FRIDAY 10.31.14 WOD

“Plants Can Tell When They’re Being Eaten” – Dan Nosowitz, ModernFarmer.com

HALLOWEEN WOD – COME AND SEE WHAT’S IN STORE FOR YOU!!

-OR-

Oly WOD Week 6, Day 5

Snatch

1 Set of 2 Reps @ 50%
1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 75%
1 Set of 2 Reps @ 80%
5 Sets of 2 Reps @ 85%

Snatch Pull

5 Sets of 3 Reps @ 95%

Behind the Neck Jerk

1 Set of 2 Reps @ 50%
1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 75%
1 Set of 2 Reps @ 80%
5 Sets of 2 Reps @ 85%

Front Squat

1 Set of 3 Reps @ 50%
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
1 Set of 3 Reps @ 75%
1 Set of 3 Reps @ 80%
5 Sets of 3 Reps @ 85%

FIT CAMP WOW 10.29.14

Cliff Jumping in the DR 2

20 Min Partner AMRAP

Rx
2 Rope Climbs
24 Sandbag Squats
24 Sledge Hammer Strikes
24 Tire Flips/With Burpee Jump Through
2 Prowler Pushes

KIDS DO WORK WOW 10.28.14

kdw10.28.14

Warm Up:

3 rounds:
5 Super slow squats
5 Push press (unloaded)
10 Jumping jacks
Run to cone and back

Skill: Thruster

WOD:

6 min AMRAP:
Squat burpee relay

Game:

What time is it Mr. Fox?

Stuffed Chicken Rollatini – Everyday Paleo

Stuffed Chicken

This recipe is from “Everyday Paleo: Italian Cuisine” by Sarah Fragoso

I made this recipe last night and it was pretty easy and tasted great! You will be left with a lot of sauteed vegetables that you can eat as your side dish so you get an entire meal out of 1 recipe. Enjoy.

Prep Time: 45 min
Cook Time: 30 min
Serves: 2-4

Part 1:

Red Pepper Sauce Ingredients:

  • 2 Red Bell Peppers
  • 1 Clove of Garlic
  • 1 Teaspoon Sea Salt
  • 3 Tablespoons Olive Oil

Red Pepper Sauce Instructions:

  • Preheat oven to 450 degrees F
  • Place both whole bell peppers on a piece of tin foil and roast in the oven for 20 min or until the outside is browned and peppers are soft
  • Remove seeds and stems from peppers and place in a food processor with the rest ingredients listed above and blend until liquefied.

Part 2:

Chicken Rollatini Ingredients:

  • 1 Carrot
  • 1 Red Bell Pepper
  • 1 Yellow Bell Pepper
  • 1 Zucchini
  • 2 Tablespoons Fresh Sage
  • 2 Tablespoons Fresh Rosemary
  • 1 Tablespoon Sea Salt
  • 2 Boneless Chicken Breasts Halved or 4 Thinly Sliced Boneless Chicken Breasts
  • 2 Tablespoons Butter
  • 1 Tablespoon Olive Oil

Chicken Rollatini Instructions:

  • Preheat Oven to 350 degrees F
  • Slice vegetables long-ways so that the pieces are approximately the length of the chicken breasts or slightly longer
  • Saute vegetables in the olive oil in a frying pan over medium heat until tender, but still slightly crispy
  • Finely chop the Sage and Rosemary and combine in a small bowl with the Sea Salt
  • Place the chicken breasts between 2 sheets of plastic wrap and pound the chicken until it’s about 1/4 inch thick
  • Place 1 piece of each vegetable each chicken breast, season with some of the herb/salt mixture, roll the chicken up tightly around the vegetables and secure with a tooth pick
  • Season the outside of the chicken with the remaining herb/salt mixture
  • Melt the butter in a frying pan over medium heat
  • Brown the chicken on all sides in the frying pan
  • Place the chicken on a cooking sheet in the oven and cook at 350 degrees for 15 minutes or until the juices run clear
  • Remove tooth picks and slice the chicken into 1-inch thick pieces. Serve with the sauce from part one

THURSDAY 10.30.14 WOD

FullSizeRender

“Are Elite Athletes Inadvertently Training Like Grok?” – MarksDailyApple.com

PART 1:

8 min AMRAP Not Scored:

A1. Dumbbell Strict Press x 5 on R & 5 on L
A2. Farmers Walk Length of gym and back (with pair of Heavy KBs)

Rest 45 sec after each farmer walk

PART 2:

5 MIN AMRAP
10 Shoulder to OH
20 Air Squats

5 MIN REST

5 MIN AMRAP
10 Pushups
20 AbMat Situps

Suggested S2O for Advanced is 135/95

-OR-

Oly WOD Week 6, Day4

WEDNESDAY 10.29.14 WOD

“How to Accept Your Imperfections” – Marksdailyapple.com

PART 1:

12 MIN AMRAP, Not Scored:

A1. Front Rack Walking Lunge x 10 Steps (suggested weight for Advanced 135/95)

A2. Dips x 5-10 reps (Advanced, complete 1-5 Ring or Bar MU)

A3. DUs Practice x 60 seconds (Advanced, complete 50 UB)

Rest 45-60 sec between movements

PART 2:

5 Min to warm up and build to Power Clean weight.

PART 3:

In teams of 2. Only 1 person may work at once.

5 Rounds for time:
30 Wall Balls 20/14
10 Power Cleans 185/115, 155/105, 135/95

15 Min Time Cap.

-OR-

Oly WOD Week 6, Day 3

Hang Snatch

1 Set of 2 Reps @ 50%
1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 75%
1 Set of 2 Reps @ 80%
5 Sets of 2 Reps @ 85%

Behind the Neck Push Press

1 Set of 3 Reps @ 50%
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
1 Set of 3 Reps @ 75%
1 Set of 3 Reps @ 80%
5 Sets of 3 Reps @ 85%

Back Squat

1 Set of 3 Reps @ 50%
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
1 Set of 3 Reps @ 75%
1 Set of 3 Reps @ 80%
5 Sets of 3 Reps @ 85%

TUESDAY 10.28.14 WOD

S&C

“Chocolate May Reverse Age-Related Memory Loss” – Fredrick Kunkle, Washington Post

PART 1:

12 MIN AMRAP, Not Scored:

A1. Strict HSPU x 3-8 reps

A2. Elevated Ring Rows on Box x 10-12 reps

A3. Side Planks x 30 seconds each side

Rest 30-45 sec between each movement

PART 2:

10 Min AMRAP:
10 TTB
10 Box Jump Up and Overs
Run to #2

-OR-

Oly WOD Week 6, Day 2

Snatch

1 Set of 2 Reps @ 50%
1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 75%
1 Set of 2 Reps @ 80%
5 Sets of 2 Reps @ 85%

Split Jerk

1 Set of 2 Reps @ 50%
1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 75%
1 Set of 2 Reps @ 80%
5 Sets of 2 Reps @ 85%

Front Squat

1 Set of 3 Reps @ 50%
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
1 Set of 3 Reps @ 75%
1 Set of 3 Reps @ 80%
5 Sets of 3 Reps @ 85%

RDL

5 Sets of 3 Reps @ 85%

“Squats and Hip Dysfunction” – By Robert Camacho

Having trouble squatting without leaning too far forward? Good article about the causes, ways to test yourself for the problem, and ways to address the issues.

This article was written by Robert Camacho and originally appeared on Breakingmuscle.com

Read the full article HERE

“The hip is one of the most powerful joints in your body and as such plays a pivotal role in many athletic movements. Dysfunctions of the hip musculature can rob you of your athletic performance and lead to a vast and painful array of injuries. The squat is one of the most basic movement patterns of the hip and yet it is often something people struggle to perform with perfect technique. We’re going to take a look at the two most common dysfunctions at the hip, how they affect your squat, and what you can do to fix them…”

Continue reading here

MONDAY 10.27.14 WOD

on ramp october 2014

REMINDER: Join us for “10 Secrets to Build a Better Body” at 8pm tonight. No preregistration necessary.

PART 1:

10 MIN AMRAP, Not Scored:

A1. KB TGU 2 R & 2 L

A2. Strict Chin Up (underhand) x 4-8 reps

A3. 5 Walking Lunges R Arm & 5 on L (KB will be held in 1 arm overhead, use same as the TGU weight)

Rest exactly 30 sec between each movement

PART 2:

With a Partner. One person working at a time. Alternate complete rounds of:

Row 200/150 m
6 – 10 Thrusters 95/65 or 75/55 or 65/45
6 – 10 Bar Facing Burpees

Each Partner will complete 3 to 5 rounds.

-OR-

Oly WOD Week 6, Day 1

Power Snatch

1 Set of 2 Reps @ 50%
1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 75%
1 Set of 2 Reps @ 80%
5 Sets of 2 Reps @ 85%

Clean & Jerk

1 Set of 2 Reps @ 50%
1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 75%
1 Set of 2 Reps @ 80%
5 Sets of 2 Reps @ 85%

Back Squat

1 Set of 3 Reps @ 50%
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
1 Set of 3 Reps @ 80%
5 Sets of 3 Reps @ 85%

SUNDAY 10.26.14 WODs

image

OLY WOD

Part 1:

Power Snatch

Focus on keeping the bar close, finishing the pull, and aggressively locking the bar out.

Part 2:

Power Clean w/ a pause catch + Split Jerk

Part 3:

Snatch Deadlift 5×5 @ 80% full snatch

CROSSFIT CLASS

Part 1: Strength

15 Minute One-Legged Cindy:
5 Strict Pull-Ups
10 Challenging Push-ups
15 Alt. Pistols

Part 2: Conditioning

17 Min Partner AMRAP
“Ain’t No Rest For the Wicked”

You are Working Together

Partner 1: 100m Farmers Carry 70/44

Partner 2: 40 Dus, 7 Burpees

When partner 1 returns teammates switch and pick up where they left off.

SATURDAY 10.25.14 WOD

CHIC

PART 1:

If you do not know your 1RM Back Squat:

Back Squat 5×5

If you know your 1RM Back Squat

Every two minutes, for 10 minutes (5 sets):

BACK SQUAT

*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%

Take a 3 Min Break to reset the weights

Then…

If you do not know your 1RM, every two minutes, for 6 minutes perfrom 10 Back Squats

If you know your 1RM:

Back Squat x 10 reps @ 70-80%

PART 2:

OPTION #1

With a Partner, for Time Complete 200 Wall Balls…BUT every minute on the minute stop and perform 3 to 5 Burpees

This WOD starts with 3 to 5 Burpees.

Scale the Wall Balls to 100 or 150.

OPTION #2 – SOLO SCALE

Perform 50 or 75 Wall Balls and 3 to 5 Burpees solo

-OR-

Clean & Jerk

1 Set of 2 Reps @ 50%
1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 75%
1 Set of 2 Reps @ 80%
1 Set of 2 Reps @ 85%
3 Sets of 2 Reps @ 90%

Behind the Neck Push Press

1 Set of 3 Reps @ 50%
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
1 Set of 3 Reps @ 75%
1 Set of 3 Reps @ 80%
1 Set of 3 Reps @ 85%
3 Sets of 3 Reps @ 90%

Back Squat

1 Set of 3 Reps @ 50%
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
1 Set of 3 Reps @ 75%
1 Set of 3 Reps @ 80%
1 Set of 3 Reps @ 85%
3 Sets of 3 Reps @ 90%

“Sleep and Body Composition” – Nichole DeHart

Read the full article HERE

This article by Nichole DeHart appeared on CrossFit Invictus.com on Oct 20, 2014

Many of you know how important sleep is. You can feel the effects that little sleep can have, like grogginess, lack of energy and poor reasoning abilities. Getting little or poor sleep can also contribute to a higher body composition and can put up a nasty fight with you when trying to lose weight. But do you know why?

Some studies that Poliquin reference show a direct correlation between sleep quantity and quality and weight loss. When a person is tired and exhausted, their hormones go crazy and get out of balance. A small hormonal shift in your body can have a significant impact of your ability to not only lose weight but to also hinder putting on muscle (a.k.a – #GAINZ)…

Read the rest of the article HERE

Reminder – “10 Secrets to a Better Body” This Monday

Join us on Monday, October 27th from 8-9 pm to build a better body! No registration necessary.

CrossFitters are educated consumers when it comes to the business of health but there’s a lot of confusing information out there. As fitness professionals we often hear questions like: Why is grass fed meat better than grain fed? What is the difference between omega-3 and omega-6 fatty acids? How can I reduce exposure to environmental toxins? Why does stress cause weight gain and how can I avoid it?

These are great questions and we’re so glad you’re asking! It’s hard to get to the bottom of this stuff five minutes before the WOD starts so we’ve created a one hour seminar dedicated to breaking down the 10 most important steps we can all take to lose weight and reduce inflammation and stress.

FRIDAY 10.24.14 WOD

“Squat Fix: Falling Backward” – Andrea Maria Cecli, CFJ

“CHUNDER” – last done 3.23.13

5 Rounds for Max Reps:

40 sec Work / 20 sec Rest/Transition

1. TTB or Situps
2. Box Jumps 24/20 or any height
3. Swings 53/35 or any weight
4. Burpees
5. Rest

-OR-

Oly Option

Snatch

1 Set of 2 Reps @ 50%
1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 75%
1 Set of 2 Reps @ 80%
1 Set of 2 Reps @ 85%
3 Sets of 2 Reps @ 90%

Snatch Pull

3 Sets of 3 Reps @ 100%

Behind the Neck Jerk

1 Set of 2 Reps @ 50%
1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 75%
1 Set of 2 Reps @ 80%
1 Set of 2 Reps @ 85%
3 Sets of 2 Reps @ 90%

Front Squat

1 Set of 3 Reps @ 50%
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
1 Set of 3 Reps @ 75%
1 Set of 3 Reps @ 80%
1 Set of 3 Reps @ 85%
3 Sets of 3 Reps @ 90%

Top 10 Male RX Scores:
Fisher – 349
Matt – 344
Hopper – 319
George – 286
JP – 286
Brian – 284
Greg – 277
Juan – 276
Tom – 273
JJ – 264

Top 10 Female Scores:
Ossi – 323
Alli – 316
Jess – 305
Katie – 301
Katie – 294
Margot – 291
Tina – 272
Harsha – 250

Barbells For Boobs Round Up

breast-cancer-awareness-ribbon

Thank you to everyone who came out on Friday and participated in Barbells for Boobs (especially the ladies class who ALL wore pink!!!). We saw a lot of Grace PRs AND beat our fundraising goal! Together we raised $1645!!!

The fundraising page will be active for the remainder of October, so you can still donate HERE.

THURSDAY 10.23.14 WOD

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“5 CrossFit Workouts That Will Kick Your Butt” – Daily Burn.com

PART 1:

EVERY MIN ON THE MIN FOR 30 MIN

Minute 1 – 15 or 30 DUs or 30 sec Practice (Advanced must do sets unbroken or start over)

Minute 2 – 2 to 4 on R & L Single Leg Burpees

Minute 3 – 6 to 10 DB Hang Squat Cleans

PART 2:

3 Times 45 sec weighted Plank (with a partner for rest)

-OR-

Oly WOD – Recovery Day

Reminder – “Stand Up For Your 5k” This Saturday

5k

Visit The Website Here For More Info

WEDNESDAY 10.22.14 WOD

burpeeKB

PART 1

8 Min AMRAP Not Scored:

A1. Nose to wall handstand hold 15-30 sec

A2. Single Arm DB Row 10 x R & L

A3. Single Leg Squat 3 R & 3 L OR 3 R & 3 L Weighted Step Up

PART 2:

With a Partner, Complete For time:
Run 1 Lap
21 Strict Handstand Pushups
Run 2 Laps
15 Strict Handstand Pushups
Run 1 Lap
9 Strict Handstand Pushups

Scaling Options for Handstand Push-ups Beyond 2 Ab-mats:

  1. Pike HSPU on a Box
  2. L Sit DB Strict Press with a challenging pair of DBs that are difficult to do 5 reps in a row
  3. Challenging scale for Pushups on toes

“Kipping Pull-ups: The Truth” – Christian Thibaudeau, T-Nation

From T-Nation.com

FULL ARTICLE HERE

“Here’s what you need to know…

  • No exercise is more divisive than the kipping pull-up and its “butterfly” cousin.
  • A kipping pull-up is to the strict pull-up what the push press is to the strict overhead press.
  • If you can’t perform strict pull-ups, you should not be kipping.
  • If your main goal is to build muscle, kipping pull-ups alone won’t do it for you.
  • Kipping can be used for hypertrophy however. Do strict pull-ups first then squeeze out a few extra reps using a proper kip.
  • The butterfly kip isn’t necessary to learn unless you’re a CrossFit competitor and it works better for you. If any pull-up variation is going to cause an injury, it’s the butterfly…”

READ THE REST OF THE ARTICLE HERE

TUESDAY 10.21.14 WOD

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Some athletes wonder how others can perform high weight or high rep sets of thrusters i.e. a 20-30 rep set in Fran. Often one of the missing key components of the movement is the failure to actively drive the hip through. An aggressive hip drive to lock into a fully-standing position accelerates the barbell and reduces the work for the shoulders.

PART 1: 2 OPTIONS

OPTION #1 – If you know your 1RM POWER or SQUAT CLEAN perform the following:

Every 2 Min for 10 Min (5 SETS):
1 Power Clean + 2 Front Squats + 1 Push Jerk – building up to* and using 65-75% of 1RM.

*The % should be built up over the 5 sets, not necessarily starting with it

OPTION #2 – If you don’t know your 1 RM and are still in the learning phase complete the following:

In 12 Min PRACTICE 1 Power Clean + 2 Front Squats + 1 Push Jerk.

PART 2: 2 OPTIONS

OPTION #1 (More Advanced – Minimal Scaling Permitted)

5 Min AMRAP
5 Power Cleans 205/135 or 185/115
10 Bar Facing Burpees

5 Min REST

5 Min AMRAP
10 Push Press 135/95 or 115/75
15 C2B Pullups

OPTION #2

5 Min AMRAP
5 Deadlifts using 75 % of Part 1’s Power Clean Weight
10 Bar Facing Burpees

5 Min REST

5 Min AMRAP
10 Push Ups
15 Air Squats

-OR-

Oly WOD

WEEK 5 DAY 2

Snatch

1 Set of 2 Reps @ 50%
1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 75%
1 Set of 2 Reps @ 80%
1 Set of 2 Reps @ 85%
3 Sets of 2 Reps @ 90%

Snatch Pull

3 Sets of 3 Reps @ 100%

Jerk

1 Set of 2 Reps @ 50%
1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 75%
1 Set of 2 Reps @ 80%
1 Set of 2 Reps @ 85%
3 Sets of 2 Reps @ 90%

Front Squat

1 Set of 3 Reps @ 50%
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
1 Set of 3 Reps @ 75%
1 Set of 3 Reps @ 80%
1 Set of 3 Reps @ 85%
3 Sets of 3 Reps @ 90%