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Fitness Heroics – CrossFit Epically Awesome

In’s

50 PVC Passthroughs

Yoga/Mobility

Lacrosse Ball in Scap.

Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Skill/Strength

Snatch (5 x 2 )

Find heaviest weight TNG

WOD

9/25/15 (AMRAP – Rounds and Reps)

10 min EMOM

Even: 10 Burpees

Odd: 5 Power Snatches

Rx:75-80% of 1 RM

Rx+:80-85% of 1 RM

Out’s

25 Ring Rows

Superhero Training

Yoga/Mobility

Shoulder stretch

Skill/Strength

Snatch/ OH Squat Complex (3 x 1 )

1 Snatch Balance

1 OH Squat

1 Forward lunge Right leg

1 Forward Lunge Left leg
Find the heaviest load and do 3 sets at that weight

Gymnastics

Back Levers practice

3 x 3

WOD

9/25/15 SH (AMRAP – Rounds and Reps)

15 Min AMRAP

400 M run

5 power snatches

10 OH squats

Rx: 95/75

Rx+: 135/95

Just when you thought you were on top of the newest shoes from CrossFit with the Nano 5.0, Reebok came out with yet another shoe that is sure to grab your attention: The CrossFit Compete!

• Breathable and stretchable mesh upper provides lightweight fit
• MonoMesh protection inserts guard against shredding and improve bite during rope climbs
• Internal FitFrame provides stability, glove-like fit and non-slip tongue
• Antimicrobial Ortholite® sockliner fights odor and provides cushioning
• Ultra-soft, shock-absorbing foam midsole helps reduce impacts
• Metasplit flex grooves enable foot splay while full outsole groove pattern provides  gecko like-grip

The shoe has a very close resemblance to the CrossFit Nano 5.0, with the Kevlar combat cage that gives you comfort and support throughout any WOD along with the stable sole and heel wrap, these shoes might just top the Nano 5.0’s! If you are like me and just love shoes, check them out on our Rouge link on our website  http://fitnessheroics.com/memberships/ found under the Sign Me Up sign !

Announcements

No CrossFit Class or Open Gym this Saturday. There will be Yoga this Saturday @ 10AM.

Fitness Heroics – CrossFit Epically Awesome

In’s

20 good mornings with empty bar OR PVC pipe

Yoga/Mobility

Glutes on box

Warm-up

Stationary #6 (No Measure)

8 Min Warm up

8 Deadlifts

8 Burpees

8 Lion King Lunges

Skill/Strength

Sumo Deadlift (3 x 8 )

WOD

9/24/15 (Time)

For Time:

Row 1000 M

50 KB swings OH

Run 1/2 Mile

50 KB Sumo Deadlift with High Pull

Rx: 52/35

Rx+: 62/44

Out’s

10/ leg single leg deadlift

Superhero Training

Yoga/Mobility

Foam roll lats and upper back

Weightlifting

Clean & Jerk Complex #1 (3 x 1 )

Preforming all the lifts = 1 rep

1 Deadlift

1 Power Clean

1 Jerk

1 Power Clean

1 Deadlift
Find heaviest load and do three sets of 1 at that weight

Gymnastics

practice 10 mins of Muscle ups or muscle up transitions

WOD

9/24/15 SH (Time)

3 rounds for time

9 squat cleans

12 push press

15 pull ups

Rx: 115/85

Rx+: 135/95

When you think of CrossFit you might also associate that with eating Paleo. You hear this term often with the CrossFit community. Eating like our ancestors once did and incorporating foods like meat, veggies, fruits, little starch, nuts and seeds. Along with the elimination of grains, dairy, sugar and legumes. Sure eating this way seems like it would pose a lot of benefits to your health and help you understand eating clean and closest to nature but that was 10,000 years ago and not in the modern world of agriculture. If you look back into the paleolithic era there are things that just don’t add up quite right.

If you ask someone about being Paleo they will tell you they eat a lot of meat. However, meat was not the first source of food that was available to people. Don’t forget, they couldn’t just go to the store to buy it, they had to hunt it and finding food everyday was not the norm. This is why a HUGE meat consumption is not necessary. Looking back in history, we have no known anatomical, physiological, or even genetic adaptations for intensive meat consumption. But we do have adaptations for plant consumption. Carnivores make their own vitamin C. but humans (omnivores) have to eat plants to obtain vitamin C because our digestive tract is longer than carnivores. As omnivores, we don’t even have the specialized teeth that carnivores have for shredding meat. In other words, while we can digest meat, our bodies have adapted more to a plant-based diet.

The second thing that many people overlook is avoidance of grains and legumes. This is far from how they ate because food that you can pick or learn to harvest was the main source of nutrition. Stone-grinding tools from 30,000 years ago which is a long time before the onset of agriculture, some 20,000 years ago have been found from northeastern Europe to the central Mediterranean, like a mortar and pestle used to grind up seeds and grains. These were used for eating grain based foods. Measurements from the micro-fossilized tooth plaque or dental calculus of paleolithic people show grains including barley, legumes, and tubers. In fact, archaeologists found there was an abundance of plant remains. Now if you look at Paleo, there are many foods like coconut flour brownies which I don’t think were on the menu for the Paleo era!

The foods you know currently are absolutely nothing like the wild foods of 10,000 years ago. In fact, you wouldn’t recognize those wild foods as being edible or palatable because since that time they have been altered genetically and bred to be more easily consumed, tastier, and without toxins. We have radically changed these foods through farming to suit our needs. So in other words it’s unattainable to eat like our ancestors did. Do you really know where your food is coming from ? Where did that meat in the case come from and how long ago was it hunted? Are you getting the best and freshest veggies and fruits?he size of domestic vegetables and fruits are completely different to those in the wild. Most of the vegetables as we know them didn’t even exist. Most of our fruits and vegetables we currently know are actually human inventions common like a cotton candy grape ?? It is simply impossible to even remotely eat like our ancestors in the world we live in today. Don’t be fooled by the label “gluten free” because junk is junk and it’s just reprocessed with other ingredients to make it gluten free but full of sugar, salt and additives.

So, when we look to evolutionary science we learn a great deal about the reality of the “paleo” diet, and thanks to that science there are some great take-aways we can use to improve our health.

• There is no one correct diet. There is only the right one for you that pushes your health indicators in the right direction. You won’t read that often because it doesn’t sell books and make money. From evolutionary science  diverse eating is key to health, and eating foods from different species is also important for our health. If you look at many of our processed foods on our supermarket shelves, they generally are of only three species -corn, wheat, and soy. Eat as large a variety of foods as possible to be healthy.
• Eat foods that are in season. Eating foods that are fresh, in season, and ripe means our foods have the highest nutritional value and the most health benefit.
• Eat foods with only one ingredient, and with their fiber, roughage, and skin. Even the parts of the food you can’t or don’t digest so well are important. Fiber regulates the speed of the food traveling through your body, it slows down the release of sugars, and feeds the good bacteria in your gut. Yet, most people don’t get enough in their diets.

Think about all what you are eating, the value of the nutritional content and the quality of the food! Don’t be fooled by the hype but get educated !

Fitness Heroics – CrossFit Epically Awesome

In’s

wide push ups x 20 reps

Yoga/Mobility

Pec minor

Warm-up

10 min AMSAP (General) (No Measure)

10 minute AMSAP

(As Many Stretches As Possible)

1 minute of Jumping Jacks

14 Pass throughs w/ band

Perfect Stretch down gym

Skill/Strength

Bench Press (3×8)

WOD

9/23/15 (AMRAP – Rounds and Reps)

15 Min EMOM

Min 1 – 10 deficit push ups

Min 2- 40 DU or 120 SIngles

Min 3- 10 Ring Dips

Rx: 2 x #25 plate for push ups / Singles or DU

Rx+: 2 x #45 plate for push ups/ DU Only

Out’s

Ring Push ups x 20 reps

Superhero Training

Yoga/Mobility

Shoulder stretch with bar on rack

Skill/Strength

Press Complex #1 (3 x 1)

1 Strict Press

2 Push Press

3 Push Jerk
Find heaviest load and to 3 x 1 of the entire complex

Gymnastics

Back extensions/ supermans with PVC pipe and #5 plate doing Pass through

3 x 20 reps

WOD

9/23/15 SH (Time)

3 Rounds for Time

10x weighted burpee with 2 KB

10x toes-2-bar

10 x ground to overhead with 1 KB

Rx: 53/35

Rx+: 62/44

Did you know that your breathing is a very important part of your training? Learning how to manage your breath in exercise as well as in meditation can have a great overall impact on your body and mind.

STOP everything that you are doing and just find some time to just be quiet. You cannot reach your potential as an athlete or as a person if your mind and breath are unfit. Nothing is more important than breath, so you MUST train it just like you train your body. As you get better at keeping control over your breath, your ability to maintain focus and presence in any situation also improves. You can learn to keep control in stressful situations and learn how to maintain clarity !
Use your belly breath! This is the basic technique of breathing which is calming for your body.

1. Put your hand on your belly.
2. Push it out by drawing in a deep breath through your nostrils.
3. Exhale fully, pushing the hand in towards your spine. Get all the air out.
4. Repeat three times.
5. Do it all again, only this time, focus on physically expanding the belly, then the lower chest, then the upper chest as you breath in deeply.

Master your breathing during performance or after !

1. Breath in deep into the nose. You know the technique now…
2. You will still keep a pace, let’s say 5 seconds to start. But now you’re going to also add a 5 second pause at the end of your inhalation.
3. Hold that breath for 5 seconds. Just let the moment hang there. Still your mind and body. Be nothing for just the moment.
4. Exhale for a smooth and controlled 5 count.
5. After pushing the last bits of air from your lungs, be still once more. Again, 5 seconds of stillness and presence.

Be mindful and practice this with intention. You will fuel your body better. You will make better decisions. You will be able to maintain presence and focus, not matter how stressful the situation might be. In short, it won’t be long before you become a better, higher functioning person.

Reference:
http://daily.barbellshrugged.com/breathing-meditation-techniquewod/