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23 Sep 2013

092313

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1. 15-12-9-6-3
135#/95# Back Squat
Pull-ups

2. Power Snatch – 6 x 4 reps with ascending weight

3. 10 EMOM Handstand Push-ups
Choose a number you can complete each round

21 Sep 2013

092213

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1. Teams of 2 Complete 3 rounds for time
15 Deadlift, 275#/185#
15 Knee to elbows

Using a staggered start, partner 1 begins on the deadlift and partner two begins on the deadlift as partner 1 moves on to the knee to elbows.  Partner 2 must follow partner 1 the entire time.

2. Run 2000m relay for time

Each partner must complete 1000m of running while alternating each 500m

21 Sep 2013

092113

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1. AMRAP 17
1 Power Snatch
30 Double Unders

Choose a starting weight and increase by 10 pounds each round if the double unders are completed unbroken.  Score both weight and rounds completed.

2. Accumulate 15 minutes of a free handstand hold

Fire It Up! Fire It Up!

It is PR Friday and it has been a week of personal bests in the gym!  The bell has been ringing so much that it came off the wall.

What a testament to the efficacy of CrossFit in that while we have been emphasizing building work capacity over a traditional strength training cycle many of you continue to improve your strength numbers.  Even while attacking strength after met cons you still are increasing your lifts.  This has been true even for our intermediate and advanced lifters.  

This week was especially difficult week of programming with the WOD’s really challenging both physically and mentally.  Which workout did you find the most challenging?

How Are You Refueling After Workouts?

Wednesday was a heavy volume day for my training.  I trained on the Airdyne in the morning, completing 20 minutes of :30 second sprint followed by :30 recovery along with a 10 minute warm up and cool down.  That evening I completed “Kelly” as part of the programming.  Total training time was almost 1.5 hours of hard work.  I made sure to slam back a PROGENEX recovery after my workouts so that I would be ready to go the next day.

As an official PROGENEX Affiliate, I can now share a special discount code that enables you to get any PROGENEX products at 10% off the retail price. Simply use the Affiliate Code 02134 during checkout to receive 10% off your order. I chose to partner with PROGENEX because I feel strongly about their products and the results they produce. As always, I am happy to share my experiences with PROGENEX, too, so feel free to ask me! 

If you are not sure what flavor you prefer, you can pick up a single serve PROGENEX Recovery in the gym and try it out first.

What’s on Tap

This week we will be focusing on handstand push ups as our skill.  Be sure to get in at least three days of practice this week using the EMOM protocol.  When you are training extra time during open gym be sure to get in a back squat day and an overhead lift.

Saturday – 9/21
1. AMRAP 17
1 Power Snatch
30 Double Unders

Choose a starting weight and increase by 10 pounds each round if the double unders are completed unbroken.  Score both weight and rounds completed.

2. Accumulate 15 minutes of a free handstand hold

Sunday – 9/22
1. Teams of 2 Complete 3 rounds for time
15 Deadlift, 275#/185#
15 Knee to elbows

Using a staggered start, partner 1 begins on the deadlift and partner two begins on the deadlift as partner 1 moves on to the knee to elbows.  Partner 2 must follow partner 1 the entire time.

2. Run 2000m relay for time

Each partner must complete 1000m of running while alternating each 500m

Monday – 9/23
1. 15-12-9-6-3
135#/95# Back Squat
Pull-ups

2. Power Snatch – 6 x 4 reps with ascending weight

3. 10 EMOM Handstand Push-ups
Choose a number you can complete each round

Tuesday – 9/24
1. Front Squat – 3×10 (straight sets)

2. Row 6 x 250m with 1:00 rest

Wednesday – 9/25
1. AMRAP 15
10 Deadlift, 225#/155#
10 AbMat Sit-ups

2. 10 EMOM Handstand Push-ups
If you completed all of your reps on Monday then increase by one rep per round

3. Midline work (your choice)

Thursday – 9/26
1. 20-10-6
Begin each round with a 500m run
155#/125# Front Lunge
Pull-ups

2. 2 Position Snatch (high hang + mid hang) – 5 x 3 reps (light to moderate weight)

Friday – 9/27
1. Deadlift – 3×10 (straight sets)

2. “Jack”
AMRAP 20
115#/75# Push press, 10 reps
24kg/16kg Swings, 10 reps
24″/20″ Box Jumps, 10 reps

3. EMOM 10 – Handstand Push-ups
If you completed all of your reps on Wednesday then increase by one rep per round

See you in the Box! ~ Neal

20 Sep 2013

092013

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1. CF Open 11.2 – AMRAP 15
9 Deadlifts, 155#/100#
12 Push-ups
15 Box jumps 24″

2. Accumulate 50′ of handwalking

RRT13 RoR Boat Pic

Every day you go to work there is a team of people you work with.  Every day you go to the gym there is a team of people holding you accountable and pushing you.  Every day you go home there is a team there to support you and love you.  Recognize your team.  Support them by working as hard as you can every single second of the day and you’ll make them better.

 

Fall is here.  Set a goal, whether it’s a competition or a benchmark, and let’s get after it.  Here is a little video of the Renegade Rowing Team.  

 

RRT13 RoR Team pics

After 8 weeks of training, they learned to row together and push themselves to a third place finish at the Rumble on the River last Sunday.  If you’d like to attack your goals and have an awesome team to help you get there, come check out Renegade Rowing – either Online or in Boston!

18 Sep 2013

091913

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1. EMOM 20
5 Burpees
2 Clean and Jerk, 185#/125#

2. Push Press – work up to a max single for the day

18 Sep 2013

Why Is Breakfast So Important?

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Everyone has heard that breakfast is the most important meal of the day. Here’s why:

ENERGY

photo 1 Every body needs a certain amount of fuel to perform the most basic functions, like breathing, circulating blood and oxygen through the body, adjusting hormone levels, and growing or repairing cells. The more you ask of your body (as in, the more exercise you do), the more fuel it needs. During sleep, your body performs all of these functions as it repairs and rejuvenates your body. And depending on when you last ate and when you wake up, you can go anywhere from 8-15 hours without eating. This leads to decreased glycogen stores and make your morning workout or routine harder.

 

BRAIN POWER

 

photo 2Current research, including a review of studies dating back to the 1950’s, shows that eating breakfast is associated with better concentration, memory, and school achievement in children and adolescents compared to skipping breakfast. The brain is fueled primarily by glucose, the simple sugar also used as the body’s most readily available source of energy and found in most complex carbohydrates. Without an adequate supply of glucose, the brain does not function optimally, and skills like memory, alertness, and understanding of new information are negatively affected.

 

HEALTH

 

Eating breakfast habitually has been shown to reduce risk of overweight and chronic disease in children, adolescents, and adults. One study found that men who skipped breakfast were 20% more likely to develop type 2 diabetes than men who didn’t, and people who ate breakfast had lower rates of heart failure through their lifetimes. In addition, people who eat a nutritious breakfast are more likely to make healthier food choices throughout the day.

 

ATHLETIC PERFORMANCE

photo 4Athletes need breakfast to help them maintain a balanced energy intake and fuel the brain and body for a day of training and school or work. Breakfast is especially important if you workout in the mornings, as exercising after over 8 hours of fasting will result in lower energy levels, decreased performance, and poorer concentration. Basically, you won’t be able to go as hard, move as quickly, or focus as well as you would if you had some fuel in your body.

Eating before a morning workout can be challenging, but if you had a recovery snack and good dinner the night before, your glycogen stores will be better off, so even a small amount of food will make a difference. Because you often wake up as late as possible and are short on time, the key is finding something that provides enough energy, is portable, and that you tolerate well. Your daily breakfast should contain carbohydrates, protein, fiber, and fat, but an early morning, pre-workout breakfast should be lower in fiber and fat because these two can cause stomach discomfort if eaten in high amounts right before exercise. Some good options include a banana and a few almonds, apple and deli meat or jerky, dried fruit, a fruit smoothie with protein powder, or a Lara bar. But remember that you can eat anything for breakfast, so don’t feel limited to “breakfast foods”. If you want last night’s leftovers at 7 am, go for it. The best choice for your pre-workout breakfast will depend on how much time you have between eating and training and how well your body tolerates fat and fiber close to exercise.

17 Sep 2013

091813

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1. “Kelly
5 RFT
Run 400m
30 Box Jumps, 20″
30 Wallball Shots, 20#/14#

2. Accumulate 100 reps of midline assistance & walk on your hands in between sets

17 Sep 2013

Whats the best way to train?

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I have this conversation every week. (Which means I should probably expand my social circle.) What is the best way to train? Should I focus on my Olympic lifts, hit three metcons everyday, do forty-five second pause front squats once a week?

Its a valid question, we all want to see gains and spend our time as effectively as possible. For me the answer is simple. Do the programming and other than that, do one thing. Pick something, anything you want to improve and do it everyday. Don’t just do it until your “okay” or “good” at it. Practice it, train it, live it until your excellent, until your a master of that element and it will always be part of your capacity.

Anyway, enough of my preaching. I’m off to practice.

Want to hear more about choosing your programming. Check out Yo Eliot below.