CrossFit Kryptonite

Partner WOD Saturday.
The BBQ is Saturday, March 26. Festivities begin after the last WOD @ 11 AM. Let us know how many are attending so we can correctly order.
Michael Murphy Memorial Day WOD will take place on Monday, May 28th. There will be two classes, 8 AM & 9 AM. There will be no other classes Memorial Day.

Why take fish oil?
Humans evolved on a diet with about a 2:1 ration of omega-6 to omega-3 fatty acids. Today the average ratio is 10:1. We get a tremendous amount of omega-6 in our diet because it is prevalent in the vegetable oils used in so many of our processed foods. The oils with the highest ratios are safflower and peanut, but others used extensively by the food industry include soybean, cottonseed, sunflower, sesame and corn oils. Oils high in omega-6 have been shown to be harmful to our health because it promotes the development of heart disease, skin cancer, and diabetes and it contributes to inflammatory conditions such as arthritis and asthma. Omega-6 also prolong and contribute to the muscle and tendon inflammations prevalent in athletics.
Omega-3 fatty acid, on the other hand, counteracts the negative health consequences of omega-6. For the athlete, the benefits are a greater release of growth hormone during sleep as well as improved aerobic metabolism. Omega-3 also reduces muscle soreness and speeds recovery.
Both plant and animal foods contain omega-3 fatty acids. The amount in plants is small and must be chemically altered by the liver to make it usable. Animal foods however provide a more readily available source of omega-3, because it’s structure need no further modification in the human body.
The active ingredients in omega-3 that are responsible for it’s beneficial effects are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Check your labels and make sure that your fish oil contains these two ingredients.
-adapted from “The Paleo Diet for Athletes”, Loren Cordain, PhD

For Time:
50 D/U’s (4:1)….
50 S/U’s
1 Round of Cindy
40 D/U’s
40 S/U’s
1 Round of Cindy
30 D/U’s
30 S/U’s
1 Round of Cindy
20…..
20…..
1 Round of Cindy
10….
10….
1 Round of Cindy…DONE!!!!!

Today’s WOD is the Stan Wong 5K. Meeting place is Newport Beach.
Check in time is from 9:00-10:30.

Saturday, May 19th’s WOD is the Stan Wong 5K. Meeting place is Newport Beach.

Strength/Skill – Bench Press

5 RFT
10 Floor Presses 135/95
15 Wall Ball Sit ups 20/14
20 Box Jumps 24/20

Congrats to Katie for passing her level 1 Certificate!!!!

Saturday, May 19th’s WOD is the Stan Wong 5K. We will have no classes at the gym. Meeting place is Newport Beach. Please register at www.stanwongfoundation.org for the race. Thanks

Strength/Skill – Take 10-15 minutes to build to a heavy Jerk
Take 10-15 minutes to build to a heavy Squat Clean
Complete as many reps as possible in 8 minutes of:
With 80-85% of 1 RM
3 Squat Cleans
3 Shoulder to Overhead
6 Squat Cleans
6 Shoulder to Overhead
9 Squat Cleans Cleans
9 Shoulder to Overhead
12 Squat Cleans
12 Shoulder to Overhead ………..

Saturday, May 19th’s WOD is the Stan Wong 5K. We will have no classes at the gym. Meeting place is Newport Beach. Please register at www.stanwongfoundation.org for the race. Thanks

Strength/Skill – Front Rack Lunges

21-18-15-12-9-6
Front Rack Walking Lunges (Opportunity to improve on racked position)
Toes through Rings

Saturday, May 19th’s WOD is the Stan Wong 5K. Meeting place is Newport Beach.

Strength/Skill – SDHP

10 HSPU
20 Wall Balls 20/14
30 Knees to Elbow
40 Burpees
50 SDHP 75/45
60 D/U’s

Saturday, May 19th’s WOD is the Stan Wong 5K. Meeting place is Newport Beach.

Strength/Skill -Hang Snatch 3-3-3
Snatch 1-1-1

21,15,9 rep rounds for time:
Snatch – 80% of 1 RM
Chin ups COVP (Chin over vertical plane)

Partner WOD – ’300′

Teams of Three
300 WALL BALLS
ROW

In this team of 3 WOD, one person rows, one person wall balls and one rests. Wall baller goes to rower, rower to rest and rester goes to wall balls.
When ’300′ wall balls are completed you are done…….but the team that rows the furthest wins…total distance in meters!!!!

There will be a Memorial Day “Paleo” BBQ on Saturday, May 26th for members and family following the WOD. Bring your favorite Paleo dish. Please sign-up so we can have a head count.

Team WOD tomorrow -”300″ Teams of three
Strength/Skill – Thrusters

15 min AMRAP
10 Thrusters 95/65
10 Hand release push-ups

There will be a Memorial Day “Paleo” BBQ on Saturday, May 26 for members and family following the WOD. Bring your favorite Paleo dish. Please sign-up so we can have a head count.

There will be a Memorial Day “Paleo” BBQ on Monday, May 28th for members and family following the WOD. Bring your favorite Paleo dish. Please sign-up so we can have a head count.
Please go to our facebook page and if you can sign up for ‘The Murph” Memorial Day WOD. It is for another AWESOME cause. Watch the videos. They have a cool shirt.
Also I am sure people are going to a lot of other BBQ’s, so do not feel bad if you have to WOD ,eat, drink and leave on Saturday!!!. Remember to bring your favorite Paleo dish.

Team WOD Saturday -”300″ Teams of three
Strength/Skill – Power Clean

3RFT
15 Power Cleans 115/95
15 Shoulder to Overhead 115/95
15 Bucking Furpees