Saturday April 21, 2012

On 04/20/2012 by Kerry

Pics of a Saturday WOD from the beginning of the year.

Hey we just wanted to take a brief time out to remind each and every one of you that we appreciate everyone of our CFP athletes and we are so very proud to be a part of everyone’s pursuit of fitness.  We have witnessed each other get stronger, leaner, and more confident and we have shared in each other’s joys of accomplishment.  We are building an awesome community of like minded healthy goal oriented people who strive for excellence and I for one, and I feel I speak for all of us, am very proud to be a part of this.

Starting this Wednesday we are going to be taking measurements and pictures of everyone entering the Paleo Challenge.   There will be a $10 entry fee to cover the cost of the challenge and there will be prizes for top male and female winners.  The winners will both receive a free month’s membership to be redeemed whenever they may want to use it.  The winners of the Paleo Challenge 1.0 will be determined by their overall body compositional changes, and we will cover all of the particulars in detail in the following week.   Please let me be clear here, if we all stick to the program for 45 days we are all winners.  I know when I first came into my first Paleo challenge, I was skeptical, but after 30 days of sticking to the guildlines of the challenge, I felt better!  Just that simple….After the next 30 day I found I felt even better still.  Oh yeah and that was only a 30 day challenge.  I stayed strict for about six months.  So let’s keep this real simple and try this for 45 days.  If it is not for you, then you pack the information you gathered from this experience and move on to the next.

Now if you are going to try the challenge, I suggest that you just start cutting back a little more of the non Paleo foods, such as dairy and bread, because you will crave these food, but if you wean yourself, it makes the cravings a bit easier to manage.  Remember you are merely gathering information, and to properly gather the information you need, you must first be the lab rat and see if this is for you.   Lori and I work an 85% Paleo diet right now.  We do not eat poorly, but there is room for improvement and both of us are looking forward to revisiting the benefits of the stricter Paleo diet.  One of the more glaring benefits to the diet is the performance factor.  Performance in every facet of life from mental, emotional, and most of all a greater work capacity on the WOD’s.

Regardless if you are going to partake in the Paleo Challenge 1.0, bring a covered Paleo dish to the party Saturday the 28th of this month at 6:00 PM to the box to help kick off the Challenge.  If you are not a cook and you don’t know what to bring, there will be a sheet of Paleo compliant foods on the stereo counter.   I have the beverages covered unless you want to bring you own.  Make sure to tell me what kind of beer you like for your proverbial last bash.  Remember alcohol is still allowed, but only certain types and always in moderation.  The Challenge officially starts at 12:01 Monday the 30th of April and last until Friday June the 15th.  On that Friday we will take pics and measurements to help determine the winners.

SATURDAY WOD

25 minute AMRAP

  • 400 meter run
  • 25 Kettle bell swings 53/35lbs.

If you get through the 25 kbs’s and you know that there is not enough time to finish your 400 meter run, the run will be broken into four quadrants.  The first being the first speed bump the second to the second speed bump and the third back to the first speed bump.  Therefore for the last run(if it falls at the end of your WOD) has a 1-4 value.  The fourth value is the whole run.  Ok have fun and I will see you on Monday as a few of us have opted to run in the Mud Crusade in Dade City.

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Friday April 20, 2012

On 04/19/2012 by Kerry

 

We have Nicole doing a Mt. climber and Ryan doing a kettle bell swing, and it looks like the camera caught Mags doing a stripper bend:)  You never know when that damn camera is going to catch you, so always practice perfect movement. 

Strength WOD
Hang (squat) snatch  (yeah go ahead and click on it)
2-2-2-2-2-2-2

We are going to  work most of the components of the snatch today.   This is a fun yet complex lift which requires practice.  Guess what?  We are going to start practicing this lift….. We have had you practicing your overhead squats, so lets get to that overhead position, with weight, but let’s do it FUNNER!  So look at the warmup board and then look at me, because we are going to do a bit of a group warmup today..  Let’s get some instruction then some lifts in and get ready for the last 15 minutes of the class with the following WOD.

“Diane”

21-15-9 reps for time of:
225/155 pound Deadlift
Handstand push-ups

Post total time.

 

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Thursday April 18, 2012

On 04/18/2012 by Kerry

Another Pic of the 5:30a.m. class in action!

Week two of Wendler’s Strength Program.

Add 10lbs. to your front squat 1RM and add 5lbs. to your power clean 1RM.  Now calculate 90% of your new 1RM to do the following calculations.

Power Clean

  • 40% x 5 reps
  • 50% x 5 reps
  • 60% x 3 reps
  • 70% x 3 reps
  • 80% x 3 reps
  • 90% x 3+reps

Front Squat

  • 40% x 5 reps
  • 50% x 5 reps
  • 60% x 3 reps
  • 70% x 3 reps
  • 80% x 3 reps
  • 90% x 3+reps

“Tabata to the Core”

1B Alternating exercises for one Tabata round of sit-ups(abmat) and Russian twist.  2B Alternating exercises for one round of Tabata of hollow rocks and superman holds.  Remember each round of Tabata consist of 8 intervals of 20 seconds on and 10 seconds off totalling 8 minutes of work, therefore have your lifts done by :50 for the mini wod.

The first round of Tabata is for max reps; post to white board, these are good numbers.  For the second round of Tabata (hollow rocks, and supermans) post total number of rest breaks.  These are not good numbers, so keep these to a minimum.

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Wednesday April 18, 2012

On 04/17/2012 by Kerry

Karl, a great friend of CFP, from Jersey and our own Matt Moore working muscle ups last week in the Muscle up, Squat WOD.  What a butt whipping that was for these two.

WOD

“Jackie” (one round for time) Compare to November 23, 2011.

  • Row 1000 meters
  • 50 Barbell thrusters 45/35lbs.
  • 30 pull ups

As you all know we have 3 rowers so we will do this WOD in heats.  Fastest rowers first and so on.

This is a one rounder (thank God) but this one is a CrossFit benchmark WOD, and is in our top 10 so make it in for the opportunity to see where you stand.  The last time we saw this WOD was back in November, so check your records and try to beat your last time.  Maybe you were using a bigger band for the pull ups back then?  We will revisit this one as well in the summer to give the Paleo Challengers more before and after data to go by.  That is a good segway into  the upcoming Paleo Challenge pre party which will be held Saturday the 28th of this month at 6 til 9ish.  Bring in a Paleo covered dish to share and we will supply the beverages.  And yeah Kristin more %$#@ing pull ups.  Keep your hands healthy and trim your callouses. 

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April 17, 2012

On 04/16/2012 by Kerry

Coach’s Prep Course in Chicago over the weekend with the three instructors.  From left to right: Eric O’Connor, Chris Spealler, Me, and Dennis Marshall.

Week two of Wendler’s Strength Program.

Add 10lbs. to your dead lift 1RM and add 5lbs. to your shoulder press 1RM.  Now calculate 90% of your new 1RM to do the following calculations.  (Yeah I know! Your momma always said not to neglect math class)

Shoulder Press

  • 40% x 5 reps
  • 50% x 5 reps
  • 60% x 3 reps
  • 70% x 3 reps
  • 80% x 3 reps
  • 90% x 3+reps

Dead Lift

  • 40% x 5 reps
  • 50% x 5 reps
  • 60% x 3 reps
  • 70% x 3 reps
  • 80% x 3 reps
  • 90% x 3+reps

The first three lifts of each exercise are the warm up lifts.  These classes have been quite popular in the evenings, so work with each other, try to pair up with someone close to you in strength and height as well while working the racks.  We do not want to see you rocketing through the lifts, yet we don’t want to see you dragging ass through this either.  We only have the three racks for now, so keep in mind others are waiting for their chance at the racks.  We are going to make some changes to the box to maximize our space, so bear with us as we are just about to get that ball rolling.

Make sure to get all of your lifts in before the 45 minute mark to leave time for the mini met con which will encompass your accessory work.

MMWOD

7 minute amrap

  • 3 Handstand push ups
  • 6 Roman Chairs(yeah the one’s with the situp to stand w/counterbalance if necessary)
  • 12 Kettle bell Swings 53/35lbs.

 

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Monday April 16, 2012

On 04/15/2012 by Kerry

Tire Flip Hops

WOD

“The Bear on Roids”

  • 7 rounds for time of:
    7 Deadlifts 115/75 lbs
    6 Hang Power Cleans 115/75 lbs
    5 Front Squats 115/75 lbs
    4 Split Jerks 115/75 lbs

    Post total time.

When that is complete take a 5 minute break and complete as many double unders as possible in exactly two minutes.  We are going to come back to this in two months to compare our progress, so make sure to write this down and save it for future reference, as you should be doing with everything you do in here.

 

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