11/1/10

SHREDDER DEADLIFT!!

First off, good job guys this weekend. F.I.T. Total on saturday was awesome, lots of PRs, everyones turning into a beast! Thanks to Evan for cooking up some bomb pumpkin pancakes afterwards too!

Second, we got a new toy! Be sure to come in today so you get to try it out, plus we're doing FRAN!!

500m Row x2

Then:

"FRAN"

21-15-9

Thruster(95/75)

Pull Up

10/29/10

Jake's got his game face on

Heres a good article you should all read!! http://www.againfaster.com/articles/zatsiorsky-scaling-and-power.html

Block Sprint x 3

(walk back cool down)

"Karen"

150 Wallballs

10/27/10

"The true worth of a man is to be measured by the objects he pursues."
- Marcus Aurelius Antoninus

Tim, Pat, and Jake ballin' it up this summer

Damn that was a hard WOD yesterday! Everybody kicked ass and fought through! Thinking of summer again so here is a repeat. I have to double check my book but I'm pretty sure we did this on the 29th of July.

"Short Nathan"

3 Rounds

4 Muscle Ups

8 HSPU

12 KB Swings(2/1.5)

10/26/10

21-15-9

Deadlift(225/155)

OHS (135/95)

10/23/10

Teamwork

Don't drink too much tonight guys

"Jonesworthy"

Squat 80-64-50-32-16-8

KB(1.5) 40-32-25-16-8-4

Pull-ups 20-16-12-8-4-2

10/22/10

It's getting cold......I miss summer

First:

100m x 2

400 m x 2

Then:

"Tabata This!"

Tabata Row

Rest 1 minute

Tabata Squat

Rest 1 minute

Tabata Pull-up 

Rest 1 minute

Tabata Push-up

Rest 1 minute

Tabata Sit-up

Something you need to know:

 MobilityWod 

Keep your body working like its suppose to!

Something amazing:

C&J World Record

Watch the bar

Something you diddn't need but glad ya got:

Drunk Americans Get the Most Exercise

Prepare for some new training methods

10/20/10

Effren, Kael, and John destroying the WOD

Nutrition is a hot topic recently, here is some more good info on Paleo eating plus some example recipes:

http://robbwolf.com/faq/#research

AMRAP 20

3 HSPU

9 Dips

15 T2B

200m

10/19/10

Good ol' SigEp boys fighting through!

Back Squat: 3-3-3-1

3 Rounds

15 Hang Cleans(135)

15 Burpees

10/18/10

"300"

25 Pull ups

50 Deadlift(135/95)

50 Push ups

50 Box Jumps

50 Wipers

50 Clean and Press(1-arm) 36lb

25 Pull ups

10/16/10

Success is the sum of small efforts, repeated day in and day out.
Robert Collier

Ready to go!

5 Rnds

10 Hang Snatches(115/75)

20 Box Jumps(24/20)

30 Double Unders

10/15/10

Jake doing some curls

To help us move everyone through the workouts quickly and efficiently everyone please try to arrive on the hour so we can go through it as a group!

RDL: 5-5-5

Then:

"Cindy"

AMRAP 20

5 Pull Ups

10 Push Ups

15 Squats

EXTRA CREDIT

Tabata Abs

Heres an interesting article about living longer, and rats! 

http://abcnews.go.com/Health/Healthday/story?id=4509263&page=1

10/13/10

"Today we will do what others won’t,

So tomorrow we can do what others can’t!”

Jump, Pull,  KICK!!......I'm 50

Snatch Balance: 5-5-3-3-1-1

Sott's Press: 5-5-5

Then:

21-15-9

Med-Ball Squat Clean

Push Press (115/75)

10/12/10

Pain and Stretching

Man "Dead Eva" was killer...ha

Today is short and sweet

BENCH 5-5-5-3-1

Then:

8 RNDs

100m

8 Burpees

FOOD!!

Evan pressin'

Alrighty guys here are a couple articles you should check out on nutrition. The first is on the ZONE diet, which is a staple for a lot of crossfit athletes. This next one is a quick explanation of the GLYCEMIC  index and why eating all those starchy foods are bad!  

Evan brought up a good point about how eating healthy is more expensive than eating mystery meat and wonder bread. Unfortunately this is true, but hey think of it as an investment to your AMAZING PHYSIQUE!, and continued GOOD HEALTH! This article will help you save some CASH while still eating good.

Lastly I got some questions about trying to gain weight. It comes to the simple fact that you MUST consume more calories than you are burning. This means you must EAT TONS, heres some info on food sources that pack a big calorie PUNCH and a great approach to getting 70's BIG!

NEW BLOG!

Got the blog up. Ill be posting interesting info, articles and videos for you guys! There have been lots of questions recently on nutrition. So check back soon cause thats the first topic I'm gonna hit.