WOD for Friday:
(Rest 3 minutes in between sets for pull-ups and get-ups)
3 sets max attempt at Double-Unders for 1 minute (rest 1minute in between sets).
If you are unable to do double-unders practice during work period.
What is community?
CrossFit is about creating goals, testing yourself mentally and physically, pushing yourself to higher Dlevels, and achieving your goals. At a first glance, it appears that CrossFit embraces the individual (as in a boxing or tennis match), however, CrossFit is truly about community. What distinguishes CrossFit from any other program is how you accomplish your individual goals. It is more than one-on-one coaching. It encompasses: the coaches, trainees working out beside you and encouraging you during your workouts, and from the members in the community at large or at your local affiliate that inspire you to higher heights.
I wanted to share with you, three people who have impressed and motivated me from the Balance Community (the list is endless), but for this posting I will stick with the following: David Green, Blair Morrison, and Josh Courage. For the record, words can not sum up how much these men have affected my training.
I can attribute my current role in the CrossFit community to David’s support and guidance over the past two years. We both began exploring CrossFit workouts together. It was really amazing to see his progress! From kipping pull-ups, to muscle-ups, to walking a large portion of the way across the gym on his hands! He is a master at crafting goals, being persistent and determined at achieving them, and trying new things including his most recent adventure in Ecuador hiking, Cotopaxi.
David-pictured to far right!
Blair Morrison brings the intensity! “I am dedicated to the pursuit of physical challenges our bodies were built to face, and the mental fortitude that comes from the ability to overcome them.” He is creative with workouts; also tough not to go your hardest working out beside him. He has encouraged me to go 100% in all workouts! You can follow him at: http://crossfitmobile.blogspot.com/
I have had the pleasure to coordinate workouts with Josh Courage over the past year. Since then, Josh has delved into Crossfit and it has been remarkable to see his commitment to exploring the Crossfit community and his progress in the workouts. His moto, “Never stop, get fit.” This past November, Josh organized and completed a marathon; and this April you can find him biking across the US to raise money for the Children’s Miracle Network and also competing the Sectionals. You can keep up with Josh at: http://jctgetfit.blogspot.com/
When I seek motivation and inspiration, I look to the people around me. The CrossFit community brings similar-minded people all seeking to get fit and embrace a healthy, active lifestyle. Everyone brings something to the table. I find that there is something inspiring and impressive about everyone that I have had the honor to train with or train. My final point: look for that in everyone, acknowledge, and appreciate!
Recap on yesterday’s skill work. Please watch above.
WOD for Thursday:
AMRAP: 12 minutes
5 Handstand Push-Ups
7 Hang Cleans (135lbs/95lbs)
1 Alley Sprint (200m)
Demonstrating “Beauty and Strength!” Great workout this morning Tricia!!!!!!!!!
Congrats on completing foundations! (Anne, Cari, Lynn, Lisa, Cindy- Alison and Marta not pictured!)
January 19th Foundations Course with Ryan (Tues/Thurs 6:30pm)- 1 Spot left!
Foundations classes are for those individuals seeking to enter our ongoing group classes. They are designed to introduce the technique and mechanics of CrossFit’s nine basic movements and other secondary movements, then intensity. Perfect for those who are hesitant about the movements, desire more attention and time to review, or unsure of where to begin. There will be a workout at the end of each day which will get progressively more challenging as the course progresses.
Please contact email@example.com for more info.
WOD for Wednesday:
Hang Power Snatch
These sets are not designed to max out. Do not be tempted to load up the bar.
30 Box Jumps (24 inch)
30 GHD sit-ups
20 Box Jumps
20 GHD sit-ups
10 Box Jumps
10 GHD sit-ups
WOD for Tuesday:
1 minute Sumo Deadlift High Pulls (115/75)
30 second rest
1 minute Push-ups
30 second rest
Post total repetitions for each round.
CrossFit recommends two diet strategies: the Zone Diet and Paleo. The Zone Diet is a great starting point in terms of developing an awareness in portions. The above food is from Man v. Food (5 pound burger, 2 pounds of bacon and cheese, and 5 pounds of fries). Free t-shirt to the first person to post amount of protein blocks.
The CrossFit dietary prescription is as follows: (www.crossfit.com)
Protein should be lean and varied and account for about 30% of your total caloric load.
Carbohydrates should be predominantly low-glycemic and account for about 40% of your total caloric load.
Fat should be predominantly monounsaturated and account for about 30% of your total caloric load.
Calories should be set at between .7 and 1.0 grams of protein per pound of lean body mass depending on your activity level. The .7 figure is for moderate daily workout loads and the 1.0 figure is for the hardcore athlete.
What Should I Eat?
In plain language, base your diet on garden vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar. That’s about as simple as we can get. Many have observed that keeping your grocery cart to the perimeter of the grocery store while avoiding the aisles is a great way to protect your health. Food is perishable. The stuff with long shelf life is all suspect. If you follow these simple guidelines you will benefit from nearly all that can be achieved through nutrition. (www.crossfit.com)
WOD for Monday:
Thrusters 3-3-3 (work up to max effort- by last set)
3 sets of 10 Leg Raises
Just a reminder to record your (weights, times, work performed) in your workout logs. I will be using this data to input in the PR charts found under Trainee Results. I can not emphasize enough how important it is to track your progress. The more specific you can be in your log books, the better. The PR charts will be an important reference for the coaches and for you. Depending on the objective of the strength component, having knowledge of your prior lifts will enable you to warm-up more efficently and benefit more in your strength sets.
Also, please post your times in the comment sections.