Good hormones, bad hormones, and the cure 05/07/2012
"This month I want to discuss the energy balance equation in relation to diet and CrossFit training. Part of my motivation for this comes from an interview with Gary Taubes in which he makes the rather shocking statement that there is little, if any, evidence that exercise is useful in weight control. In fact, though, a healthy body composition is the result of proper nutrition and exercise. Body composition is the result of being fit; it is not in itself a component of fitness. (I discussed this in more detail in my article “Body Composition: Not the Holy Grail” in the CrossFit Journal in January 2007). Performance measures are better indicators of health and fitness. (Whether measured in terms of workout or competition times and results; blood lipid profiles; or ECG, liver function, and glucose tolerance tests; among others.) That being said, weight control is important to many, and the principles of proper eating and exercise that produce healthy body composition are at root the same ones that produce elite performance. Taken together, these are key factors that determine where you are on the sickness-wellness-fitness continuum. " - Tony Leyland 
A. Back Squat (wide stance) 1-10-1-20-1-30 B.Push a sled around two cones that are 5 meters apart. The sled must keep moving even when turning around. When the sled stops for any amount of time figure out how many meters you have pushed for your score. Post max distance. Add Comment Med Ball Fun Day Workout 05/04/2012
With a partner. For Time: 100 Medicine Ball Chest Passes 20 lbs 100 Med Ball Sit Up Throws 20 lbs 100 Med Ball Rotational Throws 20 lbs 100 Medicine Ball Seated Thrusts 20 lbs (switch after 50) 100 Medicine Ball Chest Passes (single arm, alternating) 20 lbs 10 100 ft Med Ball Shuttle Passes 20 lbs (5 reps per 100ft) *both team members will complete a 5 burpee penalty for dropping the med ball during any set May Homework 05/02/2012
 Hip mobility homework: couch stretch & hamstring stretch 3 rounds for time of: 100 m Run 50 Push-ups 100 m Run 40 Sit-up (standard)s 100 m Run 30 Squat Jumps 100 m Run 20 Single Arm Kettlebell Swing (Russian)s 16 kg Post total time. The Crossfit Life 05/01/2012
 On March 17, 2011, my husband Scott walked into CrossFit Lake Mary in Lake Mary, Fla., to collect on his two free classes and see what this “CrossFit stuff” was about. Scott is 5 foot 6, and he weighed 295 lb. Greg Sheppard, the affiliate owner, gave Scott a basic workout to perform while the other lady in the class flew around the gym during her workout as if it was the easiest thing in the world. Scott came home that day saying, “Angie, there’s something to this. I’m going back.” We spoke about the expense. It was a little more than a Globo Gym membership yet cheaper than a personal trainer. Scott truly felt this was something he would commit to and wanted to keep going back. I agreed to the expense with some reservations, and Scott continued to go...
A. Snatch 1-1-1-1-1-1-1 reps B. 30 GHD sit ups, 30 Banded Good mornings What would Chuck do? 04/27/2012
Chuck Norris once did Fran in under a minute. It could have been faster, but he added 45 roundhouse kicks to the workout. 
The emails below were exchanged today and, with the permission of my interlocutor, I thought they should be shared with our community. Can you identify with this fellow?? Trouble finding motivation? If so, ask yourself this; What WOULD Chuck do? "Whether you think you can or you can't, you're right." -Henry Ford Hey Jon, > > It was good seeing you the other day! I know it was a while since I last > saw you, but I assure you I've been coming in on your off days! I've been > in every week after getting such horrible poetry, haha.. I have a question > about ####'s and my membership. Right now we are in the 3-per-week > package. Is it possible to down-grade both to the 2-per-week? It's proving almost impossible for either of us to ever get in three times per week. Do we > have some options for that? Thanks, ##### #####, Same here, it was good to see you grinding it out the other day! We don't allow for package down-grades, only upgrades. We do this so our crew (you guys) commit to a certain number of days per week and stick with it! I assure you that for everyone who trains here it also seems impossible to make the workouts (their health) a priority but...they do! I encourage you guys to do the same; bump your commitment to being here up the priority scale a few notches! How can we help?? Best, Jon I don't think there is anything you guys can do to help. I have to help myself! Thanks for the encouragement. It's funny how Americans get fat and just "don't have time" to workout, haha. Well, if you're not going to downgrade me, I guess I have no choice but to get my money's worth ;) I'm getting to the point where I feel a "high" of sorts after working out, which I've never experienced before in my life. Reminds me of college life a little... See you soon! Thanks again. CrossFit Citadel Athlete Profile 04/26/2012
 Name: Mario Olvera Hometown: Longview, TX. Age:30 Occupation: Office Manager Crossfitting since: April 1, 2011 Favorite WOD: Crossfit Total or heavy-weight sled/chain pulling Fitness Background: Football in high school & freshman year in college; weightlifting Changes have you seen since starting CrossFit: Major lifestyle change, diet, 60lbs lighter; strongest I've ever been in my life. Favorite CrossFit Citadel moment: When Travis thought he broke my snatch record only to be reminded that he was 5lbs shy...not really. Probably, when I got my first strict pull-up. Any advice for people just getting started: It takes discipline & accountability. Hobbies, interests, and/or talents outside of CrossFit: I love to cook and hang out with my wife. I experiment new meals on my friends & family all the time. I like to play golf, go fishing and hunting. Farthest place from home you have ever visited: Upstate New York or California which ever is furthest. Last movie that made you tear up: Seriously...who keeps up with these things? Favorite non-paleo treat: "Oven-Lovin" (home-made chocolate chip cookies) Random fact uniquely about you: I am missing a knuckle on my left pointer finger. That's why I wear a glove on my left hand. WOD 10-9-8-7-6-5-4-3-2-1 reps of: Pull-ups - Chest To Bar Box Jump - 30ins GHD Sit-ups Post total time. Regional WODs 04/24/2012
Not what we're doing today...sorry For time: Run 800 meters 10 rounds of the couplet: Knees to elbows, 10 reps Hug-a-twinky (reverse hyper), 10 reps Run 800 meters Post total time. 2012 Regional Workouts announced! 400 Percent 04/23/2012
 Forcing children into sport-specific training can be detrimental. Jeff Martin explains. A 400 percent increase—that’s huge. If we were talking about your deadlift, that would be spectacular. Instead, we’re talking about a 400 percent increase in anterior cruciate ligament (ACL) injuries in children, according to a February 28 episode of Today. The rise is largely due to children’s lack of general physical conditioning and the increasing trend toward early sport specialization, according to the American Academy of Pediatrics and the organization Stop Sports Injuries. What does this kind of knee injury mean long term for a child? Devastation. It isn’t just knee injuries, though. Career-ending elbow and shoulder injuries are on the rise. Concussions as well. Career-ending injuries at age 12? How could this happen?
Five rounds for time of: 45 pound barbell Overhead walking lunges, 50 feet 21 Burpees Let trailing knee gently kiss the ground on each lunge. Post time. "Nine-Month WOD" 04/20/2012
" I was determined not to be relegated to the couch, which seemed to be the fate of too many pregnant women— egged on by their own or their doctors’ desires. While exercise was and is a priority in my life, it did not override my other goals. During the two months when my husband and I were trying to get pregnant, I made an effort to not overdo it at the gym. I still followed CrossFit main-site programming but kept myself away from extreme exertion by slowing everything down. " Bayley Lawrence talks about her experience CrossFitting while pregnant.
2 person teams each person working at the same time to complete reps. 2 rounds for time of: 50 Box Jump (24 in.)s 50 Pull-up (jumping)s 50 Kettlebell Swings 1 pood 50 Walking Lunges 50 Knees-to-elbows 50 Push Presses 45 lbs 50 Back Extensions 50 Wall Balls 20 lbs 50 Burpees 50 Double Unders Post total time. Running Recovery 04/19/2012
Today is for our runners out there hitting the roads and trails on a regular basis who need a quick post run mob/stretch to be ready for the next day's WOD. Four easy pieces that will take care of that anterior chain, make sure you have a pain ball. Five rounds for time of: 135 pound Deadlift, 9 reps 135 pound Hang power snatch, 6 reps 135 pound Overhead squat, 3 reps Join and post rounds to beyondthewhiteboard.com | AuthorsJon and Travis Hopkins ArchivesMay 2012 CategoriesAll | ||||||||
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