Push Press-Split Jerk

WOD

Dynamic Mobility for the hips, shoulders prior to the WOD. Push Press and Split Jerk skill review.

Push Press, Split Jerk 3x5

Rest

GHD Sit-ups, GHD Hip Ext 3x10

Static and Relaxed stretching after WOD

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Don pulling Power Cleans!

Evidenced Based Results!

How would you like to improve your health by lowering your cholesterol, losing body fat, increasing muscle mass and on top of that raise your hormonal production? Well, Don Davidson has done just that. Don started crossfitting with us just over 3 months ago. Prior to starting crossfit he had a physician visit and had blood work performed. Recently, Don had another checkup and had more blood studies done. 

Well how about this for results! His HDL cholesterol went down by over 15% and his testosterone blood levels went up by 33%! This is just further confirmation and objective evidence that what we know occurs in the laboratory works in real life. High intensity exercise produces great results. Congrats Don on your hard work and results!

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Comments

Don Davidson commented on 02-Sep-2010 01:36 PM

Thanks Coach D. I wanted to point out that my HDL (good cholesterol) went "up" by 15% which is a good thing. It is very tough to move upward and usually only possible through exercise. My LDL stayed low. CrossFit and our box have rewarded me. I feel better than I have in a long time..except for the sore muscles ;)

Darin Deaton commented on 02-Sep-2010 04:21 PM

Oops! Sorry posted early this am and my brain was a little foggy. Higher HDL is better, duh. D

Michele Deaton commented on 02-Sep-2010 05:48 PM

Push Press - 45,50,55,65,75 Split Jerk - 55,65,75,85,85 Low back still a little sore from Tuesday's WOD :p

Troy Landrum commented on 02-Sep-2010 08:07 PM

Push Press: 85-100-115-115-115. Split Jerks: 95-105-110-115-125. Didn't work for PR's today, just improving my technique and form. Thanks coach Matt for all the great tips today! Don, thats incredible...keep up the good work and kudos to the "Fearsome Foursome"!

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Cleaning Up

WOD

Dynamic mobility of shoulders, hips and thoracic spine before the WOD. Power Clean skill work

15-12-9-6-3

Power Cleans 95/65 (Heavy cleans at 135)

Ring Push-Ups

Box Jumps 20"

Static and relaxed stretching after the WOD

Post times to comments-Compare to 1/13/2010

More Mobility work, no way!

In observance of Labor Day, we will be open Monday morning for two classes at 7 and 8 am. We will be programming a team WOD to be done during that time, so if you are in town and want to mix it up, come on in! Also, don't forget the  Nutrition 101 Seminar next week it is going to be great!

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Comments

Peter Dyer commented on 01-Sep-2010 07:48 AM

Intense WOD this morning! Cleans: 135 and 24" box to spice things up 9:22. Afterwards, Coach D timed my DU's at 1:05 which bumps me to the top spot...sorry Clint!

Don Davidson commented on 01-Sep-2010 10:32 AM

I definitely agree with Pete. This was very intense. I worked this one as prescribed (exception: one scale on the round of 6 on ring pushups) in 12:48. I had typically been scaling down on weights. The ring pushups were a killer.

Corey Doyle commented on 01-Sep-2010 06:45 PM

WOD w/ 135# power cleans and 24" box - 7:55. The ring pushups were my weakness. 5:30 class was great again! Hope you guys post your times!

Peter Dyer commented on 01-Sep-2010 07:01 PM

Way to go Corey! I need you to come back in the morning and set the pace. Are you going in Monday morning for the team WOD?

Corey Doyle commented on 01-Sep-2010 07:24 PM

Pete, I'll be there Monday morn. Probably at 8.

Peter Dyer commented on 01-Sep-2010 07:33 PM

Corey, let me know if you want to team up.

charlie fisher commented on 01-Sep-2010 07:36 PM

9:59 135lbs/24" box no match for pete & corey. way to smoke it, reed.

Corey Doyle commented on 01-Sep-2010 07:51 PM

Sounds good Pete. See you there.

Darin Deaton commented on 01-Sep-2010 08:31 PM

WOD-20' AMRAP, 400m row, 1 arm thruster KB 1pd 10 ea arm, 20 WB partner situps - 4 rds and 3 KB thrusters. Good effort by all! Great first WOD for Tyler! Keep it up!

Athena Lee commented on 01-Sep-2010 08:52 PM

WoD: 8:00 65#, unfortunately my brain wasn't working so I hang power cleaned the first 15 (urgh), scaled ring push ups (those are HARD) and 20" box jumps. I predict that I will be sore tomorrow...

Reed commented on 01-Sep-2010 08:54 PM

WOD: 7:51 RX'd. Everyone did really good tonight. Charlie your getting really freaking strong to go with that speed! Corey, dude, you killed it. Way to go Lance and Athena.

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Metcon

WOD

Dynamic mobility of the hip, shoulders, thoracic and lumbar region

AMRAP in 20 minutes

Row 400 meters

Pull-Ups 10 reps

Push-Ups 10 reps

Deadlift 10 reps (body weight)

Post rounds to comments - compare to 5/10/2010

Static and relaxed stretching after WOD

Reach Back mobility work, Charlie...

We have a new Facebook Group set up so go to the link and become a Fan of the page! 

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Comments

Tina Neuwirth commented on 31-Aug-2010 08:38 AM

Well, everyone has a bad day, and today was mine. I only had time to run a mile this AM, but that was enough. I haven't run much lately, so I take that into consideration, but I am not at all pleased with my showing today...felt like I was running in mud! I haven't been too disappointed in my capacity lately considering I am 16 weeks along and have 8-10 extra lbs, but today I was NOT happy. Maybe as it starts to get cooler I will do better! Have a good time with this one. It looks fun!

Michele Deaton commented on 31-Aug-2010 10:23 AM

CFFTW WOD - 4 rounds plus 130m row. Used green band for pullups, full pushups and 105# DL. Going for 2 mile run later.

Darin Deaton commented on 31-Aug-2010 03:02 PM

CFE Swim- 30' TT, 54 laps, 1350m.

Corey Doyle commented on 31-Aug-2010 07:23 PM

Wod as rx'd - used 185# on deadlifts - 5 rounds plus 60m row. Nice one. 5:30 class did great! Kimberly, Andrea, Brett, and Raymi all were over 4 rounds!!

Michele Deaton commented on 31-Aug-2010 07:25 PM

2 miles without stopping - first time ever! 19:06

Athena Lee commented on 31-Aug-2010 08:30 PM

Way to go, Michele! That is awesome! 5k will be cake for you! CFFTW WOD: 4 rounds and 390m on rows, RXd Pullups and push ups, 105# deadlifts (I wish my body weight was 105 but it's not). Couldn't lift that much reps with my body weight so I opted to go lighter. Felt good. Hands are raw! Corey beasted the work out!

Troy Landrum commented on 31-Aug-2010 11:23 PM

4 rounds plus 6 dead lifts. Great job Steve and Caleb. Way to go Michele!

Andrea McElroy commented on 01-Sep-2010 03:22 AM

4 rounds plus 290m Row - Green Band pullups and #105DL. Corey was a great inspiration and really kept the moral up as we worked hard!! Everyone did great tonight :)

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3 x 1000m Intervals

WOD

2-3 hours after completing the WOD

3 x 1000m intervals with 2 minute rest in between intervals. Hold 5 secs between fastest interval times and the other intervals.

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Comments

CANDACE MOBLEY commented on 02-Sep-2010 06:10 PM

Oh how I wish I wasnt so miserable running. But I did the 3x1000m. My numbers were all over the place. 5:57-7:24-6:41. Right now Im not interested in numbers, just in finishing. Worry about the numbers later.

charlie fisher commented on 02-Sep-2010 06:20 PM

my first official Endurance WOD. 3:32.66, 3:32.05, 3:26.40

Darin Deaton commented on 02-Sep-2010 08:02 PM

OK. So let's look at these wod's. Candace you did great! You just lack experience in knowing how to pace yourself and get the most out of each run. Charlie, you kept your pace consistent and actually increased it. Makes me wonder what you've really got in the tank. Hehe! Both of yall can use the McMillan Running Calculator link in the toolbox to estimate distances and interval speed/pacing. Check it out. D

Troy Landrum commented on 02-Sep-2010 08:37 PM

3 x 1000m: 5:03, 5:25, 6:30. Knees started hurting on last round, so I had to slow way down. I feel like my mind & metcon ability is pretty good, but the body is the enemy. Wow Charlie, that is smokin fast.

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Time Trial

WOD

Run a 9 min time trial, all out effort

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Troy Landrum commented on 31-Aug-2010 10:58 PM

9 min time trial - approx 1 mile. Didn't do very good on this one. I think I was to worn out from the WOD earlier today. I'm just glad I got'er dun!

Darin Deaton commented on 01-Sep-2010 04:02 PM

CFE Run 9 mile TT, 1.32miles

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Rest Day

Rest Day

Take today to either use active rest or recovery or perform the following;

3x10 GHD Sit-Ups

3x20 GHD Hip Extensions

3x10 Kettlebell Swings

3x10 Dead hang Pull-Ups

Dynamic and static mobility stretching

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Comments

Troy Landrum commented on 28-Aug-2010 02:22 PM

8x200's - had to estimate the distance. 42,40,39,39,38,43,40,46

Clint Stimson commented on 30-Aug-2010 02:33 PM

Tempo run:20 min at approx. 90%

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10k Training - 8x200's

WOD

8x200's, start the 200's every three minutes, all out efforts

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Comments

Darin Deaton commented on 26-Aug-2010 03:40 PM

CFE for Swim-1000m 25'

Darin Deaton commented on 26-Aug-2010 08:39 PM

CFE Running WOD, 20' 90% tempo run, 2.48 miles, MHR 180, 8:06 pace.

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Coconut anyone?

I am not a big coconut fan when it comes to the taste buds, but there are definitely some nutritional values to eating or using coconut products...

Click me!

We also need more good recipes in our Recipe Book! Post your favorite recipe and sample some others.

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Reed commented on 01-Sep-2010 09:11 PM

Ok so it doesn't look like there is a ton of action on these comments but that is about to change. Lets start with sweets. I love them and I know others do too or I wouldn't see glazed honey buns topped with icing at the store! (I didn't buy them D, I just looked over at the rack while I was waiting in line). Does anyone have any suggestions for this sweet tooth? I have started drinking protein shakes in the morning to curb it but now its creeping around at night too. Next, Chips and hot sauce (or salsa if your weird). Can anyone suggest a way around this little trap of glorious goodness? Chip substitute is what I'm looking for more than anything. I don't want to be the guy that goes out with a group of people and asks for lettuce to dip in his hot sauce but if I have to.....

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Choosing Chicken...

Great article on choosing chicken...

http://www.marksdailyapple.com/chicken-labels/

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Vegan Bakery

Great recipes for healthy choice treats!

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Quitting Grains?

Check out this great blog on Quitting Grains!

http://www.marksdailyapple.com/how-to-quit-grains/

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Processed meats linked to Heart Disease?

Check out this article on the results of a study linking processed meats to Heart Disease. This makes me think twice about eating processed meats!

http://wellness.blogs.time.com/2010/05/17/cured-smoked-meat-linked-with-heart-disease-risk/?hpt=T2#ixzz0os4ON2XG

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Training Nutrition and Recipes

Here are some great over reaching concepts on general good nutrition principles to support training. Also, look at the Nutrition for Dummies section for some good points on nutrition. These hints are based off a zone style diet model and lean more toward a slightly higher carbohydrate intact than a paelo diet.

Read the link, http://www.gotrimax.com/TriMaxNutrition.htm

Quick Breakfast Shake

1 cup nonfat plain yogurt [2 P, 2 C]
2 oz. protein powder [2 P]
2/3 cup orange juice [2 C]
1-1/3 tsp. canola oil [4 F]
light drizzle of honey

Instructions:
Combine ingredients in blender. Blend for about 30 seconds. Serve in a tall glass.

Yields 1 Meal of:
4 Blocks Protein
4 Blocks Carbohydrate
4 Blocks Fat

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Michele Deaton commented on 11-May-2010 09:59 AM

Looks like a pretty good smoothie. To make it a 3 block meal for women, cut the yogurt in half. Use some ice in the blender to make it thick. May have to add some water, too. You could eliminate the canola oil, which there has been controversy over, and squeeze an Omega-3 capsule into the smoothie and add a few almonds. Be sure to blend well to chop up the almonds. Sounds yummy!

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Dining out and Bad Fats!

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Michele Deaton commented on 06-Apr-2010 10:38 PM

I tried the Belly Fat-Blasting Smoothie using milk this time instead of apple juice to cut some of the carbs, and it was really good! Using 1T. of flax seed instead of 2T. helps cut down on carbs and calories as well, but is still good for you. I'm not really a smoothie drinker, but this one I like! See my Feb. 11th post.

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