Have a Safe and Happy
New Year From all of us at CrossFit Maximus!
Row 500m, 10 KBS, 30 Burpees
Row 750m, 20 KBS, 20 Burpees
Row 1000m, 30 KBS, 10 Burpees
Many are making resolutions for the new year, here are the top ten resolutions for 2011:
Funny how four out of the top five resolutions have to do with your health or losing weight. Ironically, the United States is has the highest obesity rate (30%) in the world! If that isn’t a good reason to get back into shape and lead a healthier lifestyle, here are 29 more reasons to get back in the gym:
15 – 12 – 9 – 6 – 3
Knees – to – Elbows
If you’re having difficulty convincing a loved one or someone else that wheat should be eliminated from the human diet, here are some useful one-liners to use:
Wheat makes your boobs big.
(This is true. Priceless for women to use on their husbands.)
Wheat causes dementia.
(And confirmed on examination of brain tissue at autopsy. Yes, autopsy.)
Wheat makes you look pregnant.
(The visceral fat of a wheat belly does a darn good imitation of a near-term infant.)
The first sign of wheat intolerance can be wetting your pants.
(Cerebellar ataxia, i.e., destruction and atrophy of the cerebellum, caused by wheat leads to loss of coordination and bladder control. Average age of onset: 53 years old.)
White flour bad, whole grain better; just as Marlboros are bad, Salems are better.
(The flawed syllogism that led to the “eat more healthy whole grain” colossal blunder.)
Wheat is the only food with its very own mortality rate.
(Celiac disease, osteoporotic hip fractures, and the neurologic diseases triggered by wheat can be fatal.)
“Wheat” is no longer wheat; it’s the dwarf mutant that came from genetics research in the 1960s.
(Over 99% of all wheat today comes from the 18-inch tall dwarf mutant.)
Wheat increases blood sugar higher than nearly all other foods.
(Higher than Milky Way bars, higher than Snickers bars, higher than table sugar.)
There you have it: A full arsenal of one-liners to shoot at your husband, wife, or friend when they roll their eyes at your refusal to consume this thing called “wheat.”
Article taken from the heart scan blog, check it out here!
I LOVE soup! I have made this soup twice now and it is yummy and satisfying! I tweaked a couple of the ingredients, but it is right out of The Paleo Diet book by Loren Cordain, Ph.D. Here you go.
Chicken Vegetable Soup
6 cups water
Meat of 1 whole chicken, diced up (ok so this is where I took a short cut-I bought a rotisserie chicken and cut all the meat out of it)
2 cloves garlic, minced
1 yellow onion, diced
1 bay leaf
1 tsp black pepper
6 fresh tomatoes, diced (ok i can’t lie…another short-cut…i used two small 14 oz. cans of petite diced tomatoes and their juice)
2 small zucchini, sliced thin
3 carrots, diced
In a large pot, combine water, chicken, garlic, onion, bay leaf, and pepper. Bring to a boil. Reduce heat, cover, and simmer for about two hours (I only simmered one hour) until chicken is tender. Remove bay leaf and discard. Add remaining ingredients and bring to a boil. Reduce heat and cover. Simmer for about twenty minutes or until veggies are tender. Serves six.
AMRAP in 15 min:
3 Push Press
21 Double Unders
Only people willing to work to the point of discomfort on a regular basis using effective means to produce that discomfort will actually look like they have been other-than-comfortable most of the time.
You can thank the muscle magazines for these persistent misconceptions, along with the natural tendency of all normal humans to seek reasons to avoid hard physical exertion.
Help me with a little thought experiment. In this thought experiment we rank the importance of various things by how quickly we will die without them. Based on this we might make some interesting observations. Here is how I order things:
1-Air. Death in a few minutes without it.
2-Water. Typically a few days is the outside for overt dehydration. Increased exertion and temperature can cut this to a few hours.
3-Most would put food here, but I think that is misplaced. Even lean people have about a month’s worth of fat and protein on their bod’s. Want to kill someone in about a week-10 days? Keep them awake. In 3rd position, before food, I’d put sleep.
This is a pretty general list, someone like Greg Everett might structure it as such:
You get the idea…what’s going to kill you if you go too long without it.
Back to my first list, the lack of air thing is pretty obvious. Plastic bag over the head and you are done for. This is a severe , acute exposure that our systems have no ability to adapt to. What about chronic lower level hypoxia? We have slick mechanisms for reading CO2 and O2 levels in the blood and a lack of O2 saturation stimulates the upregulation of erythropoeitin (EPO). We make more red blood cells and, up to a point, we can adapt to hypoxic situations. Another interesting mechanism for adapting to an oxygen scarce environment is…anaerobic exercise. That is a whole other blog topic, but it really makes sense when you think about it. Want to work efficiently without oxygen? Train without it.
The next thing on the list was water. Severe water restriction can kill us but we do have mechanisms which allow us to adapt to lower water intakes. This can change our relative water needs dramatically by tweaking aldosterone and antidiuretic hormone (ADH).
Skipping down to food, we have quite a capacity to survive without food. If you have ever read Good Calories, Bad Calories, you are familiar with the adaptations inherent to starvation and how wickedly efficient our bodies can become when facing a starvation situation.
Now sleep. We see NO favorable adaption to sleep deprivation. Some people tolerate it better than others…interestingly, the folks who can “get by” on less sleep die younger…so there is no free lunch here. You do not build a callous, you do not up-regulate this or that enzyme system…you get fracking sick and have a boat load of problems. What I take from this is we are REALLY wired to get a restful nights sleep all the damn time. You can get by, but at very high cost.
*Have an iPhone? Ever wonder about the quality of sleep that you are getting? Check out the iPhone app Sleep Cycle.
- Deadlift -
Work up to a heavy set of 3
“You pick tabata”
- 9 Rounds total of Tabata burpees, ball slams, and sprinter sit-ups -
Drop one exercise then 6 rounds total of tabata alternating (two movement left)
Drop one exercise then 3 rounds total of tabata of remaining movement
Heavy backward sled (on mat) x 6
Even if I’m not expressly fasting, I gravitate towards working out on an empty-ish stomach. It just feels right to me to run on empty or, at the most, a couple eggs or a handful of nuts. Lifting heavy things while picturing the pounds of meat to come is, for lack of a better word, kinda Primal. The hunger fuels my performance – at least it seems to – while a brick of food sitting in my belly is a subjective burden. Look around the blogosphere (especially at Leangains and Free the Animal, where Martin Berkhan and Richard Nikoley have been doing some great work together charting Richard’s Leangains journey) and you’ll see that plenty of others are feeling the same.
What’s cool is that research in objective support of this stuff keeps coming. Earlier this week, the NY Times highlighted a Fall 2010 study that Martin broke down back in September. Both covered it quite extensively, and while I prefer Martin’s take on it, I also like that working out on an empty stomach is actually being recommended in a mainstream publication like the Times. They don’t even include the normal caveats from stuffy experts.
This particular study took lean, active young 20-something men and broke them up into three groups: a fasted training group, a fed training group, and a non-training control group. The fed and fasted groups ate the same meals made up of the same foods, just at different times relative to the workout. They both trained in the morning, a mix of hard endurance stuff, lots of glycolytic work. No weights. The fasted group destroyed the fed group. All groups were eating an isocaloric high-fat, high-carb (50/40/10 F/C/P) diet well above maintenance, but the fasted group gained the least weight and the least amount of body fat. Most importantly, glucose tolerance and insulin sensitivity improved in the fasted group and suffered in the fed group (you don’t even wanna know about the poor control group), meaning the fasted folks were better able to shuttle nutrients into their muscles and handle both carbs and fat together. I can’t imagine the food quality was doing them any favors, either; Martin notes that subjects were supplied with take home meals, which I read as processed, boxed crap full of frankenfats and refined grains.
There’s more, of course. A study released earlier this month describes the beneficial effect of fasted endurance training on post-workout eEF2 activity. eEF2, or elongation factor 2, is a crucial factor in muscle protein synthesis. eEF2 is subject to either dephosphorylation (generally good for protein synthesis) or phosphorylation (generally inhibitory of protein synthesis). Subjects were split into two groups: CHO, who received a carb-rich breakfast before and carb-rich drinks throughout an endurance training session; and a fasted group, who received only water. Training was 3x a week for 2-hours at 70% VO2 max for both groups (not my cup of tea, personally). The CHO and fasted groups both had comparable eEF2 phosphorylation pre workout, but post workout, CHO group phosphorylation doubled and dephosphorylation was largely negated, while fasted group dephosphorylation was maintained and phosphorylation remained stable. Remember: dephosphorylation good for muscle maintenance, phosphorylation not so good. As I’ve said before, this type of endurance training can be fairly catabolic, and I myself had trouble maintaining weight, let alone actual muscle mass, as a runner.
Another study seems a bit more mixed. It looked at sprinting athletes, either fed (24g whey protein, 4.8g leucine, 50g maltodextrin/glucose) or fasted and then told to sprint. Power output and performance were similar, but fed athletes displayed greater muscle protein synthesis and muscle cell signaling. From what I can tell, though, the fasted athletes were never fed, not even after the sprinting. This is definitely interesting, but I’d like to see what happens to fasted athletes who eat right after training. The study’s authors even conclude that the important thing is ingestion of carb/protein in “close proximity” to time of training irrespective of chronological order.
The takeaway? It’s just more fuel for the fire. Fasted training improves metabolic performance and helps maintain muscle after endurance exercise, and, as long as you eat soon after, can jibe with intense sprint work. I’ll continue covering this topic as new research is unveiled. Stay tuned.
Mark Sisson – Mark’s Daily Apple
-3 Rounds for reps -
Rest 1 minute between AMRAP
AMRAP in 4 minutes:
5 Ring Dips
20 Mtn. Climbers
When Grok Lives with Korg, or How to Cope With an Unsupportive Partner
When I introduced a forum thread asking folks to share their top three challenges in going Primal, one issue got major traction: the S.O. factor (significant other, for those of you not into the whole online brevity thing). It’s a familiar story. One partner takes on a new health commitment. Life changes for that person. He/she goes through struggles, triumphs, growth – an entire physical and psychological process that potentially leaves a relationship chasm in its wake. Then there are the logistics, a menacing obstacle course of loaded questions and irksome details. Do you still eat together? Who cooks (not to mention shops)? Do we have enough pots and pans to make two different meals each night? How do we handle the kids’ food? Finally, what does it mean for the arrangement when one person’s food expenditure overshadows the other’s?
I’m not talking, of course, about couples who follow individual but similar lifestyle paths. Few people have a fully Primal S.O., and most people don’t exactly consider that a deal breaker to begin with. As many of you noted in the forum, it’s good to honor individuality in relationships. It certainly keeps things interesting. My wife, for example, eats fish but not fowl or red meat. While I’d prefer she join me in devouring a rack of lamb now and then, I understand and even empathize with her reasoning. I also recognize that she’s one of the healthiest people I know. She merges the Primal philosophy with her own chosen values, and the result is pretty impressive. Because her diet obliges certain restrictions, she’s more diligent than I am, I’ll admit.
What I mean here is a true Grok/Korg match. One partner is living (or approaching) Primal, while the other is fully entrenched in CW – or maybe worse. Some couples comfortably and successfully adopt a “live and let live” mentality with ne’er an argument to ruffle their domestic bliss. Others struggle at times, harboring low-grade resentments or continuing disappointment that their partners – however supportive – don’t take up the cause. For a few, the contrast ignites epic conflict akin to a veritable clash of civilizations.
In the forum, there was back and forth about the social and emotional significance we attach to food. It’s not a religion, many said. It shouldn’t derail an otherwise good relationship. Others countered that it was indeed a creed of sorts. As a significant dimension of one’s lifestyle, our food choices inevitably become imbued with our individual values – and even with our identities to a certain degree.
With this deeper facet – and the day-to-day logistics – in mind, here are a few targeted suggestions for both staying true to your Primal quest and keeping peace in the shared kingdom.
Be Comfortable With Your Choice
No, really. Don’t shoot the messenger here, but sometimes others’ divergent choices get under our skin because they’re a constant reminder of our own ability to fall off the wagon. There’s a certain vulnerability to living against the current of a society, let alone one’s own household. It takes a greater commitment – not a white-knuckle, hold-your-breath, dig-in-your-heels declaration, but a deeply personal kind of pledge. It’s a decision to live in the moment and make the best choice for yourself in that moment. No one can undo or undermine your commitment without your permission. It’s accepting the ultimate responsibility. Going Primal may not always be convenient or easy. Likewise, relationships are always convenient and easy either.
Dial In Your Expectations
Don’t start your journey with the grandiose (albeit ideal in my opinion) vision of a happy Primal family. As my mother used to say to us growing up, “You worry about you.” It’s your choice, your path. Would you travel down it knowing you weren’t going to be accompanied by your partner or other loved ones? Well, there you go. Be an example to your partner, but enjoy and own Primal living in its own right – not as a constant representation of the cause, so to speak.
To Each, A Pantry of One’s Own
It’s a similar sentiment to the old adage, “good fences make good neighbors.” A little space can sometimes be enough to keep you from feeling inundated by the alternative choices residing in your household. Claim a space for your stuff and make no apologies. As for shopping and spending, be prepared to sit down and have a practical negotiation with concrete, unimpassioned terms.
Gather the Support You Need
Your S.O. can’t provide for every need or play every role in your life. We all know this, but making/going through a significant transition in life sometimes clouds our judgment. You deserve respect, of course, but fill in the support you need with friends, other family members, online communities (wink), etc. Take the pressure off your relationship, and you’ll likely both feel freer and happier. It’s a funny thing: when you finally let an issue go, that’s when people can surprise you the most.
Research suggests that couples treat divergent dietary paths in much the same way as other conflicts or differences in their relationships. (I guess there’s cause for a potentially heartening – or unsettling – realization there.) It’s a question worth exploring. I obviously believe that going Primal is a good choice, but if your S.O.’s lack of conversion is nagging at you so dramatically that it’s undermining the fundamentals of your relationship, it might be time to examine the issue from a broader, deeper, or more emotional angle. (a.k.a. It’s never really about the toothpaste cap.)
That said, I think it’s fair to feel disappointed, even saddened, by a partner’s disinterest in maintaining his/her health. If you’re taking it upon yourself to stay in good shape and put life in your years (not to mention years in your life), you might wonder why the other person won’t hold up his/her end of the bargain. What exactly, then, is the understanding behind a relationship? I’m going to venture that it isn’t about being in lock-step at every turn, in every moment. Nonetheless, I think it is about explaining why you care. (Then there’s always the jaw-dropping, stunning example you set….) If you’re in it for the long haul, there’s time to grow together – or to realize that some commonalities just aren’t compulsory for lasting devotion and domestic harmony.
-Mark’s Daily Apple
Winter Session 2011
January 11th-March 31st (24 sessions)
KidFit Maximus is a fitness, strength and conditioning program designed for children, a specific population of individuals with explicit developmental needs. Our fitness program, while being general and comprehensive, is scalable to each child and their particular needs. The goal of KidFit Maximus is to ensure that all children, while participating in our program, have the opportunity to experience what healthy living is all about while running, jumping, throwing, pushing, pulling, and playing safely and successfully.
Our KidFit coaches, Kellie Hornback, Dave Doolin, and Beth Barr are all CrossFit Level One certified CrossFit instructors and have full time careers working with children as well. Their goal for KidFit is to use physical fitness to teach your child that they can be successful and believe in themselves in any aspect of life. Our program is comprehensive and includes the following:
Throughout each session, we will incorporate gymnastics, metabolic conditioning, and weight lifting while touching on the following 10 physical fitness skills:
KidFit Maximus is every Tuesday and Thursday from 4:45-5:45. All children ages 5-12 are welcome and each workout is scaled based on age and ability level. The prices for KidFit are as followed:
For more information on KidFit, please call CrossFit Maximus at (859) 317-9568 or email anyone on the staff at: email@example.com.
For those who are very dedicated to their health, the holidays can sometimes be a tad stressful. Lots of delicious food that you normally wouldn’t eat, gyms closing down, and just generally being out of your element can cause some concern about your fitness goals. Calm down though, here are a few tips to help you make the most out of the holidays, while still staying on track for your fitness goals.
1) TAKE A REST WEEK!!! – If you haven’t taken one in the last month or two, now is the perfect time to de-load. Spend your time working on your mobility if you want to do something fitness related. Trust me on this one, your body will thank you for the much needed rest.
2) Get back on that wagon- Just because you fell off your dietary wagon doesn’t mean you are doomed and should just spend the next week or so engorging yourself. Instead, tell yourself that you are going to have a piece of that pie for dessert and then go right back to eating clean the next meal. If you have a history of overeating on the sweet stuff, just walk around with a fork and take a single bite of everyone else’s food!
3) Make the most of the large meals – There are two options here. Lift heavy and use a large meal to help your body heal and grow some lean mass. Or, use that large meal to help get a weightlifting PR the next day! If you don’t have access to weights, get creative. A car is pretty heavy, so pushing it would probably resemble a max effort (unless you own a MINI, then just deadlift it)
4) Change your game – We all get stuck in a rut of things we like and have access to do. With the gym closed, use this weekend to do some different things for a workout. Go shovel snow, chop fire wood, any farm work, or do some hill sprints. Make up your workout with what you have.
This is the best time of year, so hopefully the tips above will help you make the most out of it, while still keeping to your fitness goals.
Merry Christmas Everyone!
I’ll see you guys on Monday!
9 Rounds for time:
20 sec rest between rounds
The Treatment of “Rips” (Wounds) on the Gymnasts’ Hands
Larry Nassar, DO, ATC
USAG National Team Medical Staff
Great Lakes Gymnastics Club Team Physician
The treatment of rips has become a part of gymnastics folk lore through the years. You can listen to coaches proudly boast that “When I was a gymnast I had a rip the size of a silver dollar and I just tore the skin off with my teeth, spit on the rip, and went back on the bar!” There are many treatments that have been tried and sworn to be effective through the years. For example:
1. Preparation H or other hemorrhoid ointments have been used to reduce tissue swelling and some have a topical anesthetic to help numb the rip.
2. Bag Balm which is a veterinary balm applied to cows’ utters because they have a tendency to crack/split. Bag Balm is used to help treat fresh rips or as a hand conditioner to prevent rips.
3. A small balloon taped over the rip may help. The friction generated between the bars and the tape causes the balloon to rub against its inner surfaces and prevents motion between the balloon and the rip.
4. Tuff Skin (a taping base) sprayed onto a fresh rip, has been reported to STING! but is suppose to help heal rips (not recommended).
5. Another torture treatment that STINGS a great deal is soaking the freshly ripped hand in a 10 percent bleach in water solution (not recommended).
6. The old standby of covering the hands with a hand lotion, vitamin E, or aloe vera at night while sleeping and protecting the bed sheets by wearing gloves or socks over the hands. Please, use a non-perfumed hand lotion since the perfume is alcohol based and will STING.
7. Gibson (1–800–275–5999) sells DAT Sticks which is a series of three balms: a callous stick used prior to workouts to promote toughening of calluses, a condition stick which is used at night to keep calluses smooth and pliable, and a rip stick used to help heal fresh rips.
8. The company, 10.0 (1–800–241–9249), sells Spenco “Rip Kits” which contains “2nd Skin” (a hydrogel dressing) to help with fresh rips and to help prevent and protect rips. The kit also contains pressure foam pads and adhesive knit. 10.0 also sells a “skin freeze” which is a spray that will cool down hot hands to reduce skin irritation.
9. Dunlap makes a skin protector called “Compeed” which can be used in practice to protect the fresh rip and also helps to heal these rips. This can be found in many sporting goods stores and bicycle shops.
10. Neoprene rubber wrist bands are used to prevent rips on the wrists from dowel grips.
11. G.A. Deitch (717–697–3107) makes a lanolin protective glove which is worn underneath the regular grip as a “undergrip”.
12. Of course the tape grip made out of white trainer’s tape to protect a rip is a standard but I recommend using Johnson & Johnson Elastikon elastic tape instead.
13. Trimming calluses (with a “Pyrex Corn and Callus Shaver”) is important to help prevent rips from occurring.
14. DuoDERM and Nova Derm sterile occlusive dressings and Op-sight and Bioclusive transparent moisture vapor permeable hypoallergenic viral barriers
Recommended treatment for rips
Prevention of infection is the first thing that must be considered when treating a rip. I have seen improperly treated rips develop cellulitis (blood poisoning) and required intravenous (IV) antibiotics for treatment of the wound. To prevent this from occurring the most important thing to do after a rip occurs is to wash the hand with warm water and a mild soap. The latest medical research shows that soap and warm water is more effective in treating wounds than using Betadine (providone iodine) or hydrogen peroxide. Hydrogen peroxide should no longer be used as a general wound cleaner unless recommended by a physician for a specific wound. It has been determined that hydrogen peroxide is too caustic for the wound and destroys healthy cells and can actually delay healing. Betadine has also been shown to be too strong and can damage cells when applied to a wound. Betadine is still used as a pre-operation skin preparation (to clean the skin before it is cut open) and is used for cleaning wounds in the Emergency Room prior to suturing lacerations but the Betadine is watered down with sterile water and is rarely used with out being watered down. The most effective way of cleaning wounds is by irrigating well with water and washing with warm soapy water.
Once the rip has been washed and dried well to prevent infection then a sterile bandage should be applied. The type of sterile bandage is dependent on the severity of the rip and the amount of money available for treating the wound. The inexpensive way of treating minor rips is by applying a triple antibiotic ointment (Neosporin) to a sterile bandage and covering the wound with this bandage. When this bandage becomes wet it should be changed.
The most effective way to speed up the healing process is to utilize the expensive bandage protocol. After the wound has been cleaned by soapy water and dried, a DuoDERM Extra Thin CGF Spot dressing is applied to the wound. DuoDERM dressings have a skin contact adhesive layer containing hydroactive particles that interact with fluid produced by the wound. This forms a moist gel which provides a great environment for cell migration, leading to rapid healing. Because of this environment, you should not add a triple antibiotic ointment (Neosporin) to the wound when DuoDERM is used as a dressing since it may actually delay healing. Some studies (Xakellis and Chrischilles) have shown a 46 percent faster healing rate than with gauze bandages. This moist gel which protects the wound from re-injury when the dressing is removed. With gauze bandages the wound dries out and sticks to the dressing and can tear away newly formed tissue when the bandage is removed (Tudhope).
DuoDERM Dressings present a functional barrier to external contamination with infection rates up to five times lower than with gauze bandages (Hutchinson). It can be left on for as long as seven days in a row before needing to be changed. The gymnast may wash their hands and even shower and keep the dressing in place. With the Extra Thin DuoDERM gymnasts can even swing bars with the bandage held in place by tape beneath the grip. However, some gymnasts prefer to use an even thinner viral barrier called Bioclusive or Op-sight while swinging bars. It is my recommendation that after use on bars the dressing should be changed no matter what type is used. However, if the gymnast does not swing bars the dressing may remain in place after practice.
DuoDERM is currently be used by many collegiate and professional sports medicine staffs for their athletes in a variety of sports. These facilities, however, have the resources to purchase the dressings. Our gymnasts may not have the funds to buy the product. The way to help reduce this cost is to have a physician write a prescription for the DuoDERM. Ask the physician to put several refills on the prescription so that more DuoDERM can be used when the gymnast rips again in the future. Since many medical insurance companies cover the use of DuoDERM the only cost to the gymnast is the prescription co-pay. DuoDERM is available over the counter at many pharmacies. The best way to find it is to go to a pharmacy connected to a hospital or one which sells hospital supplies. Remember the extra-thin type of DuoDERM is the type to use.
No matter what type of dressing you use to cover the wound signs of infection need to be assessed. These signs of infection include: a foul odor, pus or yellowish discharge (exudate), redness (erythema), and fever. If these signs develop the wound should be evaluated by a physician for further cleaning and the use of antibiotics.
I realize I’m the least fit of everyone in class, but I so look forward to coming each time. It is the most motivating exercise class I have ever attended. I actually want to stick with it and come back!! I know that with a few more months of boot camp (and proper eating) under my belt, the weight will continue to come off.
So far, yours is the only exercise program I have really wanted to come back to. I lost about 6 pounds with you in September, and that was only coming part of the time!
I can’t say enough about your class! I am at least 200% more in shape now than when I came to you! I really feel like I never worked out until I started boot camp. The classes are always different (don’t think we did the same class one time from Sept-Dec) and challenging. You are very adaptive and supportive of all fitness levels- which I appreciate!
I couldn’t walk a mile in less than 12 minutes when we started, now I can run (without stopping!) over 1. I did not know how to squat or lunge and now these are basic moves I am comfortable with using at home. My overall feeling is great. I have not loss a ton of weight, but have definitely gained muscle and confidence in my post baby body. A little less jiggle means a lot to this girl!
I am trying my best to come up with the funds for the January class. You are a great instructor and I am so grateful to have found you at Crossfit!
Hope you have a wonderful Christmas and a very Happy New Year too!
Ten for load and time of:
1 Clean and Jerk (Heavy but clean form)
15 Air Squats
- Once you get to a load that is challenging with good form, stick with that weight -
Looking for last minute Christmas ideas?
Grab a MassageFit gift certificate at our front desk on your way out!
1 Hour: $65
30 min: $45
6 pack: $275
Check out the MassageFit page for more info!
5 minutes DU work
AMRAP in 20 min:
30 sec Handstand hold
30 sec squat hold
30 sec L-Sit hold
30 sec chin over bar hold (any grip)
Prowler push x 10
“Endurance, stamina, strength, and flexibility are developed through training, and these adaptations manifest as measurable changes in the body. Coordination, agility, balance, and accuracy are developed through practice and these adaptations come about through changes in the nervous system. Power and speed have equal requirements for training and practice.” – Greg Glassman
Rowing Skill Work
3 Rounds for time:
5 Hang Power Cleans
5 Hang Power Cleans
5 Hang Power Cleans
(Above is all one round)
1 Minute Rest between rounds
500m Row for time
Bar Appreciation Day
Teams of two will be assigned a bar weighing at least 45lbs for men, 33lbs for women.
Rules for bar appreciation are:
Your bar cannot touch the ground until the WOD is over.
At least one team member has to hold the bar at a time (no resting it on other equipment).
Your team will complete the following while carrying the bar:
400m Run or Walk
100 Overhead Presses
100 Walking Lunges with Bar
400m Run or Walk