Friday 030113

Workout of the Day

Push Press

4-6 x 5

WOD

3 Rounds:

1 Minute Max Thrusters

1 Minute Rest

1 Minute Max Toes to Bar

1 Minute Rest

Mobility

K-Starr and Carl Paoli talk about tension and its application during your lifts. This is some edjumacation here, understanding your body and how it operates will help make you a more aware and more efficient mover.

Strength

A great article from Talk to Me Johnnie that has been circling around the Facebook… If you haven’t gotten a chance to read it yet, give it a looksy! 

42 Things I Learned Leading Up to 2013

Recipe

BACON! This muffin recipe from Paleology101 has BACON in it! BACON! NOMNOMNOM. 

Banana Maple Bacon Muffins

 

Thursday 022813

Workout of the Day

Handstand Clinic with Coach for 15 Minutes

20 Minute AMRAP:

1 Deadlift (315/225)

10 Box Jumps (24/20)

200m Sprint

Mobility

If you have a problem with lower back tightness, or if you do a lot of working out followed by sitting/driving/etc check out this mobility from K-Starr. Free your tissues, fix yourself! 

Strength

Whose of the mindset to work smarter, not harder? Anyone? Why don’t you put that to work with your diet as well…? Eat smarter, not…less. Read up! 

Keep it Simple and Eat Smarter

Recipe

These little dream balls look finger-lickin’ good! Need a healthy, yummy recipe to take to a party? Use this! Or make a din-din out of it! Found this recipe on Against All Grain, check it out! 

Turkey Meatballs with Sweet-N-Sour Sauce

 

Wednesday 022713

Workout of the Day

Power Snatch

10 Minutes to Work Up to a Heavy Single

WOD

21-15-9

Power Snatch (95/65)

Wall Ball Shots

Mobility

K-Starr talks about the set-up for the back squat, but this mobility has a multitude of uses including the overhead position of the power snatch. Try it out, especially if tight shoulders are an issue for you (excuse the distraction-attempts by the kiddos)! 

Strength

Read up on some different ways to end your day from Mark’s Daily Apple.

12 Healthy Ways to End the Day

Recipe

A quote straight from Meatified about this recipe “This “sandwich” is the love child of a hangover and frittata.” Enjoy it. 

No-Bread Bacon & Egg “Sandwich”

 

Tuesday 022613

Workout of the Day

Front Squat

4-6 x 5

WOD

Tabata Row then

1 Minute Max Burpees

**Cash Out: Mobility**

Mobility

Here’s a little mobility for your hips, couch stretch gone bad in this one.. grab two bands and get to opening your hips for some front squatting! 

Strength

How much thought do you put into your foot position during your lifts? If it’s not part of your set-up routine, you are not giving yourself the most possible advantage. Feet are important in every single lift. Here’s an article from Bill Starr that’s on the CrossFit Journal. Check it out. 

Feet First

Recipe

OMG. This recipe from Of Goats and Greens looks super yummy (but hey, I’m a sucker for anything with Goat cheese…), I can’t wait to try it out! A great way to stay on track with clean eating is making lots of yummy little egg cupcakes for the morning, so all you have to do it heat ‘em up! 

Baked Eggs with Veggies & Goat Cheese

 

Monday 022513

Workout of the Day

Lift

[Power Clean + Hang Clean] x 6

WOD

5 Minute AMRAP:

5 KB Cleans

10 HSPU

2 Minutes Rest

5 Minute AMRAP:

20 KB Swings

10 GHD Situps

To the “OC” Athletes From Your Coaches About the New Cycle

Alright y’all.  We are going to be starting a new programming cycle this upcoming Monday, and with that we coaches wanted to address and explain a couple things!

THE OPEN

First things first, The CrossFit Games Open starts March 6th, and we want you guys to sign up! CrossFit has become a sport, whether you do it for competition or for your general health and wellbeing, it is competitive in nature. This is an opportunity for a little taste of competition and to see where you stack up against…everyone else around the world! The workouts are meant to be a tester for everyone, ages 9 to 90, and for all levels. If you need to scale, that’s okay; it’s about community. This is a community activity that extends past our gym; it goes all around the world. This is what its about y’all, give it a shot! We will be programming the Open workouts on Thursdays, so sign up and participate!

STRENGTH- OLY LIFTS

Next up, this cycle will be doing a couple of things for us, including getting us ready for The Open. We get the opportunity to use all the strength we’ve gained from Coach Matt’s strength cycles now in developing our Olympic Lifts! So, the strength portions of our daily WOD’s will be geared toward the Oly’s or strengthening the technical parts of our Oly’s.

We will be getting away from percentages and getting into ranges. So, when you come in to the gym and see something like 3-5 x 5, that means we are doing 5 sets of 3 to 5 reps. You get to pick your weights based on this, and will add weight each set. We obviously want you to start with a weight you can do 5 reps at, but get to a weight that is hard to push out 3 reps! It’s all about creating new pathways, giving YOU the control of your progress and reinforcing your confidence in your abilities. Use this opportunity to push yourself in a new way, a way that will strengthen you physically and mentally.

WOD- INTERVALS AND YOUR MOTOR

The daily WOD will include workouts that are designed to develop and rev your motor. The workouts will include some high-intensity intervals as well as shorter workouts that require high output, like The Open will. What else can interval training do for you? Well, (depending on your goals) increase your gains in body composition! If you want to look like a marathon runner, this cycle won’t get you that. If you want to look like a sprinter, here’s your chance.

 

 

 

How to approach intervals is simple. Don’t rest until it’s time to rest. In this cycle, you will learn a lot about your body’s (and for some of you, your mind’s) ability to sprint and recover. The workouts are designed to encourage high output followed by recovery, so if you leave feeling like “huh, I didn’t even get tired from that,” you didn’t push through the working intervals as hard as you could of.

CLINICS

Last thing, we will be doing clinics before the workouts on Thursdays for some of the more technical pieces that are involved with CrossFit. Things like Muscle-Ups, Handstands, Pistols, etc are on the list to go over! Get excited! Even if Thursday is your rest day, come in and get some of the knowledge from the Clinic, then work on your mobility.

 

That’s it y’all! Can’t wait to start, POST YOUR SCORES AND TIMES! Why? If you want to track your progress and see your improvements on your lifts and workouts, you can use the website to do so and easily find your previous scores. If you want to be competitive (which as was stated earlier is inherent in the sport) you can use the website to compare your scores with others in your performance “bracket” and use it as motivation for the next day! 

 

Saturday 022313

Workout of the Day

This workout was created by our own Coach KC for the USS Enterprise. The Enterprise, the world’s first nuclear-powered aircraft carrier, was decommissioned this past December (after KC’s deployment). Classified as CVN-65, after 24 deployments and over 51 years of service (and a cameo in Top Gun), the Enterprise leaves a legacy to be remembered and is commemorated with this workout from KC.


24 Minute AMRAP:

51 Deadlifts (135/95)

65 Pull-Ups

51 Hand Release Push-Ups

65 Overhead Walking Lunges (45/25)

 

Friday 022213

Workout of the Day

Deadlift

Establish a 2RM

WOD

4 Rounds:

2 Minutes Max Effort Power Snatch @155/100

2 Minutes Max Effort Sledge Hammer Hits

Mobility

Grab a partner and get to mobilizing for the Deadlift! 

Strength

Don’t do this… 

or this.

Recipe

Super simple recipe from Inspired Eats for a yummy dinner and yummy leftovers! Try it out :D

Roast Beef with Grilled Squash

 

Thursday 022113

Workout of the Day

20 Minute AMRAP:

10 Full Cleans @75%

15 Toes Through Rings

20 Calorie Row

15 Toes Through Rings

Mobility

Give this mobility from K-Starr a try before we do the Full Cleans. We want a good landing position after the fast hip extension through the Clean. Un-junk your hips and bits and improve your lift positioning! 

Strength

Uh-oh! Calling out the testing of veggie oils vs. saturated fats. Fat Head writes about a long lost study that actually reports that veggie oils could actually be WORSE for you. Read up.

Surprise, Surprise! Animal Fats Beat Vegetable Oil in ‘Rediscovered’ Study

Recipe

Want to make your own snacks? Holistic Squid tells you how to make homemade apple chips even if you don’t have a dehydrator! Check it out! 

How to Make Apple Chips

 

Wednesday 022013

Workout of the Day

Front Squat + Push Jerk

5 sets of [3+1] @75% 1RM Jerk

WOD

3 Rounds:

75 Rope Waves

50 Russian Twists (30/20)

25 Ball Slams (30/20)

Mobility

Two super easy (hahaha) mobility exercises from K-Starr to improve, and get the junk out of, your posterior chain and hip capsule areas.  

Strength

An interesting (and short) article from WellnessFX on the correlations between low testosterone and metabolic disorders. It’s not just about manliness and moving big weight, turns out messed up testosterone levels could be a risk for a variety of diseases. Read up. 

Testosterone, Obesity and Heart Disease 

Recipe

Super easy. Super delicious. Super adaptable. This recipe from The Spunky Coconut is so yummy and so easy to make however you like it! Spice up your breakfast routine with this one y’all! 

Chorizo, & Eggs with Avocado