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WOD 030509
21-15-9
Push Press (95 lbs)
Deadlift (135)
Bench Press (155)

Mods: Lighter weights on all exercises!!!


We will be posting photo albums of the gym soon!

“The men who have done big things are those who were not afraid to attempt big things, who were not afraid to risk failure in order to gain success”- B.C. Forbes

Continuing with the education regarding nutrition and food intake. Here is a quick read on Essential fats. These are important resources for the body. An example of essential fatty acids is Omega-3 and Omega-6 fatty acids. We will continue our discussion tomorrow with more practical information (i.e how to choose fats and the such)

http://en.wikipedia.org/wiki/Essential_fatty_acid

WOD 030309

Between Round 2 and 3 on Fight Gone "Worse"

We are going to follow the main site WOD today!! Barbara is a great workout! Enjoy! Post time to comments.

"Barbara"
Five rounds, each for time of:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

Let's talk about fat in our diet today. The attached article discusses trans-fats and the potential challenges and stresses it can place on your body. Fats are absolutely important to get in your diet. They are essential for certain functions in the body such as energy production (long term) as well as cell membrane structure and important functions within the body.

Fat can be classified into 4 main categories:

Saturated: (Animal Fat or Solid at room temperature, includes Palm oil)

Unsaturated (typically plant fat and liquid at room temperature)

mono and poly (mono unsaturated fat is the best for you)

TRANS Fats (Hydrogenated fats) This is an artificial and man made fat...

Take a look at the article to see what it says about trans fats!!!

http://en.wikipedia.org/wiki/Trans_fat

Mike and Meggie Working on CrossFit-FTF

WOD 030209



100 Burpee-Pullups

Modification: As before on burpees: Stand, kneel push feet back, pushup, reverse order up to jumping Pull-up

Today's Article about High Fructose Corn Syrup (HFCS) is a good article relating the dangers and how HFCS can affect our bodies. HFCS is one of the most commonly used sweeteners and has increased our nation's obesity epidemic. Part of the challenge is that HFCS is not processed by the body normally like glucose or sucrose. HFCS also is not recognized by the satiety center of the body.

The article tells about the metabolic disorders that can come from repeated doses of HFCS.

http://www.lef.org/magazine/mag2008/dec2008_Metabolic-Dangers-of-High-Fructose-Corn-Syrup_01.htm

WOD 030109




REST DAY!!!!!
Found this funny peice at: http://library.crossfit.com/free/pdf/cfjissue1_Sep02.pdf

Day 1
Bring your own music – use a boom box – and turn
it up to inspiration levels and start working out. ACDC’s
“Thunderstruck” should do the trick.
Day 2
Set up a circuit like one of the typical CrossFit
“Workouts of the Day” and put a sign up at each
station advising others that this equipment is
reserved for accurate timing of your effort.
Day 3
While practicing the Olympic lifts drop a max load
from overhead. This may do it right here.
Day 4
Find a twenty-inch platform and perform box
jumps. Try three sets of two minutes of max jumps.
Bizarrely, this one irks the shit out of most gym
management.
Day 5
Take a pair of dumbbells out into the parking lot to
do walking lunges. You may be accused of theft.
Day 6
Bring several powerlifting buddies to do some super
heavy deadlifts. Don’t forget to grunt, scream, and
use chalk!
Day 7
If the gym has support poles climb them. If
not find something to climb; sling a rope over
a beam or rafters, attach some climbing holds
to the wall and use them. You won’t get to the
climbing part if you need to attach anything.
You may get stopped at the door coming in
with a twenty-five foot coil of two-inch rope.
Day 8
Workout with your shirt off. If you don’t get a reaction
have your girlfriend or wife take hers off.
Day 9
Walk on your hands, or do handstand push-ups or
some other basic gymnastics stuff.
Day 10
If you’ve gotten this far, this one is the clincher.
Record your efforts by writing them on the wall.
If after day ten you are still allowed in,
you belong to a great gym. Let us know
where it is; we’ll feature it on our site. If
you’re asked to leave before or during
this experiment it’s time to clean out the
garage!

WOD 022809

5-5-5-5-5

Deadlift

5-5-5-5-5

Bench Press

5 sets of max pullups

Taking a step back and reviewing some of the hydration information we discussed earlier, I found an incredible article about dehydration. Here is the link:

http://www.medicinenet.com/dehydration/article.htm

WOD 022709

5 rounds for time :


100 M Side Steps Left
100 M Side Step Right
25 Tuck Jumps
100 M Backward Run
100 M Forward Run
25 Tuck Jumps


Mods.... 5 little jumps per tuck jump
Jump Rope (3 per tuck jump)


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WOD 022609

"Fight Gone Worse" (A little different than fight gone bad!!!!)





3 Rounds
1 Minute each station
1 minute rest between rounds

Push Press (75 lbs)
Sumo Deadlift High Pull (75 lbs)
Box Jumps (24 inches)
Burpees
25 lb Dumbbell or Weight Plate Thrusters






Mods... lighter weights!!!! And step ups instead of Jumps... And burpees... as modified previously!





Incredible workout!

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Have a great one!