June 25, 2015 – Competition

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.

Gluten Free on Maui

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!

Wednesday 150624

Power clean 3-3-3-3-3 reps

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David Hoffman and Alexis Johnson at AllSport CrossFit.

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New edition of CFJ Issue 21, "Zone Meal Plans" - CrossFit Journal [article]

Monday 150622

Rest Day

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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.

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"Waves Heal the Wounded: Operation Surf 2015" - CrossFit Journal [video]

06/20/2015

CrossFit Mayhem – CrossFit

Metcon (Time)

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.

June 21, 2015 – Competition, Performance and Fitness

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.

June 19, 2015 – Performance

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