A. 20 min of tech work on cleans
Tall muscle cleans
Clean High Pull from the Midthigh
Hang Power Cleans
Halting Clean Deadlifts
tall clean
http://www.performancemenu.com/exercises/exercise.php?exerciseID=100
http://www.performancemenu.com/exercises/exercise.php?exerciseID=185
http://www.performancemenu.com/exercises/exercise.php?exerciseID=150
B. Event 2 of the CrossFit Open
15 min AMRAP:
9 deadlifts 100/155 lbs
12 push-ups
15 box jumps 20/24"
Thursday, March 31, 2011
Eat Your Liver!
How many of you eat liver?
I am going to give the raw liver pills a try with the liver from Cool Springs Ranch. Here is a great article on why you should eat liver from the Weston A. Price Foundation.
The following is an excerpt from the Weston A. Price article on the health benefits of liver.
So what makes liver so wonderful? Quite simply, it contains more nutrients, gram for gram, than any other food. In summary, liver provides:
An excellent source of high-quality protein
Nature’s most concentrated source of vitamin A
All the B vitamins in abundance, particularly vitamin B12
One of our best sources of folic acid
A highly usable form of iron
Trace elements such as copper, zinc and chromium; liver is our best source of copper
An unidentified anti-fatigue factor
CoQ10, a nutrient that is especially important for cardio-vascular function
A good source of purines, nitrogen-containing compounds that serve as precursors for DNA and RNA.
ANTI-FATIGUE FACTOR
Liver’s as-yet-unidentified anti-fatigue factor makes it a favorite with athletes and bodybuilders. The factor was described by Benjamin K. Ershoff, PhD, in a July 1951 article published in the Proceedings for the Society for Experimental Biology and Medicine.
Ershoff divided laboratory rats into three groups. The first ate a basic diet, fortified with 11 vitamins. The second ate the same diet, along with an additional supply of vitamin B complex. The third ate the original diet, but instead of vitamin B complex received 10 percent of rations as powdered liver.
A 1975 article published in Prevention magazine described the experiment as follows: "After several weeks, the animals were placed one by one into a drum of cold water from which they could not climb out. They literally were forced to sink or swim. Rats in the first group swam for an average 13.3 minutes before giving up. The second group, which had the added fortifications of B vitamins, swam for an average of 13.4 minutes. Of the last group of rats, the ones receiving liver, three swam for 63, 83 and 87 minutes. The other nine rats in this group were still swimming vigorously at the end of two hours when the test was terminated. Something in the liver had prevented them from becoming exhausted. To this day scientists have not been able to pin a label on this anti-fatigue factor."
http://www.westonaprice.org/food-features/509-liver-files?qh=YTo0OntpOjA7czozOiJyYXciO2k6MTtzOjU6ImxpdmVyIjtpOjI7czo2OiJsaXZlcnMiO2k6MztzOjk6InJhdyBsaXZlciI7fQ%3D%3D
And... from Mark's Daily Apple:
http://www.marksdailyapple.com/organ-meats/
I am going to give the raw liver pills a try with the liver from Cool Springs Ranch. Here is a great article on why you should eat liver from the Weston A. Price Foundation.
The following is an excerpt from the Weston A. Price article on the health benefits of liver.
So what makes liver so wonderful? Quite simply, it contains more nutrients, gram for gram, than any other food. In summary, liver provides:
An excellent source of high-quality protein
Nature’s most concentrated source of vitamin A
All the B vitamins in abundance, particularly vitamin B12
One of our best sources of folic acid
A highly usable form of iron
Trace elements such as copper, zinc and chromium; liver is our best source of copper
An unidentified anti-fatigue factor
CoQ10, a nutrient that is especially important for cardio-vascular function
A good source of purines, nitrogen-containing compounds that serve as precursors for DNA and RNA.
ANTI-FATIGUE FACTOR
Liver’s as-yet-unidentified anti-fatigue factor makes it a favorite with athletes and bodybuilders. The factor was described by Benjamin K. Ershoff, PhD, in a July 1951 article published in the Proceedings for the Society for Experimental Biology and Medicine.
Ershoff divided laboratory rats into three groups. The first ate a basic diet, fortified with 11 vitamins. The second ate the same diet, along with an additional supply of vitamin B complex. The third ate the original diet, but instead of vitamin B complex received 10 percent of rations as powdered liver.
A 1975 article published in Prevention magazine described the experiment as follows: "After several weeks, the animals were placed one by one into a drum of cold water from which they could not climb out. They literally were forced to sink or swim. Rats in the first group swam for an average 13.3 minutes before giving up. The second group, which had the added fortifications of B vitamins, swam for an average of 13.4 minutes. Of the last group of rats, the ones receiving liver, three swam for 63, 83 and 87 minutes. The other nine rats in this group were still swimming vigorously at the end of two hours when the test was terminated. Something in the liver had prevented them from becoming exhausted. To this day scientists have not been able to pin a label on this anti-fatigue factor."
http://www.westonaprice.org/food-features/509-liver-files?qh=YTo0OntpOjA7czozOiJyYXciO2k6MTtzOjU6ImxpdmVyIjtpOjI7czo2OiJsaXZlcnMiO2k6MztzOjk6InJhdyBsaXZlciI7fQ%3D%3D
And... from Mark's Daily Apple:
http://www.marksdailyapple.com/organ-meats/
Running on Sunday
Just to let you know, we will be running on Sunday. We are doing the benchmark WOD Helen. We will have a new 400 meter route that is much drier than the alley route.
For those of you new to Helen...
This is a video of James "OPT" Fitzgerald. James is my coach and I am also studying with him through his Coaching Certification Program. You can read all about the program through the link below.
http://optimumtraining.ca/ccp
For those of you new to Helen...
This is a video of James "OPT" Fitzgerald. James is my coach and I am also studying with him through his Coaching Certification Program. You can read all about the program through the link below.
http://optimumtraining.ca/ccp
Wednesday, March 30, 2011
Thursday, March 31, 2011
A. Deadlifts -see Friday, March 25
Beginner: 5, 5, 5; rest 2 min
Advanced: 3, 3, 3, 3; rest 3 min
B. For Time:
Front squats x 9 85/125 lbs
knee to elbows x 11
burpees x 9
3 sets
C. Rest 5 min and do 10 min of muscle-up practice - NO KIP.
More words of wisdom from Mr. Rippetoe.
Beginner: 5, 5, 5; rest 2 min
Advanced: 3, 3, 3, 3; rest 3 min
B. For Time:
Front squats x 9 85/125 lbs
knee to elbows x 11
burpees x 9
3 sets
C. Rest 5 min and do 10 min of muscle-up practice - NO KIP.
More words of wisdom from Mr. Rippetoe.
Wednesday, March 30, 2011
For Times
Box Jumps x 14 24"
Renegade rows x 14 (7 per arm) 35/50 lbs
Row 300 meters
Rest 5 min
5 sets
Box Jumps x 14 24"
Renegade rows x 14 (7 per arm) 35/50 lbs
Row 300 meters
Rest 5 min
5 sets
Tuesday, March 29, 2011
Cultural Makers at Flux
Congratulations to fellow Fluxer Gerry on his 2010 CBC Literary Award! You can read all about his accomplishments below.
http://www.cbc.ca/radio/literaryawards/2011/03/the-winners-circle-brian-brett-and-gerald-hill.html
And... Mr. Ty Hammer will be playing with his band The Lonesome Weekends on Friday April 8th at The Artesian! I put up a poster in the change area.
http://www.cbc.ca/radio/literaryawards/2011/03/the-winners-circle-brian-brett-and-gerald-hill.html
And... Mr. Ty Hammer will be playing with his band The Lonesome Weekends on Friday April 8th at The Artesian! I put up a poster in the change area.
Monday, March 28, 2011
Tuesday, March 29, 2011
A. Power cleans
3, 3, 3, 3, 3; rest 3 min
B. 7 Rounds
7 ring dips
25 kb swings 35/50 lbs
For Time
3, 3, 3, 3, 3; rest 3 min
B. 7 Rounds
7 ring dips
25 kb swings 35/50 lbs
For Time
Intro Sessions starting this weekend!
The next round of intro sessions for groupon folks and others is starting this weekend. We have 2 spots left in the Saturday, April 2nd intro #1 session (1-2pm) and 4 spaces left intro #1 session beginning on Thursday, April 7th (8:30-9:30pm).
If you know anyone who bought the groupon and wants to get started, they should email me to register asap.
Also, if you know anyone else (who didn't purchase the groupon) and would like to get started we can also get them in to this round of intro sessions.
Thanks,
Charity
If you know anyone who bought the groupon and wants to get started, they should email me to register asap.
Also, if you know anyone else (who didn't purchase the groupon) and would like to get started we can also get them in to this round of intro sessions.
Thanks,
Charity
Sunday, March 27, 2011
Monday, March 28, 2011
A. Back Squats
5, 5, 5 @ 22X2, rest 2 min.
B. For Time:
4 push press or push jerk 85/125 lbs
6 pull-ups
8 burpees
8 rounds
Saturday, March 26, 2011
Sunday, March 27, 2011
A. Work on Handstands for 10 min.
B. For Time:
Thrusters x 10 65/95 lbs
Kb Swings x 15 35/50 lb
5 sets
B. For Time:
Thrusters x 10 65/95 lbs
Kb Swings x 15 35/50 lb
5 sets
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