For Time:
500m Row
30 Ring Rows
30 Hanging Knee Raises
500m Run (not a typo)
20 Ring Rows
20 Hanging Knee Raises
500m Row
10 Ring Rows
10 Hanging Knee Raises
The right situation, the right time, the right frequency
You DO NOT want too much of a good thing
This will lead to under-recovery, lack of motivation to train, and worst of all INJURIES
Above all, monitor your level of intensity and make sure that you go hard some days, and go light others
Krav Maga of KY, formerly located at the Hit Center of Lexington, has moved its location to CrossFit Maximus, and is giving a free introductory seminar outlining their program of self-defense classes for all who are interested! There will be two seminars, one on July 10, 2010 at 12:00 pm, and a second seminar on July 12, 2010 at 7:00 pm.
Krav Maga is the official self defense and hand-to-hand combat system of the Israeli Defense Forces and is the preferred system for U.S. military and law enforcement personnel, and is the best self defense program in Lexington, Kentucky. This system is specifically designed to be used by anyone, regardless of size, ability, age or gender. Krav Maga techniques and training methods will ensure you become proficient quickly, improve your overall fitness level and most importantly make you and your family safer and more secure. This is real self defense for the real world.
“Filthy 25″
25 reps each for time:
Box Jumps
Jumping Pull-ups
KB Swings
Walking Lunge Steps
KTE’s
PP
Ab Mat Superman’s
Wall Balls
DU’s
Burpees
Fish oil, made from the tissue of oily fish—such as salmon, tuna, mackerel, herring, lake trout and sardines—has many health benefits. Fish oil contains important Omega-3 fatty acids , most notably eicosapentaenoic acid (EPA) and decosahexaenoic acid (DHA). These Omega-3 fatty acids are believed to have health benefits ranging from reducing the risk of heart attack and coronary heart disease to combating depression, bipolar disorder and schizophrenia.
Click this link for an easy to use fish oil calculator
Heart Problems
The intake of the recommended amount of DHA and EPA has been shown to have many heart healthy benefits. Consumption of dietary fish or fish oil supplements can lower triglycerides—a certain type of blood fat—and increase “good” cholesterol, while slightly thinning the blood. All of these factors help reduce the risk of heart attack. Fish oil also helps to prevent dangerous abnormal heart rhythms that can cause sudden cardiac death, and strokes in people with known cardiovascular disease. In addition to the numerous benefits already mentioned for the heart, fish oil can also slow the hardening of arteries and slightly lower blood pressure—two more important factors of heart health.
Inflammation
Omega-3 fatty acids are not only good for the heart; they also help to reduce inflammation. This is perhaps one of the most valuable benefits of the Omega-3 fatty acids found in fish oil, as inflammation is associated with many serious diseases. Heart disease, cancer, autoimmune diseases, psoriasis, and Alzheimer’s, for example, are characterized by increased levels of pro-inflammatory markers. Omega-3 fatty acids from fish oil reduce inflammation by preventing production of pro-inflammatory signaling molecules. This may help to prevent serious illness associated with inflammation.
Arthritis
The ability of fish oil to reduce inflammation is not only good for preventing serious illnesses, such as heart disease and cancer. Fish oil is also effective in reducing the symptoms and pain of arthritis. Morning stiffness and joint tenderness was shown to decrease with regular intake of fish oil supplements. Fish oil does not act as a painkiller, and it takes regular use before a difference is noticed. However, fish oil is a viable, natural way to reduce the pain and symptoms associated with arthritis if one is dedicated to the long term outcome rather than focused on immediate cessation of symptoms.
Anti-aging
As if the benefits of fish oil on heart health and arthritis were not enough, it is believed that fish oil also helps with anti-aging as well. Omega-3 fatty acids slow the rate at which protective caps on the end of chromosomes shorten, thus increasing the lifespan of cells. The caps, or telomeres, are made from copied strands of DNA and prevent the chromosomes from becoming damaged. When a cell divides, its telomere gets shorter until it can get no shorter and the DNA becomes damaged. When the DNA is damaged the cell no longer divides. Omega-3 fatty acids found in fish oil slows the deterioration of the telomeres, resulting in longer life of cells.
Age-related macular degeneration – better sight
Prolonging the life of cells is not the only anti-aging benefit of fish oil. Fish oil has also been shown to significantly reduce the risk of developing age-related macular degeneration. A major component of the eye’s retina is DHA, accounting for 60% of the fatty acids in the retina. Macular degeneration is a common cause of blindness in the elderly and has no effective treatment. Omega-3 fatty acids help support healthy circulation and blood vessel strength, as well as naturally lowering cholesterol levels—all of which are causes of macular degeneration. Due to the benefits of fish oil, it may prove to be the first effective treatment against macular degeneration.
Fish oil benefits to pregnant women and the unborn children
The benefits of Omega-3 fatty acids found in fish oil are not only for the aging or those facing serious medical issues. Fish oil has also been shown to be beneficial to pregnant women and the unborn child. It is recommended that a pregnant woman have 900 mg of fish oil per day, which is equivalent to a serving of salmon per day. The benefits to the unborn child are numerous and include: a healthier brain with increased intelligence; good nervous system development; better eyesight from retina formation; fewer behavioral problems after birth; and better sleeping patterns as a new born. The mother also receives benefits from her consumption of fish oil. These benefits include: a lower chance of developing preeclampsia; a decreased chance of preterm labor; and a greatly reduced incidence of breast cancer. With benefits such as those, all pregnant women should adhere to the recommended daily dosage of fish oil and thus increase her odds of delivering a happy and healthy child. The reason fish oil is so beneficial to the unborn child is because 70% of a newborn’s brain, retina and nervous system are made up of the Omega-3 fatty acids, DHA and EPA. Therefore, increasing the amount of these fatty acids present in the mother’s diet, and therefore being given to her unborn child, aides in the child’s development of the brain, retina and nervous system.
Benefits of fish oil to mental health
Not only is fish oil beneficial to physical health, fish oil is also beneficial to mental health. Alzheimer’s is a debilitating disease causing memory loss, dementia, personality change, and eventually death. People with Alzheimer’s have a reduced amount of a protein called LR11, which prevents toxic “plaques”—deposits of a protein that are toxic to neurons in the brain. The Omega-3 fatty acid, DHA, increases the production of the protein LR11, thus decreasing the amount of toxic “plaques” and helping to prevent the occurrence of Alzheimer’s.
Fish oil and depression, bipolar disorder, and schizophrenia
Fish oil does not only help prevent Alzheimer’s. It also helps to prevent mental illnesses such as depression, bipolar disorder, and schizophrenia. Omega-3 fatty acids help maintain the proper functioning of dopamine and serotonin signaling systems in the brain. Both dopamine and serotonin levels, and the signaling system of those hormones, are believed to contribute to the occurrence of depression, bipolar disorder and schizophrenia. Therefore, Omega-3 fatty acids may help to regulate those hormones and lessen the symptoms of these severe mental illnesses. Combined with typical drug therapy, fish oil high in Omega-3 fatty acids has been shown to help regulate the moods of those suffering from these three illnesses.
High dosages of fish oil supplements increase the risk of side effects, such as bleeding, easy bruising and nose bleeds, whereas low dosages generally have little to no associated side effects. The amount of fish oil one should take depends heavily on the reasoning behind their consumption of fish oil. Dosage should always be discussed with your medical doctor, and should be discusses especially if taking fish oil for a specific medical condition.
Click this link for an easy to use Fish Oil Calculator to see the appropriate dosage of fish oil.
Information in this post taken from Whole9.com and fishoilbenefit.net
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5 Rounds for time (-4 min for rest):
5 C&J
5 Burpees
200m Run
Rest 1 minute
For the general population (novice weightlifters) working the main lifts (squat, deadlift, press, bench press, power clean) will give you incredible gains of strength, power, and speed. You will get to a point eventually that adding in some accessory movements will help bring up your main lifts, by focusing on weak areas. Dave Tate (EliteFTS.com) has this to say about accessory work:
Accessory Work: From Blood & Chalk Vol. 5
What I did say was, the choice of assistance lift pales in importance to the proper execution and loading of the key lifts. Too many younger lifters major in the minors, and they’re called assistance lifts for a reason. That’s the main point I was trying to make. When evaluating whether an assistance lift has a place in your program, it helps to consider that assistance lifts are intended to accomplish a few specific goals: • prevent strength imbalances. • build muscle. • strengthen weak areas. • and most importantly, ASSIST the basic lifts (squat, bench press, overhead press, and deadlift; or whatever lifts you deem important in your training). Let’s take a look at the key lifts and what needs to be strong to do them: Squat — abs, low back, hamstrings, quads. Deadlift — same as squat, plus upper back/lats and grip. Bench Press — chest, shoulders, triceps, lats/upper back. Overhead Press — same as bench press, plus low back/abs. So with this in mind, we have to have assistance work that compliments these lifts and provides balance. (Don’t worry aspiring Jersey Shore stars, your precious hypertrophy will be achieved with volume.) Here are some of the best assistance exercises for each area of the above: • Abs — sit ups, ab wheel roll-outs, hanging leg raises. • Low Back — good mornings, back raises, reverse hyperextensions.
• Quads — lunges, leg presses.
• Chest — dips, dumbbell presses, dumbbell flyes.
• Triceps — dumbbell presses, dips, triceps extension/pushdowns.
• Shoulders — any pressing exercise.
• Hamstrings — glute ham raise, good mornings, back raises, leg curls.
• Lats/upper back — pull-ups, bent rows, dumbbell rows, shrugs.
For the grip, just perform Kroc rows (high rep dumbbell rows) or high rep shrugs (no straps). You’ll notice a lot of overlap with some of these exercises because we’re trying to do more with less. That’s training economy, a very good thing; better results with less time in the weight room. Now you don’t have to perform all of these exercises in one workout — just pick one for each group and hammer it home. Some exercises may work better than others but you have to give it time to work. I see people do an exercise for three weeks and fail to put 80lbs on their bench and label it a big failure. As for volume of the assistance lifts, that tends to vary from person to person and therefore it’s hard to program on paper. When in doubt, push the main lift and do assistance work based on however you might feel that day. Truth is, I tell seminar attendees all the time that a training program rarely fails due to improper assistance exercise selection. It will fail from poor programming, a lack of consistency, and failing to accommodate the ups and downs of life. In other words, a program must allow you to adjust a bit when you have a particularly good or absolutely shitty day. It’s not as simple as “Do this.” You have to rely on that thing that rests between your ears.
Open Training 2 – 5 pm
Fielding Rogers, one hand on both sides of the world at the same time!
For those that have questions about Jim Wendler’s program for strength
Bring a friend and show them what Crossfit is all about
“Carry Your Weight”
Each Team of 3 will have 1 KB, 1 Sandbag, 1 Bar. Each person runs with their object around the building, then does 20 reps of their respective exercise. Then, you switch objects! Continue until EVERYONE in your team has ran with every object around the building AND done 20 reps of each exercise. Last part of your team’s mission will be 100 burpees (collectively).
Teams of 3 Complete for Time:
400m Run with object
20 KB Swings
20 Sandbag Ground to Overhead
20 Jumping Squats w/ Bar
100 Burpees (collectively)
A great read from Mark’s Daily Apple about increasing your natural hormone levels through your lifestyle. Check it out!
“Broomstick 1/2 Mile”
For time:
25 Back Squats
25 Front Squats
25 OHS
400m Run
25 Shoulder Press
25 Push-Press
25 Push-Jerk
400m Run
25 Hang Power Cleans
25 Burpees
4 Rounds for time:
8 MU’s
8 Thrusters
400m Run
Wish this girl Happy Birthday, or it’s 20 burpees!
We Love you Jen! Thanks for being such a great leader here at Crossfit Maximus!
Does suffering in a group make it easier? Dr. Steven M. Platek believes the camaraderie of CrossFit can get you through the nastiest WOD.
What does CrossFit have to do with pain?
Quite fascinatingly, our “feeling” of pain in the physical is tightly and neurologically linked to our feeling pain in the social realm (being excluded, ostracized, etc.). The kid who does not get picked for dodgeball experiences a sense of pain very similar to what he would feel if he were just kicked in the face with a dodgeball. Sure, some differences exist, but in both examples the neural alarm system would become activated. In the former case, all the pain is in the social neural alarm system, with little or no physical feelings of pain (although continued social exclusion can produce real physical symptomatology).
See, humans have been highly social critters during our evolutionary history. Our brains have evolved to be social. We like the feeling of team support, and when our support system is threatened, our brains respond using the same exact systems as those used when we are physically injured. This occurs in order to motivate us to get back into the group. Acetaminophen and ibuprofen can reduce physical pain; camaraderie reduces social pain.
Let’s take this one step further: if physical pain and social pain systems are so tightly linked neurologically, then we might hypothesize that medicines which reduce physical pain ought to also reduce social pain. Indeed, new scientific evidence suggests certain painkillers, and variations in genetic susceptibility to painkillers, can make someone feel less upset about being excluded from a social situation. I think this is an amazing discovery!
Similarly, the thing that reduces social pain—camaraderie—might be able to reduce physical pain. Little scientific data supports this idea, but I think we see some evidence of this phenomenon every day in CrossFit in a highly cooperative, competitive, friendly and encouraging environment. Camaraderie, or being made to feel like you are part of a group that is supporting your goals, can make you push through a WOD or any challenge life throws at you.
For Time:
400m Run
20 Pull-ups
40 Wall Balls
20 Pull-ups
10 HSPU’s
800m Run
10 HSPU’s
20 Pull-ups
40 Wall Balls
20 Pull-ups
400m Run
Exercise should somewhat resemble kids playing in gym class
Chicken Lettuce Wraps
Chicken mixture
4-5 chicken breasts
3 tbsp of Tamari Wheat Free soy sauce
1/2 cup chicken broth
garlic powder to taste
2 zucchini diced
6-8 mushrooms diced
sesame oil
Condiments
1 head iceberg lettuce cored and leaves removed for wraps
Shredded green or purple cabbage
1 red bell pepper finely chopped
3 green onions chopped
1 can water chestnuts diced
sliced or slivered almonds
2 – 3 carrots finely chopped
Cook the chicken in the crock pot on low for 6 hours or until falling apart. Place the chicken in the crock pot and cover with garlic powder and cover with the soy sauce and chicken broth. When the chicken is done, shred with a fork or throw it in the food processor and pulse it a few times. In a large soup pan saute zucchini and mushrooms in a generous amount of sesame oil until the veggies are tender. Add the shredded chicken and mix well. Serve the chicken mixture in lettuce leaves and add your condiments. Top with more sesame oil, hot chili oil if you like, and San-J makes a good gluten free Thai Peanut sauce if your feeling crazy.
Recipe from everydaypaleo.com
This past weekend brought many to CrossFit Maximus for the Fight Gone Bad Fundraiser Challenge, to help raise money to send Team Maximus to the CrossFit Games next month. The event was a huge success, and we would like to thank all those to participated in the event, and those who showed their support by donating their time and money this weekend to make sure it went smoothly! Check out some pictures from the event!
Power Clean
3-3-3
Followed by:
8 Rounds for time -
12 Sit-ups
8 Push-ups
Maggie demonstrates a great lock out position on her push-press!
WOD
“Dirty Sanchez”
5 Rounds for time:
10 Front Squats
15 Toes 2 Bar
20 Burpees
Rest Day
Open Training 2 – 5 pm
Stretch out, do mobility, hydrate!
By Eric Cressey
Happy Belated Birthday AJ! Hope you had a great one!
WOD
Teams of 4 complete for time:
400m Sandbag Walking Lunge (1 person at a time)
20 Rounds of Cindy (2 people working at a time) switch every round
400m Team Run
There will be a 9:30 am & 11:00 am group wod, NO 3:00 pm group wod!
Please arrive 20 minutes prior to register and warm-up prior to the first heat at 12:00 pm
“Randy Takes A Rest”
5 Power Snatches every minute, for 10 minutes
There are many athletes here that have made big changes in their lives whether that is improving your nutrition, living pain free day to day, or losing weight, or inspiring your inner drive to succeed.
Share your stories with us, post something brief in the comments about your successes that stand out to you.
WOD
“Linc”
For time:
*1600m Row Followed by
*3 Rounds
10 DL
20 Push-ups
30 DU’s
* The wod will be run with 2 heats spread 8 minutes apart if the class has greater than 10
WOD
For time:
400m Run, 21 Push-Presses, 21 Box Jumps
400m Run, 15 Push-Presses, 15 Box Jumps
400m Run, 9 Push-Presses, 9 Box Jumps
