” Tabata This ”
8rds each
Tabata Row (Cal.)
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
* Record Lowest Score from the 8 Tabata Rounds of each Exercise and add up for Total Score *
The post 06/29/2015 appeared first on CrossFit Mayhem.
Workout of the Day
A.
Five sets of:
Full + Quarter Front Squat x 2 reps
Rest 2 minutes
Build over the course of the five sets.
B.
Five sets of:
Halting Snatch Deadlift + Snatch Pull + Snatch @ 80-90% of 1-RM Snatch
Rest as needed
C.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 4 reps @ 3-5% more than you used last Monday
D.
Every 3 minutes, for 9 minutes (3 sets):
20 Walking Lunges with Kettlebells (24/16 kg KBs in each hand)
10 Bent Over Double Arm Kettlebell Rows
OPTIONAL Additional Conditioning Session
For 30 minutes:
Run 400 Meters @ 75% of your best 400
Run 400 Meters @ 50% of your best 400
Example…if your best 400m is 60 seconds, you’d run 75% at 80 seconds, and 50% at 120 seconds.
Aptos, California, is located just south of Santa Cruz, where the first CrossFit gym was opened by CrossFit Inc. Founder and CEO Greg Glassman. A quiet beach community, Aptos was once one of just a few towns on the coastline of Santa Cruz County that wasn’t home to a CrossFit affiliate. That changed in January when Level 1 Seminar Staff member and longtime CrossFit athlete Zac Pine made his dream come true and opened CrossFit Aptos.
Prior to finding a location, Pine began to build the base of a community through beach and park workouts. Once he found a location, Pine and his friends and family spent countless hours getting the space ready for opening day. There were challenges along the way, Pine says, such as dealing with an old building with no studs in the wall. But hard work pays off, and the reward is an outstanding and growing community.
“That community feeling is there right from the get-go,” says member Chris Caris.
Member Colette Matthews agrees.
“(CrossFit Aptos) is definitely a place to come to and meet friends. … It’s definitely a big community,” she says.
The name “Aptos” is Ohlone, meaning “the people.” Quite fittingly, the people are what make CrossFit Aptos a community.
Video by Dave Leys.
13min 19sec
Additional reading: Virtuosity 7: One Spirit by Robin Blackburn, published April 26, 2015.
Podcast: Play in new window (right click to download the episode)
Subscribe: iTunes | Android | Stitcher | RSS
Episode 10: Essential Cooking Tools
Stocking up your kitchen for the very first time? Or just sick and tired of your cruddy old culinary tools, like that sad-looking plastic spatula with the melted front edge? Well, it’s time to level up!
Having the right cooking implements on hand can mean the difference between having dinner ready in a flash and being frustrated and defeated in the kitchen. In this episode we tell you all about our favorite culinary essentials. And don’t you worry your pretty little head—we won’t recommend anything crazy-expensive or any one-trick ponies that’ll clutter your countertop. We won’t even suggest any items that need to be plugged into an electrical socket. So listen in, and I’ll let you know which kitchen tools this luddite can’t live without!
Show Notes & Links for Episode 10:
What We Ate:
After returning home from our Maui vacation, one of the first things on my to-do list was to stock up our fridge and pantry. I started by heading over to Belcampo Meat Company—our local butcher shop—to stock up on meat.
My order included short ribs, a big pork butt, pastured eggs, and lots of ground beef. Although well-raised meat can be expensive, I try to stick to stuff that costs less than ten bucks a pound. Cheap cuts and ground beef definitely help to stretch our food budget. And after splurging on a lot of restaurant meals while on vacation, we definitely scaled back this week.
Because I was just getting back into the groove of things, I cooked a lot of garbage stir fries this week with the ground beef from Belcampo. In fact, for four days in a row, I made garbage stir fry for our garbage-loving family. Yes, I know that the name of the dish sounds grody and terrible, but the kids can attest that it’s trash-tastically delicious. Besides, isn’t it always better to under-promise with a yucky name, and then over-deliver with a yummy dinner?
My favorite local butcher shop is Belcampo Meat Co.
There are tons of different ways to make a garbage stir fry, and here’s a version my family loves to eat.
Check out Podcast Episode 5: Desperation Dinners to see what I keep stocked in my pantry so I can make meals in a flash.
Main Course:
For years, I was a kitchen gadget hoarder. If you have our cookbook or read my old Paleo Eats posts, you probably know that I often use a number of appliances and tools to get dinner ready, including an Instant Pot, a slow cooker, a food processor, a super-charged Vitamix blender, a stick blender, and even our trusty countertop toaster oven. Sometimes, I use all of those things to prep a single meal.
The Zen Master: Coach Nick Hawkes
Interview by Invictus Member Ilya Signayevsky
For those of you who do not know or have never seen Coach Nick Hawkes, you may recognize him as the morning and noon trainer with tattoos and the occasional beard and beanie. While Nick’s exterior appearance may be intimidating for those of you who are new to Invictus, rest assured he is an easily approachable, knowledgeable, and friendly trainer who loves helping any member at the gym.
For both long time and new members who do not know Nick, I have attempted to demystify the man, the myth, and the legend with a few interesting tidbits of information. While the story of a man of Nick Hawkes’s caliber cannot easily be told within the confines of a thirty minute interview, I hope these facts will lead the reader to better get to know their trainer.
Nick received his first tattoo at the age of 17. You may notice that his most recent tattoo was of an octopus on his calf. The story behind the ink begins at Ocean Beach’s Dog Beach. One day Nick was walking his dog when he came upon a large group of people standing around the shores. The crowd was staring at a large octopus stranded on the beach. Being the good hearted saintly individual which Nick is, he took it upon himself to save this creature. Nick used his keen intellect to quickly gather a large pile of kelp so as to avoid the octopus’ sharp beak. The octopus glanced directly into Nick’s eyes with a sign of gratitude and respect and quickly climbed aboard the makeshift kelp vessel. Nick, being an experienced CrossFitter, utilized a reverse sled pull method to drag the octopus into the water. No medal and no ‘thank you’s were necessary as this was just an ordinary occurrence in the interesting life of Nick.
Nick grew up in the suburbs of Salt Lake City Utah and ended up in San Diego after joining the Navy at the age of 25. While in the Navy, he was a helicopter gunner, and assisted inserting and extracting troops during his tour in Iraq. While in the Navy, Nick discovered CrossFit. He believes that CrossFit is the best modality towards general physical preparedness. CrossFit will give you the physical and mental resilience necessary to succeed in daily life, because through CrossFit, you learn to push through obstacles which naturally carry over into your daily life.
Nick competed in the 2nd CrossFit Games in 2008. He also owned his own CrossFit Gym in Jacksonville, Florida. From 2010 through 2013, Nick ran this gym, taking a team to Regionals twice, one time as a member of the team. He personally wrote the programming for the gym and also followed CJ’s training program. His Jacksonville gym had the same family and community style vibe as Invictus, only on a smaller scale. The heat eventually drove Nick away from Florida and back to San Diego.
Before beginning CrossFit, Nick was practicing Jujitsu. To this day Jujitsu is still a regular practice for Nick, with the ultimate goal of one day achieving a black belt – don’t mess with Nick.
At the age of 20, Nick became a Father and is currently the proud parent of his 16 year old son. While there is currently no Mrs. Hawkes, he is accepting applications.
Nick strives to keep balance in his life with a regular meditation practice and by going into nature. Whether it’s a day at the beach or hiking through a national park, Nick believes living a balanced life is important for overall happiness. Nature is a major part of Nick’s life because it helps him to connect internally and to reach a place of calmness. His favorite places to venture to are the Florida Keys for fishing and snorkeling, Zion National Park, Strawberry Point Overlook, Lake Powel, and Snow Bird for snowboarding.
Nick has had a daily meditation practice for the past year which he believes everyone can benefit from. He meditates in order to clear his head and to set a purpose for each day. He focuses on his breathing for a few minutes every morning and has experienced that with meditation he is able to deal with whatever life throws at him in a more gentle and calm manner.
In sum, if you need marital advice, meditation advice, camping and/or hiking related tips, or want to know how to build to a heavier clean and jerk, Nick’s your trainer to ask!
Workout of the Day
In teams of two, with only one person working at a time, complete:
100 Kettlebell Swings (32/24 kg)
400 Meter Run*
100 Wall Ball Shots (20/12 lbs)
400 Meter Run
80 Burpees
400 Meter Run
100 Wall Ball Shots (20/12 lbs)
400 Meter Run
100 Kettlebell Swings (32/24 kg)
*Both athletes perform the run at the same time.
Workout of the Day
A.
Complete as many rounds and reps as possible in 6 minutes of:
4/3 Muscle-Ups
12 Alternating Pistols
Rest exactly 4 minutes, and then . . .
B.
Complete as many rounds and reps as possible in 6 minutes of:
4 Hang Cleans (185/135 lbs)
8/6 Strict Handstand Push-Ups
Rest exactly 4 minutes, and then . . .
C.
Complete as many rounds and reps as possible in 6 minutes of:
5 Deadlifts (275/185 lbs)
10 Burpees Over the Barbell
50 Double-Unders
Rest exactly 4 minutes, and then. . .
D.
Complete as many rounds and reps as possible in 6 minutes of:
4 Thrusters (135/95 lbs)
8 Ring Dips
In one of America’s safest communities, an affiliate owner and his wife found themselves in a desperate fight for their lives. Andréa Maria Cecil reports.
There was no reason to lock the door.
In North Bend, Washington, no one locks the door.
“We haven’t had keys in 10 years,” Tennyson Jacobson said of her childhood home across from a farm at the base of Mount Si.
A picturesque place, North Bend is quintessentially Washington. It sits in the foothills of the Cascade Range roughly 30 miles east of Seattle.
“It’s a pretty quiet community,” said Det. Christina Bartlett of the King County Sheriff’s Department Major Crimes Unit.
In all of 2012, the city of 6,200 people reported one criminal homicide and zero residential robberies, according to the sheriff’s office.
So when a 6-foot, 220-lb. man approached the French doors of Jacobson’s parents’ house in May 2013, her first thought was to greet the visitor at the home’s entrance.
It was the last time she would leave a door unlocked.
Workout of the Day
A.
Every 8 minutes, for 40 minutes (5 sets) of:
Run 800 Meters
21 Kettlebell Swings
12 Strict Pull-Ups
Note times for each set, and add them for total working time.
B.
Hawaiian Squats x 8-10 reps per side
Hollow Body Hold/Rocks x 45-60 seconds
Workout of the Day
A.
Every 8 minutes, for 40 minutes (5 sets) of:
Run 800 Meters
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups
Note times for each set, and add them for total working time.
B.
Hawaiian Squats x 8-10 reps per side
Hollow Body Hold/Rocks x 45-60 seconds
How To Make Bone Broth
Written by Amy Tran
Bone broth. So simple, so delicious, and so easy to make.
Not only is it beneficial for good gut health, digestion, inflammation, and healthy joints, this nice warm elixir can also really assist you to relax and wind down from your long day.
There’s nothing complicated about making your own bone broth. All it requires is a pot (stock pot, crock pot, or pressure cooker), a few ingredients, and a healthy dose of patience (which never hurt anyone).
Here’s how I made mine using a pressure cooker.
1 white onion, peeled and halved
1 leek cleaned and cut in half crosswise
2 carrots, cut in half
3 celery stalks, cut in half
4-5 sprigs of thyme
2 fresh or dry bay leaves
2 tablespoons whole peppercorns
2.5 pounds of assorted bones (I used beef soup bones and beef knuckles)
2 teaspoons apple cider vinegar
2 tablespoons Red Boat Fish Sauce
Place all the bones into the pressure cooker…
Drop in the veggies, thyme, bay leaf, and peppercorns…
Fill the pot with water (make sure not to fill no more that ⅔ of the way full)…
Add the apple cider vinegar…
Add the fish sauce, and don’t be scared! I LOVE Red Boat fish sauce…
Place the lid back on and lock it into place. Set the timer for 2 hours (120 minutes), and once the timer goes off, turn it off. Let the pressure cooker release naturally, (this may take 15-20 minutes) you will know that it’s ready to open when the pressure valve lowers and drops down.
After you carefully remove the lid, skim off any scum, strain the broth, and pour into your container of choice (mason jars work well) and let cool completely uncovered on the countertop.
Once fully cooled, cover and place in the fridge for 5-6 hours or overnight. The finished bone broth should have a gelatinous feel and be easily scoopable. Once chilled, scoop off the fat that solidifies at the top of the broth using a spoon.
Reheat the broth by bringing a couple of ladlefuls to a boil in a small pot on the stovetop, or alternatively scoop some into a mug and microwave for a minute or two. I like to put my hot bone broth into a coffee thermos and take it to-go! And just like that.. you have your very own homemade bone broth. Drink it up!
**Don’t have a pressure cooker? You can still make your own delicious bone broth! Simply place all the ingredients in a stockpot or crockpot. If doing it over a stockpot, simmer at a low heat for 14-24 hours (adding more liquid as needed), and if using a crockpot do the same but with the setting on low. Click here to watch my recent presentation on bone broth. Thanks for reading!
Active Recovery Day
Swimming Workouts Provided by Heidi Fearon
A.
100 Meter Warm-Up Swim
Two sets of:
25 Meter Finger Tip Drag
(FTD: Drag your fingertips along the surface of the water as you recover. This drill encourages high elbows.)
Rest 20 seconds between each 25 Meter efforts
Two sets of:
50 Meter Thumb to Thigh
(TT: Brush your thumb along your thigh as you finish your arm stroke. This promotes a longer finish and proper hand position.)
Rest 30 seconds between 50 Meter efforts
Two sets of:
25 Meter (½ length closed fist, ½ length swim)
Rest 20 seconds
(Closed Fist: Ball your fist up and swim – helps you feel the water with your hand when you un-ball your fist.)
Every two minutes, for 16 minutes (8 sets) for times:
Swim 25 Meters @ 100% effort – note times
Every three minutes, for 18 minutes (6 sets) for times:
Swim 50 Meters @ 100% effort – note times
200 warm down
B.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
- AND/OR -
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)
C.
Inflammation Maintenance
* This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc….
D.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
E.
Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.
Earlier this month, our family spent a week in Maui, where—as usual—we downed a lot of tasty meals. I say “as
usual” because we try to make it out to Maui once a year. Many moons ago, we were suckered persuaded into buying a time share in Ka’anapali on the west side of
Maui. Lesson learned: pregnancy hormones combined with a tropical paradise backdrop does not lead to smart real estate investment decisions.
This all started because when I was pregnant with Lil-O, we got a voucher for a discounted hotel stay in Maui from a friend, and decided to use it. The catch, however, was that we had to sit through a timeshare presentation at an oceanside resort. Henry and I went into the presentation with a rehearsed cover story about how having another kid meant our budget was tighter than ever, and we simply couldn’t afford a timeshare.
But then, we went on the tour of the resort property, and I totally folded.
And you know what? I’m glad I did. We’ve loved going back to Maui every year. The kids love going to the beach and swimming at all the different pools at the resort, and it’s just a fantastic place to kick back and relax.
And ultimately, it’s not so much the actual resort property that we love so much; it’s the fact that we get to enjoy a week-long family bonding vacation every year in paradise. And the food situation’s pretty darn satisfying.
Each unit at the resort is equipped with a kitchen, so we end up cooking all of our breakfasts and a handful of lunches. The rest of our meals are eaten at spots that are exhaustively researched and carefully selected (by me!).
As we mentioned in Episode 7 of our podcast, Travelling While Paleo, we don’t stay 100% Paleo when we’re on vacation. It’s important to remember that making a mindful choice to eat without stressing out is all part of a healthy, happy life. Lil-O and I just need to stay gluten-free, so that’s the one thing I insist on when we eat out, no matter where we are. Although I shared many of my Maui eats on my Instagram account with the hashtag #NomNomMaui, I thought I’d compile our latest food finds in one place. (Note: most of my recommendations are located on the west side of the island because that’s where we stay, and after years of exploring other parts of Maui, we’re now just too lazy to wander far from the pool.)
Without further ado, here are some of the places where we shop and eat on Maui!
Power clean 3-3-3-3-3 reps
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David Hoffman and Alexis Johnson at AllSport CrossFit.
New edition of CFJ Issue 21, "Zone Meal Plans" - CrossFit Journal [article]
Rest Day
CrossFit Level 1 Certificate Courses: CrossFit Ranch, CrossFit Dallas Central, University of Nevada CrossFit, CrossFit Monrovia, CrossFit Mayhem, CrossFit St Paul, CrossFit New West, CrossFit 34, CrossFit Louvre II, CrossFit Dublin, CrossFit FRA, CrossFit Rocks, CrossFit Singapore, Cape CrossFit, CrossFit High Pulse.
CrossFit Level 2 Certificate Courses: CrossFit Belltown, CrossFit Twente.
CrossFit Kids Course: CrossFit Roots.
"Waves Heal the Wounded: Operation Surf 2015" - CrossFit Journal [video]
Saturday workout will be at TTU track
3 rounds:
600m run
-45sec rest
600m run
-45sec rest
600m run
-3min rest
The post 06/20/2015 appeared first on CrossFit Mayhem.
Recovery Day
A.
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
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.
Workout of the Day
A.
Back Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 1 rep @ 101+%
OPTIONAL – 1 rep @ 103-105%
Rest 2-3 minutes between sets
B.
Complete rounds of 21, 15 and 9 reps of:
135/95 lb Front Squat
Toes to Bar
Are You Sabotaging Your Gains?
Written by Bryan Miller
Are you trying to get stronger, leaner or achieve a specific goal? Then keep reading as this blog is for you. I have seen too many people work incredibly hard for the 1-2 hours that they are in the gym, yet they sabotage all their hard work for the other 22 hours of the day.
I was just having a conversation with my buddy and we were debating which was more important: sleep or nutrition?
The answer? BOTH! Especially when you’re talking about athletic performance!
Sleep
You should be getting 8-10 hours a sleep a night if you care about your performance, no excuses. This is best in my experience as an athlete. Try aiming for a minimum of eight hours a night for a week and tell me you don’t feel better!
Check out some of our past blog posts on the importance of sleep, such as ‘Sleep & Body Composition’, ‘Shut Off The Lights, and ‘Take Care Of Your Mattress’ for more important on how to get a good night sleep.
Nutrition
In my experience, I find that most aspiring athletes aren’t eating enough to support their training and performance goals. All too often, people think they are eating sufficient food to meet their goals; but, when they take the time to record their food intake, they realize they are not even close to optimal consumption. This not just with respect to protein intake, but it’s likely they are at a caloric deficit. (Female athletes, I hate to call you out here but you are especially susceptible to the caloric deficit pitfall.)
Given the demands of high intensity training cycles required for athletes, the body needs adequate nutrients to be replenished and repair itself. If you are of a skinnier or leaner body type and trying to put on muscle mass, you will need to put a great deal of effort into eating a surplus of calories so that you can meet your caloric requirements each day. Hardgainers, you will likely need to eat at least 1.0-1.5 grams of protein pound of bodyweight and anywhere from 1.5 to over 2.0 grams of carbs per pound of bodyweight to gain mass.
Everybody is different, so of course you have to do some experimenting and find what works for you. One of the keys to success is to invest the time to record the data. Data is KING! If you are a serious athlete, you should know exactly what you eat, how much you eat, and how much you sleep. What you think you are eating or how many hours of sleep you are getting may not be reality. Track your numbers and see if your perception matches your reality. If you’re feeling lost, find a coach who can properly guide you on what you should be eating on a daily basis and go from there.
References
1. Dement, William C., and Christopher Vaughan. The promise of sleep: A pioneer in sleep medicine explores the vital connection between health, happiness, and a good night’s sleep. Dell Publishing Co, 1999.
2. Deutz, Nicolaas EP, et al. “Protein intake and exercise for optimal muscle function with aging: recommendations from the ESPEN Expert Group.” Clinical Nutrition 33.6 (2014): 929-936.
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Workout of the Day
A.
Front Squat
*Set 1 – 3 reps @ 60%
*Set 2 – 3 reps @ 70%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85-90%
*Set 5 – 1 rep @ 95%
Rest 2-3 minutes between sets.
B.
Every two minutes, for 12 minutes (6 sets):
Power Clean + Hang Clean + Jerk
Build to today’s heaviest set.
C.
“Kill Cliff Granite Games Qualifier Event 1″
(Click here to register.)
Complete as many rounds and reps as possible in 10 minutes of:
5 Hang Squat Cleans (155/105 lbs)
7 Bar-Facing Burpees
D.
Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011
Rest as needed
Optional Additional Session
Complete as many rounds and reps as possible in 20 minutes of:
40-Meter Sled Push (heavy)
1 Legless Rope Climb
40-Meter Farmer’s Walk (heavy)
10 GHD Hip Extensions @ 2011
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Workout of the Day
A.
Four sets of:
Bulgarian Goat Bag Swings x 15 reps
Rest 45 seconds
Single-Leg Hip Bridges x 10 reps each leg @ 2011
Rest 45 seconds
Reverse Snow Angels x 15-20 reps
Rest 45 seconds
B.
Two sets of:
Row 500 Meters
Rest 5 minutes
Workout of the Day
A.
Every 6 minutes, for 30 minutes (5 sets):
Run 400 Meters
12 Overhead Squats (155/105 lbs)
12 Chest-to-Bar Pull-Ups
12 Box Jump-Overs (24″/20″)
B.
Three sets of:
Supine Ring Rows x 10-12 reps @ 2111
Rest 60 seconds
Face-Down Chinese Planks x 60 seconds
Rest 60 seconds
Workout of the Day
A.
Every 90 seconds, for 15 minutes (10 sets):
High Hang Clean + Power Clean + Clean
Build over the course of the ten sets.
B.
Every minute, on the minute…
Back Squat
*Set 1 – 40% x 1 rep
*Set 2 – 50% x 1 rep
*Set 3 – 60% x 1 rep
*Set 4 – 70% x 1 rep
*Set 5 – 80% x 1 rep
and then….
Every 2 minutes…
*Set 6 – 85% x 1 rep
*Set 7 – 90% x 1 rep
*Set 8 – 95% x 1 rep
and then…
One set of:
80% Back Squat x Max Reps @ 20X1
(no excessive pause at the top – you get one full breath cycle, exhale, inhale, brace and descend – if you take longer than that your set is over)
Use the same weight as last week, and aim to beat last week’s score.
C.
Every minute, on the minute, for 12 minutes:
Speed Deadlift x 3 reps @ 65%
Here’s a good example of how I would like to see these done…work on generating as much speed and power as possible once the barbell is separated from the floor. Reset the barbell every time on the floor…do not perform these touch and go.
D.
Four sets for times of:
10 Thrusters (135/95 lbs)
20 Chest-to-Bar Pull-Ups
30 Russian Kettlebell Swings (32/24 kg)
40 Double-Unders
Rest 4 minutes
————————————-
SCHEDULING NOTE – If you’re looking for an off-season competition to test yourself, the Kill Cliff Granite Games is a great competition. It’s well-organized, well-timed and the events are good, safe tests of fitness. Many of our athletes will be participating, so accordingly, I will be programming the Kill Cliff Granite Games Qualifier Workouts each Friday for the next several weeks. I encourage anyone with an interest in competing to get registered.
Saturday class will be held at TTU track at 8:30. If you have your own watch, bring it.
1000m run
-1min rest
200m run
-2min rest
800m run
-1min rest
200m run
-2min rest
600m run
-1min rest
200m run
-2min rest
400m run
-1min rest
200m run
-2min rest
200m run
The post 06/13/2015 appeared first on CrossFit Mayhem.
Workout of the Day
A.
Three rounds of:
Back Squat x 8 reps @ 3011
Rest 60 seconds
Dumbbell Bench Press x 8 reps @ 2011
Rest 60 seconds
V-Ups x 20 reps
Rest 60 seconds
Increase loads by 4-5% from those used on May 28, 2015.
B.
Complete as many rounds and reps as possible in 15 minutes of:
20 Russian Kettlebell Swings (heavy)
15 Wall Ball Shots
Run 200 Meters
——————-
Invictus is Hiring!
Find out more here!
——————-
Athletes, do you want to see CJ ride the Assault Bike?
Vote now for Invictus and CJ will ride one calorie on the Assault Bike for every vote we get!
Click here to vote now!
——————-
Exercise-science students and professors say learning how to become a coach happens in the gym—not in a lecture hall.
A dentist, an orthopedic surgeon and a personal trainer—you would expect formal education to teach them how to fill a molar, repair a ruptured tendon and teach a squat. But when it comes to personal trainers and coaches, college graduates with degrees in exercise science say the opposite is true.
Jack Langley is one of these graduates. During Langley’s kinesiology education at George Mason University in Fairfax, Virginia, many of the tools needed to become a good coach and personal trainer weren’t acquired in the classroom.
“We never learned how to actually teach the squat,” he said.
Because students aren’t being taught how to teach, graduates enter the workforce ill-prepared to become trainers and coaches, Langley said.
Even graduates from highly acclaimed institutions such as Pennsylvania State University in State College, Pennsylvania, aren’t churning out job-ready coaches, Bryan St. Andrews explained. Since 2011, close to 20 Penn State kinesiology students have completed their internships under the guidance of St. Andrews, owner of CrossFit Nittany, also in State College.
Still, most graduates of Penn State’s kinesiology program don’t meet St. Andrews’ standard for a coaching job at his affiliate. Their knowledge of anatomy and physiology might be sound, but they don’t yet know how to coach when they show up to intern, he said.
When asked if he’d hire any of them upon graduation, he answered with two words.
“No way.”
Workout of the Day
A.
Every minute, on the minute, for 15 minutes:
High Hang Clean + Clean @ 65-80% of 1-RM Clean
Do not allow your chest to tilt forward over the barbell on the high hang clean – dip straight down by pushing knees out and driving hard to full hip extension, then be quick under the barbell.
B.
Every minute, on the minute…
Back Squat
*Set 1 – 40% x 1 rep
*Set 2 – 50% x 1 rep
*Set 3 – 60% x 1 rep
*Set 4 – 70% x 1 rep
*Set 5 – 80% x 1 rep
and then….
Every 2 minutes…
*Set 6 – 85% x 1 rep
*Set 7 – 90% x 1 rep
*Set 8 – 95% x 1 rep
and then…
One set of:
80% Back Squat x Max Reps @ 20X1
(no excessive pause at the top – you get one full breath cycle, exhale, inhale, brace and descend – if you take longer than that your set is over)
C.
Complete as many rounds as possible in 6 minutes:
10 Burpee Box Jump-Overs (24″/20″)
15 Deadlifts (225/155 lbs)
20 Pull-Ups
25 Wall Ball Shots (30/20 lbs)
30 Double-Unders
Rest 4 minutes, and then repeat.
Note rounds and reps for both sets separately.
D.
Three sets of:
Weighted GHD Hip Extension x 6-8 reps @ 2014
Rest 30 seconds
Seated Leg Curls with Band x 12-15 reps
Rest as needed
Programmming Note – For this cycle we will specifically recommend active recovery work each Thursday. It will often be work in a pool. If you don’t have access to a swimming pool, you can mimic the time domains on a Concept 2, AirDyne, bicycle, Versa Climber, or other low-impact cyclical/monostructural apparatus…but my preference is that you find a pool and work on your swimming mechanics.
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Invictus is Hiring!
Find out more here!
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Athletes, do you want to see CJ ride the Assault Bike?
Vote now for Invictus and CJ will ride one calorie on the Assault Bike for every vote we get!
Click here to vote now!
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Workout of the Day
**Note about time management – for today’s session, get right into it. The loading is progressive, so you shouldn’t need a lot of extraneous warm-up time. Mobilize what needs to be prioritized, and get to work.
A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Strict Handstand Push-Ups x 4-10 reps
(if you’re proficient, aim for the high end of the range, if you don’t have them yet, perform 3 reps of negatives – a 4-6 second eccentric on each rep)
Minute 2 – L-Seated Dead Hang x 30-45 seconds
(assume the bottom of an L-Pull-Up with heels above horizontal plane of buttocks and hang from the pull-up bar holding position for 30-45 seconds)
Minute 3 – Unbroken Double-Unders x 30-40 reps
B.
Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 2 reps
(Pause for 2 full seconds in the receiving position before recovering – make notes and adjustments to your footwork and weight distribution)
Loads per set (by %): 50, 55, 60, 65, 70, 75, 80, 85, 85, 85
C.
Strict Overhead Press
* Set 1 – 5 reps @ 50%
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Set 4 – 3 reps @ 85-90%
* Set 5 – 3 reps @ 85-90%
* Set 6 – 3 reps @ 85-90%
* Set 7 – 10 reps @ 70-75%
Rest 2 minutes between sets.
Choose the same load for all three sets of 3 reps. The load used should be challenging to successfully press for three, but if you have more than one failed rep it is too heavy.
D.
Every 6 minutes, for 24 minutes (4 sets) of:
Run 400 Meters
10 Alternating One-Arm DB Snatch (70/50 lbs)
20/15 Ring Dips (ladies, 15 reps)
Run 400 Meters
Note times for each set, and any modifications.
Please post your results to comments!!! We are honored to be able to provide programming for the members of our amazing community, and we have a team of coaches who are dedicated to supporting even our online blog followers by moderating the comments and answering questions that pop up. We also do analyze the data and make tweaks to the program based on trends we see from those who post. Please help us do our job better by providing data points and feedback!
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Invictus is Hiring!
Find out more here!
——————-
Athletes, do you want to see CJ ride the Assault Bike?
Vote now for Invictus and CJ will ride one calorie on the Assault Bike for every vote we get!
Click here to vote now!
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Workout of the Day
A.
Four sets of:
Box Step-Ups x 8 each leg
(rest 30 seconds between legs)
Rest 60 seconds
Single-Arm Dumbbell Row x 6-8 each arm
Rest 60 seconds
B.
Complete as many rounds and reps as possible in 12 minutes of:
10 Barbell Thrusters (75/55 lbs)
20 Overhead Alternating Reverse Lunges
*Want a bigger challenge? Use dumbbells or kettlebells instead. Don’t be too ambitious with the weight, 25/15 lb DBs in each hand will likely be quite challenging.
——————-
Invictus is Hiring!
Find out more here!
——————-
Athletes, do you want to see CJ ride the Assault Bike?
Vote now for Invictus and CJ will ride one calorie on the Assault Bike for every vote we get!
Click here to vote now!
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New deal only for the next 3 hours
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The nano from years past, what is your own favorite?
#reebok #nano #nanos
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Você Está Comprometido?
Escrito por C.J. Martin
Click here to read the English version originally posted on July 1, 2012.
This post has been translated into Portuguese for our friends in Brazil.
Um de meus clientes de treino online da Flórida me enviou a foto acima. A foto é do treino dela durante uma tempestade tropical. Corridas faziam parte do programa, e ela não deixou que a chuva interrompesse a realização do treino.
A foto levanta uma questão interessante… você correria na chuva se o seu programa determinasse isso?
Ok, eu realmente não me importo se você correria de verdade na chuva, mas gostaria que você considerasse se você está comprometido, concentrado e motivado o bastante para não deixar contratempos impedir você de fazer o que você sabe que ajudará a aproximar você da sua meta.
Todos nós enfrentamos inúmeras distrações que podem impedir a realização das coisas que realmente queremos na vida. Situações imprevistas nos forçam a mudar o rumo ou criam obstáculos inesperados. O mais importante é como você reage a estas situações.
Eu tive a oportunidade de trabalhar com alguns atletas fenomenais, e o de maior sucesso sobressaía no desempenho atlético e nas características verificadas durante seu treinamento. Há três características principais que eu acredito que podem ajudar alguém a ter sucesso na realização de qualquer meta (relacionada à condição física ou não).
Concentração
Os realizadores de metas estão focados no prêmio. É impossível distraí-los de sua meta. Não importa o que acontece em volta, eles priorizam o trabalho que deve ser feito para aproximá-los de sua meta.
Quando os exercícios do campeonato regional de 2011 foram anunciados, Josh Bridges não conseguia fazer o salto duplo de corda para frente. Ele era um mago no salto duplo de corda para trás, mas só conseguia fazer dois ou três saltos duplos para frente na maioria dos dias. A notícia boa era que ele tinha quase seis semanas para praticar o salto duplo de corda para a competição regional. A notícia ruim era que ele estaria fora quatro das seis semanas. Ele teve que trabalhar mais de 14 horas por dia por quatro das seis semanas. Muito desse tempo foi gasto de pé com um equipamento de no mínimo 27 quilos. De qualquer forma, sempre que Josh podia fazer uma pausa, ele pulava corda e fazia algumas séries. O resultado foi um desempenho recorde no exercício de 100s, dividindo 100 saltos duplos de corda em apenas três séries.
Concentração também significa um número limitado de metas. Você não pode se comprometer totalmente a várias coisas diferentes. Escolha uma, duas ou talvez algumas, e se dedique para realizá-las. Dê tudo de si se a meta vale a pena- esta é a única forma de garantir que você a realizará.
Compromisso
A clareza da meta e a concentração devem ser o primeiro passo, mas não são suficientes. Você deve ter o compromisso e a disciplina para vencer os contratempos e sacrifícios relacionados à realização da sua meta. Pergunte a qualquer atleta que treina para os CrossFit Games qual foi o último fim de semana que ele teve livre. Eles sacrificaram inúmeras horas com família e amigos para garantir que estivessem preparados o máximo possível para executar no momento mais importante. A maioria deles também superou algumas lesões graves e/ou gastou uma boa parte de seu orçamento em massoterapia, acupuntura e outros tratamentos para garantir que seu corpo ficasse o mais saudável possível. Os melhores atletas nunca vacilaram ou duvidaram durante a jornada. Eles acreditam que a recompensa de alcançar a meta é bem maior que os sacrifícios enfrentados para chegar lá. Eles não faltam sessões de treino, não se queixam e não questionam o processo.
Motivação
A força de vontade dura só um tempo. A maioria das pessoas faz um grande trabalho se concentrando e se comprometendo por uma ou duas semanas, mas se não está motivada por um propósito maior, o longo caminho para a realização da meta pode ser cansativo. Os realizadores de metas se animam pela jornada. Os melhores atletas não treinam relutantes; eles estão entusiasmados por estar na academia. Geralmente o maior problema com os melhores atletas geralmente é evitar que eles treinem demais. Eles amam o que fazem. Se você não ama o que faz ou a recompensa do que faz, os sacrifícios e as distrações desgastam você. Encontre o propósito mais profundo no que você faz. Saiba com certeza o porquê você faz, e esteja certo que esse motivo está em sintonizado com os seus valores.
Os melhores atletas exibem muitas outras características, mas estas três podem ser as mais importantes para qualquer um se determinar a buscar qualquer meta – relacionada à aptidão física ou não. Eu incentivo você a colocá-las em prática. Selecione uma meta que você gostaria de alcançar; use algum tempo para criar clareza de visão para a realização bem sucedida da sua meta; elimine o máximo possível de distrações; comprometa-se colocar a sua meta acima de todas as distrações e contratempos; e compreenda o significado do que você está fazendo. Você é capaz de quase tudo se conseguir fazer estas coisas.
14 weeks of effective #HIIT workouts. Can be done by men and women.
http://www.dsstuff.com/hiit-workouts/
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PYRAMID DOUBLE “HELEN”
For time
Run 1200 meters
63 kettlebell swings (1.5/1)
36 pull-ups
Run 800 meters
42 kettlebell swings (1.5/1)
24 pull-ups
Run 400 meters
21 kettlebell swings (1.5/1)
12 pull ups
(30 min. cap)
The post 06/08/2015 appeared first on CrossFit Mayhem.
We review the brand new #nano5 shoes check it out
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We take a look at the Reebok nano 5.0 Review them and tell you how to buy them right now before everyone else
Hall
5 rounds for time of:
225-lb. cleans, 3 reps
200-meter sprint
20 kettlebell snatches, 1.5 pood, 10 each arm
Rest 2 minutes
Post time to comments.
U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012, near Camp Lemonnier, Djibouti, Africa, when his single-engine U-28 aircraft crashed. There were four total fatalities. The 30-year-old was assigned to the 319th Special Operations Squadron, Hurlburt Field, Florida. Hall is survived by his parents, Dennis and Kliffa; girlfriend, Marianne Vicente; brother and sister-in-law, Brandon and Karin; brother, Damon; grandmothers, Jean Hall and Nayda Nunn; and nieces and nephews, Erika, Natalie, Izabelleh, Evan and Noah.
On Episode 384 of CrossFit Radio, host Justin Judkins interviewed regional champions Emily Abbott and Brooke Wells. This episode was webcast on June 4, 2015.
1:24 Last year, Abbott finished first at the Canada West Regional but said she wasn’t prepared for the CrossFit Games. In 2015, she’s confident she can better her 35th-place finish in Carson, California. The athlete from Alberta talked about the last year of training, touching on volume, intensity and how she makes sure her training doesn’t detract from the regular classes at CrossFit Currie Barracks.
11:05 At 19 years of age, Wells is the Central Regional champion—though she said she didn’t realize winning was actually a possibility until the second day of competition. Wells talked about her fitness background and how she was able to find such impressive success at such a young age, and she explained how she was inspired to see training partner Julie Foucher courageously continuing to compete after an injury. With the CrossFit Games about six weeks away, Wells explained how she’ll prepare so she can live up to her potential.
Workout of the Day
A.
For max reps/time of:
L-Sit x Max Hold
(Standard – Stack plates under feet to height of parallettes – set terminates if heels touch the plates.)
Rest exactly 60 seconds
L-Sit x Max Hold
Rest exactly 60 seconds
60 seconds of Toes to Bar
B.
Take 15-20 minutes to find your 1-RM Snatch
(You may elect to do either a power or full, but please note below next to the weight lifted whether it was a full or power snatch.)
C.
For time:
Row 2000 meters
20 Snatches (175/115 lbs)
60 Pull-Ups
20 Snatches
Row 2000 meters
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There are still spaces available to the last Invictus Athletes’ Camp before the 2015 CrossFit Games! Camp will be held June 12-14 in San Diego, CA. Please click here for more information and to register.
500m Run
50 Box Jumps (24/20)
50 Toes to Bar
300m Run
30 Box Jumps (24/20)
30 Toes to Bar
200m Run
20 Box Jumps (24/20)
20 Toes to Bar
The post 06/05/2015 appeared first on CrossFit Mayhem.
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The new nike vomero 10 one of 4 new air zoom shoes on the market read out review.
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Workout of the Day
A.
A. Front Squat
Set 1: 5 reps @65%
Set 2: 4 reps @75%
Set 3: 3 reps @ 80%
Set 4: 3 reps @85%
Set 5: 1 rep @ 90%
Set 6: 1 rep @95%
Set 7: 1 rep @101%
Set 8: 1 rep @ 101+%
Rest 2 minutes between sets
B.
Five rounds for time of:
Row 250 Meters
15 Pull-Ups
15 Wall Ball Shots (20/14 lbs)
Workout of the Day
A.
Five sets of:
Front Squat x 6 reps @ 2011
Rest 45 seconds
L-Seated Dumbbell Press x 8 reps @ 2011
Rest 45 seconds
B.
Five rounds for time of:
6 Strict Pull-Ups
8 Burpees
12 Wall Ball Shots
Meal Preparation Ideas
Presented by Executive Chef Kat Humphus
Join professional chef Kat Humphus as she shares some of her best tips and tricks for meal preparation. Kat is an award-winning chef and owner of “Kat’s Kitchen Collective”. She also recently appeared on Guy’s Grocery Games as well as Beat Bobby Flay on The Food Network. In this video, Kat goes over some of her tips for making meal preparation a little easier and some ideas on how to add more variety to your cooking.
Kat’s Tips For Meal Preparation:
Set up your prep station. Some items to have:
Keep a well stocked pantry with a variety of ingredients to keep the flavors of your dishes drastically different. Example, have ingredients like sesame oil or curry paste to create Asian flavors or chipotle peppers in adobo for a Mexican twist.
Utilize kitchen tools and machines efficiently. Example, if you are making pesto in your blender, and then need to make salad dressing after, it won’t be an issue if you make salad dressing in the same blender without rinsing it out. In fact, it will add a nice herby flavor! Also, don’t be afraid to use the slow cooker in your down time… like when you’re asleep!
Have fun, experiment, and don’t be afraid to fail! Keep the variety interesting!
Experiment with different methods of cooking the same item to yield different results. For example, you can do a million things with a red onion! You can..
Recommend Articles:
32 Must Have Pantry Ingredients by Chef Kat Humphus
17 Time Saving Tips You Can Start Using Today For How to Meal Prep Like A Pro So You’ll Never Dread It Again! by Chef Kat Humphus
Tools and Ingredients Mentioned In This Video:
For more ideas and recipes, visit Kat’s website at: http://www.katskitchencollective.com/
Congratulations to the Week 3 Invictus Athletes Moving on to Games!
Written by C.J. Martin
The final week of the 2015 CrossFit Games regionals was a great one for Invictus athletes. I would like for the entire Sea of Green to join me in congratulating Regan Huckaby, Kevin Simons, Kristin Holte and our friends from CrossFit Marysville on earning their returns to the CrossFit Games.
Workout of the Day
**Program Note- This week will be a mix of testing and transitioning into our next cycle, which will begin on Monday, June 8. If you have friends who are looking for a program with a kick ass community supporting them, please encourage them to jump on and participate in the Invictus online community.**
A.
Every two minutes, for 12 minutes (6 sets):
Front Squat x 1 rep
Build over the course of the six sets to today’s heaviest single.
B.
Take 20 minutes to build to today’s heaviest…
Clean x 1 rep
C.
“Lil Fish 2.0″
Climb the following ladder every minute, on the minute, for as long as possible:
185/135 lb Clean & Jerk + 10 Strict Handstand Push-Ups
205/145 lb Clean & Jerk + 9 Strict Handstand Push-Ups
225/155 lb Clean & Jerk + 8 Strict Handstand Push-Ups
245/165 lb Clean & Jerk + 7 Strict Handstand Push-Ups
265/175 lb Clean & Jerk + 6 Strict Handstand Push-Ups
285/185 lb Clean & Jerk + 5 Strict Handstand Push-Ups
305/195 lb Clean & Jerk + 4 Strict Handstand Push-Ups
325/205 lb Clean & Jerk + 3 Strict Handstand Push-Ups
345/215 lb Clean & Jerk + 2 Strict Handstand Push-Ups
365/225 lb Clean & Jerk + 1 Strict Handstand Push-Ups
Total score is the number of handstand push-ups completed within the time limit. E.g., a male athlete who successfully clean & jerks 305 lbs, but fails 325 lbs, will have a score of 49 reps.
This workout is best performed with either multiple barbells or some training partners who will change the weights for you as you perform your handstand push-ups.
D.
Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011
Rest as needed
Face-Down Chinese Planks x 60 seconds
Rest as needed
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There are still spaces available to the last Invictus Athletes’ Camp before the 2015 CrossFit Games! Camp will be held June 12-14 in San Diego, CA. Please click here for more information and to register.
CrossFit Tuluka was the first affiliate in Argentina. Today, the founders run five locations and host more than 3,000 members.
Along with most other affiliates in the country, CrossFit Tuluka faces a unique obstacle. Due to strict customs regulations, owners struggle to outfit their gyms. The majority of the equipment found in Tuluka’s five locations has been manufactured in the country. It takes seven days to make a single barbell, says Tuluka partner Martin Casas.
Members and owners make the best of it, but the lack of equipment has caused disappointment in the past. Tuluka boasted a sizeable membership shortly after opening its doors in the midst of the 2014 Reebok CrossFit Games Open. When Open Workout 14.4 was announced, the affiliate hosted a party. A crowd gathered in front of a screen to watch Josh Bridges and Scott Panchik complete the workout at the live announcement in Seattle, Washington. But hearts dropped when Director of the Games Dave Castro announced a 60-calorie row as the first task. CrossFit Tuluka did not have rowers.
The affiliate wasn’t alone, as 15 percent of the affiliates in Argentina were without rowers. Then a magical thing happened: The community came together to complete 14.4, with some affiliate owners and members traveling as far as 1,000 km with their rowers. Tuluka hosted a barbecue in the street, and athletes continued to row for three days following to complete the workout.
CrossFit continues to grow in Argentina, and CrossFit Tuluka founders and members are proud to have planted the first seeds.
Video by Gary Roberts and Travis Cosentino.
9min 43sec
Additional audio: “CrossFit Radio Episode 310” by Justin Judkins, published Dec. 28, 2013.
The individual PDF articles published in May 2015 are collected here in a single download.
The video and audio posts are not contained in the PDF.
The articles included here are:
“Broken Window, Broken Affiliate?” - Israel and Napier
“Dueling the Devil” - Saline
“Unfit to Print” - Beers
“No Rest for the Foolish” - Starr
“Athlete Emotion Project” - Re, Brian, Cannon and Wittenber
“Brain Cramps” - Achauer
“License to Live” - Saline
“More Pop at the Top” - Starr
“Enemy Unseen” - Cooper
