Monthly Archives: March 2009
March 30, 2009
“Brutus”
Run 400m
7 Deadlifts
50 Squats
7 Deadlifts
25 Thrusters
7 Deadlifts
25 Ball Slams
7 Deadlifts
CFR
March 29, 2009
REST DAY
Fabulous work at the CrossFit Total on Saturday. Lots of folks were on vacation so the crowd was lighter but the weights were anything but light.
We added a couple more ladies to the 200 pound club on deadlift, way too go Amanda and Elaine! Elaine pulled 235 a FIFTY pound improvement from her pervious Total. I wonder if 4-5 WODs a week has had anything to do with that.
Warren, who I coached on the finer points of the deadlift for the first time a couple weeks ago and did his first Total pulled a 220! Not bad for a Grandpa!
CFR also welcomed our first member of the 400 club. John has a lot more in him too. Congrats John, that is rarified air.
The best thing is that everyone showed improvement in their Totals from last time.
The next Total is scheduled for May 30th to mark your calendar.
Pick below the fold…
March 27, 2009
Run 1 mile for time
3 Rounds for time
21 Power Snatch, 75/45
21 MedBall Cleans, 20/15
CFR
March 26, 2009
“Diane”
21-15-9
Deadlift, 225/185
Handstand Push-ups
One of the major goals of our nutrition recommendations revolve around keeping insulin levels at a consistent and lower level. This means that we encourage people to avoid grains (even whole grains!), potatoes, rice, bread, and pasta. We recommend avoiding these foods because they cause high insulin levels. Among the problems with high/spiked insulin is that insulin is a “storage” hormone in that it tells the body to turn carbs into fat and stuff them in your cells. Whether you are fat trying to be slimmer or slim trying to stay that way, if you eat a diet based on high glycemic carbs you are ordering your body to fatten up. Yikes.
We constantly link to great resources that will help you better understand how your body process food and how you can control your body through how you fuel it. Check out the links in the nutrition section on the right and start learning more today.
It’s never too early in the season to imagine what you look like in your swimsuit at this moment. If you don’t like the picture in your head, talk to me now so we can put together a personalized plan for you starting today. It takes some discipline but if you can CrossFit, you can clean up your diet.
You know the first thing I will recommend is to cut the sugars. Linked below is more evidence that sugar has no regular place in our diet. The essence of the paper:
M. Daniel Lane and colleagues at Johns Hopkins have built on the suggested link between the consumption of fructose and increased food intake, which may contribute to a high incidence of obesity, and Type 2 diabetes.
Over the past four decades life-styles have gravitated toward the excessive consumption of ‘high energy’ foods and sedentary behavior that has resulted in a high incidence of obesity and its pathological consequences. This scenario has led to the increased occurrence of insulin resistance and Type 2 diabetes. At present, approximately thirty percent of adult Americans can be classified as obese.
ARITLCE: “Fructose Metabolism By The Brain Increases Food Intake And Obesity, Review Suggests.”
CFR
March 25, 2009
3 Rounds for time
30 Double Unders
30 Wall Ball Shots
30 GHD Sit-ups
30 Burpees
The Clean
Have you noticed the amount of cleans we have done in the first 3 months of 2009? Am I fixated on the clean to the exclusion of all the other movements? Did I get lazy; so copy/pasting “clean” into the WOD sheets was just easier? Maybe it was a formula error in my programming spreadsheet. (Yes. I’m an Excel dork – Microsoft Certified! – and I use it in developing our programming calendar.)
Nope.
While I do really like The Clean, it also happens to be one of the best few lifts for developing explosion, rapid application of force and getting a nasty attitude. There is no way to clean big without having an aggressive mindset and attacking the lift like you life depends on it. More than any lift we do, with maybe the snatch being an exception, missing a clean can leave you in an awkward position, mostly likely right on your ego. The Clean is a challenging lift and is invaluable to our training.
CFR
March 24, 2009
7 Squat Cleans, 135/95
25 Push-ups
I thought it was a great picture but Karrie didn't like the look on her face. Thus the smiley.
This is a great picture of the clean. I snapped it a fraction of a second too late to catch it, but Karrie’s arms were kept straight until she hit the shoulder position you see her in. She is just starting her drop under the bar at this point. This was 75 pounds during The Bear. It’s not surprising that she clean and jerked 110 pounds the next week and did The Chief at 95 pounds. Karrie’s improvement came when she got very aggressive on her pull and focused on her shoulder shrug and keeping her arms straight. I may have mentioned it before, but you have to get those elbows up fast and high for the catch.
Also. Notice how excited LeeAnn is by Karrie’s performance.
CFR
