Tuesday August 31, 2010
15 Resistance sit ups
15 Resistance sit ups
15 Resistance sit ups
Shoulder/Hip mobility drills.
How many people do you know with thyroid issues? Lethargic, slow weight gain, and a host of other symptoms that make you feel miserable. I’ve been listening to podcasts from Nora Gedgaudas (super smart gal!), about all sorts of issues that are directly related to dietary influences. I especially found the podcast about low thyroid very interesting and full of information that the typical doctor will most likely not explain to you.
If you or someone you know is dealing with hypo-thyroidism, please pass this podcast/website along.
You will find this podcast under January 2010.read more
Monday August 30, 2010 – Max effort day
Push Press 2-2-1-1-1-1
10 Rounds: This is meant to be a heavier workout. Focus on strong squat form, try to do pull-ups with minimal resistance, steady turkish get ups. Don’t be fast and sloppy.
5 Back Squat at about 85% of body weight
3/3 Get ups (just the part rolling up from the floor)
Mobility WOD of the day. Let’s fix your knees caving in on squats, folks!
Woot woot! The build-out is all cleaned up….still no electricity in my office and there’s missing outlets, but it’s usable!
AFTER: ALL SHINY AND NEW!read more
Friday August 27, 2010
Deadlift 5-5-5-5 @ 75-80%
AMRAP: 20 min
4 Weighted box jumps
6 KB sumo high pulls
8 Tricep extension holding plank position (4 each arm)
Not sure how to explain “paleo”….or do people just look at you funny when you make an attempt? Here’s a webinar hosted by Paleo Cookbook which will lay out the foundation of paleo for you. Thanks Helen for passing this along!
What is the paleo diet?
The main characteristics of nutrition that pretty much all healthy dietary programs have in common.
Why all weight loss programs promote the same baseline in their dietary approach.
Why grains and dairy are causing an epidemic of health problems today.
Making the paleo diet part of your lifestyle.read more
Thursday August 26, 2010
4 Farmer carries
15 Wall balls
7 Straight leg raise on rings (If you can hold a pull-up, then perform straight leg raises in that position)
3 x Handstands
I am trying to get CrossFit’s one and only Kstar to come and give a whole day seminar on mobility and stretching. He’s an incredible teacher and does his job to get you all fired up about your joints and muscles!
IN THE MEANTIME…..he just started a blog where he’ll post a mobility workout EVERY DAY! Bad squat? Sore knees? Cranky shoulder? Bookmark this folks! It’s for your own good.
Click on the image of Kstar.
Wednesday August 25, 2010
Heavy floor presses with dumbbell 5-5-5-5
Swing to front squat
Lengths of weighted bear crawl
Front Squat 5-5-3-3-3-3
Skill: Dumbbell Snatch
15/15 Dumbbell Snatch
Balance skills and drills. Eyes shut for some of these!
“Abs are made in the kitchen.”
Have you ever heard that? It’s a common saying in the fitness world. For those of us trying to get a 6-pack to show…..unfortunately, crunches won’t do it. The reason why you work core/mid-line strength in class is to make you stronger in all other areas of fitness, not because I’m trying to get your 6-pack to bust out.
I wish it were that easy. Do crunches = Stellar abs. It comes down to a bit of caloric restriction (doesn’t have to be much)…..and of course, the ever famous paleo eating. Protein does the trick, not brown rice. Not “whole grain”. Not your favorite drink at Caribou (I know who you are).
Soooooo, the 30 day No Sugar Challenge is a little over a month away. Cash pot, before/after shots, getting ripped, feeling fantastic and alert….and crushing your PR’s in the gym. Don’t forget to sign up for the Whole 9 Seminar to get the official scoop on how to make good food be your best friend in the world.
P.S. A round of applause for the many of you who TOTALLY crushed your last body fat percentage numbers this past Saturday at the U of M. Shelley….6% body fat loss???? WOW.
Angela staying focused and pushing hard. Congrats on your rope-climbs the other night, girl!
Monday August 23, 2010
OHS 2-2-1-1-1-1 (Max Effort)
9 Rounds: Every 3 rounds perform 3 deadlift at 75-80%
10 Double Unders
6 Ring rows (elevate feet on box if you can)
8 Overhead walking lunges
We did a similar workout to this on May 11, albeit a little varied. I like to sneak in some heavy lifting while you are sucking air. That’s always fun!
Thank you to Beth and Krista who stopped by from Wine Country CrossFit this past weekend. The twins got a taste of the Lab….and I’ll get a taste of wine if I ever visit them! That doesn’t seem at all fair.
Oh dear, the first ever Childhood Obesity Awareness Month coming in September! Well, at least somebody’s trying to do something. Good thing CrossFit Kids is coming this fall. Just in time!
Paleo lunchrooms anyone?read more
Friday August 20, 2010
Run 1 mile for time.
10 Renegade Rows
5 Ball ups on rings
8 Inverted Hip Slaps
Pound the tire with a sledge hammer if you feel like it. 2 x 30 reps each arm.
Carrie tried her hand at higher-than-normal box jumps the other day. Such a mind over matter thing! Nice job, girl. Now…just wait for weighted box jumps (wink wink).
I want to thank everyone who has been telling me they’ll help out with installing the flooring in the expansion. I found out tonight that they won’t get done painting until next Tuesday. Boo Hiss.
Anyway, I have no plan as to the actual day that Paul and I will attempt to get it done….but if we have to hold off to next weekend, then I may need some elves. Oh yeah, and people who like to mop drywall dust off floors. Is there such a person???read more
Thursday August 19, 2010
Max Effort Deadlift: 2-2-2-1-1-1
DB Squat Clean + 2 walking lunges with DB (equals 1 rep)
Yesterday’s link to the article about serving statins at McDonald’s hit a nerve with Kim. She works as a pharmacist and had some informative words to say. Thanks Kim for your words of wisdom in the comment section!
Kate, your attachment on today’s blog about “serving” statin therapy w/ fast food is the “last straw” for me too! As a pharmacist, these are not benign drugs. They are metabolized by the liver and can result in liver disease if not managed appropriately. Not to mention, they also have other serious adverse effects such as myalgias (generalized pain/muscle aches) and even more serious, rhabdomyolsis (destruction of the muscle by increased prduction of creatinine kinase-CK).
These drugs also have serious drug-drug interactions w/ common maitenance drugs for disease states such as diabetes, seizure disorders, HIV, blood thinners (warfarin) and many antibiotics. There has been a big push in the US to make some of these drugs “over the counter” available but there risks are too high-even at low dose!!! If resteraunts are to serve one statin drug, how does the McDonald’s drive thru attendant know the person is not on another statin. Are they expecting the attendants to educate people on these drugs?
I attended school for 6 years to receive my doctorate in order to educate and monitor drug prescribing and safety for patients. This concept presented in the article is ridiculous and in my professional opinion, will have more serious implications than the epidemic of obesity from fast food. C’mon folks-take some responsibilty for your own health and do not look for the easy fix.
Kim is also due with her first baby this November! Our official CrossFit baby is coming! She’s been working out this entire time, going strong! We’ll plan a fun gathering later this fall to celebrate her new mommy-hood. Excited for you Kim!
Wednesday August 18, 2010
Push Ups 3-3-2-2-2-1
8 Swing transfers
4 Decline box pushups (get as inverted as possible)
4 Chin ups
This is officially the last straw for me.
I found these very low carb “Flackers” at F & N the other day (made of mainly flax seeds). I have to say they’re pretty yummy. I through some deli turkey, avocado, hummus (yes, I know it’s garbanzo beans) and sliced yellow tomato on each cracker for an easy snack. Totally easy.read more