Workout of the Day

Remain Nameless

Friday 01/27/2012

As quickly as possible

100 Double Unders
75 Wallball (20#/14#)
50 Pushups
25 Burpee Box Jumps (24″/20″)
800m Run

Coaches Notes

Do you like the taste of wood? If you’ve ever eaten anything processed recently, chances are you do but didn’t know it. Cellulose is a common additive in many food products, especially from General Mills and Kraft. Cellulose is a virgin wood pulp that’s been processed for functionality and is “safe” for human and animal consumption according to the FDA. One little problem is that humans lack the proper enzymes to digest this stuff. Our friendly USDA has set a limit of 3.5% on the use of cellulose. Just another reason we should all be throwing out packaged, processed, fake food. I’m all for eating a little dirt every now and then, but this is just another example of why eating real food is healthier and safer in every way.

No Future Shock

Thursday 01/26/2012

Front Squat

6×4

Handstand Pushups

6×5

Alternate between each movement once you begin your working sets. The goal is to find the hardest variation of HSPUs you can perform 5 perfect reps at. Paralettes always make them a lot more interesting if you need a harder variation.

Coaches Choice

It will be up to the coach today to decide what fun is in store after the strength work is complete!

Coaches Notes

This is going to sound like a plug for Sara Fragoso’s book but it really isn’t. Since she started Every Day Paleo I have been a big fan and often check her site for good paleo recipes. Funny thing is that it was only recently that I found her before and afters. What some don’t realize is that she found paleo eating through one of the best Strength and Conditioning Gyms in the US, NorCal S&C. This gym just so happens to be run by Robb Wolf and his wife Nicki Violetti. If the name Robb Wolf doesn’t ring a bell, he kind of wrote this little book called The Paleo Solution. It is awesome by the way. Back to the original topic. Take a look at Sara Fragoso’s inspirational transformation after joining NorCal and hopping on the paleo bandwagon. Quite a number of our members are currently doing the Paleo Challenge so this is a reminder to them but also to all of our members that we aren’t kidding around when we say eating real food will change your life.

Eyeoneye

Wednesday 01/25/2012

As quickly as possible

1000m Row
50 Kettlebell Swings (53#/35#)
30 Pullups
Rest 10 minutes, repeat

Coaches Notes

Let’s all talk about our least and most favorite movements and why. Also, are there movements you wish we did more often and why?

Reminder: If you are in the Paleo Challenge, our mid challenge lecture is going to be this Saturday at 11:15am. We will be discussing FAQs, Pre / Post Workout Nutrition Advice, Life after the challenge, Cheat meals, and more.

Starting February 6th we will begin a trial period for a 7:30am and 11:00am class. These new classes will only be on Monday, Wednesday and Friday during this period. Based on attendance we will determine whether or not we add these classes to our full schedule. The trial period will only be for a short time so if you really want these classes, make sure and attend!

Friends Of Friends

Tuesday 01/24/2012

7 Rounds

Max Rep Cleans in 45 Seconds (heavy)
Max Rep Double Unders in 45 Seconds
Rest 1 Minute

Coaches Notes:

Ok guys we got some important announcements. If you are in the Paleo Challenge, our mid challenge lecture is going to be this Saturday at 11:15am. We will be discussing FAQs, Pre / Post Workout Nutrition Advice, Life after the challenge, Cheat meals, and more.

Our second announcements is about New Class Times. Starting February 6th we will begin a trial period for a 7:30am and 11:00am class. These new classes will only be on Monday, Wednesday and Friday during the trial period. Based on attendance we will determine whether or not we add these classes to our full schedule. If you really want these classes, make sure and attend!

Atomic Peace

Monday 01/23/2012

Power Snatch + Hang Snatch + Overhead Squat

1+1+3 x 5 Sets

Rest

20-10

75# Power Snatch
Burpee Pullups

Coaches Notes

Let’s do another quick mobility discussion. Aside from tight IT bands, probably the 2nd most common issue I see people have is poor internal rotation of the shoulder. If you aren’t sure what internal rotation of the shoulder looks like, get in your best Beavis and Butthead, Cornholio impersonation. Without dropping your elbows start rotating your hands palm down. Some of you will notice this is hard to do without the shoulders drifting forward and out of the socket. Being able to do this while keeping the shoulders down and back is very important for shoulder health. Almost every time I see someone with frontal shoulder pain they lack internal rotation. The snatch requires quite a bit of internal rotation and without it you will do 1 of 2 things. You will either let the bar drift out in front or you will compromise a healthy shoulder position to keep the bar close. Ok so now what you all care about, how do I fix this? Here are three awesome mobility drills to help courtesy of Kelly Starrett’s Mobility WOD. One, Two, and Three.

Everyone make sure and congratulate CFDE Coach Josh Mahon for his great showing at The Fittest Games in Austin this weekend. He did an awesome job on all of the workouts, setting PRs, and repping Deep well. He has been training hard the last few weeks and it really showed.