Metcon (No Measure)
Warm- Up
10 rds
30 Secs Max Distance Run (60% pace)
30 Secs off (Rest)
Metcon (8 Rounds for time)
Every 3 mins
10 Back Rack Lunges (185/115)
200m Row
(record each round)
The post 03/31/2015 appeared first on CrossFit Mayhem.
Rest Day
CrossFit Level 1 Certificate Courses: Caution CrossFit, CrossFit Construct, CrossFit Belltown, CrossFit NOLA Downtown, CrossFit Columbus, CrossFit Superstition, NorCal CrossFit, CrossFit GVA, Reebok CrossFit Almere, CrossFit Little Hell, CrossFit Geraklion, CrossFit Gladius, CrossFit High Pulse.
CrossFit Level 2 Certificate Courses: Reebok CrossFit One, Peak 360 CrossFit, CrossFit Colosseum, CrossFit Thames, CrossFit Getafe Capital Sur, CrossFit EMOM Villa Luro.
CrossFit Kids Trainer Course: CrossFit Varese.
"Virtuosity 6: Every Rep a Victory" - CrossFit Journal [article]
"Road to Conviction Episode 2: CrossFit's a Rope" - CrossFit Journal [video]
While incarcerated, Fletcher Tholin discovered CrossFit. Watch his rehabilitation in this eight-part series.
In this episode, Tholin completes the on-ramp classes at CrossFit Edwardsville in Glen Carbon, Illinois.
“(The on-ramp is) our foundational program for athletes who are new to the game or who are coming into CrossFit from a non-traditional background,” says affiliate owner Greg Skelly. “I make sure that we’re all on the same page about a lot of key points of performance and that the athletes know what we’re watching for on various lifts and body-weight moves.”
After spending six weeks in a halfway house, Tholin is hoping to obtain more freedom to do the things he wants to do. The halfway house works on a five-level system in which the higher levels permit more freedom.
“I got a job, and I was under the impression that you move up to Level 3 automatically when you get a job,” Tholin says. “It’s not like I’m trying to go to the bar. I’m not trying to go somewhere bad. I’m trying to go to a CrossFit gym.”
The positive environment of CrossFit Edwardsville is favorable over the negativity of the halfway house, Tholin says.
Coach Skelly agrees: “I think one of the greatest things we can offer (Tholin) here is having that positive kind of environment where everybody around is reinforcing good behaviors and healthy behaviors, which is something that he doesn’t have on a regular basis outside of the box.”
Video by Gary Roberts and Jordan Shalhoub.
10min 44sec
Additional reading: “Journey Behind Bars: Part 2” by Emily Beers, published Nov. 1, 2013.
Looking forward to training hard this weekend
#crossfi #trainhard #fitnesstips
Oh. My. Glob. This morning, while making breakfast and scanning Twitter (multitasking!), I saw that our cookbook, Nom Nom Paleo: Food For Humans, was nominated for a 2015 James Beard Cookbook Award!
I happily hollered the news down the hall to alert my sleeping boys, and got a solitary response from my grumpy 7-year-old: “KEEP IT DOWN, PLEASE.”
I’d love to tell you that we’re spending the day celebrating with barrels of champagne and lounging by our (non-existent) pool. But Henry already left for work, and I’m tending to Big-O, who’s on the couch with a sore throat. (I’m making a big pot of bone broth, so if you meander over to our house today, bring a cup and I’ll fill it up.)
I’m incredibly grateful—not just for the nomination, but also for everything else in my life. After walking Lil-O to school, I gave thanks while savoring a warm mug of homemade matcha latte (my recipe’s under development—but stay tuned!).
It’ll be a while before you can wipe this silly grin off my face.
Check out the fight gone bad #wod and if you have never completed the workout before give it a try this week.
#crossfit #fitness #workout
We are aiming to compile the biggest list of crossfit workouts on the planet starting with the official list set by CrossFit
I wish I could take credit for these killer meatballs, but I can’t.
This recipe’s from my BFF (best farmer friend!) Diana Rodgers, and can be found in her beautiful new book, The Homegrown Paleo Cookbook. Given my friendship with Diana, it’s difficult for me to be objective when reviewing her book—but believe me when I tell you that it’s really like nothing else on my shelves. What sets Diana’s hardcover from every other book in my hoard is that—along with her collection of over 100 fantastic Paleo recipes—it offers a complete guide to growing your own healthy food.
Over the past few years, Diana’s taught me firsthand how our dietary choices impact not just our health, but also the workers who grow our food and the world we live in. I used to be oblivious to the impacts of food production, but I now actively seek a closer connection with the food that I feed my family. It’s important to know what’s on my plate, but also how that food is produced.
If you’re like me, you aren’t a homesteader or even a fledgling hipster urban farmer. But after reading this book and staying at Diana’s family farm, I have a much deeper appreciation for folks who devote their lives to raising food the right way for city slickers like me. I even bit the bullet and ordered an elevated garden bed so that I can grow the herbs that’ll go into all my dishes. (The garden bed is still in a box in my garage, but it’s going to happen, people. I promise.)
In the meantime, how about some kickass meatballs?
(Note: It was a happy accident, but I inadvertently made ’em AIP-compliant when I forgot to add the egg white called for in the recipe—but the meatballs still ended up incredibly tender and delicious. But then again, how can you go wrong with the flavor-popping combination of ground pork, bright herbs, minced ginger, and zingy lemon zest?)
On Episode 373 of CrossFit Radio, host Justin Judkins interviewed Brennan Morton, owner of NEPA CrossFit in Plains, Pennsylvania. This episode was webcast on March 18, 2015.
1:52 Morton opened the show by explaining how his athletes are doing in the CrossFit Games Open, and he gave his thoughts on how the new “super regionals” have affected his team. Morton said attending the old Coach’s Prep Course (now officially known as the Level 2 Certificate Course) improved everything at his affiliate. The gym owner explained what he learned about programming and said the course made him realize he needs to avoid trying to fit too much into one training session. NEPA CrossFit offers a barbell club, and Morton explained how he coordinates that option with his regular CrossFit classes. He said he likes to provide choices for his athletes every day, and he believes offering many diverse programs is a good thing for the affiliate.
Check out this weeks workout #Eva I love running so I enjoy doing this one.
#crossfit #workout #fitness
We are aiming to compile the biggest list of crossfit workouts on the planet starting with the official list set by CrossFit
Gaza
5 rounds for time of:
35 kettlebell swings, 1.5 pood
30 push-ups
25 pull-ups
20 box jumps, 30-inch box
1-mile run
Post time to comments.
U.S. Air Force Major Lucas "Gaza" Gruenther, of Twain Harte, California, died Jan. 28, 2013, when his F-16 jet went down in the Adriatic Sea off the coast of Italy. Gruenther was in the 555th Fighter Squadron where he served as an F-16 Flight Lead for the 31st Fighter Wing, Aviano Air Base, Italy. Gruenther is survived by his wife, Cassy; daughter, Serene, born just a week after his death; parents, Romel Mathias and Joseph Malin; brother and sister-in-law, Alex and Britton; brother, Chance Hildreth; grandmothers, Melba Mathias and Brigitta Gruenther; and many aunts, uncles, cousins and friends. He is preceded in death by his grandfathers, Robert Mathis and Col. Donald Gruenther.
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Team MDUSA Female lifters hit the platform competing at the Arnold Weightlifting Championships in Columbus, Ohio. |
From:
MDUSA Weightlifting
Views:
21
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ratings |
| Time: 12:06 | More in Entertainment |
For several years, CrossFit Inc. Founder and CEO Greg Glassman and his legal team have been fighting a battle with the National Strength and Conditioning Association (NSCA) and the American College of Sports Medicine (ACSM), organizations that present themselves as the foremost authorities on strength and conditioning.
Through the CrossFit Journal, The Russells blog, social-media posts and litigation, CrossFit is taking action against questionable “science” published by corporate-sponsored researchers, non-existent definitions of fitness, poor exercise instruction, injurious hydration recommendations, and attacks against CrossFit and its affiliates.
CrossFit is currently in litigation with the NSCA over alleged fraud in reporting injury data involving members of CrossFit 614 in Ohio, and CrossFit recently hosted the 2015 CrossFit Conference on Exercise-Associated Hyponatremia to help prevent the needless deaths that occur when athletes fall victim to bad hydration science and drink too much. CrossFit is also actively working against efforts to pass legislation that would require the licensure of fitness trainers.
Overall, CrossFit is working to demonstrate that these organizations are unfit to lead the fitness industry. CrossFit HQ staff member Russell Berger has worked closely with Glassman throughout.
“These battles that we’re fighting are incredibly important and are really a noble cause,” Berger explains.
He adds: “I know there’s this misperception about CrossFit … that we’re a litigious company that’s just out there creating petty squabbles between our competitors, and this is all just us being angry because we’ve been criticized and can’t handle that. It’s a lot more than that.”
Here, Berger gives an overview and a history of the legal battles CrossFit is involved in and explains the final goals. One of those goals is to preserve the livelihoods of trainers at CrossFit affiliates by preventing unfounded criticism that tarnishes the reputations of those gyms.
“You’ll see that what we’re doing is not just incredibly important for our company and for the CrossFit brand,” he says, “but it’s important for every single one of our 11,000 affiliates.”
Video by Heber Cannon, Jay Vera and Eric Maciel.
30min 40 sec
Additional reading: “NCSA ‘CrossFit Study’ Fraud?” by Russell Berger, published May 22, 2013.
“But Paleo is so EXPENSIVE! How can anyone afford to eat this way?”
I’m frequently asked how to make Paleo eating more budget-friendly, and I invariably respond with a familiar list of my tips: buy in-season produce! Participate in a farm share! Choose braising cuts and ground meat over pricey steaks and chops! Keep an eye open for deals and specials! Blah,blah, blah—I know you’re rolling your eyes ’cause you’ve heard it all before.
But let’s face it: eating Paleo is more expensive. Prioritizing health and environmental sustainability by choosing real, nourishing food costs more than nutrient-poor, factory-processed foods made with heavily subsidized commodities like wheat, corn, soy, and sugar. That’s the rub: there are hidden costs to the Standard American Diet—not the least of which is compromised health.
Knowing this, however, doesn’t make it any less painful when we see the price tags on many of the Paleo foods we’ve come to love. There are good reasons why they’re more expensive; well-sourced ingredients aren’t cheap, and most small purveyors of artisanal, Paleo-friendly products can’t take advantage of the economies of scale that the global agribusiness giants can. In fact, some traditionally inexpensive ingredients (like bones!) are now rising in price in response to growing demand from real food enthusiasts like you and me. Because bone broth, yo.
I know I don’t make it any easier on you, either—my mash notes about everything from Paleo-friendly fish sauce to coconut aminos have prompted many of you to increase your food budgets. (To those who’ve told me that they’ve gotten into hot water with their more thrifty significant others: I’m sorry!)
But I’m going to make it up to you by showing you how to shave 25% to 50% off the retail price of many of the best natural, organic, GMO-free products available online. And I’m not referring to some janky, off-brand stuff, either. I’m talking about Paleo-friendly products and brands that many of you already use and love—as well as new and exciting discoveries.
“TWENTY-FIVE TO FIFTY PERCENT OFF? HOW IS THIS HUMANLY POSSIBLE?” you demand, shrieking, in all caps.
“THRIVE MARKET!” I respond, yelling even louder, in all caps. “THAT’S HOW!”
On Episode 371 of CrossFit Radio, host Justin Judkins interviewed the athletes atop the CrossFit Games Open Leaderboard after workouts 15.1 and 15.1A: Maude Charron and Nick Urankar. This episode was webcast on March 4, 2015.
3:01 Maude Charron was virtually unknown until she crushed 15.1 and 15.1A to edge out defending CrossFit Games champion Camille Leblanc-Bazinet by 4 points in the overall standings. Charron, who has a background in gymnastics and acrobatic training for circus performance, talked about finding CrossFit and lifting heavy for the first time. She described her reaction when she heard Games Director Dave Castro announce the first workouts, and she detailed a strategy that included two attempts at the paired challenges. To close, she shared her thoughts on the rest of the competition season.
13:40 Nick Urankar competed in the CrossFit Games in 2012, and his performance in the first week of the Open shows he’s working hard to qualify again in 2015. Urankar said he decided to redo 15.1 and 15.1A at his wife’s suggestion, and he talked about the adjustments he made after his first attempt. Urankar is happy to be atop the standings but knows a lot of work still separates him from his ultimate goal. Sharing some strategy, the Central East athlete explained what he looks for as top competitors perform the workouts immediately after they’re announced. The affiliate owner closed by talking about how CrossFit 061 in Granger, Indiana, has grown and will soon be moving into a bigger building.
Rest Day
CrossFit Level 1 Certificate Courses: CrossFit St Paul, CrossFit NOLA Downtown, CrossFit Atlanta, CrossFit Columbus, CrossFit King of Prussia, CrossFit Mayhem, Mobius CrossFit Cancun, Reebok CrossFit Parma, CrossFit ALC, CrossFit Thames, CrossFit Chiwoo, CrossFit Berloga, CrossFit EMOM Villa Luro, CrossFit High Pulse.
CrossFit Level 2 Certificate Courses: CrossFit Garden City, CrossFit EaDo, CrossFit Park City, CrossFit Glasgow, Reebok CrossFit Officine, Reebok CrossFit Northern Ireland, Cape CrossFit.
CrossFit Kids Course: CrossFit Full Strength.
"Virtuosity 5: Therapy" - CrossFit Journal [article]
I’m writing this on my flight home from New York, and as awesome as it was to eat my way through the Big Apple and meet a bunch of super awesome readers, I can’t wait to return to California and see my boys. Plus, according to the Uber driver who dropped us off at the airport, we missed being snowed in by just a few hours. I’m breathing a sigh of relief ’cause I packed only enough clean underwear to get me through today.
My crazy travel schedule continues in just a few days, but I’m happy to report that this time, I’ll be basking in the sunnier climes of Southern California. If you’re in Orange County and want to come by and ask me stuff, I’ll be doing a short Q&A and signing books at the Whole Foods Market in Newport Beach on Saturday, March 7th from 11 am to 1 pm! I’ll be scrawling all over your copies of Nom Nom Paleo: Food For Humans (which you can bring in or buy at the store) and giving away Mini-Michelle action figures and butt-kicking Nom Nom Paleo knee-high socks—just in time for the second WOD of the CrossFit Open!—until I run out of supplies. Sound like fun? Then click on this link to RSVP!
