Thursday, 10/2/14

10 Min to find Your 1RM Thruster

10 min EMOM
Odd 10 Thrusters @50%
Even 15 T2B

!5 Min AMRAP

200m run
10 Power Snatches 95/65
5 Ring Push Ups
200m run
10 Power Snatches
10 Ring Push Ups
200m Run
10 Power Snatches
15 Ring Push Ups….etc

The Basics, Sleep

- A well balanced and high quality diet
- Regular exercise
- Engaging in low intensity, stress reducing activity (casual walks, light swimming, at the park with your kids)
- 3% of your bodyweight + 1L per hour of exercise of water per day.
- Supplementing with essentials that may be lacking in your regular diet or lifestyle (Omega 3, Vitamin D)
- 8 hours of sleep per night

Some basic steps to improve your sleep:
+ A magnesium supplement with your dinner
+ Stretch before bed
+ Sleep in a room with no artificial light (LEDs, street lights, phone that emits light)
+ Try to eat 2 hours before bed
+ Live like a caveman, when its get’s dark go to sleep, wake up when it starts getting light. (An efficient sleeping cycle should wake you up at the same time every day).
Good night!

Wednesday, 10/1/14

We need a head count for the October 7th self defense class @7PM.


Core Complex 2 rounds
20 sec on, 10 sec rest

20s hollow hold
20s v-ups
20s hollow hold
20s crunches
20s hollow hold
20s butt lifts
20s hollow hold
20s hollow rocks
20s hollow hold
20s butterfly kicks
20s hollow hold

Fight Gone Bad

Three rounds
! min each
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

Tuesday, 9/30/14

Strength/Skill: Back squats: 10 @ 60%, 8 @ 70%, 6 @ 80%, 4 @ 85%

40 Alt. Pistols
30 Deadlifts 155/115
20 Ring Dips
30 Cal on Rower
40 T2B

Modifying your Double-Unders for Your Workout!
Written by Lindsey Johnson
Still working on getting that magical first D/U: When a workout comes up with double-unders and you don’t have them yet, give them a try anyway. You may just surprise yourself and get one! If singles still evade you, then maybe we should be working on those, but assuming your singles are good, give the doubles a try. Don’t sit in your comfort zone and single under your way through the workout. Choose a smaller number than what’s on the white board (maybe 1/2 of the prescribed reps) and give yourself credit for attempts since you’re still doing the work.
You’re still attempting them, sometimes they happen, sometimes they don’t: An elite athlete, or someone who’s a bad ass at double-unders will get that 50 unbroken reps in about 50 seconds or less. We don’t want to dedicate 5 minutes per round to try to get there. Let’s double that 50 seconds and say a good 2 minutes of attempts or as many reps as you can get in that 2 minutes and then move on to the next movement. The other option is 25 attempts and attempts count!
You’re getting them but they have singles in between and sometimes you miss: This is a good opportunity to cut the reps in half (do 25 instead of 50) and maybe depending on how often you miss reps, also count the attempts.
Your max is right around 20 and that was an Act of God: We may want to attempt all 50 here, but it depends on how much time you need in between your attempts to keep going. Have a look at the clock and try not to work on them for more than 2-2 1/2 minutes.

Before you know it all of you will be looking forward to those double-unders coming up in your workout! Happy jumping!

Monday, 9/29/14

Strength/Skill: 1 Clean + 1 Jerk + 1 Hang Power Clean + 1 Jerk + 1 Front Squat + 1 Jerk X 8

15 min AMRAP
5 Burpee Pull Ups
10 Broadjumps 6′/4′
30 D/U’s

Delicious Sweet Potato Chili From Borne Fitness (modified)

2 pound ground beef
3 medium sweet potatoes, diced
1 (14.5 ounce) can diced tomatoes
1 can tomato sauce
1 large sweet onion, diced
2 green peppers, diced
2 diced jalapeno peppers
1 can black beans, drained and rinsed (opt)
1 or 2 packets of chili seasoning or your own chili seasonings
Optional: avocado
Chop up all the vegetables. (Boring but necessary)
Place everything in a slow cooker.
Add in two 14.5 ounce cans of water (use the can from the beans). Use less water if you like a thicker chili.
Cook on high for 6 hours.
Go be productive and look forward to a bowl of delicious chili when you get home.
If you want, slice up some avocado and place on top.
Eat and be satisfied.

Saturday, 9-27-14

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.
Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

“The Seven”
7 R.F.T.

7 rounds for time of:
7 handstand push-ups
135-lb. thrusters, 7 reps
7 knees-to-elbows
245-lb. deadlifts, 7 reps
7 burpees
7 kettlebell swings, 2 pood
7 pull-ups

Thursday, 9-25-14

Starts @ :15 mins past hour.
On a 3 minute running clock:
80 Double unders
Then, as many burpees to plate as possible
Rest 1 minute, then repeat for 3 total rounds

Score is total Burps

Strength/Skill – 200m Sprint x 8. Rest 3 mins between sets. Starts at :30 mins past the hour.

Monday, 9-22-14

Strength/Skill – 2 Shoulder Presses + 1 Push Press x 5

For time:
50 wall-ball shots, 20/14-lb. ball
155/115-lb. clean, 30 reps
15 muscle-ups (3:1)

The 4 Un-debatable Fundamentals of Training
I came across a great article over the weekend and wanted to share it with you. Regardless of your “flavor” of training, here are the four things that ALL effective programs/methods/styles have in common. In my mind, this is undebatable. If you lose one, you lose the effectiveness of the program. CrossFit does an amazing job of developing competency in all of these domains, which is one reason it’s such an effective program.
1. Movement – because moving is better than not moving. Regardless of ‘how’ you choose to move (Zumba, CrossFit, Endurance Training), movement IS the most important thing we can do with our bodies.
2. Strength – because who doesn’t want to be able to physically dominate their environment? Maybe that’s a touch aggressive, but being strong is better than being weak. I’ve yet to be proven wrong.
3. Conditioning (or Work Capacity) – often misunderstood, work capacity is your bodies ability to do work (regardless of time, intensity or modality). The more work capacity you have, the more efficent and effective you become in your chosen activity.
4. Technique – because injuring yourself SUCKS (and for the record, a lot of injuries in CrossFit can be eliminated with good technique!). This means taking a joint through a full range of motion, using the correct muscles in the correct sequence. Good technique leads to good form, and good form leads to optimal function.
And let’s be honest – strong and fit humans are harder to kill and generally more useful. Kaboom.