 at 70% of your one-rep max, 3 @ 80%, 3 @ 90%
A2. Dips: 3 x 10 (1 min rest)
B. Complete 5 one-minute rounds:
You have one minute to complete the following:
5 thrusters 95/65
Max rep rope climbs
*Rest 1 min between rounds

Holiday Travel Workout

5 rounds for time:
Bear crawl 50 meters
Burpee broad jump 50 meters