Monthly Archives: March 2016

What’s Next?

Now that the Open season has come and gone, many people have a hard time finding the same intensity and commitment to their workouts. Part of the reason why, is that you can only go so hard for so long until your body finally burns out and needs some time to dial down and reset. This is perfectly normal! Everyone just gave it their all for five weeks during the Open, it’s natural to feel a little burnt out. Rather than lose all of your hard earned gains by completely stopping your training until you no longer feel burnt out, a better approach is to change the focus and intensity to your training.
The Open is filled with a lot of maximal effort workouts executed at a very high heart rate and a very high rate of perceived exertion. After the Open is a perfect time to switch gears and focus on building Strength and fine tuning technique. Now is the time to clean up some of the areas you noticed were lacking during the Open workouts and become a more well rounded athlete. Intensity, focus and effort should now go into pushing your strength numbers and perfecting technique. After a while the feeling of wanting to push the pace in a workout will return and when it does you will be stronger and have better body mechanics to accompany the fast hard MetCon type workouts that you experienced these past five weeks.
You can expect more technique videos from our end, an in house Weightlifting clinic, and the return of our Saturday Bro Sessions, as well as plenty of in house competitive events for this coming year. It’s time to use this year’s Open as the stepping stone to another level of you! Get your diet right, sleep better, focus completely on perfect practice when you are at the gym, and continue to improve the friendships and relationships with the gym members that you developed during our Saturday Open workouts.

3/30/16
5 Sets
3 Heavy Bench Press
5 Each Leg Single Leg RDL
10 Kb Pass throughs

AMRAP 9
25 Double Unders
15 Toes to Bar
4 Wall Crawls

Performance Team

5 Sets
3 Heavy Bench Press
5 Each Leg Single Leg RDL
10 Kb Pass throughs

AMRAP 9
25 Double Unders
15 Toes to Bar
4 Wall Crawls

Finish with
Find a 1RM Snatch Balance

5 Sets of the following Complex
1 Hang Squat Snatch
2 Pause Overhead Squats (3 seconds at the bottom)

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Some Changes to Yoga

Amber has offered a new twist on Yoga that she recently got certified in. For this coming month, starting next week, she will be teaching two 30 minute sessions of High Intensity Yoga. This is a fun and fast way to get a challenging Yoga session in while adding in some good movement, cardio, and stretching. The classes will be Tuesdays at 9:30 a.m. and Thursdays at 6:30 p.m. Please come in and check it out, learning better movement with your body has the best affects both in and outside the gym. Like all the other Yoga sessions, these too will be free to the public, so feel free to bring your friends and family members. Help introduce others into a fitness lifestyle, your introduction could have a lasting impact on someone else’s life.

3/29/16
Split Jerk
4×4

10-8-6-4-2
Back Squats *start at 60% and add weight to each descending rep set
Row 30 calories before each set

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Back to Our Regularly Scheduled Program

The Open for 2016 is over. Time to resume our regularly scheduled program! Thank you to everyone that supported and contributed to a successful Open season… And big congrats to everyone that participated! This was an amazing 5 weeks that I got to see everyone compete. Everything that comes with competing, the nerves, the excitement, the preparation, the anticipation, the VICTORIES! I believe everyone persevered through these five weeks and came out on the other end victorious…. Leave everything on the line when the clock runs down 3-2-1 and after it all lying on the ground completely exhausted and triumphant… The word itself begins with the word “try” and ends with a big ‘ol “umph!”

“You’ll miss 100% of the shot you don’t take.” -Wayne Gretzky

Spirit of the Open for 16.4 was Laura Bryant. She pushed to her limits and her own dark place and it was nothing short of admirable. I hope she doesn’t mind me sharing what I saw. She made it to the rower and soon into it asked Josh, her husband, for the pukie bucket. In tears and throwing up (while still on the rower might I add) I offered her the option of coming off the rower knowing how she must be feeling, she simply told me no and that she would finish. She never even stopped pulling the handle trying to keep those calories counting. Simply determination! Honorable. What I put into account as well is that her and Josh have not been going to CrossFit long. Pushing that hard to see your breakfast from that morning is painful… Scary… Never feeling that before and being so green to that experience I felt hosted the spirit for that Open workout. I’m proud of you Laura! I am proud of everyone’s efforts this year.

3/28/16
3 Rounds of:
40 Air Squats
18 Pull-Ups
1 Round of DT @ 135/95
**DT consists of the following
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Performance Team
3 Rounds of:
50 Air Squats
7 Muscle Ups
1 Round of DT @155/105

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Back to Our Regularly Scheduled Program

The Open for 2016 is over.  Time to resume our regularly scheduled program!  Thank you to everyone that supported and contributed to a successful Open season… And big congrats to everyone that participated!  This was an amazing 5 weeks that I got to see everyone compete.  Everything that comes with competing, the nerves, the excitement, the preparation, the anticipation, the VICTORIES!  I believe everyone persevered through these five weeks and came out on the other end victorious…. Leave everything on the line when the clock runs down 3-2-1 and after it all lying on the ground completely exhausted and triumphant… The word itself begins with the word “try” and ends with a big ‘ol “umph!”

Spirit of the Open for 16.4 was Laura Bryant.  She pushed to her limits and her own dark place and it was nothing short of admirable.  I hope she doesn’t mind me sharing what I saw.  She made it to the rower and soon into it asked Josh, her husband, for the pukie bucket.  In tears and throwing up (while still on the rower might I add) I offered her the option of coming off the rower knowing how she must be feeling, she simply told me no and that she would finish.  She never even stopped pulling the handle trying to keep those calories counting.  Simply determination!  Honorable. What I put into account as well is that her and Josh have not been going to CrossFit long.  Pushing that hard to see your breakfast from that morning is painful… Scary… Never feeling that before and being so green to that experience I felt hosted the spirit for that Open workout.  I’m proud of you Laura!  I am proud of everyone’s efforts this year.

3/28/16
3 Rounds of:
40 Air Squats
18 Pull-Ups
1 Round of DT @ 135/95
**DT consists of the following 
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Performance Team
3 Rounds of:
50 Air Squats
7 Muscle Ups
1 Round of DT @155/105

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Hydration

I wrote this a couple years ago after a discussion I had with Kristen. In regards to the summer quickly approaching, I wanted to get this out to everyone while I still have my blogging powers. It is a bit lengthy so try to get whatever you can out of it.

We all know water consumption is important. 2/3 of your body weight is water, 5-10L per day or about half of your body weight in ounces. This is (let me make it clear) not accounting the heat we experience in the blazzing summers and ESPECIALLY not accounting for the amount we sweat and dissipating during physical activity (aka hardcore CrossFit training!!). Water distribution in the body is respectively about 40-70% of your body weight depending on age, gender, and composition. 65-75% of the weight is of muscle mass and 10% of fat mass (remember we are still talking about water distribution). To support my argument even more the function of water includes: w/o water death occurs in days, assists in diffusion of gases, assists in waste removal, lubricates joints (w/ proteins), cushions moving organs, structural form to body, and maintains body temp. All tremendously important individually and comprehensively.
​Here’s the fun stuff. Daily we loose about 1000-1500ml of water through urine and about 100-200ml of water through our feces (I know, I know cool stuff huh). When we sweat 350ml is lost through insensible perspiration (stuff we don’t feel we’re loosing) and about 500-700ml/day through normal and physical activity. Now when we start getting into exercising in hot environment we can loose about 1L/hr for an acclimatized person (about 12L if you ever travel to >50% humidity in places like Georgia, Mississippi, etc). Now breathing, we can loose 250-350ml/day from vapor exhalation and about 2-5ml/min from repiratory passages when exercising (experiment time! Get up nice and close to a mirror and breathe infront of it for a few minutes!).
​Another important note is understanding heat stroke. If you are outside with prolonged sweating it’s extremes sodium loss… not just water. When this happens consuming fluids with low to no sodium is actually detrimental. Your blood sodium levels are super low and you create an osmotic imbalance across the blood brain-barrier which cause a rapid influx of water into the brain (Your brain is salty!) and essentially drownd yourself. On top of this…. drinking large amount of plain water will draw sodium towards the intestines away from the extracellular fluid further diluting plasmic sodium concentrations. So… drink about 400-600ml (14-22oz) 2-3 hours prior to exercise, 150-300ml (5-10oz) of water about 30 mins prior to exercise, and no more than 1000ml/hour (33oz) of plain water with extreme sweating during and after exercise. ****0.3 tsp table salt/1liter of water replaceas sodium. Cheap.. Fast.. Effective. Also…. 8oz of OJ or Tomato juice replaces almost all of the calcuim, potassium, and magnesium lost in 3 LITERS of sweat!! Too much of a sodium intake will aim toward homeoinbalance, so we don’t have to take in huge amount, just make sure you are replacing the mineral loss and keep the osmotic value up!
​Alright if you wanna really geek out with it, here it goes. 5-8% of liquid carb-electrolyte is recommended through the computation: % carb = (carb content (g) / fluid volume (ml) x 100%
E.g. 80g carb in 1 liter water = 8% solution
So….80g/1000ml = 0.08
This is ideal and optimal if you want to delay fatgiue15-30 mins in terms of premature fatigue when considering dehyration.
The important part is making sure we continuously monitor our water loss. It’s about 1lb of weight loss equals 15oz dehydration so it’s recommended to drink about 150% of what we loose, and to make it even more critical we don’t rehydrate immediately. It takes about 24hrs because of cellular aborption, sooooo gotta stay hydrated!

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So Many Thrusters and Burpees!

If I had to say one thing about the last Open workout it would be… Ouch!  This one will hurt.  It make the classic bench mark workout Fran look like Disney film.  So, to end this year’s Open season we will stick to tradion and host a get together after all the heats finish.  I want to invite everyone that wants to come and support all of our athletes, your fellow crossfitters, on their last workout this Saturday…. We’ll need it.  That extra push… Someone yelling at you to keep moving through the rounds and reps, “Hold on to that bar!” “Don’t you put that bar down!” Stuff like that, and then celebrate the CrossFit way… Food, fun and beer.  After everyone gives this last workout their all, we’ll have a mini potluck.  I understand Easter is Sunday so I want to invite everyone to come, and if you want to bring a side dish, finger food, anything, or nothing to hang out after at the gym.  Generally, we go out to a restaurant and pig out, but I’d like to spend this year’s end of the Open shebang at the gym.

Something else I wanted to mention was that Doris was kind enough to send Josie a CrossFit care package.  There are some things that she can’t get easily, so Doris is sending her some items along with “good vibes,” how these kids these days put it.  She said Josie needs Mexican candy, athletic tape,  chamomile tea, files for calluses, and “stuff from home.”  If you think you can add to the box we will have it in the back room until Saturday.

3/25/16
Row
2x750m (rest as needed between rowing efforts)

For time:
21-18-15-12-9-6-3
Thrusters (95/65)
Bar Facing Burpees

Open Athletes
Easy 8 minute row
Empty barbell Front Squats
*Spend some time in the bottom of the squat and self assess yourself. Address any areas you feel restricted e.g. Ankles, knees, hips, quads and hamstrings, thorasic extension, shoulders (think front rack position… You will spend a lot of time in there), overhead position, and triceps. That’s pretty much the entire body… That’s thrusters.

Foam roll as much as you load and load yourself as much as you can tolerate.
Roll the barbell on your triceps distally from the elbow to the armpit for 2-4 mins each side… Make it hurts!
Banded stretch for lats and shoulders for overhead position.
Banded hip stretch and couch stretch 2 mins each side for each mobility exercise!
Stay Hydrated today! Half your body weight in ounces.

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Spirit of the Open 16.3

When I think of the workout 16.3 one person leaps into mind…. Sky Clarke!  Spirit of the Open winner for 16.3!  She had never completed a Bar Muscle Up unassisted and last Saturday, during the Open workout, she did 5 of them!  This morning when I saw Sky and told her she had won Spirit of the Open, she mentioned to me the day before the workout she had practiced for an hour and a half and didn’t get one.  What I saw that Saturday was pure determination.  There are times in our weightlifting class when I will tell an athlete that is struggling with a lift that the way to get that lift is just “Desperately want it!”  That is exactly what Sky did.  She saw an obsticle… Something that stood in her way that said “No” and she grabbed it by the beard and said “YES!”  What I saw was someone that was not going to let anything stand in her way and she was going to desperately get that Muscle Up.  It was, by all definition, incredibly inspiring.  So congratulations Sky!  Oh… And she left with some mean looking bruises from the bar!

 “What we do in life… Echoes in eternity.”
-Gladiator

3/23/16
Power Jerks
4×4
**Consider form over weight**

For Time:
30 – 25 – 20 – 15 – 10
BUS Burpees
50 – 40 – 30 – 20 – 10
Double Unders
10 – 8 – 6 – 4 – 2
Power Clean @70%1RM

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