7/24/10 WOD
The 4 top times for this workout by the men in the games were sub 4 min, the top time being Chris Spealler at 3:29. The top time for the ladies was 5:04 by Kristan Clever, only the top 11 females finished this workout with in the 12 min time limit.
A great write up about the CrossFit Games by Pat Sherwood
Ben Smith, 20 years old, finished it in 4:01
Part A: Press
9×3 @ 60% of 1RM
Part B:
9-7-5
Muscle ups
Full Snatch 135#/95#
7/15/10 WOD
So far I have 3 Paleo challenge participants who have submitted their results. Friday will be the last day to submit your results, I will be picking a winner on Sat.
We currently have 20 contestants for the Throw Down this Saturday. There are still a couple open spots if anyone is still interested.
Throw Down Eating suggestions:
I’ve done a bunch of CrossFit competitions and these are some things that have worked for me in the past:
Breakfast: eat what you would normally eat. The day of a competition is not the day to try some new crazy breakfast or gel. Eat what you would normally eat in the morning, the last thing you want to do is be running for the bathroom from something crazy you ate.
Between workouts: I would try and get a recovery shake asap. The faster you can get a shake in you the better. If you are not a fan of shakes, go with a sweet potato, some apple sauce and some protein powder mixed together. The second workout will be mid day, and after this workout I would try to get a shake and also something small to eat. You still want to keep this meal well balanced and it could be anything from a paleo kit or a small lunch.
Again, don’t try to mix in some new crazy food you have never tried before and have no idea how your body will react. On Friday night eat a well balanced meal and stay away from alcohol or any serious desserts.
This will be a good event for you guys to play with what foods work best for you.
Part A:
2 Min drill
Part B:
5 min muscle up practice
Part C:
3x
400 meter run
10 muscle ups (30 pull ups and 30 dips if you do not have a muscle up)
6/24/10 WOD
Appreciate Human Movement–check out this CRAZY video:
Part A:
5 min Kip Practice
If you have a Kip, 5 min muscle up practice
Part B:
Intervals
Rest exactly 2 minutes between intervals, cover max distance possible
Run 3 x 6 minutes
5/12/10 WOD
Are you recovered?
Do you feel fatigued, constantly sore, lacking the results you desire and deserve, have poor sleep and mood swings, and are getting sick often? These are all traits of overtraining, but they are also the products of not recovering. If you are doing two a-days, 5 days a week or constantly training the same energy systems you might be overtraining, but most likely you are not recovering properly. Here are 6 points that will aid in your recovery.
1. Nutrition
I can’t stress the importance of nutrition enough! Food is fuel and how you fuel your body will completely effect how your body performs. Staying away from processed foods and having a balanced ratio of high quality carbs, protein, and fat for each meal is crucial.
Post workout there is a short window (15min- 1 hour) where fueling your body becomes even more important to recovery. Your glycogen stores need to be replenished with a high quality carb, and your muscles need to be repaired with a high quality protein. By high quality carbs I am referring to veggies, some fruit, and sweet potatoes. High quality protein includes free range, organic chicken, beef, pork, fish, and eggs. These are all complete protein sources. If you do not have the time to eat real food immediately after a workout, a high quality protein shake is acceptable.
Let me know if you want to get more in-depth with your nutrition and we can work out a personalized plan for you.
2. Fish Oil
Why take fish oil? Fish oil is an Omega 3 that will help reduce inflammation. This means that your joints will hurt less and you will perform better. Fish oil also has various other proven benefits from reducing inflammation throughout your entire body. This includes your brain, heart, and arteries.
How much fish oil do you need? We need to be taking between .5g-1g of fish oil per 10lbs of lean body mass. This means if you are taking 1 or 2 pills a day, you are not taking enough!
An awesome resource for nutrition information is Robb Wolf’s website, the link is on the right hand side bar.
3. Sleep
How many of you get at least 7 to 8 hours of sleep every night? This is what your body needs to enhance recovery and for you to perform at your best. During sleep your muscles will repair and your central nervous system will recover.
4. Rest Days
Everyone is different and everyone’s body requires different training patterns. CrossFit has found 3-on 1-off to be the most effective for our athletes. This schedule does not always work and therefore we can modify it. 3-on 1-off 2-on 1-off is a training pattern that will allow your body more recovery for those who are feeling beat-up.
This is something that you will have to play with yourself and see what workout pattern produces the best results for you. Remember CrossFit is designed to be constantly varied, you can mix it but listen to your body and take rest days when needed.
5. Stretching/Rolling
The more you train the tighter you body will become. Stretching and rolling are VERY important…maybe you guys should check out the new stretching class on Saturday!
Stretching will help everyone get into the proper dead lifting position, squatting depth, and improve overall technique for all lifts. This is something that you want to work on everyday. Not only will it help you with your athletic performances, but more importantly it will help you stay mobile as you grow older and help to keep you injury-free.
If you check out the back corner of the gym you will see PVC pipe, foam rollers, and lacrosse balls. Pick your poison and start rolling. Rolling is a muscle fascia release that will help break up scar tissue and help muscle fibers move smoother. Using a roller is the equivalent of a deep tissue massage; it will hurt while you’re doing it but feel much better when you’re done. Also scheduling a massage on occasion would be a good idea.
6. ICE
Ice is an awesome anti-inflammation tool. If you go into the freezer at the gym you will see Dixie cups filled with ice. If you are sore or tight grab one of these cups and ice up. We want to be ice massaging the area for about 10 min. Try to do this once every hour for the maximum effect. Another great tool is ice baths…sounds fun! Ice baths will help your body recover and you will feel the difference.
Within CrossFit Revelation we train as elite athletes, so take care of your body like an elite athlete. Form a recovery game plan and stick to it.
Part A:
5 Minutes of Muscle up Progression
Part B:
Cleaning Cindy
AMRAP 20 min
5 Pull ups
10 Push Ups
15 Squat cleans w/ 95# 65#
1/31/10 WOD
Today is a open gym format, whenever you get here you can start your workout.
Pick a workout from this previous week that you want to tackle or go after the one I posted today.
Great Job to Jim and Jack, the newest graduates of our Elements course. I will be posting pictures later.
30 Muscle-ups for time
