12 Mar / 2014
Sorry for the late blog post! I’ve seen lots of new faces in the gym over the past few months, so I am reposting my go-to article on the good and bad aspects of the paleo diet, and some recommendations for using it to improve your diet for anyone who’s heard of the paleo diet during their intro sessions but still wants more information (or for anyone who wants a refresher). Also, I’m a little short on time as I’m in California for work (you feel so sorry for me, right?).
The Paleo diet – also known as the “caveman diet” – is a way of eating inspired by the diet of our Paleolithic ancestors, the men and women who lived 2.5 million years ago, before the agricultural revolution began about 10,000 years ago and provided mankind with a steady supply of grains, corn, dairy, and domestic meat. The theory behind Paleo eating is that our bodies are genetically programmed to eat certain foods, and that many modern health problems like obesity result from the introduction of grains, dairy, and other processed foods, which wreak havoc on our metabolic systems. The diet, and it’s “allowed” and “restricted” foods, are based on anthropological research providing insight into what pre-agricultural humans ate.
Foods allowed on a strict Paleolithic diet include lean meats and seafood, eggs, fruits and non-starchy vegetables, nuts (except peanuts), seeds, and plant-based oils such as olive, coconut, avocado, walnut, or grapeseed. Restricted foods include processed meats (like salami), dairy, grains such as rice, pasta, wheat, and corn, starchy vegetables like potatoes, soy products, legumes like beans and peanuts, alcohol, and refined sugar. Following a Paleo diet does not require minding of portion sizes or food measurement. The recommendation is to eat Paleo approved foods when you are hungry and stop when you are full. The idea is that it’s fairly hard to eat too many calories when they are coming from protein sources and high fiber, filling sides like vegetables, fruits, or healthy fats. The Paleo diet can be followed strictly or modified to meet your individual needs. For instance, some follow an “80/20” rule, eating Paleo about 80% of the time and allowing room for leniency with other foods or cheat days. Others follow a strict Paleo diet but include dairy, butter, or both.
The Research on the Paleo diet, while promising, is fairly limited. Several small studies have shown a Paleolithic diet may help improve markers of health in both healthy people and those with chronic disease. For example, one study showed that a Paleolithic diet resulted in lower mean glycated hemoglobin (a measure of blood sugar control over time) values, diastolic blood pressure, and waist circumference, and higher HDL cholesterol (the “good” cholesterol) when compared to a standard diabetes diet. Among healthy adults, a small metabolically controlled study (meaning what participants ate was strictly controlled) found improvements in blood pressure, glucose tolerance, insulin sensitivity, and cholesterol without weight loss over a 10-day period.
In addition, while the evidence for the Paleo diet specifically, especially in athletes, is not prolific, research has shown high-protein, low-carbohydrate type diets to be effective for fat loss in a number of studies. Recently, a study appearing in Nutrition & Metabolismfound that Paleo dieters not only felt more satisfied in terms of appetite, but also had lower levels of circulating leptin, a hormone that regulates appetite, food consumption, and body fat storage.
Why Eating Paleo is Awesome…
- It eliminates the crap – eating whole foods and avoiding food products with refined sugars, preservatives, harmful additives, high levels of sodium, and added fats has numerous benefits in terms of weight management, health, and athletic performance.
- More vitamins and minerals – because you eat more fruits and veggies on a Paleo diet, you are getting much more fiber, vitamins, minerals, and antioxidants than on a typical Western Diet. Vitamins can help, but 90% of the nutrients in a typical multivitamin tablet are not absorbed but are excreted (meaning you pee them out). Studies have shown that eating more fruits and vegetables reduces cancer risk, but when researchers attempted to isolate and supplement specific vitamins common in produce, the effect wasn’t replicated.
- Less “bad” fat and more “good” fat – the Paleo diet typically consists of more omega-3 and unsaturated fats via increased intake of foods like almonds, walnuts, and avocados and reduction in saturated fats by eliminating high fat meats and processed foods like chips and desserts. Unsaturated fats may reduce inflammation, which is good for everyone, especially athletes.
- Health Benefits – although the research is limited, the Paleo diet has been associated with greater weight loss success, greater satiety, and improvements in markers of chronic disease. There are numerous anecdotes of people having found success eating this way.
Why it’s not so awesome...
- It takes more planning – it’s easy to get enough carbohydrates and calcium on a standard American diet. It’s also easy to grab lunch at the office if you forgot to pack it. So while it’s possible to meet all your nutritional needs on a Paleo diet while enjoying good food, it requires more planning and, often times, ahead of time meal preparation. If you’re not used to packing your lunch or cooking nearly all of your meals, it will take an adjustment.
- $$$ – I don’t subscribe to the belief that it is more expensive to eat a healthy diet, but following a strict Paleo diet will up your grocery bill, at least a little bit, due to increased purchasing of meat and vegetables. This increase will be greater if you switch completely to organic and grass-fed products. On the flip side, if you give up junk food and soda and eat out less, this will probably even out.
- Does it make sense? – Dr. Cordain argues that our bodies are genetically adapted to a Paleo diet, and the influence of grains and processed foods has led to our current health problems. But people started eating bread 10,000 years ago, and the epidemic of obesity and chronic disease is at best a 30 year old problem. So is bread and dairy the devil? Or is an increasingly sedentary lifestyle combined with more people eating out more often and ever growing portion sizes the real culprit?
- Carbohydrates – for most people the moderate carbohydrate levels in a Paleo diet are enough to support normal functioning and maintain glucose and glycogen stores. However, people with higher carbohydrate needs, like endurance athletes, or rowers doing multiple workouts per day, may have a hard time meeting them on a Paleo diet.The Paleo Diet for Athletes, written by Dr. Cordain and endurance coach Joe Friel, actually recommends following a Paleo diet for most of the time while supplementing other foods, such as sports drinks, around workouts to get adequate carbohydrates.
- Difficulty – A US News Report rated the Paleo diet one of the worst diets for 2011 and difficulty was a factor. For some people, eliminating 3 major food categories (grains, dairy, legumes) may just be too much to stick with over an extended period. Going on a drastic diet that you won’t be able to maintain could result in frustration, stress, and ultimately giving up and just “eating whatever” for a while, which will be a weight loss and/or goal setback and just leads to more stress.
So what should you do?
As far as I’m concerned, there is no “perfect diet” for all people. That being said, I think there is merit to the principles behind the Paleo diet and at the very least I would consider it a good framework for building a healthy, maintainable diet. Ideally, you do want to eliminate processed foods (like Spam, Cheetos, fast food, etc) and focus on more “Paleo foods” like meat, vegetables, fruit, nuts, seeds, and oils. However having the occasional whole grain (that’s wheat bread, brown rice, whole wheat pasta, oatmeal etc), dairy product, or legume isn’t going to kill you (unless you have a food allergy).
Here are some good guidelines to follow:
- Load up on lean meats, veggies, and fruits first. They contain those essential nutrients like protein, fiber, vitamins, and minerals.
- Eat a healthy diet that works for you and doesn’t drive you nuts. You want to follow a healthful nutrition plan, but you don’t want to set yourself up for failure either.
- Avoid processed crap. It’s that simple. If the ingredients list is longer than your entire grocery list and you find yourself trying to decide if it’s healthy, just put it back on the shelf. It’s probably not that great for you.
- Avoid added sugars and sodium. That includes canned stuff, “pre-made” meals, sugary beverages, junk snacks, and many breakfast cereals.
- Limit the booze. It’s empty calories and makes you feel not awesome the next day, which can increase cravings for less healthy foods and limit your desire and/or ability to work out.
- Disregard all of the above and have a cheat day every now and then. It can be good for you. Check out why here.
11 Mar / 2014
To go as Rx or not to go Rx? That is the question. Almost daily we as coaches receive this question from members at least 10 times when we bring the class in front of the whiteboard. Here is a quick and dirty guide when it comes to the Workout of the Day (WOD).
1. Fast Is Better
Metabolic conditioning is meant to be fast. (Once proper mechanics have been learned of course!) Speed is one of the 10 General Physical Skills outlined in CrossFit’s definition of fitness. CrossFit works so well because we train at HIGH INTENSITY. INTENSITY = POWER. Power is also one of the 10 general physical skills necessary in a well rounded fitness program. We can measure POWER as work (force x distance)/time. The faster a WOD is completed the greater the POWER and therefore the greater INTENSITY.
Greg Everett even has a webpage that allows you to compute your POWER output for some of the movements in CrossFit. You can check it out here. One Friday evening, the attendees and I played with this calculator. We inputted different weights, times, etc for the same individual to calculate the POWER output of the WOD “FRAN”. It was quite revealing to learn that performing FRAN with 65# and finishing 30-60 seconds faster than performing it as Rx and grinding through it created a much higher POWER output.
2. Strength During Strength WOD’s
We program strength separately than the WOD because it needs to be trained as such. Yes, CrossFit does improve your strength within the WOD. But it does so primarily through repetitions and increased movement efficiency. The more efficient you are at moving the greater loads you will be able to handle. I am not saying this is exclusive, I am saying that it is primarily what is occurring.
The days strength is programmed in the gym or if you are on an additional strength cycle outside of class time, that is when you should be loading the heavy weights. Our current programming has less strength programmed due to the Open season. That begin said, you should be on a supplemental strength cycle outside of class if strength is one of YOUR main issues in being able to perform better.
Back to the main point of this tip, adding too much weight in the WOD is going to slow you down considerably. Thus, decreasing your POWER, AND increase your potential of injury. Add weight to the WOD very slowly as your fitness and strength improves.
The WOD written on the board is programmed for the most advanced athletes in the gym, think Carla B and Dave Y. They have a ton of training time and ridiculously huge base of fitness. The majority of our members are not at this level. They are working to get there. So, it is important to look at the volume of training each and every day.
I will use yesterdays WOD, 21-15-9 Pull-ups and deadlifts, as the example. Lets assume I just got my pull-ups and can now perform between 2-4 pull-ups unbroken regularly. 45 pull-ups would be a disaster for my training if I attempted to complete the volume as Rx. What would be more appropriate is for me to scale the WOD down to 10-6-4. This would provide an appropriate dosage so that I could improve my pull-ups without risk of causing damage or injury.
Over time while practicing my pull-ups outside of class time, I would increase the amount of pull-ups that I would perform in a WOD inching closer to Carla and Dave all while drastically improving my fitness.
I hope this guide helps. It is by no means exhaustive and it is not meant to be taken as law. There are many exceptions to the rule. We all are each individuals and respond to training much differently. That is what makes our job as Coaches both exciting and challenging. If you have any questions on this topic any of our staff can help you. Just come up and ask!
06 Mar / 2014
FIRE IT UP!
The last week has been awesome! Friday kicked it off with 2014 Reebok CrossFit Games Open 14.1. CFB has more than 50 athletes participating in the Open. The energy was awesome. Carla B leads all CFB members with a score of 362 and currently sits 24th in the NorthEast Region. The top 45 females in the region will qualify to Regionals at Reebok’s Headquarters in Canton, MA. Dave Young is leading the men with a score of 347 and sits 384th in the NorthEast Region. Hats off to them both for their efforts!
In case you missed the previous communications, we will be running the Open WOD in class each Friday. If you cannot make it into the gym on Friday, then you may come in on Saturday or Sunday but you will need to have someone accompanying you to judge your performance. There will be a group that will retest on Monday as well. Again, you will need to schedule someone to judge you in advance to ensure that there will be someone available for you.
RING THE BELL BABY!
On Wednesday morning all 7 participants in the 7am class banged out Personal Bests! The bell was working on overtime and it was fun to witness. Audrey, JPerlo, Linh, Vijay, Patrick M, Matt, and Kapil all were machines in the back squat. I like programming the straight sets at higher intensity (5×2 – work up to a challenging 2 and hold it for all sets) for the barbell lifts. It removes any ceilings and encourages you to train based off how you are feeling instead of a fixed percentage. It’s not always going to be a PR day but when it is…RING THE BELL BABY!
WHAT’S ON TAP
2014 Reebok CF Games 14.2
1. AMRAP 5
15 Back Squats, 135/95
10 Pull ups
rest 5 minutes
2. AMRAP 5
30 Ball Slams
3. Midline Work – 100 reps between Toe 2 Bar, GHD sit ups, Back Extensions (NOT HIP)
1. Bar must be cleaned from the ground and then placed over head onto the shoulders for the back squat.
2. Weight of the Ball slams doesn’t really matter
3. Alternate T2B/Back ext/GHD sit ups
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Double unders
Scale as needed to:
2a. Pistols – Accumulate as many quality reps in 10 minutes
2b. Ring Dips – 4×3 AHAP
2a/2b – perform 5-10 reps of pistols then immediately perform 1 set of Ring dips
1. AMRAP 10
3 Push Press, 135/95
6 Toe 2 Bar
9 OH swings, 32kg/24kg
2. L-Sit holds – 6 x max hold
rest as needed between l-sit holds
1. Shoulder Press – 7×2
2. EMOM 10
8 Chest to Bar Pull ups
1. work up to a challenging weight and then hold for 6 more sets
2. Scale by reducing volume first before reverting to chin over the bar. If athlete cannot perform CTB they perform chin over the bar
1. 30 Unbroken Wallball shots
2. AMRAP 4
10 DB squat cleans, 40/20
If 60 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 120 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 180 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Reebok CrossFit Games Open 14.2
04 Mar / 2014
Yes, the title is sarcasm. But these are real…
From TMZ: “High protein diets ‘nearly as bad as smoking'”
From LiveScience: “High protein diets raise cancer risk as much as smoking”
From the LA Times: “High protein diets: bad in middle age, good for the elderly”
Let me start out by saying that I’m not going to tell you to eat less animal protein. But I saw this headline earlier and felt like having a rant.
I read the Washington Post iteration of this story first but couldn’t find the study cited. I then searched in Google News and found 66 articles. I read 10 of them, and none cited the actual source of the article. I also searched on PubMed but lost my patience after a page or two. So I haven’t actually read the original study or abstract, just the mainstream media reports.
What We Know
The study followed 6,000 people over age 50 for 18 years and found that people age 50-65 who ate a “high protein diet” (over 20% of calories from protein) were almost 4 times more likely to die of cancer during the 18 year study period than people who ate a low protein diet (less than 10% of calories from protein). The link between cancer and protein was only noted in people whose diets were high in animal protein (milk, eggs, cheese, and meat), but people whose protein was mostly from plant sources were not at high risk. On the other hand, people over 65 were less likely to die of cancer if they ate more protein. The higher protein diet in that age group was thought to be beneficial because it helped older participants maintain a healthy weight and avoid frailty.
There was a concurrent study in mice looking at IGF-1 (a growth factor) and showing that the higher protein diet promoted tumor growth by increasing the IGF-1. The researchers also measured IGF-1 in 2,000 of the study participants and found that increasing IGF-1 levels were linked to increasing risk of cancer death.
A Few Thoughts
- What kind of “animal protein” were participants eating? Was it grass-fed steak and grilled chicken? Or was it dollar value hamburgers and fried chicken?
- Was there any health bias? Comparing vegetarians to meat eaters can be tricky, because vegetarians have already made a conscious effort to do something healthy, whereas “everyone else who eats meat” may not have. A better comparison might be comparing vegetarians to people who are following a healthy diet that includes meat.
- Did they account for physical activity and other health behaviors? Often the health bias works both ways – people who make one choice in the name of health improvement tend to make others (like exercising, not smoking, etc). It’s likely they did, as most studies do now, but worth asking.
It’s also important to remember that this is a long term, cohort study. These types of studies are good for identifying associations, but they can’t prove cause and effect.
So What’s The Point?
Don’t listen to mainstream news when you want nutrition information. Keep eating plenty of fruits and vegetables, healthy protein and fat, avoiding processed crap and staying active. And join me in praying for a study that FINALLY compares plant based diets to healthier diets that include animal proteins. Until then, pass the bison burger…
28 Feb / 2014
It’s finally here. The 2014 sporting season has officially began and…14.1 is a repeat of 11.1, which we just performed as a gym not more than 21 days ago. Familiarity breeds success they say and Many in the gym performed very well in this workout. It will be fun to see how it is attacked seeing this time around.
Reebok CrossFit Games Open 14.1 – Logistics and more…
30 Double Unders
15 Power Snatch, 75/55
We will be performing The Opens each and every Friday in classes. You may “redo” the WOD over the course of the weekend, YOU WILL NEED TO ORGANIZE A PARTNER TO JUDGE AND SCORE YOU. All scores must be submitted so that I can validate them by Monday 8pm EST. If you think you have a chance to qualify for regionals, your judge must have passed the CrossFit Online Judges Course AND you MUST videotape your efforts.
I am a fan of James Fitzgerald, OPT, and believe he has a lot of great information on proper training for CrossFit both as a fitness program and a sport. Last year I began taking the OPT courses and read his blog almost daily. In the article below, OPT Coach and on-site athlete Robin Lyons shares her thoughts on mentally preparing for competition. I share it because I think it has value beyond the Open.
Get Mental for the Opens Part 1
In slow motion my eyes close and then re-open back onto the barbell. There are 60sec left in the 12 min workout; I’m breathing rapidly, my thighs are burning and something inside is telling me to slow down….“rest, you can’t go yet”…. and in that split second I have a choice to either give in to that voice or trust my training. Without hesitation I notice the mental breakdown and fight back with positive self-talk and cues that laser me back into the zone: “let’s go”, “you train to be in this moment” “you can do it”. I grab the barbell, chalk and sweat fall below me and I finish knowing I gave it everything I had. This fight is what I love in our sport, and over the years as a competitive athlete I have come to understand the important role of mental preparation in my success and failures. In high-level performance sports our ability to focus rules for better or worse.
What’s On Tap
1. EMOM 15 – 2 touch and go squat clean
2. Jerk – 5×1
3. Tabata Squats
1. build up to as heavy as can be (may ascend)
2. From the racks
Complete with a partner for time
100 pull ups
100 push ups
100 sit ups
The workload must be shared equally and alternate every 10 reps.
Partner 3k row – Alternate every minute.
Time separately for both “Partner Angie” and 3k row.
1. EMOM 14
Odd – 2-4 Handstand push ups
Even – 10 Box Jumps, 24″/20″
2. AMRAP4 – Burpees to a 45# plate
1. HSPU are strict/box jumps games standard
1. For time
30 Power Snatches, 95/65
20 Overhead squats, 95/65
10 GHD Sit ups
2. Accumulate 5 minutes of L-sit hold
1. Back Squat – 5×2 – work up to a challenging double and then hold for 4 more sets.
2. Pull up Ladder
3 3 rounds of following cycle:
7 pull ups
Rotate with a partner or a few to allow rest between sets
rest 5 minutes
Accumulate 15 minutes in an unsupported handstand hold
rest 5 minutes
Score time for each 1k row
2014 CrossFit Games Open 14.2 – TBA
26 Feb / 2014
How’s it going CFB?
I hope you’ve all had a solid week of training and you’re prepared to take on the first workout of the CrossFit Games Open tomorrow. We will be performing “14.1”, which gets released tonight at 5pm PST. If you haven’t gotten around to registering yet, be sure to register by tomorrow! Here is how to register …
1. Visit the website games.crossfit.com
2. On the Games site, click on the “register here” button. It costs US$20 for athletes from the U.S., Canada, Australia, and Europe, or US$10 for athletes from the rest of the world to register as an individual. Fill out the required information, agree to the terms and policies and enter your payment information. The information you provide will determine your region for the ENTIRE competitive season (Open, Regionals and Games). Once you complete registration you will be taken to your Competition Page where you can select an affiliate, create a team or join a team. Our Team for the gym is CrossFit Boston.
I hope to see everyone crush it tomorrow! Eat well, stay hydrated, get a good sleep, and come ready to throwdown!
25 Feb / 2014
As the open approaches, many of us are entering competitor mode. I’m sure Neal and the other coaches will be telling us lots about mobility and recovery, so I’m just going to talk about food. How you eat can seriously impact how you perform. Read on for a few nutrition tips to help you perform your best during the Open.
Before The WODs
Before a workout, your body should have a topped off fuel tank. This means you should have enough glycogen (the body’s stored form of carbohydrate) stored as well as some more readily available from food. In general, pre workout meals or snacks should be:
- Enough energy to prepare you for the workout without leaving you hungry or with undigested food in your stomach
- Low in fiber and fat
- Higher in carbohydrates
- Moderate in protein
Meals low in fat and fiber will allow your stomach to empty in time so you can avoid stomach discomfort. The carbohydrates will top off glycogen stores (which is important, since the body relies on glycogen rather than fat stores for energy during shorter CrossFit WODs), maintain blood sugar levels, and provide energy. Protein will help you avoid hunger. In addition, it is important to be hydrated before exercise. The recommendation is that athletes drink 2-3 milliliters of water per pound of body weight at least 4 hours before working out to hydrate and get rid of any excess fluid (Rodriguez et al 2009).
After The WODs
Post Workout/Recovery is the most important time, as it is the time when your body reaps the benefits of all the hard work you’ve done. During the workout your body burns through your stored glycogen, you lose fluid to sweating, and muscle tissue is broken down. Recovery is when you can replenish your stored glycogen, replace lost fluid, and rebuild damaged muscles.
We used to think the precise timing of recovery was very important, advising that within one hour of a workout you had to have 30-60 grams of carbohydrate and15-20 grams of protein because this was during the time your metabolism was most active. The consensus was that eating right after the workout improved muscle strength and hypertrophy. However now we know that eating within this window is less important than previously thought (Schoenfeld et al). So, as long as you eat a good, nutrient rich (read: lots of vegetables and fruits) meal with protein and carbohydrates, and maintain an adequate calorie intake throughout the day, you will continue to build strength and fitness.
What To Eat
Try to eat something that not only provides these nutrients but also provides vitamins and minerals. Research has shown that chocolate milk may be a good recovery option because the milk provides calcium and magnesium, two minerals important in muscle contractions, and potassium, which is an important electrolyte lost in sweat. Other good options include a veggie omelet with fried plantain, sweet potato, or wheat toast and grilled steak with roasted vegetables.
What’s your favorite post workout meal?
25 Feb / 2014
I know, Monday was yesterday. Better late than never. In case you have never read the CF Journal, it is packed with a ton of great information and resources. Better yet, IT’S FREE NOW!
This video came up last fall and it is a great motivational piece. Take a moment and watch the video (W&F safe). You won’t be disappointed. I love the dedication to virtuosity. She can’t “see” how the movement looks but she can feel it and know exactly how to correct herself and others. It’s a process and it can transform you.
Bettina Dolinsek was born blind, but she never asked to be treated differently. That same attitude carries over into her CrossFit training, and she doesn’t shy away from movements—even box jumps.
Watch the video here.
Tomrrow’s WOD features: burpees, power cleans, and chest to bar pull ups. The first two we practice and train so frequently that it is not necessary to say much about them. The chest to bar pull up on the other hand…
Go and get ‘em!
21 Feb / 2014
2014 Reebok CrossFit Games Open
The 2014 Reebok CrossFit Games Open is less than 1 WEEK away. This is an exciting part of the year because it challenges everyone to compete and competition makes everyone better. It just does. We push harder. We perform in ways we didn’t think we could. We learn so much about our abilities and areas that we still need to improve. It’s the ultimate test over the course of 5 weeks.
For me as an affiliate owner, it serves two purposes: community building and feedback on the programming being done for the gym.
Lets start with the latter. CrossFit is defined as functional movements, constantly varied, performed at high intensity. That allows a broad interpretation of program design that can be considered CrossFit. How do I ensure that what I am programming is working to make you, the members, more fit? Thankfully Coach Glassman went on to define fitness further as improving work capacity across broad time and modal domains. Meaning, the ability to perform more work (force X distance ./. time) across very short workouts to much longer workouts with the numerous functional movements CrossFit employs. He even went further and defined fitness 3-dimensionally by including age. Are we increasing work capacity across broad time and modal domains as we continue to get older?
The Open is a test of this exactly. It is free of any biases I may have and we can and do repeat it throughout the year.
Community, each year The Open brings members closer together as we all share this common experience. I equate it to 4th of July “Murph” every Friday of the week. Everyone has the opportunity to meet new faces and cheer each other on. The energy is electric and the effort is “All In”. At the end of the night there is usually a group hanging around and sharing their perspectives of what happened, how to improve, where to go eat after. It’s always fun to see.
This year we will be running The Open WOD every Friday. If you are registered you will be judged and given a score sheet each week. If you are hopeful you may qualify for Regionals your workout needs to be videotaped and your judge must have passed the CrossFit Judges course. Get ready and FIRE IT UP!!!
What’s On Tap
The programming for the next five weeks will continue to be a high intensity followed with skill work. Be sure to continue hitting your L-sit holds on your own in addition to plank holds and hollow rocks.
3 Rounds for time
50 Double unders
10 Back squats, 135/100
10 Deadlift, 135/100
10 Bar facing burpees
bar must start from the floor for the back squats. overhead and on the shoulders in any fashion without assistance from a rack
Complete for time reps of 21-15-9
Hand release Push ups
This workout is to be performed like a relay event. First person completes 21 reps of the deadlift and then the second person immediately begins his/her reps. When both are finished with 21 deadlift, the first athlete takes off on the 500m run. Athlete 2 takes off when Athlete 1 is finished. When both are finished with the run, Athlete 1 begins his/her push ups, then athlete 2. Continue the above for 15 reps and then again for 9 reps.
1. EMOM 12 – 2 Power snatch + 2 Overhead squat
2. Ring dips – 3 x max reps; rest 2:00
3. Double unders – 3 x max reps; rest 2:00
1. keep the weight moderate to light focusing on speed and efficient bar path
2. Intermediate and beginners may use bands for assistance on static or box dips but NO kipping
1. Front Squat – 7×2
2. Row as far as you can in 12 minutes
1. Work up to a challenging weight and then perform 7 sets of 2 reps at that weight.
2. Aim to maintain a +4 seconds of your 2k pace or faster.
1. AMRAP 10
10 Power clean, 115/75
5 Chest to bar pull ups
2. Toe 2 Bar – 3 x max reps, rest 2:00
3. Thruster – 3 x 25 unbroken, 75/55; rest 2:00
1. Burpees games standard. Power clean from the floor.
2. If scaled then perform 3 x 10 at best progression able
3. Scale the load if necessary to perform the 25 reps unbroken
1. Shoulder press – 5 x 3
2. Box jumps – 3×20 unbroken, 24/20; 2:00 rest
3. Deadlift – 3×15 touch and go, 135/95; 2:00 rest
1. Work up to a challenging weight. Then perform 5 sets of 3 reps at that weight.
2. Games standard (stand up in full extension on the top of the box)
2014 Reebok CrossFit Games Open WOD 14.1