Manda is hostessing a WOD @ 8am! Be there or be talked about!!! Not sure about the 'Buy in' or WOD, but the cash out is to: eat turkey, vegetables, fruit, and if you must drink, make it Tequila or Wine! Don't over do it, cause we have a tough one on Friday! 10am!!!
Overhead Squat 3-3-3-3-3 Rest 2-5min. Jump rope for 10 minutes as consistently as possible. There is a 5 Burpee penalty for every missed jump.
Relative to the Back Squat, the difficulty of the Overhead Squat is less dependent on strength and more dependent on balance. The ability to keep the barbell centered over the glenohumeral joint and mid foot while squatting through a full range of motion requires considerable focus. - CrossFit South Brooklyn
5 rounds for time of: 9 Pull-Ups 6 Burpees 3 Ring Dips
Post loads used and time to comments.
***CrossFit Bako FREE Saturday Park Workouts*** Next one scheduled for 11/21/09. 9:00am @ the par course on Truxtun Ext. across from Triple A and Total Woman. Come out and get a great workout! Don't forget h2o and a towel! See you there!!!
Picture: Ron - Chest to deck, one legged, push ups...2 weeks post ACL replacement. That's CrossFit baby!
Perform 20 seconds of work followed by 10 seconds of rest for 8 consecutive intervals where the first exercise is Pull Ups, the second are Push Ups, the third are Sit Ups, and the fourth are Squats.
Post number of reps completed each round to comments.
Occasionally, we will have Deadlifts in our Metcons. When this happens and the athlete is lifting a substantial amount of weight, form breaks down as the athelete becomes fatigued and is more prone to injury. It is critical that the athlete and trainer be aware of the athletes form to avoid injury and still perform well with the load.
Picture: Pickett - getting ready to move a "substantial" amount of weight.
Alright, we need you all to check in that are doing the Paleo/Zone challenge. How do you feel? How are you looking? How is your performance? I know it's only been a week, but these are things we need to know to start tweeking it a bit. Post answers to comments.
For those of you who are "craving" junk food, take a look at this list here 'What your cravings mean.' - Remember, junk in...junk out!!
Back Squat 5-5-5-5-5 Rest 2-5min. Then 10 rounds: Every minute on the minute Sprint 100m
Good morning everyone! We needed a break from scrambled eggs this morning so this is what we had for breakfast:
Paleo Pancakes 2 eggs (I substituted 4 egg whites) 1/2 c unsweetend apple sauce 1/2 c nut butter (not peanut butter! recipe called for macadamia or cashew - I used raw organic Almond butter) 1/2 tsp cinnamon (I went by feel) 1/2 tsp vanilla extract (I used a whole tsp) Coconut oil
Mix all of the ingredients except the coconut oil in a blender. Next, use a bit of coconut oil to grease a non stick skillet. Spread some of the batter into the skillet to form a pancake, then cook over low/medium heat. Flip after 1 to 2 minutes, being careful not to burn them!
We used sugar-free syrup, but if you're going full blown Paleo, natural syrup would work too...just be careful because it adds to your blocks if you're Zoning. Enjoy!!!
Man-o-man I don't even know where to start. Okay, first of all the Nutrition cert was awesome. We learned A LOT! I hope all of you are prepared to have us harass you daily about your eating. They'll be more details to come but for now let's just say that we are convinced that Paleo+CrossFit can save your life!!!
Second, we're going to start programming 5 days a week. So, our Rest/Skill/Make up days will be no more. This will allow you to take rest when you want, or we say you need it. :)
Third, our 30 day Paleo Zone Challenge kicks off this week! For those of you that want to participate there will be a weigh in and pictures taken the first class you attend this week. Let's see how 30 days can change our lives!!!
And now, on to the WOD!
Hang Power Clean 5-5-5-5-5 Rest 2-5min. "Annie" 50-40-30-20-10 rep rounds of: Double Unders Sit-ups Picture: Push Up Ladders...
The rumors are confirmed. There will be a Park WOD tomorrow! 9 am @ the par course. Manda and I are out of town, but someone will grab the reigns. Make sure to bring water and a towel!! You're going to need them!!! :)
3 rounds for time: 9 Knees to Elbows 15 Box Jumps 21 Push Ups
Manda and I will not be at the park this Saturday, but if Momma Gloria and or Tia Renee show up, they may put you through a "Tabata the Park" WOD if you ask really nicely. :) For those of you who don't show up, get out and do something! Have fun!!
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.