Class will be at the Norwalk location today...

In honor of Memorial Day... pick a hero WOD and do your best.  I will scale as necessary.    We will be closed to all classes on Monday.   Enjoy a weekend with your family and friends!

WOD for today

21-15-9  Double Unders/ Knees to Elbows/Back Extension

I will have some other tests for you to do as well today. 

Why do we do non-traditional programming on our rest days?  I have a couple of reasons why:

I think true GPP(general physical preparedness) is a combination of two things:
1.   Preparing your body to be able to perform different movements (weightlifting, gymnastics, and monostructural activity) in different time and task modalities both efficiently and effectively in an infinite number of combinations. 
2.  Preparing your mind to comprehend, calculate, and overcome any task that may be required or asked of you.   Physically being able to do stuff is easy whereas convincing your mind that you can do it is the more difficult task.  I find the team workouts challenge people in a different way because it requires you to step up to a higher level when a teammate is not doing so well.   This is a hard concept for people to grasp but it is the true nature of a successful team.   If there is 4 people on a team, most of the time- they will each not do 25% of the work and you shouldn't expect it to be that way.  It's not a matter of what's fair or equal- it's a matter of what will make you successful.  Some days, some people are feeling better than others.  Some people are better athletes than others... period.   A successful team will split up workloads taking these things into consideration.   That same situation may change under a different task because different people are better at different things and life affects all things.      

I want to challenge you to strategize and plan based on the strength of your team.  Unlike the traditional teams that you are placed on at work,   I want to put you in a team where you truly have to work together or you will not succeed.  The decisions and the results of those decisions will be quick and it will help with your skills to analyze and work together with others.  I think that is a missing part of life- the actual physical connection with other people known and unknown(that's a different can of worms that I might talk about at a different blog.) 

I want you to think.  I want you to have to figure stuff out while fatigued.  I tell athletes all the time.   You can be the quickest athlete on the field but if you make bad decisions, you might as well be the slowest.  We are only as good as our last good decision when competing. 

I want you to bond with others.  Everyone in our gym brings something great and interesting to the table.  I want everyone to get a chance to see everyone else's potential.   CrossFit brings people together... I guess "misery loves company"   CrossFit Greensboro will never be a place where you come in and work out with a bunch of strangers that you never talk to or at least while I am there. 

I want you to have fun.   Team workouts are fun!  They enable you to try different things and enjoy the comaderie of a team sport.   For those that have never had a chance to do that- there is a lot of joy in sharing the field of competition with others.  

It helps me see what type of person that you are.  Are you a natural leader?  Do you like to fall between the cracks?   Whatever you may be, it will help me challenge you in different ways to try something not within you box.   If you are a leader... can you follow?  If you don't like attention- do you have the potential to lead if the challenge is placed upon you.   These challenges help you develop as a person and will make differences in your athletic and fitness goals as well. 

It is my goal to help you become more fit and better athletes in whatever sport you play as well as in the sport of life.   I hope all this makes sense.   Now you know what I think about before I go to sleep at night.   I apologize for any grammatical and spelling errors.  I have to run and I am not able to proofread.   

Tomorrows WOD will be a team based workout taken from the Southeast Regional Affiliate Competition:

Please place your vote for the workout that you would like to do and the workout with the most votes will be the one that we do!  I reserve the right to change an exercise(like muscle ups) where we are limited on the people that can do those. 

Affiliate Team Event - Friday

Event 1 - “Platoon”
10min 1RM Ground to Overhead (4 Bars available).
1min Rest
2min Affiliate Team Max reps Muscle-ups (2 Ring sets available).
1min Rest
2min Affiliate Team Max reps Chest to Bar Pull-ups (2 Pull-up stations available).

Scoring: Team total will be derived from the best lift for each Athlete plus 2 pounds for each Muscle-up and 1 pound for each chest to bar pull-up.

Affiliate Team Event - Saturday

Event 2 - “Taps”
Teams will begin standing on top of two identical stacked tires
50 Meter tire flip (2 tires)
200 Team jump through Burpees (100 reps in and out of each tire)
50 Meter tire flip return (2 tires)
The event ends with the team standing on top of the stacked tires

There is a 12 minute time limit for this event.
Scoring: total time.

Affiliate Team Events - Sunday

Event 3 - “Team Row”
For time:
5K team row

No team athlete may row more than 500 Meters at one time.
All team members must row at least one 500 Meter pull.
Work will be completed in ten continuous 500 meter intervals
There is a 20 minute time limit for this event.
Scoring: total time.

Event 4 - “The Team Qualifier”
120 Front squats (2 Bars, 60 reps from each at 145/85)
200 Meters farmers walk (2-53lb Kettlebells/2-35lbs Kettlebells)
200 Meter run
120 Push press or push jerks (2 Bars, 60 reps from each at 145/85)
200 Meters farmers walk (2-53lb Kettlebells/2-35lbs Kettlebells)
200 Meter run
120 Affiliate team deadlift (2 Bars, 60 reps from each at 215/155)
200 Meters farmers walk (2-53lb Kettlebells/2-35lbs Kettlebells)
200 Meter Run

There is a 22 minute time limit for this event
First scored for time then most work completed. Affiliate teams will be ranked first by fastest time then by most reps completed. (Finish the Event or 22min AMRAP whichever comes first).

50 Squats Run to the 100m mark and back
40 Squats Run to the 200m mark and back
30 Squats Run to the 300m mark and back
20 Squats  Run to the 400m mark and back

You can replace run with a 300m/500m/700m/900m row

Perfect carb intake for perfect performance. 

Elimate grains including wheat. Oats, wheat, spelt are one of the most common food allergen. People of the Celtic ancestry, like the Irish, are more likely to be gluten allergic. Besides raising insulin levels in the body, grains also release cortisol if they are an allergen.  Your main source of carbs should be fibrous. Fibrous carbs typically have very low carb content. Their inherent high fiber brings about a very moderate insulin response, thus making them an ideal fat loss food. The best sources of fibrous carbs include:
- Broccoli
- Lettuce
- Cabbage
- Cauliflower
- Mushrooms
- Green beans
- Onions
- Asparagus
- Cucumber
- Spinach
- All forms of peppers
- Zucchini
- Cauliflower

Darker fruit are normally better for you then lighter fruit. Dark fruits tend to have very thin skin, (hence they need to produce more anti-oxidants to protect themselves from the sun). That is why darker fruits are great anti-inflammatory foods. Bananas have thick skins therefore they have lower antioxidants counts.     Darker fruites normally have a lower glycemic load. Again, compare berries and cherries to bananas and pineapple. This applies to fruit in their natural state.  

Replace grains with greens in sandwiches.   This one is promoted by Jonny Bowden, author 'Living The Low Carb Life': Instead of using bread, use dark leafy greens to wrap the meat. It will slow down the glycemic index and help shift your diet in favor of alkaline base. 

Limit Fructose!  Large  quantities can slow down thyroid function and increase glycation. Glycation in laymen's term is browning, like the browning that makes crust in bread. Glycation is the cross linking of proteins (and DNA molecules) caused by sugar aldehydes reacting with the amino acids on the protein molecule and creating Advance Glycosylation End-products (AGE's). If you want to see protein cross linking in action, cut an apple in half and watch it turn yellow! Very few people realize that glucose can go through oxidation. Why is the worst glycation agent fructose? Because it does not raise insulin. In other words, the insulin is not getting it into muscle cells. Therefore, it lingers around and wrecks metabolic havoc. As nutrition expert Robert Crayhon would say: "fructose is like the guest that won't go home once the party is over". Crayhon recommends that the average American should eat no more than 5-10 grams of fructose a day! For very active individuals, 20 grams of fructose should be the maximum intake.

One of the worst sources of glycating fructose are the 'weight loss' bars containing high fructose corn syrup.  In England, a study revealed that glycation levels are one of the best measures to predict mortality. Far better than cholesterol, blood pressure and body mass index.

The best time to load up in carbs is the first 10 minutes following your workout. Since insulin sensitivity is at its highest after the workout, this is the time to take in your carbs to maximize muscle mass gains.  I typically recommended 2 g/Kg of bodyweight but it can be varied based on the intensity and demand of the workout. 

Event 1 - “Old Glory”
One squat clean every 50 seconds
13 bars lined up in ascending weight
(Men 215lbs to 335lbs by 10lbs increments)
(Women 120lbs to 180lbs by 5lbs increments)

One bonus pound will be added to the best lift for every bar the Athlete jerks to overhead.
Scoring: best lift plus any bonus pounds.

Event 2 - “Normandy D-Day”
AMRAP in 12 minutes of:
HSPU buy-in (Men 20 Women 10)
Then for the remainder of the 12 min:
20 Double Unders
10 Box Jumps (Men and Women 24 inch box)
10 Sandbag Lunges (10 total steps) (60/40)

Scoring: total reps completed

Event 3 - “3rd US Infantry”
4 rounds for time of:
Muscle-ups (4/2)
16 Kettlebell Snatches (8 each arm at 53/35)

There is a ten minute time limit for this event.
Scoring: total time

Individual Events - Sunday

Event 4 - “Owed from 2009”
For time:
500 Meter Row
25 Burpees
500 Meter Row
25 Burpees

Scoring: total time for completion.

Event 5 - “The Qualifier”
8 rounds for time of:
2 Squat Snatch (145/85)
4 Push Press or Push Jerks (145/85)
6 Chest to Bar Pull-ups
200 Meter Run

There is a 22 minute time limit for this event. First scored for Time then Most Work Completed. Individual Athletes will be ranked first by the fastest time, then by most reps completed at 22 minutes. (8 Rounds or 22min AMRAP whichever comes first).

Affiliate Team Event - Friday (Detailed PDF)

Event 1 - “Platoon”
10min 1RM Ground to Overhead (4 Bars available).
1min Rest
2min Affiliate Team Max reps Muscle-ups (2 Ring sets available).
1min Rest
2min Affiliate Team Max reps Chest to Bar Pull-ups (2 Pull-up stations available).

Scoring: Team total will be derived from the best lift for each Athlete plus 2 pounds for each Muscle-up and 1 pound for each chest to bar pull-up.

Affiliate Team Event - Saturday

Event 2 - “Taps”
Teams will begin standing on top of two identical stacked tires
50 Meter tire flip (2 tires)
200 Team jump through Burpees (100 reps in and out of each tire)
50 Meter tire flip return (2 tires)
The event ends with the team standing on top of the stacked tires

There is a 12 minute time limit for this event.
Scoring: total time.

Affiliate Team Events - Sunday

Event 3 - “Team Row”
For time:
5K team row

No team athlete may row more than 500 Meters at one time.
All team members must row at least one 500 Meter pull.
Work will be completed in ten continuous 500 meter intervals
There is a 20 minute time limit for this event.
Scoring: total time.

Event 4 - “The Team Qualifier”
120 Front squats (2 Bars, 60 reps from each at 145/85)
200 Meters farmers walk (2-53lb Kettlebells/2-35lbs Kettlebells)
200 Meter run
120 Push press or push jerks (2 Bars, 60 reps from each at 145/85)
200 Meters farmers walk (2-53lb Kettlebells/2-35lbs Kettlebells)
200 Meter run
120 Affiliate team deadlift (2 Bars, 60 reps from each at 215/155)
200 Meters farmers walk (2-53lb Kettlebells/2-35lbs Kettlebells)
200 Meter Run

There is a 22 minute time limit for this event
First scored for time then most work completed. Affiliate teams will be ranked first by fastest time then by most reps completed. (Finish the Event or 22min AMRAP whichever comes first).

Wod for today...

5 Burpees followed by as many ground to overheads you can do.  Repeat every minute until you get to 5000 pounds lifted. The weight can be as little as the light bar and as heavy as 155.   # of reps will depend on the weight. 

Scale from light bar to 155 rep scheme for 5000#:

222
111
90
77
67
59
53
48
43
40
37
35
32   

http://www.usmcmudrunnc.com/web-storage/Mud%20Run%20Mail%20In%20Registration/1PageRegistration.pdf

Please print out the mud run form, fill out and bring to class with your $20 so that I can get the teams registered.   Right now it looks like we will have at least 3 maybe 4 teams. 

WOD for today...

Barbara 

20 Pull ups/30 Push ups/40 Sit ups/50 Squats   5 Rounds for time

Rest approximately 3 minutes between rounds.  

CrossFit | Barbara