Workout of the Day

Our New Favorite

Friday 02/10/2012

Overhead Squat

5×6

After each set:
Max Height Box Jump x5
Step down after each jump

 

3 rounds

With a partner:
Row 250
Max Burpees / Russian Kettlebell Swings (70#/53#)

1st and 3rd round attempt max swings, 2nd round attempt max burpees

Coaches Notes

So how many of you know about The CrossFit Games? Starting February 22nd the season begins with the “Opens.” I wanted to bring it up because every year there is a misconception about who should participate. Most believe they aren’t good enough and don’t really want to make it to regionals. Here is the thing, the Opens are so much more than the competition itself. It’s about the community. It’s one day of the week where you get to compete at something that hundreds of thousands of people around the world are doing too. Even if you aren’t a fierce competitor, participating will be a blast. So if you were on the fence about it, hop over and sign up. We are all going to have a lot of fun over the course of the 5 week schedule. If you have any questions at all about competing, please email Russell.

You Know What I Mean

Thursday 02/09/2012

As quickly as possible:

800m Run
50 Situps
800m Run
50 Wallball
800M Run
50 Overhead Walking Lunges

Coaches Notes

LynAlise told me yesterday that her friends gave her quite a lot of crap about her diet choices recently. How have your friends and family members reacted to your choices in food? How do you handle their questions? I think all the coaches can give plenty of advice on how to handle the naysayers out there. Robb Wolf famously said that the paleo diet can make you lose two things, fat, and a social life. It made me laugh at first, until I realized how this really can be the case. How have you coped with maintaining a social life and friends who don’t do CrossFit or eat healthy?

Machine Gun Silhouette

Wednesday 02/08/2012

Thrusters

4×10 Unbroken sets
Increase weight each time if possible

Rest

Kettlebell Complex x4

5 Cleans
5 Front Squats
5 Push Press
Each complex consists of performing the above twice without a break between

Coaches Notes

A lot of people have heard of the french paradox, and more recently with the news surrounding the China Study people have been looking to their eating habits as well. Mark Sisson put up a blog post recently discussing the “Asia Paradox.” I think he does a good job breaking down why sometimes things may seem paradoxical to us, but are quite the opposite once we look deeper.

 

The Reflection Of You

Tuesday 02/07/2012

Skill Work

Muscle Up Skill Practice

As many rounds as possible in 12

5 Burpee Box Jumps
10 Pullups
15 Toes to bar
30 Double Unders

Coaches Notes

Muscle ups usually present a major challenge for people not because of the strength requirement, but usually more so with the skill requirement. The transition into the dip position can be tricky when first learning. The video below shows how to use bands to allow more focus to be placed on the transition. Just like in barbell movements, the further the bar is away from you, the harder it is to lift. In the case of muscle ups, the further those rings get from the shoulder, the more difficult it will be to transition over the top. Another parallel to barbell lifts is with the elbow. Bending the arms too early during the kip will greatly reduce the amount of power transfered through the body. Keep those arms straight during the kip and make sure the hips begin the motion first, not the arms.

Eli’s Confused Face FTW

Monday 02/06/2012

“Team Abbate”

In Teams of Two
Run 1 mile
155 pound Clean and jerk, 21 reps
Run 800 meters
155 pound Clean and jerk, 21 reps
Run 1 Mile

The work can be divided between you and your partner however you choose. Only 1 person can be working at a time and you must complete everything in order.

Reminder

The 7:30am and 11:00am Trial Period begins today! For two weeks these classes will be held on Monday, Wednesday, and Friday. Please attend regularly if you want to see them added to our full lineup.

Coaches Notes

If you haven’t seen this, watch it. It is about Laura Dziak, a former fashion model. Healthy reminder that lifting weights does not bulk you up, and that the number on the scale is very misleading.