Thursday, Sept. 20, 2012
Here’s the workout for Thursday, Sept. 20, 2012:
A. Make up strength / skill
Take the first 20 minutes of class to work on your oly lifts. We have two more weeks left until the new strength cycle starts. Try going through the Burgener warmup with a barbell.
B. Metcon
For time:
400 meters
20 jumping lunges (10 per leg)
400 meters
20 renegade rows (10 per arm)
400 meters
20 dumbbell burpee deadlifts
400 meters
20 dips
Then . . .
Stretch yourself before you wreck yourself:
Yoga for CrossFitters at 9 a.m.
Certified yoga instructor and badass runner Ann Van Patten will lead her one-hour yoga for CrossFitters session at 9 a.m. Bring a mat and leave your misconceptions. It’s one of the best things you can do to balance CrossFit training.
YOGA SCHEDULE NOTICE: There will be no yoga class 9/27. Please mark your calendar.
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Pre-Holiday Paleo Challenge meeting at 5 p.m.
Start clearing out your refrigerators, freezers, cabinets and pantries. Throw out those Oreos (or eat them, your choice), that loaf of white bread that you bought for a dollar to make a late-night grilled cheese, and even that Hershey milk chocolate bar that you have just “one piece” after every meal. Starting Monday, any CFUM member will be able to participate in CFUM’s 30-Day Pre-Holiday Paleo Challenge! With the holiday season right around the corner — Halloween, Thanksgiving, Christmas, New Year’s — don’t get caught making up for bad dietary decisions. Be prepared for the season of eating with ways to choose better foods while eating out, ways to cook paleo for potlucks and realistic paleo meal ideas. Don’t think you need to lean out? Or not ready to give up your favorite foods? Give paleo a serious try and see how eating clean can aid your performance and recovery time. What is paleo, you ask? In brief, it is a dietary approach of lean meats, vegetables, nuts, seeds, healthy fat, some starch and fruits; the food selections parallel what our ancestors ate during the Paleolithic era, before the agricultural revolution around 10,000 years ago. This means no grains (bread, pasta, rice, beer etc.) legumes (beans, peanuts), dairy (milk, yogurt), sugar and processed foods. We will hold a meeting tonight at 5 p.m. to discuss the challenge and various criteria. If you are not able to attend but still want to participate, please let your coach know. There will be one male and one female winner, which will be determined by a combination of factors including: visual assessment; waist, hip and chest measurements; and body weight. Each winner will receive half of the cash buy-in, along with other prizes.- Buy-in: $10
- Length: Monday, Sept. 24- October 24th (30 days)
- Requirements: Measurements (waist, hip and chest); photos of front, back and side; and height and weight must be submitted via email to participate.
- Recording: Food journals will be encouraged, along with small group accountability.
- Tools: The meeting will discuss recipes, grocery shopping lists and eating-out tips, along with websites and other paleo resources.
Wednesday, Sept. 19, 2012
CrossFit Upcountry’s 6 a.m. class said goodbye to Ha’a (center), our student athlete who’s heading back to college. It was a joy to have him at class, making jokes and pushing hard on each WOD. Take care and we will see you at Christmas!
Here’s the workout for Wednesday, Sept. 19, 2012:
A. Strength
Split jerk
Take 20 minutes to review footwork from previous weeks and work on split jerk technique, adding weight with each successful set.
10 x 3
B. Metcon
AMRAP in 10:00
5 HSPU
10 pistol squats (5 per leg)
15 American kettlebell swings (53/35)
100-meter sprint
C. Cash out
200-meter farmer’s carry
Sheila’s birthday balloon burpee blackmail photo #4 (other three will remain unpublished)
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THURSDAY SCHEDULE REMINDER: Thursday’s 5 p.m. class will be reserved for our Pre-Holiday Paleo Challenge meeting, where we will discuss the paleo approach, a grocery list, eating out tips and recipes. If you want to participate in the challenge, which starts Monday, and can’t make the meeting, contact your coach and we will get you the information from the class. Paleo Challenge details will be posted tomorrow.
Tuesday, Sept. 18, 2012
Here’s the workout for Tuesday, Sept. 18, 2012:
A. Skill
Pistol squats
B. Metcon
Find max reps in one minute per station:
Toes-to-bar
Box jumps (24/20)
Pull-ups
HR Pushups
Complete three rounds, resting 1:00 between each.
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HAPPY BIRTHDAY, Sheila! I wish I had eloquent words during this 10 p.m. post to explain how important you are to Frank and I, to CFUM and to everyone who knows you. If I listed all you’ve done for our community, I would run out of space. It’s rare to find such a strong, steadfast and selfless friend, who, by the way, kills MUs, running, deadlifts and many a bodyweight WOD. Now get your butt to the box tomorrow so we can do birthday burpees….