Michelle got her first kipping Pull-ups today! Awesome job Michelle!
AMRAP in 20 Minutes:
10 OHS
400m Run or Row
10 KTE’s
“Cash Out”
3 Rounds of:
10 GHD DB Rows 30′s, 15′s
10 GHD DB BP 30′s, 15′s
Rest 1 Minute
*OHS is Overhead Squat
*KTE’s is Knees to Elbows
Gotta learn the acronyms people!
Salmon Rolls
20 Minutes
Boil the sweet potato until it softens. Mash together the avocado and sweet potato and add finely chopped garlic, the lime juice and olive oil. Allow to cool in the refrigerator. Lay out the salmon in strips and place a few spoons of the mash on the salmon. Roll the salmon up like a sushi roll. Serves one.
Zone Blocks: 3 Carb; 4 Protein; 6-8 Fat (depending on avocado size)
“Fran”
21 – 15 – 9 reps for time:
Thrusters
Pull-ups
“Cash Out”
21- 18 – 15 – 12 – 9 reps
Burpees
Row for calories
Rest Day
Open Gym Only 2 – 5 pm
Team of 2
For time:
Each partner runs AND rows 400m
50 Partner Power Clean & Presses
400m Partner Fireman’s Carry
50 Plate Pushes across the turf
*ONLY 1 Person working at a time on plate pushes
“Max Nutrition with Michele”
Michele Frank, CFNS (Certified Fitness Nutrition Specialist)
L-Glutamine (GI)
L-glutamine, (Gl) is an amino acid, which is important to normal brain activity. (Not to be confused with Glucosamine - an amino sugar – used for joint/cartilage support.) Gl, found in high concentrates in cerebrospinal fluid, improves mental clarity, concentration and mood. This amino acid can be used by cells as a source of energy and helps maintain blood sugar levels. Gl may help borderline diabetics avoid becoming insulin dependent. The clinical uses of supplemental Gl also include the treatment of alcoholism, colitis, ulcers and hypertension.
Gl is listed as a non-essential amino acid because your liver and kidneys naturally produce it. Gl supplementation became popular with athletes, bodybuilders and fitness enthusiasts about 15 years ago. Research has shown that intense physical activity rapidly depletes the body’s natural levels of Gl, which if not replaced, can deter the body from operating at optimal levels.
Gl is the most abundant amino acid found in the body, primarily located in the lining of the small intestines. It contributes a significant role in muscle metabolism during sickness, stress and exercise. Without the presence of Gl, the gastrointestinal tract cannot function. Gl is the primary treatment for ulcers and disorders of the small and large intestine such as irritable bowel syndrome, Crohn’s disease or colitis. It feeds the tissue of the small intestine enabling the villi to grow and improve absorption of nutrients across the cell membrane more efficiently.
Inside the liver, Gl is converted to a super powerful amino acid Glutathione, which is one of the main free radical fighters within the body. While other antioxidants (Vitamins E, C and Beta-Carotene) are important in the removal of free radicals, Glutathione does the lion share of the work, and a shortage of this vital compound puts a severe stress on the body’s immune system. Supplementing with Gl will also assist the body in resisting outside assaults from pathogenic microorganisms (bad bacteria).
Gl is the major component in producing neurotransmitters. Research has shown the supplemental Gl increases memory retention and cognitive ability. Additionally, it helps to maintain steady blood sugar levels. This is necessary for optimal brain function since the brain utilizes glucose (blood sugar) as a primary source of fuel in addition to oxygen.
The highest food based concentration of Gl is found in cottage cheese. However to obtain the necessary benefits of Gl from cottage cheese would require an active adult to consume 1-2 lbs daily. With the high content of sodium and saturated fat in processed cottage cheese, this would not be recommended on a daily basis.
Finally Gl is one of the required precursor amino acids for naturally producing human growth hormone.
Max Muscle carries L-glutamine in many forms and products. From pharmaceutical grade tasteless powder or capsules to many of our pre/post workout complexes as well as our high quality proteins.
“The Turkey Hangover”
7 Rounds for time:
7 SDHP
100m Farmers Walk
7 Ring Dips
“Cash Out”
100om Row
Max Effort Set of Pull-ups
Remember, if your turkey weighs 50 lbs or more, you might want to Clean it! 
Warm-up
Dynamic Warm-up (use driveway or grass area) 25 yds long
High Knees/Jog Back
Butt Kicks/Jog Back
Frankensteins/Jog Back
10 Push-ups/Jog Down
10 Air Squats/Jog Back
10 Burpees
WOD
5K Run for time!
“Cash Out”
50 Burpees for time
Work hard, eat hard. Enjoy family time
Crossfit KB Certification with Jeff Martone
In honor of my favorite holiday, work hard & EAT harder!
Warm-up:
Burgener Warm-up (Hanging Power Snatch Progression)
“Turkey for you, turkey for me”
For time:
400m Row or 400m Run
45 Hanging Power Snatches
45 Box Jumps
45 Push-ups
45 Ab Mat Sit-ups
400m Row or 400m Run
30 Hanging Power Snatches
30 Box Jumps
30 Push-ups
30 Ab Mat Sit-ups
400m Row or Run
15 Hanging Power Snatches
15 Box Jumps
15 Push-ups
15 Ab Mat Sit-ups
It looks worse than it is
Weighted Pull-ups
5 – 5 – 5 – 5 – 5, find 5RM
Then,
3 Max Sets of Pull-ups, rest 2 Minutes between sets
Post Weighted Pull-ups 5RM & Best set of max pull-ups!
*If you can’t do weighted pull-ups, do dead hang pull-ups
** If you can’t do DH Pull-ups, do Kipping.
*** If you can’t kip, do band pull-ups with the lightest band possible
“Cash Out”
Kettlebell Bear Crawl 200m
(Yes…. that’s as fun as it sounds!)
Post Weighted Pull-up 5RM & Highest set of Max Pull-ups!
Easy Shrimp Ceviche Recipe
Ceviche is one of my favorite recipes! I love to make it at night and let it marinade over night, it is typically made with red snapper, tilapia or whitefish that is “cooked” by the acidity of lime and lemon juice. This version is prepared with shrimp, which is first lightly cooked, and then marinated in the citrus juice. The lime and lemon actually cook the fish, for real, try it I dare you! – Kelli
1 In a large pot, bring to a boil 4 quarts of water, salted with 2 Tbsp salt. Add the shrimp and cook for 1 minute to 2 minutes max, depending on size of shrimp. (Over-cooking the shrimp will turn it rubbery.) Remove shrimp with a slotted spoon and place into a bowl of ice water to stop the cooking.
2 Drain the shrimp. Cut each piece of shrimp in half, or into inch-long pieces. Place shrimp in a glass or ceramic bowl. Mix in the lime and lemon juice. Cover and refrigerate for a half hour.
3 Mix in the chopped red onion and serrano chile. Refrigerate an additional half hour.
4 Right before serving, add the fresh cilantro, cucumber, and avocado.
Serves 4-6.
Jeff Martone, teaching at the Crossfit KB Cert this past weekend
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 reps for time:
Russian KB Swings
Walking Lunges
Burpees
Walking Lunges
“Cash Out”
800m Run for time!
Rest Day
Open Gym 2 – 5 pm
“Max Nutrition with Michele”
Michele Frank, CFNS (Certified Fitness Nutrition Specialist)
MORE FISH FATTY ACIDS, MORE IGF-1, & MORE MUSCLE!
By Michele Frank, Certified Sports Nutrition Specialist, Max Muscle
A diet that is high in fish fatty acidsis not only healthy, but also ergogenic. It raises the concentration of the anabolic hormone IGF-1 in the blood, according to an animal study at Texas Tech University, in which the researchers were actually trying to determine the anabolic effects of fish fatty acids on the skeleton.
Fish fatty acids contribute to a slimmer body by stimulating fat burning and inhibiting the build up of fat reserves. These effects have been shown in animal studies, test tube studies, experiments and human trials. From experiments on people with cancer we now know that fish-oil makes protein supplementation more effective and animal tests suggest that a diet containing fish oil helps muscle tissue to recover more quickly after training.
The Texans discovered yet another reason for athletes to take relatively higher doses of omega-3-fatty acids when they carried out an experiment in which they gave middle-aged rats a high-fat diet for twenty weeks. A fifth of the diet consisted of fats. The researchers gave one group mainly n-6 fatty acids, another group n-6 and n-3 fatty acids, and one group mainly n-3 fatty acids.
Bone mass declines as ageing progresses. This also happened to the rats. The speed at which the rats lost bone mass was however clearly lower in the fish-oil group [n-3]. The n-3 diet raised the concentration of a series of anabolic hormones in the blood.
A higher protein intake also leads to higher concentrations of IGF-1. Perhaps fish fatty acids and proteins work synergistically, and raise muscle manufacture levels together via IGF-1.
Be aware that not all fish oils are of the same quality. Some suppliers literally run fish through a press, filter the oil through a fine mesh, and package it. Max Muscle carries a number of different fish fatty acid supplements that are all molecularly distilled. This process removes many contaminants, impurities and heavy metals. Ask your certified nutrition coach at Max Muscle which fish fatty acid product is right for you.
Source:
Br J Nutr. 2006 Mar;95(3):462-8.
With a Team of 3:
As Many REPS As Possible in 20 Minutes:
Thrusters
Push-ups (Chest to AbMat)
* No more than 2 persons working at once
* Score = TOTAL # of Reps completed
“BoHawk’s Revenge”
3 Rounds for time:
400m Run
21 Box Jumps
15 Ring Dips
9 Squat Clean & Jerks
“Cash Out”
15 – 10 – 5 reps:
GHD Sit-ups
GHD Back Ext.
“Diane”
21 – 15 – 9 reps for time:
Deadlift
HSPU’s (Handstand Push-ups)
Then,
5 x 100 yd Sprints
1 Minute Rest between sprints
Combat fat! Your allies in battling bulge? Foods that do the work for you. These edibles have proven lipid-melting powers that help you slim. That’s a win.
By Veronica Byrd
Almonds Almond joy! Dieters who ate 3 ounces of these nuts every day reduced their weight and body-mass index by a solid 18 percent compared with an 11 percent drop in the no-nut group, a study in the International Journal of Obesity found. Almonds are high in alpha-linolenic acid, which can speed the metabolism of fats. Stick to 12 per serving.
Berries Vitamin C–loaded fruit such as strawberries and raspberries can help you sizzle up to 30 percent more fat during exercise, suggests research from Arizona State University at Mesa. Blend a vinaigrette of 1 cup berries and ¼ cup balsamic vinegar.
Cinnamon This spice could make your waistline nice. Sprinkling ¼ teaspoon on your food may prevent a postmeal insulin spike—this increase normally occurs after you eat and “signals the body that it should store fat rather than burn it,” explains Lauren Slayton, R.D., of New York City. Add a dash to your oatmeal, yogurt or coffee.
Mustard Hello, yellow. The spice that gives mustard its color, turmeric, may slow the growth of fat tissues, a study in the journal Endocrinology notes. Eighty-six mayo in favor of any mustard; sprinkle turmeric on cauliflower and roast for a tangy side.
Oranges Prevent pound creep with this citrus star: It contains fat-torching compounds called flavones. Women who ate the most flavones had a significantly lower increase in body fat over a 14-year period, a study in the American Journal of Clinical Nutrition finds. Snack on slices or drink freshly squeezed OJ (with pulp!) for the biggest payback.
Soybeans These green gems are rich in choline, a compound that blocks fat absorption and breaks down fatty deposits. Add ½ cup edamame to a salad.
Sweet potatoes Trade up to sweet taters. They’re high in fiber, which means no drastic insulin jumps and thus less fat packed onto your hips. Bake a small sweet potato—think of two bars of soap as a portion size—and top with a dollop of lowfat or nonfat cottage cheese.
Swiss cheese Holy cow: “Calcium-rich foods reduce fat-producing enzymes and increase fat breakdown,” says Michael B. Zemel, Ph.D., director of the Nutrition Institute at the University of Tennessee at Knoxville. Put toe to toe with some of its cheesy counterparts, Swiss is a heavy hitter in the calcium department; layer a slice on a lunchtime sandwich, or stack some on high-fiber crackers.
Power Clean
3 – 3 – 3 – 3 – 3
Find New 3RM
Aleighia hiked up a mountain one mile with this 50lb kayak on her back, mark of a true crossfitter.
Rippetoe on the Power Clean
It’s Kathy’s Boot Camp ladies, drop and give me 20!
5 Rounds for time:
KB Clean & Press 10 reps ea.
Turkish Get-ups (TGU’s) 10 reps ea.
“Cash Out”
3 x 10 GHD Sit-ups
with 10 lb plate behind head