Saturday June 4, 2011
Team Workout
Friday June 3, 2011
CrossFit 864 – 4:15p.m./5:15p.m./6:15p.m.
“so Christ was sacrificed once to take away the sins of many; and he will appear a second time, not to bear sin, but to bring salvation to those who are waiting for him.”
-Hebrews 9:28
“It’s not what we eat but what we digest that makes us strong; not what we gain but what we save that makes us rich; not what we read but what we remember that makes us learned; and not what we profess but what we practice that gives us integrity.”
-Francis Bacon, Sr.
HYDRATE – Just in case you haven’t noticed yet – IT’S HOT! Make sure that you drink plenty of water during the day and always bring a bottle (or two) with you to the WOD.
Warm-up as a group
Reminder – June dues (by Thursday, 6-2-2011) Thank you!
WOD – Complete the following for time:
30 SDHP (95/65)
30 Wall ball shots (18-20 / 12-14)
30 Ball slams (40-50/25-30)
30 Ring Push-ups
30 OHS (75/45)
30 Kettlebell swings (24kg/16kg)
30 Step walking lunge (no added weight)
30 K2E (knees to elbows)
Train Hard – Train Smart
“BEAT SALAD”
This one comes straight from Mark’s Daily Apple. It is one of the best breakfasts I have had in a while. It is EXTREMELY easy and quick.
Here’s what you need:
1 ripe avocado, chopped
2-3 hard-boiled eggs, chopped
1 medium-sized tomato, diced
2-4 slices of cooked, crumbled bacon
Juice from a lemon or lime wedge
Salt and pepper to taste
Here’s what to do:
Combine all the ingredients in a bowl and mix together. That’s it!! Enjoy!
A commenter on the blog roll on the original recipe page also offered a tip to make your hardboiled eggs easier to peel: add a teaspoon of baking soda to the water.
For a fun twist, you can make your own bowl out of bacon. When I did this, I also put some raw spinach leaves in the bottom of the bacon bowl to cover the holes.
http://www.notmartha.org/archives/2008/02/27/bacon-cups/
Nutrition Information (Courtesy of FitDay)
2 eggs, 2 bacon slices:
Calories: 540 Fat: 42.9gm Protein: 23gm Carb: 20.9gm
3 eggs, 4 bacon slices:
Calories: 704 Fat: 54.8gm Protein: 35.2gm Carb: 21.7gm
How are your nutritional habits looking this week? Are you happy with your progress? Remember that you cant depend only on the WOD to do it….what you eat plays a huge role! Junk in = JUNK! Is that what you want?
http://www.facebook.com/pages/CrossFit864/120616656262
Share a word of encouragement with someone today because you might need to hear those same words tomorrow.
BE STRONG!
Jay and Janice
Thursday June 2, 2011
CrossFit 864 – 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
“I saw the Holy City, the new Jerusalem, coming down out of heaven from God, prepared as a bride beautifully dressed for her husband. And I heard a loud voice from the throne saying, “Look! God’s dwelling place is now among the people, and he will dwell with them. They will be his people, and God himself will be with them and be their God. ‘He will wipe every tear from their eyes. There will be no more death’ or mourning or crying or pain, for the old order of things has passed away.”
-Revelation 21: 2-4
People become really quite remarkable when they start thinking that they can do things. When they believe in themselves they have the first secret of success.
-Norman Vincent Peale
Reminder – June dues (by Thursday, 6-2-2011) Thank you!
Floor Press 3-3-3-3-3 (go for a 3 RM on the last set)
2011 CrossFit Games Regional Workout #3
21-15-9 reps for time of:
Deadlift (315/205lbs)
Box jump (30”/24”)
General rules:
Athletes will perform 21 deadlifts then 21 box jumps, then 15 deadlifts and 15 box jumps, then 9 deadlifts and 9 box jumps. Athletes begin behind the line. At Go, athletes move to the barbell and begin their deadlifts. Their result is the time to complete the entire workout. There is a 12min time cap. If an athlete cannot finish in the time cap, their score is the time cap plus a one second penalty for each rep not completed.
We will not have a time limit on this workout. These are the rules from the regional event this past weekend.
Scale / modify – weight on deadlift and height on box jumps based on your strength, skill level.
Results from Regional Workout 3: Deadlift (315/205) / Box Jump Couplet (30/24)
Men
1. Jared Davis (3:42)
2. Brian Kost and Brian Del Greco (4:11)
Women
1. Shana Alverson (3:50)
2. Wendy Shafrasnki (3:53)
3. Leah Polaski (4:07)
Train Hard – Train Smart
Reasons to Add Strength Training to Your Workout Plan
-Chris Iliades, MD
A complete workout plan should include strength training. Find out how strength training can really benefit you physically and emotionally.
If you knew that a certain type of exercise could benefit your heart, improve your balance, strengthen your bones, and help you lose weight as it made you look and feel better, wouldn’t you want to get started? Well, studies show that strength training can do all of that and more. Strength training is not just about bodybuilders lifting weights in a gym. It can benefit people of all ages and may be particularly important for people with health issues such as arthritis or a heart condition.
Strength Training: The Benefits
Yes, strength training will add definition to your muscles and give men and women alike more fit and toned bodies. But working out with weights does so much more:
1. Strength training protects bone health and muscle mass.
After puberty, whether you are a man or a woman, you begin to lose about 1 percent of your bone and muscle strength every year. “One of the best ways to stop, prevent, and even reverse bone and muscle loss is to add strength training to your workouts,” advises Troy Tuttle, MS, an exercise physiologist at the University of Texas Medical School in Houston.”
2. Strength training makes you stronger and fitter.
Strength training is also called resistance training because it involves strengthening and toning your muscles by contracting them against a resisting force.
There are two types of resistance training:
Isometric resistance involves contracting your muscles against a non-moving object, such as against the floor in a push-up.
Isotonic strength training involves contracting your muscles through a range of motion as in weight lifting.
Both make you stronger and can get you into better shape. Remember that with strength training your muscles need time to recover, so it should only be done on alternate days. Always take some time to warm up and cool down after strength training.
3. Strength training helps you develop better body mechanics.
Strength training has benefits that go well beyond the appearance of nicely toned muscles. Your balance and coordination will improve, as will your posture. More importantly, if you have poor flexibility and balance, strength training can reduce your risk of falling by as much as 40 percent, a crucial benefit, especially as you get older.
4. Strength training plays a role in disease prevention.
Studies have documented the many wellness benefits of strength training. If you have arthritis, strength training can be as effective as medication in decreasing arthritis pain. Strength training can help post-menopausal women increase their bone density and reduce the risk of bone fractures. And for the 14 million Americans with type 2 diabetes, strength training along with other healthy lifestyle changes can help improve glucose control.
5. Strength training boosts energy levels and improves your mood.
Strength training will elevate your level of endorphins (natural opiates produced by the brain), which will make you feel great. As if that isn’t enough to convince you, strength training has also been shown to be a great antidepressant, to help you sleep better, and to improve your overall quality of life.
6. Strength training translates to more calories burned.
You burn calories during strength training, and your body continues to burn calories after strength training, a process called “physiologic homework.” More calories are used to make and maintain muscle than fat, and in fact strength training can boost your metabolism by 15 percent — that can really jumpstart a weight loss plan.
Strength Training: Getting Started
“Please don’t limit yourself to thinking that lifting weights, expensive machines, or gym membership is the only way to do strength training,” says Tuttle. “Pushups, jump squats, lunges, and mountain climbing are all examples of exercises that provide strength training.”
If you have any health issues, ask your doctor what type of strength training is best to meet your needs and abilities. You can also work with a fitness expert to design a strength-training program that will be safe and effective for you.
Who doesn’t want to look better, feel better, and live a longer, healthier life? So what are you waiting for? Get started now with a complete workout program that includes strength training.
The CrossFit 864 crew is a great example of how strength training benefits almost everything that you do…not to mention the fact that you guys really love getting stronger! It’s a huge part of building on that mental toughness and pushing past your limits!
Ready for another great day of CrossFitting together. See you Thursday.
BE STRONG!
Jay and Janice