” 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
