The Gym is closed today, enjoy your day off if you are not competing.

News Vilifies Creatine- Don’t believe everything you watch on TV

Everyone who is competing today, be at the gym by 9:15 am. There will be approximately 3 hours between your first and second heat, bring recovery food! We are allowed to bring our own jump rope so if you have a particular rope you use grab it.

The Schedule for tomorrow looks like:

10-1030 Overview

All Rx competitors (heats 1-4) will complete Test 1 first then Test 2 after the break.

All Scaled competitors (heats 5-7) will complete Test 2 first then Test 1 after the break.

Even number heats will help judge even number heats and odd number heats will help judge the other odd number heats.  Don’t worry heat 6 we’ll get people to help judge for you guys too.

1030-1100- Heats 1 and 5

11-1130- Heats 2 and 6

1130-1200- Heats 3 and 7

12-1230- Heat 4

1230-1300- Break

1300-1330- Heats 5 and 1

1330-1400- Heats 6 and 2

1400-1430- Heats 7 and 3

1430-1500- Heat 4

1500- Times gathered and winners announced. Then chow time!

Rx

Heat 1- Erica (CFGB), Steph (CFCM), Pat (CFR), Josh (PVCF), Nick (CFGB), Brian (CFR), John (CFGB)

Heat 2- Jim (CFCM), Bob (CFR), Mike (CFCM), Jason (CFGB), Dylan (PVCF), Mike P. (NLCF)

Heat 3- Leslie (CFGB), Jen (NLCF), Juan (NLCF), Hanson (friend of CFCM), John (CFR), Arjel (CFIW), Ryan (CFCM)

Heat 4- Rebecca (CFGB), Andrew (CFR), Aaron (NLCF), Paul (CFCM), Mike B. (CFGB), Heath (CFIW)

Scaled:

Heat 5- Jamie (CFR), Deb (CFR), Nadia (PVCF), Erin (NLCF), Ted (CFIW), Jake (NLCF)

Heat 6- Alicia (CFR), Heidi (CFR), Corrine (CFR), Sara (CFR), Major (CFIW), Jeff (CFIW)

Heat 7- Brandy (CFR), Dee (CFIW), Katie (CFIW), Cory (CFR), John J. (CFIW)

]]> http://crossfitrevelation.com/?feed=rss2&p=1681 1 http://crossfitrevelation.com/?p=1676 http://crossfitrevelation.com/?p=1676#comments Fri, 03 Sep 2010 06:09:10 +0000 Admin http://crossfitrevelation.com/?p=1676 9/3/10

-Please have your membership dues in today.

-The Gym will be closed on Saturday and Sunday.  There will be a reduced schedule for Monday that I will post on Sunday along with the write up from the Sat. throwdown.

-If you are competing on Saturday, you can still come to the gym today.  All you will do is your joint mobility, warm ups, and go through rolling and more mobility work.  Also any questions you have about Saturday now would be the time to ask them.

I do not know the time line yet for Saturday, but I do know everything starts at 10 am.  We will meet at the gym at 9:15 am and head up together.  If you have  particular jump rope you want make sure you mark it.

Warm Up

Part A:

Box Squat

10×2 @55% 1RM

Part B:

Deadlift

10×2@55% 1RM

Part C:

If it is not raining

Teams of 2

Complete

4 Sled Drags w/ average body weight of team members

200 Walking Lunges

2 Laps around building pulling sled w/ 1/2 average body weight of team members

If it is raining

As a team of 2 complete

200 band pulls

100 wall balls

50 burpee tuck jumps

It is Sept. 2nd, please have your dues in by the end of the week.

During your joint mobility today, open your hamstrings up and try to improve your flexibility.  Check out Kelly Starrett’s website for more info.

If you are competing on Saturday go light on the snatches and work on your technique.  If you aren’t competing, then go as heavy as possible and see what you can do.

Warm Up

Part A:

Snatch

1-1-1-1-1

Part B:

Swing and Push

10 AMRAP

10 KB Swings 2 pood/1 pood

10 Push Ups (chest to deck, pick hands up)

If you are competing this weekend, scale the kettlebell swings

Sept. 1, please have your monthly dues in by the end of the week.

We’ve done a lot of shoulder work this week and last week so we are doing a little mobility work today for part A.

Warm Up

Part A

Part B:

Quick and Dirty

3x

400 meter run

20 box jumps

10 burpees

This work out will be quick, go balls to the wall and give it everything you’ve got

-Sept. 1 is on Wednesday, if everyone could have their monthly dues in by Friday it would be greatly appreciated!

-I need to know if you are coming to the throwdown this weekend and what division you are competing in, let me know ASAP!  If you want to come to the throwdown, but do no wish to compete please still let me know and you can be a volunteer or a judge.

How often should you Train?

Warm Up

Part A:

Push Press

1-1-1-1-1

Part B:

Test 2

For time: (20 minute time limit)

-20 power cleans (135# males/95# females). Scaled- (95# males/65# females)

-40 sit ups

-40 double unders for Rx’d group. Scaled-(120 singles)

-40 sit ups

-80 any press from shoulder to shoulder (45# plate males/25# plate females). Scaled- (25# plate males/10# plate females)

-40 sit ups

-160 feet of an overhead walking lunge (45# plate males/25# plate females). Scaled- (25# plate males/10# plate females)

Bonus- Run to reduce your total time.  If you have time left on your 20 min limit run as far as you can.   The run will be a 50 meters turn around and your efforts will be stopped 3 mins after you finish the WOD or at the end of the 20 minutes-whichever comes first.  Every 50 meters you complete equals 10 seconds off your time.

8/30/10

-Sept. 1 is on Wednesday, if everyone could have their monthly dues in by Friday it would be greatly appreciated!

-I need to know if you are coming to the throwdown this weekend and what division you are competing in, let me know ASAP!  If you want to come to the throwdown, but do no wish to compete please still let me know and you can be a volunteer or a judge.

Patience in CrossFit? Are You High?

“Patience is also a form of action.” — Auguste Rodin

When we think of CrossFit, we don’t often think of the term patience.CrossFit is about going hard and getting results, right? Stronger, faster, quicker, harder? Tear it up, knock it down, 3-2-1-Go!

Yes. And no.

See, to build anything you need hard work. But nothing grows overnight. As stupid as it sounds, you have to tend the garden for a long time before you grow some tomatoes. We know that when it comes to plants, but we forget it when it comes to growing athletes. Or just plain people, too.

You’re not going to learn how to snatch well overnight. Nor will you perfect POSE running in an afternoon. Or a week. Or a month.

The simple truth of the matter is that good things take time. And great things take even more time. To think that anything worth its salt will grow overnight is simple foolishness. The best gardeners and the best athletes share a common trait: patience.

So lace up your sneakers, get your barbell ready, open your ears and listen. Learn. Make mistakes. Learn from them. Wait. Try again. Mess up again. Wait. Have patience. Persevere. Then, act. You might be surprised by the results.

Not doing something all the time is not the same thing as doing nothing. We forget that in CrossFit, and in life.

Learn a little patience. Give good things a chance to grow.

(Words by Lisbeth Darsh/CrossFit Watertown.)

Warm Up

Part A:

Front Squat

3-3-3-3-3

Go as heavy as possible

Part B:

TEST 1

For time: (20 minute time limit)

25-15-5-15-25

-Pull ups. Scaled- (Jumping pull ups)

-Overhead squats (95# males/65# females). Scaled- (65# males/45# females)

Bonus- Move a heavy weight to reduce your total time. You can attempt a 1 rep max on a STRICT overhead press if you have time remanding on your 20 minute limit. You have a 3 min time limit to reach your 1 RM or until the 20 min limit is reached…whichever comes first.  Your 1 RM will give you a 1 second time bonus per pound.  Your total bonus will subtract time from your total time.

Pick a workout from this past week that you missed and go for it.

-There will be a Paleo Challenge in the near future, why not start today and order some FreakFood?

FreakFood Specials

Julienne Pork and Veggie StirFry: tossed in organic tamari and drizzled with almond butter

Lo’s Big Steak Salad: Crisp vegetables on a bed of organic greens with sliced marinated steak and our signature chipotle dressing

Chicken and Portabella Stack: Grilled portabella layered with chicken, native tomatoes, basil and petite arugula salad

Workouts Announced for next week’s Throwdown: Overall shortest time wins, for movement standards check out the CrossFit Iron Will site

TEST 1

For time: (20 minute time limit)

25-15-5-15-25

-Pull ups. Scaled- (Jumping pull ups)

-Overhead squats (95# males/65# females). Scaled- (65# males/45# females)

Bonus- Move a heavy weight to reduce your total time. You can attempt a 1 rep max on a STRICT overhead press if you have time remanding on your 20 minute limit. You have a 3 min time limit to reach your 1 RM or until the 20 min limit is reached…whichever comes first.  Your 1 RM will give you a 1 second time bonus per pound.  Your total bonus will subtract time from your total time.

Test 2

For time: (20 minute time limit)

-20 power cleans (135# males/95# females). Scaled- (95# males/65# females)

-40 sit ups

-40 double unders for Rx’d group. Scaled-(120 singles)

-40 sit ups

-80 any press from shoulder to shoulder (45# plate males/25# plate females). Scaled- (25# plate males/10# plate females)

-40 sit ups

-160 feet of an overhead walking lunge (45# plate males/25# plate females). Scaled- (25# plate males/10# plate females)

Bonus- Run to reduce your total time.  If you have time left on your 20 min limit run as far as you can.   The run will be a 50 meters turn around and your efforts will be stopped 3 mins after you finish the WOD or at the end of the 20 minutes-whichever comes first.  Every 50 meters you complete equals 10 seconds off your time.

Wonder what we might be doing tomorrow and Tuesday?

Warm Up

Part A:

Press

9×3 @50% 1RM

Part B:

Heavier, Uglier, Jet Fuel

15- Power Snatch 135/85

Run 400 Meters

15-Overhead Squat

Run 400 Meters

15- Thrusters

Run 400 Meters

15- Clean and Jerks

Run 400 Meters

Check out this article by Again Faster interviewing Chris Spealler, the worlds 3rd fittest man.

We  are now carrying the product RESULTS.  I have taken this product for about a month and feel that it does work. Here is some more info and you can also check it out here at AtLarge Nutrition

“RESULTS™ consists of 4 individual ingredients: dextrose, Creapure™ creatine monohydrate, ?-Alanine, and HMB. As with all of our products, each ingredient is included at a scientifically proven viable dose. We never include an ingredient just for a label claim.

Creatine, ?-Alanine, and HMB have been proven to work synergistically to increase strength, lean muscle mass, aid in body fat loss, increase muscular endurance, and promote greater training intensity in the gym. No other product on the market will help you to achieve your resistance training goals like RESULTS™.

• BIGGER
• FASTER
• STRONGER

Dextrose: Each serving contains 50g of this carbohydrate in order to spike insulin for optimal use of each gram of creatine ingested.

Creapure™ Creatine Monohydrate: One of the purest forms of creatine monohydrate available today. No other form of creatine has more research backing its efficacy. Creatine promotes increased strength and muscular size. Each serving contains 5g.

?-Alanine: An amino acid with proven ergogenic effects (each serving contains 3.5g). ?-Alanine promotes intra-muscular carnosine production (2). Carnosine is a dipeptide which provides a buffering effect within the working skeletal muscles thus allowing the trainee to sustain higher intensity training sessions and greater overall training volume (2). It also works synergistically with creatine to help reduce body fat (2).

HMB: A metabolite of leucine, HMB has been shown in studies to work synergistically with creatine to produce additively greater gains in strength and lean body mass (1). Each serving contains a lab proven 3g dose.”

Warm Up

Part A:

Box Squat

10×2 @55% of 1RM

Part B:

Deadlift

10×2 @55% of 1RM

Part C:

AMRAP 10

15 wall balls

10 squat cleans w/ 135# 75#

5 Burpees

Warm Up

Part A:

Opening your hips

Part B:

Cannon Ball

21 Pull ups

21 Thrusters 85/65

50 Double unders

21 Thrusters

21 Pull ups