Emmaline looks on at the glory that is Rita’s walking lunges.

Next week we should have some more information on teams for the Weekend Warrior Series. We appreciate your patience.
I noticed we haven’t done any snatch work this week. I want to change that.

Saturday, August 14th, 2010
4 Set of the Snatch Complex
Snatch Deadlift - Power Snatch - Overhead Squat - Squat Snatch

Build to a heavy set

Rest 10 minutes

Metcon
4 rounds
35 WallBalls
20 Pullups

Don’t judge portion size, just enjoy the content.

We have all been ROCKIN’ the WODs lately. Let’s be honest, We are Beasts. But like all beastly things I know, in order to stay beastly you MUST feed the animal. This is what we had for breakfast the other morning. Eggs with peppers and mushrooms, 1/4 avocado, and smoked salmon. Yummy!

If you have been around the gym for awhile you have probably heard talk of “eating clean” and “Paleo”. You don’t have to clean house necessarily, but there are some blogs out there that have great information. It is all about baby steps. I stumbled upon one today…lured in by promises of recipe for bars. I was not disappointed. While I fear giving up dairy, I like to see what others are doing. Here is some great info on how to eat a little bit healthier when you are out.

Questions on how to clean up your diet? Ask a trainer. We are here to help

UPDATE
After 2 Workouts, here are the Top 5 men and women scorers.  7 points were awarded for 1st, 6 for 2nd, 5 for 3rd, 4 for 4th, and 3 for 5th.  Completing a WOD as RXd is worth 2 points, and doing a scaled WOD is worth 1.  We may have a couple makeups, and I am planning 4 more workouts over the next 2 weeks.
Men
1 Brian H
2-Tie Dave R
2-Tie Louis
4 Justin J
5 Quinn

Ladies
1 Erika
2 Alison
3 Rita
4 Emmaline
5 Tie Megan M
5 Tie Michelle
Friday, August 13th, 2010
Skill:
10 minutes of Clean Work

WOD
7 rounds
7 Power Cleans 175/115
Run 200M

Alison and Erika battle it out on “Fran”

We will have make up sessions for the Filthy 50 at 6am and 7pm only.  If you want to make up Fran, just tell one of the coaches.  I will post scores Thursday once everyone is done with the first 2 workouts.

The Challenge workouts for next week will be Tuesday and Thursday.  One will be relatively heavy and fast/shorter duration.  One will be a medium duration workout (FYI: I consider the 50 to be very long.  Fran is short.)

Relax on your double unders

Brain Aging Rate Tied To Heart Pumping Output

The effects of napping on exercise

Skill
10 Minutes of Double-Under Practice
Practice people! If you have one, try to link together multiples in small sets, like 3-5.  If you have multiples, try big sets, like 25 to 50.

Metcon
3 Rounds
Run 800m
30 KBS 55/35
30 Get ups 25#
For Getups, lay on your back with arms extended with a 25# plate.  Stand up straight with the weight overhead.  That’s 1.  Do whatever you need to to get up.  Cross your legs, don’t cross, it doesn’t matter.  Just do the work.

Denise shows the USMC how it’s done at X-Fest

More updates on the Challenge.  The Filthy 50 is a very hard workout; to complete and to administer.  So, we will only be offering 2 makeup sessions: Thursday at 6am (this means you Dave R!) and Thursday night at 7pm.  PLEASE, if you plan on making up the Filthy 50 at these times, post to comments and contact Mike, Denise or Erika.  Otherwise, you’ll be taking a 0 in the first event.  FYI, we had some great efforts on the 50 on Monday, so if you’re going to make it up: bring your A game.

What you do after from CF Watertown.  You may have noticed the Progenex recovery tubes and the fish oil.  Take the opportunity to try these items.  If all you do after a workout is take in some protein to re-build muscle and fish oil to help with recovery, inflammation and soreness, you’re way ahead of the game.  I’ve been doing fish oil for years and swear by it.  The Progenex stuff is working for me, so I would highly recommend trying it for a week.

Wednesday’s Workout of the Day
WWS Challenge #2
“Fran”
21-15-9, rep rounds of
Thruster 95/65
Pullups

The 6:15 class post-Filthy 50.  We saw some gutsy performances on Monday.  Scoring will be out by Wednesday, best times were in the low to mid 20s.  We had 1 sub 20 (18:53).

Tuesday, we will be introducing “tempo” lifts.  In this strength session, we do the shoulder press in 1 explosive motion.  It should take 1 second or less to press the weight overhead.  Once overhead, we will lower in a SLOW controlled manner.  The lowering portion should take 3-4 seconds.  You may know this a “negative”.  In my own experience, before Crossfit, I spent a year+ lifting in this manner.  I got very strong, and I was a big believer in what I knew as H.I.T. (High Intensity Training).  James FitzGerald at OPT uses these lifts a ton, mostly applied to deads, squatting, pressing and some gymnastics.

We’ll do this in small bites, with just 1 strength session this week.  I want to take some stress off our joints after a heavy 3 week Olympic Lifting stretch.

Strength
Shoulder Press - Tempo Lift
3-3-3-3-3

Metcon
“SQT”

Three rounds for time of:
95/65 pound Ground to overhead*, 10 reps
200 yard Shuttle sprint, 50 yards there and back twice
Ground to overhead means get it overhead anyhow; clean and jerk, snatch, deadlift into reverse curl into a split jerk (don’t do that). It’s your call. Bottom line, just get the work done fast.