WOD 03/29/13

Nutrition challenge starts Monday 04/01
See Jason or myself if you missed the nutrition challenge information session. I will be posting a bunch of links and helpful information this afternoon. If you have any questions or concerns please see Jason or myself.

Warm-up:
3-5 Minutes of Cardio (Run, Row, Bike)

2 Rounds
20 Lateral Hops
10 Wall Squats (Facing the wall; toes as close as possible; slow and controlled)
10 Pass Throughs
10 Good Mornings
10 Push-ups
10 Hollow Rocks
10 Pull-ups
20sec Samson Stretch (each side)
5 Scorpions (each side)

Challenge:
10 Wall Walks (3 Sec hold at top)

WOD: 5 rounds
20 KB Swings
20 Pull-ups (Use Bands over jumping)

If you have not done the baseline wod for the nutrition challenge you will do this workout
12min As many REPS as possible
Modified Cindy
5 Pull-ups
10 Push-ups
15 Sit-ups

** This is our starting score for the workout portion of the nutrition challenge.

WOD 03/28/13

Nutrition challenge starts Monday 04/01
See Mitch or Jason if you missed the nutrition challenge information session.

Warm-up:
3-5 Minutes of Cardio (Run, Row, Bike)

2 Rounds
20 Lateral Hops
10 Wall Squats (Facing the wall; toes as close as possible; slow and controlled)
10 Pass Throughs
10 Good Mornings
10 Push-ups
10 Hollow Rocks
10 Pull-ups
20sec Samson Stretch (each side)
5 Scorpions (each side)

Challenge:
20sec Chin bar hold + Farmer Carry Group Fun

WOD:
12min As many REPS as possible
Modified Cindy
5 Pull-ups
10 Push-ups
15 Sit-ups

** This is our starting score for the workout portion of the nutrition challenge.

WOD 03/27/2103

Failure

Warmup:
Wall to Wall run 2 minutes
3x
10 OHS
10 Sit-ups
10 Back Ext
10 Second Samson stretch per side
10 Pull-ups
10 dips

Shoulder prep

WOD
Crossfit Open 13.3 (modified)
12 Min AMRAP
150 Wall-balls 14/12
90 Double Unders
30 Chest to bar pull-ups

WOD 03/26/13

Warm-up:
3-5 Minutes of Cardio (Run, Row, Bike)

2 Rounds
20 Lateral Hops
10 Wall Squats (Facing the wall; toes as close as possible; slow and controlled)
10 Pass Throughs
10 Good Mornings
10 Push-ups
10 Hollow Rocks
10 Pull-ups
20sec Samson Stretch (each side)
5 Scorpions (each side)

Challenge:
2min Plank Hold x2

WOD:
100 Sit-ups
90 Side Plank Raises (45 each side)
80 Superman Pulses
70 Mountain Climbers
60 Russian Twists with Med Ball
50 Grasshoppers
40 In and Outs
30 Leg Scissor with Med Ball
20 Hollow Rocks
10 V-ups

WOD 03/25/2013

DFS Tami

Checkout Mitch’s post below. Great info nutrition.

Warmup:
33 Double unders or 100 Singles (don’t take more than 2 minutes on these)
then
3 rounds of Cindy
5 Pull-ups
10 Push-ups
15 Squats

Skill:
Wall Balls

WOD:
6 Rounds
8 KB goblet squats with a twist
8 Pull-ups
8 SDLHP
8 Double unders (or 40 singles)
8 Burpees

Burpee Equivalents: Understanding Junk Food in terms of Your “Favorite” Exercise

With the nutrition challenge approaching I thought this might provide some extra motivation to avoid the junk food items. Remember you cannot out train a bad diet. So you might as well be fueling your body correctly.

Spartan Races HQ has pulled together some research to quantify energy expenditure during the Burpee exercise. Here is what they found:

Item / Calories / Burpees (130lb person) / Burpees (180lb person)
Large French Fries / 500 / 524 / 349
IPA beer / 195 / 204 / 136
Slice of Dominos Peperoni Pizza / 260 / 272 / 182
Scoop of Ben Jerry’s Cookie Dough ice cream / 270 / 283 / 189
12” Roast beef sub from Subway / 970 / 1016 / 677
Cola soft drink / 200 / 210 / 140
Plain Bagel / 320 / 335 / 223
Slice of Cheescake / 1000 / 1048 / 698
Egg McMuffin Sandwich / 300 / 314 / 210
Cadbury Creme Egg / 59 / 62 / 41

Body Weight (lbs.) / Calories per Burpee
120 / 0.95
130 / 1.03
140 / 1.11
150 / 1.19
160 / 1.27
170 / 1.35
180 / 1.43
190 / 1.51
200 / 1.59
210 / 1.67

Example – for a 140 lb person:
2 slices of Domino’s pizza = 600 kcals
600kcals/ 1.11 Calories per Burpee = 540 burpees

Check out Spartan’s full article for the hard science.
http://blog.spartanrace.com/burpee-equivalents-understanding-junk-food/

Extra Thought….
Even though we already know this, because each of us has had the chance to experience it first hand…take a look at the link below. It is a some documented research showing that CrossFit gets results.

http://www.ncbi.nlm.nih.gov/pubmed/23439334

 

WOD 03/21/13

Warm-up:
3-5 Minutes of Cardio (Run, Row, Bike)

2 Rounds
20 Lateral Hops
10 Wall Squats (Facing the wall; toes as close as possible; slow and controlled)
10 Pass Throughs
10 Good Mornings
10 Push-ups
10 Hollow Rocks
10 Pull-ups
20sec Samson Stretch – each side

Skill Work:
Rings & Jump Ropes

WOD: 3 Rounds

5 Ring Dips
10 Push-ups
20 Air Squats
40 Singles or 10 DU
20 Sit-ups
10 Ring Rows
5 Pull-ups