Sat. Mar. 13th, 2010

Today's W.O.D.
400m Run
10 Paralletes
15 Box Jumps - 24"
20 Knees to elbows
800m Run
10 Paralletes
15 Box Jumps - 24"
20 Knees to elbows
400m Run
10 Paralletes
15 Box Jumps - 24"
20 Knees to elbows
For time

Today's class - 9am - 10am

Fri. Mar. 12th, 2010

Today we're working on the clean. The power clean is adequate for today's W.O.D., although I will encourage everyone to work on the squat clean. I have included a video of the different variations of this lift. The demonstrator in the video is cleaning from the "hang" position, I want everyone to clean from the ground.

http://media.crossfit.com/cf-video/CleanCatchHeight.wmv

Today's W.O.D.
Power Clean - 3/4 Body weight
Pull-ups
Max reps for 5 rounds

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Thurs. Mar. 11th, 2010

Yesterday's workout was painful as usual. Here's Jeff Faucett doing the deadlifts with ease.

Today's W.O.D.
"Make-up Thurs."

Today is a rest day for many. If you missed a workout this week, or want to work on something specific, today's the day

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Wed. Mar. 10th, 2010

I have included the following article/link regarding the zone diet and meal plans for those who may not have read it yet. If you have any questions, let me know. Diet is paramount to optimizing human performance. Our clinical experience proves the Zone Diet, by Dr. Barry Sears is the best nutritional model for optimal performance. Issue 21 of the Crossfit Journal offers a comprehensive overview and start-up guide for implementing the Zone Diet. Included within you will find definitions, charts and recipes.Understanding how the Zone works begins with understanding “blocks.” A block is a simplified unit for measuring the 3 macronutrients in your food (protein, carbohydrate and fat). One block is comprised of: 7 grams for protein, 9 grams for carbohydrates, and 1.5 grams for fats. Equal representation of all the macronutrients constitutes a meal. Mastery of this concept makes meal building a snap. The “Block Chart,” outlines daily block requirements, which differ from person to person, as well as the macronutrient content of common foods.The article also contains recipes for snacks and meals ranging from one to five blocks. The recipes include a breakfast quesadilla, chili, and grilled chicken salad.CrossFit has been experimenting with portioning strategies for over a decade. We encourage everyone to weigh and measure for one week. It may not be fun, but the benefit will be invaluable. Within a week you will have developed the ability to estimate correct food portions and formed a heightened sense of your nutritional needs.The Zone Diet amplifies and accelerates the benefits of the CrossFit regimen. CrossFit’s best performers are Zoning. When our second tier athletes commit to “strict” adherence to Zone parameters they quickly surpass their peers.

http://library.crossfit.com/free/pdf/cfjissue21_May04.pdf

Today's W.O.D.
15 Deadlift - 225lb
20 Box Jumps - 24"
400m run
3 rounds for time

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Tues. Mar. 9th, 2010

Here's Jake showing us his OH lunge

Today's W.O.D.

5 Pull-ups

10 Push-ups

15 Squats

20 Double Unders

AMRAP in 20 mins

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Mon. Mar. 8th, 2010

Today's W.O.D.
10 Burpees
15 SDHP - 75#
20 Ring Dips
400m run
3 rounds/time

**********Todays hours are limited**************
**********9am, 2pm & 4pm cancelled************