Sunday, April 6, 2014

A. Push Press
Advanced: Take 12 minutes to find your 1RM push press
Intermediate: 3, 3, 3, 3 (Go up in weight with each set).
Beginner: 5, 5, 5, 5 (Go up in weight with each set).

B. 30 sec wall balls
30 sec rest
30 sec power snatch
30 sec rest
30 sec burpees
30 sec rest
5 sets

Saturday, April 5, 2014

A. Front Squats - Session 1-6
4 sets
Beginners: @ 32x2
Advanced: @ 30x2

B. AMRAP in 2 minutes:
     Ring Dips x 3
     Sandbag cleans x 6
     box jumps x 5 20/24

     Rest 2 min
 
      5 sets 
 

Friday, April 4, 2014

A. Every 90 sec x 1 rep x 7 sets:
Hang Power  snatch. All reps at the same weight.
Advanced - Approximately 80-90 % of your 1RM.
Intermediate: 2 reps @ approx. 80% of your 3 RM
Beginners: 5 hang power snatch every 90 sec.

B. For Time: 21 -15 - 9
Power clean 95/135 lbs
Kipping pull ups

Thursday, April 3, 2014

A. Advanced: Take 15 minutes to find your Daily Max Snatch plus 1 set of doubles.
Intermediate: 3, 3, 3, 3
Beginner: 5, 5, 5, 5 Hang Power

B. Push Press x 5 105/145 lbs
    DB Snatch x 10 heavier than the usual 25/50 lbs.
    Burpees x 10
     Every 3 minutes
    6 sets

Wednesday, April 2, 2014

A. Back Squats - Session 1-6
@ 32x2 x 4 sets

B. KB Swings x 20 35/55 lbs
    Toes to Bar x 15
    Air Squats x 30
     Rest 90 sec
     6 sets

Stall bar skin the cats as a substitute for toes to bar.  
 
    

Tuesday, April 1, 2014

A. 3 Position Snatch Balance x 3 reps x 5 sets - Go up in weight with each set. Be sure to record your numbers as we will be returning to this skill in a couple of weeks.

This means you must pass through each position three times, for a total of 9 reps/set. THis is volume and skill work, not max effort work so there is no need to use the blocks.  Rest no longer than 90 sec.

Note: IF you cannot do the third position, just do the first and second, and come out to a mobility class. I would rather see you get to the third position with light weight than skip the third position and go heavy. The idea with the snatch balance is to get comfortable in that bottom position with a dynamic movement, ie, the snatch.

B.  3 Sets for Time:
      Kipping HSPU x 20
      Double Unders x 50
      Front Squats x 10 85/125 lbs

Note: no kipping hspu to floor, but you are close? Add some height and maybe reduce the reps if you are still working on movement pattern.
No way you are ready for a kipping hspu? DOwnward dog x 10 reps
Reduce double unders if necessary. If you are determined to get double unders, but you still have not been successful, I want 60 attempts at double unders.  Don't count single unders.

Beginners:
5 downward dog hspu
30 single unders
10 front squats
rest 60 sec.
4 sets 

     
   

Monday, March 31, 2014

A. Front Squat - Session 1-6
Note: If you are on Session 4 of your front squats, decrease the weight by 4% BUT take the reps back up to 6. This means you should be using the load that you used for session 2.
Advanced @ 30x2
Beginners: @ 32x2
4 sets 

B. Every 90 sec for 7 sets:
1-5 strict chin ups or pull ups
15 sec ring support hold
7 burpees
7 sets

Note: IF you have a 30 sec eccentric but no chin up, you may use a band. However, you MUST do 4 reps @ 31x1 each set.
If you do not have a 30 sec eccentric, and you can't hold yourself over the bar for 10 sec, please do 5 ring rows @ 31x1

For the support hold:
you may also use a band. I want a nice turn out, no piking and look straight ahead.
If the ring dip support hold is too challenging, please do a support hold on rings in push up position or on the floor. 

April Class Schedule - Adding More Classes

Hello Fluxers! Happy Spring!

Based on your feedback we are making some important and exciting changes to the class schedule starting April 1st.

We are adding in more WODs to accommodate our new CrossFit competition stream and opening up more spots in our popular classes on Tuesday, Thursday, Friday, and Saturday.

Here is what will change beginning next week on April 1st:

Sunday and Monday:  no changes

Tuesday:
Momo at 4:15pm will move to McTavish gym
Acrobatics will change to 5:15pm at McTavish gym
The 6:15pm WOD will increase in numbers at the 13th Ave Gym

Wednesday: no changes

Thursday: Please note the 15 minute shift in schedule to accommodate athletes' work schedules
addition of a WOD at 4:30pm
5:30pm WOD
6:30pm Flux Kids at 13th / Momo at McTavish
7:30pm Gymnastics at 13th
8:30pm WOD

Friday:
addition of a WOD at 6:15pm
Flux House Blend changes to 7:15pm
Open Gym changes to 8:30pm

Saturday: 
All classes will be held at 13th Ave and have more spaces available with additional coaches
9-10am MoMo
10-11am WOD
11am-12pm Just Mobility
12-1pm Gymnastics
1-2pm Open Gym
2-3pm addition of WOD

Soon we should be able to open up our climbing classes again! 

And for a little more motivation here are 2 short videos showing off some of the skills that we have been working on in our Sunday Flux Monkeys and our Flux Porch Pups/ Big Dawgs' classes. Can you imagine what kind of awesome Flux movers these kids will be in 2 years, 5 years, 10 years?!


Thanks again for all of your feedback!
Coach Darci and Coach Charity 

 

Sunday, March 30, 2014

A.  For Time:
     Overhead Squats x 20  65/95 lbs
     KB Swings x 20 35/55 lbs
     Push Ups x 30
     Overhead Squats x 15
     KB Swings x 25
     Push Ups x 25
     Overhead Squats x 10
     KB Swings x 30
     Push Ups x 20 

Saturday, March 29, 2014

A. Back Squats
Session 1, 2 or 3
@ 32x2 x 4 sets

B. 60 Sec AMRAP Toes to Bar
    60 sec AMRAP Box Jumps
    Rest 60 sec.
     5 sets

Friday, March 28, 2014

Below you will find the final workout of the CrossFit 2014 Open.

However, if you don't want to do this workout, you may also choose the one below.

3 Rounds for Time:
5 thrusters 65/95
5 burpees
Rest 3 minutes
5 sets

Workout 14.5

MEN - includes Masters Men up to 54 years old
21-18-15-12-9-6-3 reps for time of:
95-lb. thrusters
Burpees
WOMEN - includes Masters Women up to 54 years old
21-18-15-12-9-6-3 reps for time of:
65-lb. thrusters
Burpees

MASTERS MEN - includes Masters Men 55+
21-18-15-12-9-6-3 reps for time of:
65-lb. thrusters
Burpees

MASTERS WOMEN - includes Masters Women 55+
21-18-15-12-9-6-3 reps for time of:
45-lb. thrusters
Burpees
Notes
This workout begins from the standing position with the barbell on the floor and the athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every second counts in this workout. Your score will the the time it takes to complete all 168 repetitions. There is no time cap for this workout.

This workout ends when the feet land on the other side of the bar on the final rep. Time will be recorded in full seconds. Do not round up. If you finish in 14:34.8, your score is 14:34.

Equipment
• Barbell
• Plates to load to the appropriate weight for your division

* If you do not use standard size bumper plates on the barbell you will also need:
• A 9.5-inch high target to jump over on the burpees

** The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 43 kg for the Men and, 29 kg for the Women, 29 kg for the Masters Men, 20 kg for the Masters Women.

Thursday, March 27, 2014

A. Front Squats
Beginners: @32x2 Session 1, 2 or 3.

Intermediate/Advanced: Session 1, 2 or 3 @ 30x2 x 4 sets

B. Shoulder Taps x AMRAP in 30 sec
     Rest 30 sec.
     V Ups x AMRAP in 30 sec
    Rest 30 sec.
    Jumping air squats x AMRAP in 30 sec
    Rest 30 sec.
   5 sets

Wednesday, March 26, 2014

A. Clean and Jerk
Beginners: push press 5, 5, 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Daily Max plus 2 sets of doubles.

B.  Power Cleans  x 10 @ 95/135 lbs
      Kipping chest to bar pull ups x AMRAP Unbroken or, less advanced: AMRAP in 60 sec.
      Rest 60 sec
      4 sets

Tuesday, March 25, 2014

A. OHS
Beginners: 5, 5, 5, 5, 5 Go up in weight with each set ONLY if you are achieving proper depth.
Intermediate and Advanced: 3, 3, 3, 3 (From the rack). Go up in weight with each set. Last set should be almost, if not to failure.

B.  Power Snatch
Beginners: 5, 5, 5, 5 - Go up on weight with each set if your coach gives you the go ahead.
Intermediate and Advanced: 3, 3, 3, 3 (go up in weight with each set). If you fail on your last set but you are close, take a rest and try again.

C. burpees x12
     KB Swings x 15 35/55 lbs
     Jumping Split Lunges x 10
     rest 30 sec.
     5 sets

Monday, March 24, 2014

A. Back Squats
Session 1 or 2
Session 2 numbers: @32x2, 5 reps, increase weight by 4%. 4 sets. All 4 sets at the same weight.

B. Pulling - Mechanical Advantage Set:
Unbroken acromion width weighted pull ups (Body must touch bar. NO Kipping).
rest 15 sec.
unbroken acromion width pull up
rest 15 sec
unbroken chin ups
rest 15 sec
unbroken hands together chin ups
rest 15 sec.
30 sec eccentric chin up
rest 15 sec.
5 ring rows  @ 3333
rest 15 sec
30 sec arch scap pulling
rest 30 sec.

Start anywhere but make sure you do 3-4 of the variations.  For instance, if you start with the most advanced level, you would finish at unbroken hands together chin ups.  If you start with 30 sec eccentric chin up, you finish with the 30 sec arch scap pulling.

C. Alternating Tabatas
Double Unders x 20 sec, rest 10 sec x 8 sets
Push ups x 20 sec, rest 10 sec x 8 sets

 

Sunday, March 23, 2014

A. Front Squats
Session 2 -@ 30x2 x 5 reps x 4 sets; rest 3-4 min. Increase weight by 4 %.
Beginners Session 2: @ 32x2 x 5 reps x 4 sets; rest 3-4 min. Increase weight by 4%

If this is your first squat session, see Wednesday's numbers.

B.  9 Rounds for Time:
      Toes to Bar x 9
     Box Jumps x 9
     Burpees x 9

    

Saturday, March 22, 2014

A. Clean and Jerk
Beginners: 5, 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Take 20 min and find your 1 RM. Down 15-20 lbs for 1 set of 2.

B. 5 rounds for Time:
    DB Push Press x 10 25/55 lbs (need to db for this)
    Hang Power Cleans x 5 105/155 lbs

Friday, March 21, 2014

CrossFit Open Wod #4

MEN - includes Masters Men up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row 
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 14 lb. to 9-foot target
30 cleans, 95 lb.
20 muscle-ups

MASTERS MEN - includes Masters Men 55+
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 9-foot target
30 cleans, 115 lb.
20 muscle-ups
MASTERS WOMEN - includes Masters Women 55+
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 10 lb. to 9-foot target
30 cleans, 65 lb.
20 muscle-ups

Thursday, March 20, 2014

A. Snatch
Advanced: Daily Max in 20 minutes plus 1 set of doubles at 15-20 lbs less
Intermediate: 3, 3, 3, 3
Beginners: 5, 5, 5, 5 Power Snatch

B. 3 Rounds for Time
     Row 15 calories
    12 chest to bar pull ups
    15 burpees

Wednesday, March 19, 2014

A. Front Squats- SESSION 1
6 reps @ 30x2 x 4 sets (keep weight the same across all 4 sets.
Beginners: 32x2 x 6 reps x 4 sets (keep the weight the same across all 4 sets.

B. Press SESSION 1 6 reps @ 31x1 x 4 sets (keep weight the same across all 4 sets.  
Beginners: 6 reps @ 32x2 x 4 sets (keep weight the same across all 4 sets. 

For both A and B, rest about 3 minutes between sets. 

C. 3 Rounds For Time:
50 double unders
30 wall balls 14/20 lbs

Beginners:
10 wall balls
rest 30 sec
either 15 attempts at double unders or 60 single unders
rest 60 sec.
4 sets 

Tuesday, March 18, 2014

A. Power Clean and Jerk
Beginners: 5, 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Take 20 min and find a 1RM, then do 1 set of doubles at 15-20 lbs less.


B. 5 Rounds for Time:
     Toes to Bar x 15
     Bulgarian Split Lunges x 10 85/135 lbs

Beginners:
Either reduce the reps or stall bar skin the cats
Keep reps same on Bulgarian split lunges
Rest 30 sec between movements. 

Monday, March 17, 2014

A1. Back Squat SESSION 1@ 32x2 6 reps x 4 sets. Please do all 4 sets at the same weight.
For the next several weeks, we will be following a Poliquin prescription for both front and back squats.  YOU MUST HIT 6 REPS and YOU MUST ADHERE TO THE TEMPO.  


A2. Muscle Ups
Advanced: AMRAP kipping in 2 minutes x 4 sets
Intermediate: Muscle ups with bands x 3 reps x 4 sets 
Intermediate 2: 3-5 bar dips @ 51x1 pr 1-3 ring dips @ 51x1 x 4 sets, rest 90 sec. 3-5 chin ups or pull ups @ 31x1 x 4 sets
Beginner: 1 x 20 sec eccentric push up; rest 60 sec, 5 ring rows x 4 sets

Rest 90 sec between movements.

B.  3 Rounds for time
     Push ups x 10/15
     DB Snatch alternating x 12
     Thrusters x 12 35/45 lbs




 

Friday, March 14, 2014 OPEN WOD #3

Ok, this is not my favourite workout. Please take caution with this one.  The combination of higher and higher reps and heavier and heavier weights on the deadlift seems like a recipe for disaster.  Please take many breaks on the deadlifts and maintain spinal integrity.  I don't want ANY spinal injuries tomorrow.  My advise to you is to take the deadlifts slowly and break them up.

If you are not doing the OPEN, I would prefer you do the following:

2 Rounds for Time

7 deadlifts 205/315 lbs (scale as needed)

12 box jumps 20/24"

Rest 3 min

3 sets

Beginners:

5 deadlifts 

rest 60 sec.

10 box jumps

rest 60 sec.

5 sets. 

Workout 14.3

MEN - includes Masters Men up to 54 years old
Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch

WOMEN - includes Masters Women up to 54 years old
Complete as many reps as possible in 8 minutes of:
95-lb. deadlifts, 10 reps
15 box jumps, 20-inch
135-lb. deadlifts, 15 reps
15 box jumps, 20-inch
155-lb. deadlifts, 20 reps
15 box jumps, 20-inch
185-lb. deadlifts, 25 reps
15 box jumps, 20-inch
205-lb. deadlifts, 30 reps
15 box jumps, 20-inch
225-lb. deadlifts, 35 reps
15 box jumps, 20-inch

MASTERS MEN - includes Masters Men 55+
Complete as many reps as possible in 8 minutes of:
95-lb. deadlifts, 10 reps
15 box jumps, 20-inch
135-lb. deadlifts, 15 reps
15 box jumps, 20-inch
185-lb. deadlifts, 20 reps
15 box jumps, 20-inch
225-lb. deadlifts, 25 reps
15 box jumps, 20-inch
275-lb. deadlifts, 30 reps
15 box jumps, 20-inch
315-lb. deadlifts, 35 reps
15 box jumps, 20-inch
MASTERS WOMEN - includes Masters Women 55+
Complete as many reps as possible in 8 minutes of:
65-lb. deadlifts, 10 reps
15 box jumps, 20-inch
95-lb. deadlifts, 15 reps
15 box jumps, 20-inch
115-lb. deadlifts, 20 reps
15 box jumps, 20-inch
135-lb. deadlifts, 25 reps
15 box jumps, 20-inch
155-lb. deadlifts, 30 reps
15 box jumps, 20-inch
185-lb. deadlifts, 35 reps
15 box jumps, 20-inch
Notes
This workout begins from the standing position with the barbell on the floor and the Athlete standing tall. Each time the Athlete returns to the deadlift they will be responsible for loading their own barbell to the next appropriate weight. The same barbell must be used for the entire workout, and the Athlete may not receive assistance when changing the loads. Using additional pre-loaded barbells is not permitted.
Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the total number of reps completed plus your tiebreak time (see below).
Special Tiebreak
In this workout, we are using a special tiebreak method. At the end of each set of 15 box jumps time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the time of the last completed sets of box jumps.
For example, a male athlete finishes all the reps up to and including 25 deadlifts at 275 lb. plus an additional 5 box jumps, for a total of 120 reps. This is his score. He also finished the 15th box jump of the round with 135 lb. in 0:45, the 15th box jump of the round with 185 lb. in 2:14, and the 15th box jump of the round with 225 lb. in 6:32. In this case he will enter 6:32 as his time in the tiebreak field since this was the time of completion of his last full set of box jumps. This athlete would be ranked above someone who got 120 reps and a tiebreak time of 7:02, but below someone with 120 reps and a tiebreak time of 6:11.
Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recom- mended that you set your clock to count up.

CHOLESTEROL - PART 1

Here we go again. More discussion of cholesterol.

Fat has gotten a bad rap for the last 30 years. The two mainstream myths are that fat makes you fat and that a diet high in fat leads to high cholesterol which then leads to heart disease.

The first article is by Dr. Mark Sisson. I like this one as it is a good general primer on understanding what cholesterol is and why it is a vital to our body. There are many myths out there surrounding cholesterol so it is a good idea to read both sides of the story. Because the mainstream narrative is that people with high cholesterol are more susceptible to heart attacks, I will present literature which counters this facile assumption.

In this first article below, Dr. Sisson lists and interprets all of he different acronyms associated with cholesterol readings.  Here you will get a basic understanding of HDL and LDL and Triglycerides.  The main take home message here is that LDL on its own is NOT a very good marker for heart disease, but rather what you should be concerned with is LDL that is OXIDIZED. INFLAMMATION also plays a significant role in cardiovascular health.  You can have the  size of your LDL particles tested too. Are they light and fluffy (a good thing) or are they tight and dense (a bad thing).  You can read more about inflammation and oxidation below.

The following is an excerpt from Sisson's article.
To make things simple: Inflammation and sugar, including grains and starches go hand in hand.
Free Radicals oxidize LDL, primarily trans fat (stay away from processed food). 

Officer, You Got the Wrong Guy!
I’ve said it before, and I’ll say it again. Sound and reliable medical research hasn’t proven that lowering (or low) cholesterol in and of itself reduces risk of death from heart disease across a population. Yes, there is always that single isolated guy who throws off the curve, but he (or she) is a statistical anomaly and doesn’t negate the legitimacy of the model. For instance, the Japanese people of Okinawa are among the healthiest in the world. Their heart disease rate is extremely low, but they tend to have “elevated” cholesterol levels.

The fact is, half of all first time heart attack sufferers have a perfectly “normal” cholesterol profile. What does this tell you? There must be some other piece here behind the “other half” and, I would solidly argue, behind the first half. Cholesterol is a red herring.

It all boils down to inflammation. Inflammation is the number one factor in heart disease. This is an accepted fact now, but it still gets little attention and no real prevention or treatment. Think about it: you have your cholesterol levels checked every five years or more if your profile is “problematic.” When do you have biomarkers for inflammation checked? Unless you’ve had a heart attack or been diagnosed with a serious medical condition, probably never.

Inflammation. What is it caused by? Not fat, but carbohydrates. Yes, sugars and processed carbs are highest on the list of perpetrators here, but grains and starches as a whole contribute to the problem. LDL rises directly not with the amount of saturated fat you eat but with rising levels of inflammation caused by carbs and trans fats.

Oxidation. Furthermore, nearly every study suggests that LDL is only a true threat when it’s oxidized. What oxidizes it? Free radicals. We’re talking trans fats primarily, that beast of an additive found in countless food products (as opposed to foods). What counteracts free radicals (because we all naturally have some in us)? Anti-oxidants: veggies and fruits, of course, as well as nuts, olive oil, etc. Consider also a broad-based multi-antioxidant supplement containing those nutrients shown to decrease oxidation.

Back to the red herring issue. Substantially “elevated” cholesterol, low HDL or high LDL might be reason to give you pause, but not for the reason you might think. The number can tell you that something is amiss, but they’re a symptom of the larger concern rather than the main issue itself. Cholesterol profile can be impacted by other conditions such as hypothyroidism, untreated diabetes or pre-diabetes, pregnancy (surprise!), lactation, stress, liver conditions, heart disease (symptom, not cause of), etc. Talk to your doctor about what your numbers mean in the grand scheme of your health. And see if you can get a read on other markers, like C-reactive protein (an inflammatory indicator) and those small particle LDL numbers.

Read more: http://www.marksdailyapple.com/cholesterol/#ixzz2vlYf2qGk

FOOD - What Is It? Part 1

What is Food?

It seems like a silly question to ask.

And yet, everyday we consume "stuff" that really should not qualify as Food. What sort of stuff am I talking about?  The row upon row of processed or value added products that line the aisles of our grocery stores and even health food stores.

Protein powder
protein bars
soup mixes
most things in a can (unless you canned it yourself).
gluten free products - Do we really need gluten free marshmallows, or organic mac and cheese? 
Processed food such as cereal, canned soup, or microwavable quick dishes.

What are some of the ingredients in such items?  Sodium Carboxymethylcellulose, sucralose, hydrolyzed plant protein, canola oil, silicone dioxide, maltodextrin.  This stuff isn't food.  I mean, it's not like I can pick hydrolyzed plant protein out of the garden and munch away. It won't nourish the body.

I imagine my great grandparents going into a grocery store.  How strange it would be for them!  Soy protein isolate? Disodium Guanylate? What is this stuff?  The next time you go to the grocery store, "look awry" at the products on the shelf. De-normalize these products, with their bright and shiny packaging.

Let's take a typical product that you would find on the above shelves, the ubiquitous nutri-grain bar that is a staple snack for many kids.  Read below to find out what is in one of these bars.  Or, if you don't feel like reading the whole article, here is a quick list of some of the ingredients.

"The outer portion contains:
Whole grain oats, enriched flour (which is really processed flour-- notice it's not "whole wheat flour") enriched with niacin, reduced iron, vitamin B1, vitamin B3 and folic acid, then later comes whole wheat flour and soybean oil.

So far, all that isn't too bad, although "whole wheat" should have come before, or totally substituted for, the enriched flour. But now here come the extra ingredients and additives with brief explanations, in order of appearance on the label:
tBHQ (added to the soybean oil) - Short for tertiary butylhydroquinone, this common antioxidant additive keeps the soybean oil from going rancid in your snack bar and increasing shelf life. A 2004 study in the Journal of Drug Metabolism and Disposition showed that tBHQ might have tumor promoting properties. A 1993 study published in the journal Carcinogenesis found that esophageal, nodal and stomach papillomas (benign tumors) were increased in rats given tBQH.
Citric acid (added to the soybean oil) - Also used to keep the soybean oil fresh.

High Fructose Corn Syrup - Um, haven't we heard enough about this cheap, unnecessary, man-made refined corn syrup, which has been implicated to possibly cause diabetes, obesity, metabolic syndrome and liver disease? Yes, this Nutri-Grain bar still contains it. It's time for us to write Kellogg's."

http://www.fitday.com/fitness-articles/fitness/whats-really-in-this


NOW ASK YOURSELF, HOW ON EARTH DID WE GET TO THE POINT WHERE WE THINK NOTHING OF EATING tertiary butylhydroquinone, but nutrient dense food such as organ meat, butter, beef tallow etc, is considered unhealthy and even disgusting.  The above nutrient dense foods  have been a staple in diets all around the globe for thousands of years and for good reason! 

We need to turn these normalized assumptions on their heads. Let's get a little topsy turvy!

High Fructose corn syrup and sucralose should elicit repulsion whereas this yummy and nutrient dense beef heart pictured below should make our mouth's water!  Families should be clamoring to dive into a properly prepared beef heart. You can't beat the nutritional benefits of organ meat. Moreover, by using the entire animal, we can stretch our food budget and produce far less waste. Epigeneticists such as as Dr. Kate Shanahan argue that the modern trend away from nutrient dense foods such as organ meat is having a deleterious effect on future generations.  This makes sense. As each generation moves further and further away from real food and gravitates towards the quick and easy, how can this not  affect the health of future generations? 

http://articles.mercola.com/sites/articles/archive/2013/12/30/eating-organ-meats.aspx

Read the article above by Dr. Mercola to learn all about why organ meat has long been valued over the muscle meats (sirloin steaks and chicken breasts for instance).

Saturday, March 15, 2014

A.  Every 90 sec, do 3 power snatches @ approximately 75-85% of your max for 7 sets.
Intermediate: 85-90%
Beginner: 5, 5, 5, 5

B. 9 Rounds for Time:
9 thrusters x 65/95 lbs
9 chest to bar pull ups

Thursday, March 13, 2014

Rest Day for Those Participating in the Open

A. Kipping Tutorial for those who need it. 10 minutes. Note- in order to work on your kip, you need a minimum of a 30 sec eccentric chin up.

B. If you don't need the practice, do:
Tabata Toes to Bar x 20 sec of work and 10 sec of rest x 8 sets. 

B. If you are more intermediate and you need more volume, do:
60 sec toes to bar
rest 60 sec
5 sets

B. If you are not close to a toes to bar, please do: 5 stall bar skin the cats x 5 sets; rest 60 sec. 

B.  4 Rounds for Time:
     OHS x 10  85/125 lbs
     KB Swings x 12  35/55 lbs

Wednesday, March 12, 2014

A. Every 90 sec, do 3 power cleans @ approximately 75-80% of your max for 7 sets.

Intermediate: do 5 power cleans at approximately 80-85% of your max for 7 sets.

Beginners:  5 power cleans x 5 sets

B. 5 Rounds For Time:
Alternating DB Snatch x 12
burpees x 12
air squats x 20

Tuesday, March 11, 2014

A.  Kipping pull up tutorial for those who need the practice. 15 minutes

A. If you don't need the practice, please do the following:
Tabata chest to bar pull ups
20 sec of work/10 sec of rest x 8 sets
If you have just recently achieved kipping pull-ups, just focus on chin over the vertical plane of the bar.

If your coach does not want you kipping yet, please do:
3 ring rows @ 51x1 x 5 sets; rest 100 sec.

B.  5 Rounds for Time:
     Power Snatch x 5  85/125 lbs
     wall balls without the squat x 10 14/20 lbs
     Box Jumps x 15 20/24"

Monday, March 10, 2014

A. Overhead Squats
Were you disappointed with your OHS in the Open?  Here's an opportunity to work on them.

 7, 7, 7, 7
Note: Make very small increases in weight.  Have your coach demonstrate how to properly rack the bar in the overhead position.  If you are more advanced, make bigger jumps.

More Advanced:  AMRAP in 6 minutes:
5 OHS 105/145 lbs
3 kipping muscle ups or 3 banded muscle ups

B. Clean and Jerk x 5 reps (tough but manageable). These are not for time.
     zero seconds rest
     For Time:
     21 calorie row
     45 sec AMRAP ring dips or bar dips or push ups
     Rest 3 min.
     3 sets

Beginners: clean and jerk x 5 reps (not too heavy)
reduce row if necessary
push ups to an elevated height

Friday, March 14, 2014

OPEN WOD

Sunday, March 9, 2014

A.  Cleans from blocks
Beginners: 5, 5, 5, 5
Intermediate and Beginners: 3, 3, 3, 3

B.  Push Ups
Beginners: Pick a challenging height and do as many as possible in 12 minutes.  You should only be doing 1-3 reps at a time. 

Intermediate: AMRAP push ups in 10 minutes. This is you if you can only do 5 perfect push ups.

Advanced: On the minute, do 20 KB Swings 35/55 lbs followed by AMRAP of perfect ring push ups until you hit 65 ring push ups.   This is you if you have 15 perfect push ups.

C. Toes to Bar
Beginners: Stall bar skin the cats x 5 reps x 5 sets; rest 90 sec.

Intermediate/Advanced: AMRAP Toes to Bar in 30 sec
Rest 30 sec.
5 sets

Jen off to Red Deer for CrossFit Level 1 Certification

Our newest coach mentoree, Jen Hammer is off to take her CrossFit Level 1 certification in Red Deer this week.
Good luck Jen!!

Saturday, March 9, 2014

WARM UP
rolling warm up
stall bar shoulder openers (advanced will nor require the stall bars but will be able to do it with hands on plates).

 A.  Tall muscle snatch AMRAP in 30 sec 55/75 lbs
      Rest 30 sec
      Box Jumps AMRAP in 30 sec 20/24"
      Rest 30 sec
      Kipping Muscle Ups AMRAP in 30 sec
      Rest 30 sec.
      OHS AMRAP in 30 sec 55/75 lbs
      Rest 60 sec.
      6 sets


B1. Straddle Ups x 5 x 2 sets

B2. Bridge wall walks x 5 x 2 sets

Friday, March 8, 2014

CrossFit Open WOD 2

Workout 14.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   10 overhead squats

   10 chest-to-bar pull-ups

From 3:00-6:00

   2 rounds of:

   12 overhead squats

   12 chest-to-bar pull-ups

From 6:00-9:00

   2 rounds of:

   14 overhead squats

   14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds
MEN - includes Masters Men up to 54 years old
95-lb. overhead squats
Chest-to-bar pull-ups

WOMEN - includes Masters Women up to 54 years old
65-lb. overhead squats
Chest-to-bar pull-ups

MASTERS MEN - includes Masters Men 55+
65-lb. overhead squats
Chin-over-bar pull-ups
MASTERS WOMEN - includes Masters Women 55+
45-lb. overhead squats
Jumping chest-to-bar pull-ups
Notes
Each 3-minute section begins from the standing position with the barbell on the floor and the Athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every rep counts in this workout. You will enter your score as the total number of reps. See the Scorecard for assistance in calculating the rep total.
Time Bonus
This workout begins as a standard three-minute couplet of two rounds of 10 overhead squats and 10 chest-to-bar pull-ups. If you complete all 40 reps (two complete rounds) before the time cap you will rest until the three minutes is up before beginning the next segment. In the second segment, minute 3 to minute 6, you will attempt two rounds of 12 overhead squats and 12 chest-to-bar pull-ups. If you complete all 48 reps (two complete rounds) before the time cap you will rest until the six minutes is up before beginning the next segment. In the third segment, minute 6 to minute 9, you will attempt two rounds of 14 overhead squats and 14 chest-to-bar pull-ups. If you complete all 56 reps (two complete rounds) before the time cap you will rest until the nine minutes is up before beginning the next segment. You will continue in this pattern for as long as possible. Sixteen reps of each during minutes 9 to 12, 18 reps of each during minutes 12 to 15, etc.
Your workout is over whenever you do not complete two full rounds of the couplet within the time cap and your score will be the total number of reps you complete.
For example, if you complete the first two rounds of 10s (40 reps) in 2:30, you will rest until 3:00 before beginning the rounds of 12s. If you then complete one full round of 12s plus an additional 10 overhead squats (34 reps) by minute 6, your workout is over. Your score will be 74 (40 reps from the first segment plus 34 reps from the second segment).
Equipment:
• Barbell
• Collars
• Plates to load to the appropriate weights for your division
• Pull-up bar
*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 43 kg for the Men and, 29 kg for the Women, 29 kg for the Masters Men, 20 kg for the Masters Women.

Thursday, March 6, 2014

Rest Day for those competing in the Open.

WARM UP
5 minutes of joint prep
work on role and shublule - advanced: 2 lengths of each.
People new to the movements should do 5 minutes of practice on each one.
weighted shoulder openers in bodyline position x 10 reps with 30 sec hold x 2 sets


A. 60 sec Push Press 75/125 lbs
     60 sec Kettlebell Swings x 35/55 lbs CrossFit Style
     rest 60 sec.
    6 sets 
    

Wednesday, March 5, 2014

WARM UP
 10 minutes of joint prep.

A1. 10 burpees at 60% intensity
Zero seconds rest
A2. 30 double unders
3 sets

With an empty barbell: 10 hang jumps, 10 tall muscle cleans x 2 sets.  With the hang jumps, work on keeping your arms straight as you jump and hitting the bar off your thigh. For the tall muscle cleans, work on pulling with your arms to get yourself under the bar. Do some the wrong way and the right way to feel the difference. What is the wrong way? You will receive the bar with low elbows.  

 A.  AMRAP in 5 minutes:
      Hang Power cleans x 7   85/135 lbs
      Double Unders x 30
      
Rest 10 minutes.

Repeat.


B. Cuban rotations@ 3131
warm up set of 12 reps, followed by 8, 8, 8
     
 

Tuesday, March 4, 2014

WARM UP
Keep warm up to 10 minutes of joint prep. 


A. Thrusters x 12 85/135 lbs
     Box Jumps x 12 20/24 "
     Kipping Pull ups x 12 (chest to bar for advanced)
     Row x 9 calories
     burpees x 12

Active rest for 6 minutes.
5 sets

Beginners - please rest 30 sec between movements. 

Monday, March 3, 2014

WARM UP
Rolling warm up in this order - pike, butterfly, split, squat, pistol
5 min of shoulder prep - coach's choice
A1. 5 bridge wall walks x 2 sets
A2. 5 straddle ups x 2 sets

 A. 30 sec AMRAP Split Jumps
     30 sec rest
     30 sec AMRAP kipping muscle ups
     30 sec rest
     30 sec AMRAP Kettlebell Snatch  35/55 lbs
     rest 30 sec
     6 sets 

Substitute muscle ups in this order with banded muscle ups, ring dips, bar dips, push ups
Snatch - First round left hand, second round right hand, and so on.

Beginners or people with knee instability- stationary lunges
KB High Pulls if the technique isn't quite there yet.
Beginners should be on the same clock but slow it down to ensure perfect execution.

Sunday, March 2, 2014

A. TGU
30 reps - Not For Time - but rest as little as possible and only as much as necessary - 25/55 lbs

B.   For Time:
      100 Double Unders
      3 Rounds
      15 ring push ups
      12 deadlifts 185/275 lbs
     100 Double Unders