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Michi

Zoom Kettlebell Class at 7am! Email us for the Meeting Room #

CONDITIONING for Friday 9/4/2020

DRIP

50 reps each, for time:
– goblet squats
– rack lunge
– push press
– RDL
– Parallel kettlebell swings
– plate jumps
– wall ball substitute
– object pushup
– plate jumps

Post results to comments!

Pullup Strength Ladder (Week 11 of 12): E2MOM x3 do 1-2-3-2-1 reps

READ: Almonds Are Out. Dairy Is a Disaster. So What Milk Should We Drink? – The Guardian
WATCH:

I’ll be doing the Support Your Local Box Fundraiser – Event 3 later today live on both Instagram and YouTube at 4:30pm!

WORKOUT for Champagne Friday 4/17/2020

“KANSAS CITY”

As many reps as possible in 3:00
– 6 burpees
– 8 alternating single arm squat cleans, 50/35/20lbs
– 10 DB pogo hops

Repeat for 5 total rounds, resting 1 minute between each round. Use this timer if on your own.

No Equipment Variation
– 6 burpees
– 8 heavy backpack thrusters
– 10 backpack pogo hops

Quiet Neighbor Variation
– 6 step-up burpees
– 8 alternating single arm squat cleans, 50/35lbs
– 20 weighed calf raises

Add up the total reps from all 5 AMRAPs and post your score!

2nd Serving – Need More Work? (Endurance-Bias)

5 rounds of a 12:00 effort for max distance, resting as needed between efforts.

Goal is to match or beat either of the previous two Endurance-biased 2nd Servings this week. Can run, row, ski, bike, walk, ruck, crawl, or carry. Be mindful of physical distancing from other people!

HSPU Strength Ladder: EMOM x 5 of 1-2-1 reps

READ: Do You Binge Eat at Night? Here’s Why Your Hormones Are to Blame – Cleveland Clinic
WATCH:

Leta & Sarah

Sarah, when NOT pregnant.

Sarah’s Goals
Eat to fuel my body well, maintain a lean-ish composition, but not so strict that I cannot enjoy some alcohol or treat occasionally.

Sarah’s Nutrition
I’d say my nutrition is most similar to the paleo/ancestral protocol. Lots of veggies, eggs, healthy fats, some fruit and enough protein. Not a crazy amount of carbs. A little dairy. Grains like rice and quinoa every once in a while. I avoid empty carbs like bread, cereal, chips.

I eat when hunger ensues naturally. Hunger varies depending on activity level, so I try to follow my body’s signals and eat accordingly. Typically eat breakfast an hour or so after waking up, lunch, and dinner. Perhaps a snack, if necessary.

Eggs and avocado for breakfast, maybe with a small bowl of fruit. Lunch is usually a big salad with protein or leftovers from dinner the night before. Dinner is pretty simple: an animal protein, a giant salad and some veggies.

How much do I usually eat? Enough!

Sarah’s Favorite Foods
Eggs. Brisket. Wine. Instant pot soups and stews. Here’s one to try!  

Sarah’s Kryptonite
Donuts and sour gummy candies. Sour straw bites are my favorite. It’s a problem! Limit myself to special occasions or weekends. I know they do not align with my goals and I feel better without them.

Sarah’s Hydration and Sleep
Definitely not enough water! I have a really hard time remembering to drink enough. I typically sleep from 10pm-7am. Like a rock. 

How Sarah Thinks About Food, Health, and Training
I can quickly see improvements in my body composition and workout performance when I limit sugar, alcohol and garbage snacks. Thus, it reaffirms that nutrition plays a large role in my overall health. 

Sarah, when pregnant. (oh PS, she’s pregnant y’all!)

Sarah’s Newer Goals
I’ve in to some cravings, but not all of them 😉 I also know that what I am eating doesn’t have a huge impact on my body composition, I am going to gain weight regardless!

Sarah’s Pregnancy Nutrition
Similarly to when I am not pregnant, I try to eat a lot of veggies (which can be a challenge at times) and enough protein. However, I eat a lot more carbs. So you’ll find cereal, bagels and bread in our kitchen, where typically those things aren’t around. I also want to make sure I include food groups like legumes and dairy, for a variety of nutrients and exposure. 

Obviously I’m avoiding alcohol… and not as much caffeine :/

When I am hungry. Which feels often right now…lots of small snacks. Always carrying Larabars or Epic bars with me. When I am hungry at 10pm, I’ll eat some cereal. 

Usually eggs and toast/cereal for breakfast. Mid-morning snack on the go. Soup or sandwich for lunch. Afternoon snack is usually an apple. Dinner is a palm size amount of protein, plus a couple bites more. Big salad. Veggies. Snack before bed if I am hungry. 

Sarah’s Favorite Pregnancy Foods
Honey Nut Cheerios. Cheese and pickle sandwiches.

Still not enough water. If anyone has any ideas on how I can improve this, please share them with me! Sleep is 10pm-7am, but I wake up to use the bathroom sometime around 2-4am and it can be hard for me to fall back asleep.

Sarah’s Thoughts on Food and Pregnancy and Training
Well, I learned from my first pregnancy that I’m going to accumulate a lot of body fat during this time, which is healthy and normal, so being super strict with my diet isn’t for me. I want to eat a variety of whole foods to support a growing fetus, yet also enjoy a relaxed perspective on nutrition.

I have many years ahead of me to be cognizant of body composition and athletic performance!

SEE MORE:
Tony and Ryan aka “Moonboots”
Nathan and Kelsi
Ron and Miles
Scott and Dave

CrossFit WOD for Friday 2/7/2020

bench press 5-5-5-5-5, then

21-15-9 reps for time:
dumbbell hang squat clean, 2×50/35/20lbs
strict pullups
deficit pushups

Share time to whiteboard! Post-workout should be a chest stretch against a wall for 1:00/side.

READ: 10 Nutrition Myths That Need to Die – BarBend
WATCH:

Day 2 of the 4-week Nutrition Journaling Challenge is here. Hit up the comments of today’s post and share what you eat/ate!

We’ll continue sharing how our staff thinks and acts in regards to their nutrition.

Nathan

Nathan’s Goals
My goal is to keep myself at a weight and my body fat at a point that supports a high level of fitness. This means eating a good balance of proteins, carbs, and fats, and keeping my calorie intake at a point that doesn’t make me gain weight. And on a superficial level, having my body fat low enough to show abs would be nice 😉

Nathan’s Food Choices & Habits
When I’m being disciplined and healthy, my diet doesn’t vary much and it’s actually kind of bland. Nuts, almond butter, an apple, and 2 eggs in the morning. Ground turkey, grilled veggies, and carrots for lunch. Oatmeal and 2 more eggs for an afternoon/pre-workout snack. Protein/carb shake after working out. And some sort of protein (usually fish or chicken) and rice for dinner.

However, I haven’t been as good lately and my diet has kind of been all over the place. I still try not to over-eat too much, but I’ve been finding myself eating a lot more sugar (damn snack table at my office) and my dinners have been more sporadic and not as balanced as they should be.

As much as possible, I try to avoid foods with little nutritional value. Snacks high in sugar or other high-carb foods such as bread or chips.

I tend to eat more smaller meals throughout the day rather than 3 big meals. I start eating at 8am and usually don’t have dinner until about 9pm. I don’t go more than 3-4 hours without eating something.

I try to keep my calorie intake to around 2000 cals a day. At that number, I am able to stay at the body composition I am now and still have enough energy to hit 4-5 workouts a week.

Nathan’s Favorites & Kryptonite
I’m a big meat fan. Give me a stacked juicy burger, a medium-rare steak, or a meat lovers pizza and I’ll be in heaven.

Sugar is the devil! I said it already, but I’ve been pretty bad lately about giving into that temptation. If it’s in front of me, I have a hard time saying no which is something I need to start focusing on again because I have been successful in avoiding it in the past. It started during a nutrition challenge where I had a certain goal in mind. Plus other people were in it with me which kept me accountable. If you have an end goal in mind, or even an end date, it makes things a little easier.

Nathan’s Hydration and Sleep
My goal for water is half my body weight in ounces, so 90 oz. I usually come up a bit short though, usually hitting more around 60-70oz. I do my best to get 8 hours of sleep a night, with 7 being my minimum in order to feel well-rested and functional the next day.

Nathan’s Nutrition Beliefs
Food is by far the largest factor when it comes to health and fitness. I am coming up on 9 years of doing CrossFit, and only 2 years ago really dialed in my nutrition and took it seriously. I was able to drop 15 lbs and 3% body fat in just 2 months, and have been able to keep that weight off since. The 7 years before that, even though I had been working out the same, I was never able to lose that weight or body fat because my nutrition was average at best.

Kelsi

Kelsi’s Goals
Food as fuel: 1.) cut back on extra/filler calories, 2.) avoid meat as much as possible, 3.) to supplement my workouts, and 4.) help me sleep better and recover quicker.

Kelsi’s Food Choices
Whole foods (not the grocery store) whenever possible—fresh fruits and vegetables, minimal bread/pastas. Avoid processed foods and I’ve eliminated meat from my home-cooked/meal-prepped meals. 

Trying to be better at intuitive eating, meaning eating when I’m hungry (versus when I’m bored or stressed, or simply because the clock says lunchtime).

The recipes in Half Baked Harvest are fantastic!

Kelsi’s Hydration & Sleep Habits
Building the habit of drinking a water bottle upon waking or at least before my first meal. Having my water bottle at my desk throughout the day. Drink water before deciding to eat. Set a bedtime alarm (iPhone) so I know when it’s time to start getting ready for bed so I hit ‘X’ hours.

SEE MORE:
Tony and Ryan aka “Moonboots”

CrossFit WOD for Tuesday 2/4/2020

4 rounds:
3/2 (strict) muscle-ups
25 box jump overs 20/16/12″
50 pushups
25 box jump overs, 20/16/12″
3/2 (strict) muscle-ups
Rest 2:00

Post slowest and fastest time to whiteboard! Post-workout should be rolling out the arches of the foot with a PVC pipe. Calf stretches then Soleus stretches.

READ: 10,000 Steps to Better Health? – Tyler Hass for CrossFit.com
WATCH:

Char

In today’s workout we want a hard 8:00 cardio/stamina interval for max distance or reps. If you don’t reach the proper intensity it won’t feel like you accomplished anything and since we’re challenging your breath it’s okay to almost redline. You’ll just stop, catch your breath, then go again. We just want to challenge that ceiling and see how well we can buffer that discomfort.

CrossFit WOD for Wednesday 1/8/2020

Three 8:00 max efforts between the rower, Echo bike, ski, fluid-style kettlebell swings, farmer’s shuttle.

then EMOMx10:00 clean & jerks

May alter weight as needed between sets. Share reps to whiteboard. Post-workout should be banded Samson stretches similar to this.

READ: Study: Low Carb Better For Shrinking Fat Cells and Improving Insulin Resistance – Diet Doctor
WATCH: Knee valgus = caving in.

In most sports and activities coaches should have developed short and concise cues with their athletes as specific reminders to execute when needed.

Chris

One that gets some eye roll for some reason in the Olympic Weightlifting community is “REACH!” as it’s not as specific with direction or what the athlete should be activating.

We’d prefer a cue like “push back” if lacking upper back activation, “head through” if missing alignment, or “keep pushing” if arms or shoulders looked weak.

What do you think of when locking out overhead?

CrossFit WOD for Thursday 1/9/2020

EMOM power snatch + OHS/snatch balance
0:00-3:00 use 70% of max power snatch
4:00-7:00 use 75% of max power snatch
8:00-12:00 use 80% of max power snatch

the 10:00 to establish a heavy back/front/overhead squat.

Share loading to whiteboard. Post-workout should be banded back extensions and Pigeon supersets.

READ: Korean Beef Bowl by Feeding the Frasers on instagram
WATCH:

Why is it important to have Test and Retest workouts? Yesterday was a test for a month out. Today is a retest of a workout from December.

Ski/snowboard WAX PARTY this Friday 1/10, after the 6:30pm class. Let’s wax our boards in preparation for the season, especially if you haven’t gone out yet!

Well, first: they act as benchmarks for our fitness. How do you know if you’re actually improving if you can’t measure that progress?

Two: knowing what traits we are testing allows us to set up programming to improve upon the intricacies of said test. This is and always has been the reasoning behind our programming. This is why we use a whiteboard to take the data towards the end of class. This is why coaches ask you how the workout went. Give us answers! The more detailed, the better!

Three: it gives you a tangible, measurable, repeatable, and observable goal to reach/obliterate. Isn’t that scientific?

CrossFit WOD for Tuesday, 1/7/2020

“HOLLEYMAN”

30 rounds for time:
5 wall ball, 20/14/8lbs
3 strict handstand pushups
1 power clean, 102/70/45kg

35:00 cap. Share time to whiteboard. Post workout is playing with the German Hang position, either by walking into it on low rings, or by pulling yourself through (“Skin-the-Cat”).

Every minute x5 (1-2-1) if you want extra pull-up work

READ: The 2020 CrossFit Games Open National Champions – CrossFit
WATCH: If you’re serious about being responsible for your own nutrition (and have the space for one) an Instant Pot is awesome. Tons of people don’t know some of the basics though:

Today has four parts- do you know how to prioritize your workout to anything other than time and weight?

CrossFit WOD for Thursday 12/19

a. deadlift 3×3
b. 15 deadlifts for time (DIANE weight)
c. every 2:00 on the minute do 3 full cleans for 10:00
d. 6 rounds of 15 calories rowed for time, resting 1:00 between each effort

Post results to your journal!

READ: These Researchers Think Poop Could Unlock Athletic Supremacy. Are They Right? – ESPN
WATCH:

On Tuesdays through the remainder of the year we will continue working on our strict muscle-up development. For some athletes strength will be tested. For other it will be flexibility or technique, the order of operations. For those with proper strict ring muscle-ups it’ll be EMOMs to develop your capacity for volume.

Danielle enjoying her hang time

CrossFit WOD for Tuesday 11/19

for time:
200 double unders
100 wall ball, 20/14lbs to 10/9′
50 clean & jerks, 50/35kg
25 burpee toes-to-bar

Post time to whiteboard!

HIIT, 12pm & 6:30pm

READ: 10 Healthy Foods to Help You Gain Muscle – BOXROX
WATCH: Loss of Rotation is Loss of Force Production

Our BRING-A-FRIEND CROSSFIT CLASS on 11/9

EMOMs are one of the many protocols utilized fairly often in the CrossFit affiliate world. This previous Friday we used it simply as a timing tool to gradually increase load and intensity.

The main purpose of its normal usage is to test or challenge an athlete’s capacity of work, depending on the movement and loading. Generally the gym’s programming has an expectation to be met, but as always it can be scalable to every body.

Today’s workout would see an athlete completing 5 one-arm overhead squats with a single dumbbell or kettlebell per side with :10-:20 of rest before completing 15 perfect (no bend in the posture from head to toes) pushups.

CrossFit WOD for Monday 11/18

EMOM for 15:00
a. 5 one-arm OHS/side
b. 15 perfect pushups
c. 10 (strict) pullups

Then a 500m row time trial. Post time to whiteboard!

BARBELL CLUB – 6am/11am/5:30pm/6:30pm

What a weekend with all the Masters athletes who competed!

Olympic Weightlifting: Weights go up, tempo disappears.
Powerlifting: the penultimate week playing with Conjugate!

READ: The Food That Helps Battle Depression – The Wall Street Journal
WATCH: No, Vitamin C Won’t Cure Your Cold