March 1, 2015 – Competition, Performance and Fitness

Recovery Day A. Open Gym from 11:00 a.m. – 1:00 p.m. at Invictus Point Loma OR Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them. B. Nutrition Preparation * Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week. C. Mental Restoration * [...]

2014 CrossFit Games Behind the Scenes: Part 5

	2014 CrossFit Games Behind the Scenes: Part 5 Go behind the scenes at the 2014 Reebok CrossFit Games with athletes and staff as the competition unfolds. In Part 5, we find out who is the Fittest on Earth. Watch as the athletes complete...	From: CrossFit® Views: 7443 183 ratings
	Time: 34:52	More in Sports

Sisu—The Mikko Salo Documentary

	Sisu—The Mikko Salo Documentary The CrossFit Games are the proving grounds for elite fitness, and when the last barbell hits the ground and a champion is crowned, the analysis begins. In 2007, James (OPT) FitzGerald used...	From: CrossFit® Views: 1 0 ratings
	Time: 59:34	More in Sports

February 23, 2015 – Performance

Workout of the Day A. Every 2 minutes, for 18 minutes: Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 45 seconds (OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps) Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters (use partner assist or Handstand Wall Runs if you don’t have handstand walks yet) Minutes 5-6, 11-12 & 17-18: Alternating Pistols x 16-20 reps (if you’re proficient, add weight with a kettlebell) B. Every minute, on the minute, for 24 minutes (6 sets of each): Minute 1 – Row 200/150 Meters Minute 2 [...]

February 23, 2015 – Competition

Workout of the Day A. Back Squat *Set 1 – 4 reps @ 70% *Set 2 – 3 reps @ 80% *Set 3 – 2 reps @ 85% *Set 4 – 1 rep @ 90% *Set 5 – 1 rep @ 95% *Set 6 – 1 rep @ 101% *Set 7 – 1 rep @ 101-105% *Set 8 (Optional) – 1 rep @ 105+% Rest 2 minutes between sets. Remember that these percentages should be based off of your 1-RM back squat from December 8. B. Every minute, on the minute, for 12 minutes: Clean x 1 rep Build over [...]

CrossFit Radio Episode 369

On Episode 369 of CrossFit Radio, host Justin Judkins interviewed Gil Petruska, owner of Razor’s Edge Fitness in Pensacola, Florida. This episode was webcast on Feb. 18, 2015.

4:21 Gil Petruska affiliated in 2008 after finding CrossFit on deployment in the military. The longtime trainer talked about his programming philosophy and how he gets his clients ready for the CrossFit Games Open. Petruska said it’s important to be committed to the needs of athletes, and he strives to form a personal relationship with each member. As a business owner, he’s pulled in a lot of different directions, and he outlined how he prioritizes his time. Petruska closed by describing some of the fun events he has planned for the near future.

Good morning I have fallen way behind with all of my projcts this week so hopefully I can catchup …

Good morning I have fallen way behind with all of my projcts this week so hopefully I can catchup this weekend and get back on track.
I have put together week 9 of the #HIIT  workout for anyone to try also if you want to see any of the other weeks then follow this link: http://www.dsstuff.com/hiit-workouts/
#crossfit   #workouts  

Invictus Is More Than a Gym Name…It’s a Mindset

Invictus Is More Than a Gym Name… It’s a Mindset Written by Calvin Sun Most athletes invest a great deal of their time, effort, and resources in developing their physical body. Precise nutrition plans, customized training programs, specialty skill coaches, training camps, and continuous bodywork are just some of the common areas where athletes will spend a large portion of their resources. However, how much time do you put towards developing your mindset? Your mind is arguably the most powerful tool in your arsenal as an athlete yet so many leave this area untouched in their training and arrive on game day [...]

02/20/2015

Metcon (Time)
10 Rounds
1 Legless Rope Climb (15ft)
10 Push ups
30 Double Unders
Rest 5 Minutes
Metcon (Time)
For Time:
” Airdyne to Hell ”
50 Cal.
40 Cal.
30 Cal.
20 Cal.
10 Cal.
* 1:1 Work:Rest Ratio *

The post 02/20/2015 appeared first on CrossFit Mayhem.

02/19/2015

MORNING CLASSES ARE CANCELED TODAY! 
We will post more information about open times by noon.
 

The post 02/19/2015 appeared first on CrossFit Mayhem.

Why We Do It

	Why We Do It Why do you compete? Why do you do the Open? We all have a reason. What's yours? Register for the 2015 Open here: https://games.crossfit.com/cf/login?returnTo=%2Fcompetition&flow=games The...	From: CrossFit® Views: 12 0 ratings
	Time: 02:17	More in Sports

02/17/2015

ALL MORNING CLASSES ARE CANCELED!
We will continue to watch the weather and update the site concerning afternoon and evening classes throughout the day.
Metcon (AMRAP – Reps)
(Home Workout)
15 mins
20 secs Max Burpees
40 secs rest
*scored by total burpees*
Metcon (Time)
(Gym Workout)
3 Rounds
42 [...]

The post 02/17/2015 appeared first on CrossFit Mayhem.

J.T. with Sam Briggs

	J.T. with Sam Briggs 2013 CrossFit Games champion Sam Briggs does Hero WOD J.T. CrossFit® - Forging Elite Fitness® (http://crossfit.com) The CrossFit Games® - The Sport of Fitness™ The Fittest On Earth™	From: CrossFit® Views: 13 0 ratings
	Time: 10:02	More in Sports

In the process of reviewing the New Balance #MX20v4 1st impressions are they look awesome and feel…

In the process of reviewing the New Balance #MX20v4 1st impressions are they look awesome and feel lighter than the v3, I never liked the v3 choice of colors but I do like the v4 and the styling.
Looking forward to testing them this week and posting another review :-)
 

inFlux: Episode 2.1

Celebrate and explore human movement in this multi-episode series featuring dynamic people who use their bodies and minds to meet the challenges of a world in constant motion.

In this episode, we follow Myles Lewis, Travis Weaver and Kyle Railton of California’s CrossFit Avalanche and CrossFit Blizzard to rugged Alaska for an adventure on the slopes.

Kevin Quinn, a member of CrossFit Blizzard, owns Points North Heli-Adventures and invited Lewis, Weaver and Railton to check out his operation. Avid skiers and snowboarders, they couldn’t refuse.

“Alaska to me … is like the pinnacle, the mecca of skiing and snowboarding,” Lewis says.

So they were off to Cordova, Alaska, a small village only accessible by plane.

When the group arrives at a rustic facility—a former cannery that now houses Points North—some are a bit intimidated.

“It’s intense,” Lewis says. “It’s Alaska—heli-snowboarding in Alaska—and it’s not to be taken lightly.”

Eager to apply their fitness to the slopes, the three grow anxious after a few so-called “down days” in which weather prevents them from venturing off the ground. But not to worry: They find some interesting ways to entertain themselves and get active.

When the weather clears, it’s go time, and the excitement is palpable. The vast array of snow-covered mountains is like nothing they’ve ever seen.

“By far the wildest ride I’ve ever taken in my life,” Railton says at the base of the mountain. “This is like adult Disneyland.”

Lewis adds: “You know, it’s Alaska, man. It is awesome up here.”

Video by Jason Smith and Carey Peterson.

15min 48sec

Additional reading: “Mountains Into Moguls” by Emily Beers, published Feb. 8, 2014.

Monday 150216

15-12-9 reps for time of:

95-lb. thrusters

Pull-ups

Rest 5 minutes

12-9-6 reps for time of:

95-lb. thrusters

Pull-ups

Rest 5 minutes

9-6-3 reps for time of:

95-lb. thrusters

Pull-ups

Post time for each couplet to comments.

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CrossFit Level 1 Certificate Courses: Reebok CrossFit Mokotow, CrossFit Verve, CrossFit Alaska, CrossFit Ethos, 810 CrossFit, CrossFit SS (South Side), CrossFit Colosseum, Reebok CrossFit Velocity, Reebok CrossFit Officine, Reebok CrossFit Mokotow, Reebok CrossFit 33100, CrossFit Rocks, Reebok CrossFit LifeSpark, CrossFit Gladius Brasilia.
CrossFit Level 2 Certificate Courses: CrossFit Albemarle, CrossFit Roots, CrossFit Albemarle, CrossFit New West, CrossFit Stavanger.
CrossFit Kids Course: Trident CrossFit.

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"The Ground and the Fury" - CrossFit Journal [article]

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One month remaining for the CrossFit video contest, deadline: March 16, 2015 - [video]

Nom Nom Nor'easter

Yeah, I know it’s freeeeezing in the Northeast right now, but look on the bright side: just like a sudden winter storm, I’ll be blowing into town for a couple of days at the end of the month!

First up: a visit to Whole Foods Brooklyn, where I’ll answer questions, graffiti all over your books, and hand out Mini-Michelles until I run out. It’s been a couple of years since I last visited Brooklyn, and can’t wait to eat my way through again. If you’re around on February 27th, please RSVP (it’s free!), and I’ll see you there!

And don’t feel left out if you’re on the other side of the Hudson, folks—I’ll be popping into Bergen County to meet you at Whole Foods Paramus on the 28th! Come hang out with me (and get your shopping done, too), New Jerseyans! RSVP here, so I can get a sense of how many action figures to bring, okay?

Oh, and I’ll need to eat somewhere while we’re visiting. We’ll be hitting Hu Kitchen (where I did a signing last year) as usual, and I’m always up for visiting my favorite eateries in NYC. Still, I’m always on the hunt for new spots, so let me know if you have a favorite spot to recommend!

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Looking for more recipes? Head on over to my Recipe Index. You’ll also find exclusive recipes on my iPad® app, and in my cookbook, Nom Nom Paleo: Food for Humans (Andrews McMeel, December 2013).

Knee Strike with Tony Blauer

	Knee Strike with Tony Blauer Tony Blauer of CrossFit Defense demonstrates the practice and use of the knee strike. For more info and upcoming dates for the CrossFit Defense Athlete Course: https://training.crossfit.com/defense...	From: CrossFit® Views: 8 0 ratings
	Time: 05:07	More in Sports

CrossFit Radio Episode 368

On Episode 368 of CrossFit Radio, host Justin Judkins interviewed Triangle CrossFit owner Clay Hicks and Harbor City CrossFit owner Michael Manning. This episode was webcast on Feb. 11, 2015.

1:35 Clay Hicks spoke about how Triangle CrossFit in Raleigh, North Carolina, is getting ready for the CrossFit Games Open. He explained how each Open workout is programmed into the weekly training so every member of the affiliate participates in the worldwide test of fitness. Hicks also detailed why he established a competition club at his affiliate and how he ensures every member feels special no matter what his or her goals are.

13:37 Michael Manning opened Harbor City CrossFit in Melbourne, Florida, over seven years ago, and his facility has grown to 13,000 square feet of indoor space and 10,000 square feet outdoors. Manning explained why it’s important to him to offer many first-class amenities at his affiliate, and he described a few options for members, including sports-performance, strongman and nutrition programs.

02/13/2015

Metcon (Time)
5 Rounds
15 GHD situps
15 Hip Extensions
15 HSPU

The post 02/13/2015 appeared first on CrossFit Mayhem.

Last week I missed the #HIIT workout because I was on vacation so this week it will be a double …

Last week I missed the #HIIT  workout because I was on vacation so this week it will be a double header so lets play catch up.
Below is week 8 it's the longest I have ever put together (time wise) so hopefully everyone will still be able to complete it and survive!
Remember to just do your best, drink lots of water and take a rest if it gets to much.
#crossfit   #workouts   #kkeepfit   
Check out all the other weeks workouts by following this link
http://www.dsstuff.com/hiit-workouts/

February 11, 2015 – Fitness

Workout of the Day A. Every 2 minutes, for 20 minutes (10 sets, 5 of each): Odd Sets – Deadlift x 6 reps @ 3111 Even Sets – Dumbbell Bench Press x 6 reps @ 2011 B. Complete as many rounds and reps as possible in 10 minutes of: 5 Strict Pull-Ups 10 Burpees 15 Russian Kettlebell Swings

02/10/2015

Squat Snatch
Work up to a 3RM
3-3-3-3-3-3-3
Metcon (Time)
For Time:
21-15-9
OVHS (115/75)
30-25-20
Chest to Bar

The post 02/10/2015 appeared first on CrossFit Mayhem.

February 10, 2015 – Competition

Workout of the Day A. Four sets of: 3-Position Snatch @ 75-80% (high hang, mid-thigh, below the knee) Rest as needed B. For time: 21 Muscle-Ups 15 Snatches (165/110 lbs – power snatch is fine) 9 Strict Handstand Push-Ups to Deficit (8″/4″) TIME CAP: 9 Minutes If you cannot complete this rep scheme in under 9 minutes, please scale the movements or the loads. This workout is intended to be fast and furious, with some of the best athletes in the world potentially completing it without breaking up the reps. If you need a few breaks, that’s ok, but if [...]

2/09/2015

Main – CrossFit

Metcon (Time)
5 min Time Cap
1000m Row
Metcon (Time)
5 min Time Cap
1000m Ski Erg
Metcon (Calories)
5 min Time Cap
75 Cal. Assault Bike
Metcon
Start new workout every 5 mins

The post 2/09/2015 appeared first on CrossFit Mayhem.

Super Bowl Burpees: Dave Castro vs. Dan Bailey

	Super Bowl Burpees: Dave Castro vs. Dan Bailey For every passing yard earned during the game one burpee was required. CrossFit Games Director Dave Castro took yards for New England Patriots' quarterback Tom Brady. Perennial CrossFit Games ...	From: CrossFit® Views: 2262 136 ratings
	Time: 02:57	More in Sports

February 9, 2015 – Performance

Workout of the Day A. Every two minutes, for 12 minutes (6 sets): Back Squat *Set 1 – 5 reps @ 55% *Set 2 – 5 reps @ 65% *Set 3 – 3 reps @ 75% *Set 4 – 2 reps @ 85% *Set 5 – 2 reps @ 90% *Set 6 – 1 rep @ 95% Then rest two minutes before starting… Every 3 minutes, for 6 minutes (2 sets) of: Back Squat x 1 rep @ 101-105% B. For time: 50 Wall Ball Shots (20/14 lbs) 25 Toes to Bar 40 Wall Ball Shots 20 Toes to Bar [...]

Nick’s Zone: Greek Freak Salad With Halibut

For a Zone-friendly way to “fuel your fitness in fine fashion,” try Nick Massie’s latest: Greek freak salad with halibut.

To get started, gather these fresh ingredients: onions, green peppers, cucumbers, roma tomatoes, carrots, halibut, olives, capers, spring mix, balsamic vinegar, olive oil, salt and pepper.

Start by searing the halibut. While it sears, mix your salad—and don’t forget one special ingredient: “It’s always good to salt your salads,” says Massie, of PaleoNick.com. “A lot of people put the pepper on there, but don’t forget the salt.”

A short time later, Massie is left with a beautiful, colorful salad. Not to mention, it looks like it could feed a family.

“To me this salad is huge,” he says, “but I like it because it demonstrates that if you’re gonna fuel your fitness with raw vegetables, then you’re gonna get a lot of them.”

To download the recipe for the Greek salad with halibut, click here.

Video by Nick Massie and Jesse Kahle.

2min 25sec

Additional reading: Celebration Salad by Shirley Brown and Alyssa Dazet, published Nov. 28, 2012.

The End of Tolerance

CrossFit questions the leadership of the fitness and exercise-science communities.

“Consume the maximal amount that can be tolerated.”

The line seems innocuous at first, just a recommendation in a 1996 position stand on hydration published by the American College of Sports Medicine (ACSM). But if you read it a few times, the words don’t sit well. Their imprecision alone seems enough to disqualify them from a publication titled Medicine & Science in Sports & Exercise, the ACSM’s “flagship monthly journal.”

Consider this farcical, tragic and extreme application of drinking to tolerance: On Jan. 12, 2007, a radio station in California asked listeners to consume the maximum amount of water they could tolerate without urinating as part of a contest. Later in the day, participant Jennifer Strange, 28, died of water intoxication, also known as hyponatremia.

Prior to the 1970s, hyponatremia was almost unheard of. And while not common today, it is not nearly as rare as it should be. It occurs when a person consumes so much fluid that the body’s sodium becomes diluted, causing swelling of the cells and intercranial pressure. It’s a painful condition that can result in everything from seizures to death.

You can perhaps blame Strange’s death on a foolish contest, but athletes have also died following questionable hydration guidelines. At least 12 people have died from exercise-associated hyponatremic encephalopathy between 1993 and 2008. Updated by the ACSM in 2007, the guidelines are still woefully inadequate. Misinformation and bad science persist, and people still suffer.

Last August, Zyrees Oliver, 17, died in Georgia after consuming 2 gallons of water and an equal amount of Gatorade after cramping up in football practice. Also in August 2014, football player Walker Wilbanks, 17, died of hyponatremia in Mississippi. And there are others.

So why do people drink too much? Stupid contests are one answer. But another answer is that authorities in the medicine and exercise-science communities have told people to drink “the maximal amount that can be tolerated” in the interests of safety and athletic performance. Athletes have also been told to drink before they’re thirsty, and to consume sports drinks to maintain sodium levels. Interestingly, the authorities producing these guidelines are sponsored by Gatorade and the Gatorade Sports Science Institute.

It doesn’t take a genius to see an obvious question: If “Waterlogged” author Dr. Tim Noakes says EAHE can be prevented “simply by always drinking to thirst,” shouldn’t we be concerned when athletes still follow other guidelines based on questionable science?

If the answer is yes, shouldn’t we be horrified when athletes die?

My internet connection keeps going on and off so it's been difficult trying to do any work online …

My internet connection keeps going on and off so it's been difficult trying to do any work online :-( I guess it's days like this that make me realize how much time I normally spend online and I really do miss it when it doesn't work correctly.

My motivational image for today is unforgiving! hope you have all had a more productive Monday than me I think I am just going to go do a WOD and call it a day.

Awesome super bowl ending yesterday for all the neutral supporters, I feel the seahalks had their chances to win it but didn't take them, congratulations to the patriots.

I go snowboarding again on Wednesday, heading into Canada for 4 days of fun I will probably have some photos and maybe some video footage to share when I get back. :-)
#crossfit   #workouts   #wod  

Monday 150202

Rest Day

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CrossFit Level 1 Certificate Courses: Reebok CrossFit LifeSpark, CrossFit Petworth, CrossFit High Performance, This Is CrossFit, CrossFit Columbus, CrossFit Hampton Roads, CrossFit Chickasaw, CrossFit SAC, Reebok CrossFit Louvre, Reebok CrossFit Brussels, CrossFit Getafe Capital Sur, CrossFit 2725, Southern CrossFit, CrossFit Chiwoo, Cape CrossFit, CrossFit 1810, CrossFit 506.
CrossFit Level 2 Certificate Courses: CrossFit Del Mar, CrossFit SS (South Side), CrossFit Morristown, CrossFit Strong, CrossFit Colosseum, CrossFit FRA, CrossFit Cidade Jardim.
CrossFit Kids Course: CrossFit Auckland.

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"Virtuosity 4: Reclamation" - CrossFit Journal [article]

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"Uber Wars: How D.C.Tried to Kill a Great New Ride Technology," Reason TV.