WOD Blog

Saturday - 1.31.15

Today we answer the question posed to y'all a few months ago.  Which would you rather do, run in the cold or burpees?  So we are givng you options.

This workout comes to us from Allison Stall.

Partner up for any of these as needed

A)
4 RFT - 35 min cap
800m Run
10 Burpees
16 1 Arm DB Snatch - 70/50 - 8 each arm
8 Bar Muscle ups  (10 Pull ups)

or

4 RFT - 35 min cap
200m Run
40 Burpees
16 1 Arm DB Snatch - 70/50 - 8 each arm
8 Bar Muscle ups (10 Pull ups)

or, a combination chipper of the two

For Time - 35 min cap
800m Run
10 Burpees
16 1 Arm DB Snatch - 70/50 - 8 each arm
8 Bar Muscle ups  (10 Pull ups)
600m Run
15 Burpees
16 1 Arm DB Snatch - 70/50 - 8 each arm
8 Bar Muscle ups  (10 Pull ups)
400m Run
20 Burpees
16 1 Arm DB Snatch - 70/50 - 8 each arm
8 Bar Muscle ups  (10 Pull ups)
200m Run
25 Burpees
16 1 Arm DB Snatch - 70/50 - 8 each arm
8 Bar Muscle ups  (10 Pull ups)

B)
a. 200-400m Walk
b. Foam Roll/Lax Ball as needed

Friday - 1.30.15

Saw this on Yahoo! today.  While I don't consider Yahoo! the most credible source, thought this fit in to what we have been discussing lately.

https://www.yahoo.com/health/20-foods-that-are-sugar-bombs-109418248137.html


A)
C: Every 2 minutes for 16 minutes - 8 Sets
1 High Hang Squat Clean + 1 Hang Squat Clean

-work up to a heavy double

F: 5 Rounds - 16 min cap
5 Bench Press - across
5 RDLs
5 Bent Row - same weight as RDLs, so load accordingly

B)
C: 5 RFT
5 Bench Press @ 77-80%
5 Muscle ups

F: 5 RFT
5 DB Front Squats - from ground
8 Ring Dips
11 RKBS

C)
a. 200-400m Walk
b. C: Glute Ham Raises - 3 x 8
c. Box Pigeon - 3 x 1 min/side
d. Brandy's Butterfly - 3 x 30 sec
e. Foam Roll/Lax Ball as needed

Thursday - 1.29.15

BTW, I hope some, if not all of you, have continued to keep a food log.  If anyone would like to bring their food logs in for me to look at, drop them off on Friday.  I'll look over them at some point during the weekend and give you some feedback.  Put your name on it, and the more information you give me, the more I can help.

A) 
C/F: 3-4 Rounds, Not for time
10 Scapular Retractions
30 sec. L-Sit on Paralettes
30 sec. Super Man Holds

B)
C/F: For Time
25 Burpees
50 Russian KB Twists - choose own weight
15 Burpees
25 Russian KB Twists
5 Burpees

B)
a. 200-400m Walk
b. Down Dog - 3 x 30 sec.
c. Bird Dog - 3 x 30 sec/side
d. Foam Roll/Lax Ball as needed

 

Wednesday - 1.28.15

A)
C: Every 90 seconds for 12 minutes  - 8 sets
2 Split Jerk - alternate front feet 

F: Every 90 seconds for 12 minutes - 8 sets
3-5 Barbell or DB Strict Press
30 sec Pillar - exercise formerly known as Bows and Toes

B)
C/F: 5 Rounds for total number of calories/reps
30 second ME Calorie Row - reset to zero calories
Rest 1 min
30 seconds of ME Slamballs - 50/30
Rest 1 min

C)
a. 250-500m Technique Row
b. C: Pillar (exercise formerly known as Bows and Toes) - 4 x 30 sec
c. Post Banded Shoulder - 3 x 30 sec/side
d. Child's Pose - 3 x 30 sec
e. Foam Roll/Lax Ball as needed

Tuesday - 1.27.15

A)
C: For Times
10 Deadlift + 10 Hang Clean 185/135
Rest 60 sec
10 Deadlift + 10 Hang Clean 155/115
Rest 60 sec
10 Deadlift + 10 Hang Clean 135/95

F: For Times
10 Deadlift + 10 Hang Clean
Rest 60 sec
10 Deadlift + 10 Hang Clean
Rest 60 sec
10 Deadlift + 10 Hang Clean

B)
6 RFT
40 Unbroken Double Unders
20 Wall Balls 20/14
10 C2B Pull ups
Rest 60 sec

-score each round individually, so you'll have 6 scores

6 RFT
40 Double Unders (40 Unbroken singles)
20 Wall Balls
10 Ring Rows
Rest 60 sec

C)
a. 200-400m Walk
b. 4 x 6 Low Back Ext.
c. Banded Couch Stretch - 2 x 1 min/side
d. Banded Bully - 2 x 1 min/side
e. Foam Roll/Lax Ball as needed

Nutritional Challenge 3 - Food Log

So yesterday I asked all of you to write down everything you ate on Monday.  Tonight, I'm asking you to write down one more one more day.  I know it's tough, but please try.  If you came up to a coach and asked them why you are struggling to squat, the first thing to do would be for that coach to watch you squat so adjustments can be made.  Let's look at the following scenarios.

Scenario 1
Athlete: "Why am I not losing weight?"
Coach: "How's your nutrition?"
Athlete: "Oh it's pretty good."
Coach: "Well, what are you eating?"
Athlete: "I don't know, I eat pretty good though."
Coach: "Hmmmmm...okaaaaaay"


Scenario 2
Athlete: "Why am I not getting better?"
Coach: "How's your nutrition?"
Athlete: "Oh it's pretty good."
Coach: "Well, what are you eating?"
Athlete: "I don't know, I eat pretty good though."
Coach: "Hmmmmm...okaaaaaay"

Now we can see, without the proper information, we as coaches aren't going to be able to help you take your next steps.  If we create a pyramid for health, the base, or the most important aspect of that pyramid will always be nutrition.  No matter what your fitness goals may be, proper nutrition will only help you get there.  So again, help us help you.  Write your food consumption down for one more day.  Thank you in advance. 

Monday - 1.26.15

Okay, so for the past 2 weeks I've posted a couple blog challenges, no more liquid sugar, and limit salt intake to 1,500 - 2,300 mg per day which is equivalent to a teaspoon or less.  Hopefully most of you have those dialed in.  As Colin and I have been up in DC this weekend for a certification, and my brain is totally fried, I will discuss this week's challenge tomorrow.  However, in the mean time, please keep a food journal for one day. Yes one day.  Please write down everything you consume for one day.  Easy right?  That's all I ask, one day of a food journal please.  Good luck, and thank you.  
 
A)
C: EMOM x 3
3 High Hang Muscle Snatch + 3 OHS

then, 

Every 2 min for 14 minutes - 7 sets
1 High Hang Squat Snatch @ 70, 80, 85, 90, 95, 2 attempts at a heavy single

F: Every 3 min for 15 minutes - 5 sets
5 reps of 1/4 OHS - out of rack
16 Box Step ups - entire foot on the box, and knee should be below the hip crease on your drive leg

- 1/4 OHS are what they sound like, your only going to drop down to a quarter squat.  our goal is to develope proper foot and shoulder positioning.  we want to find where some folks seem to be having trouble.  if you feel good about OHS, get comfortable stabilizing a heavier load than you've been working with and work it

B)
C: 3 RFT
12 Push Press 135/95
12 T2B

at the 6:00 mark

3RFT
20 Fron Rack Rev Alt Lunges 135/95
10 Box Jumps 30/24

capped at the 12:00 mark so you have 6 min to complete

F: 3 RFT
20 Front Rack Rev Alt Lunges
10 Box Jumps

at the 6:00 min mark

3 RFT
12 Push Press - same weight as lunges
12 T2B

C)
Gettin' Better Stuff
a. 200-400m Walk
b. Supermans - 3 x 8 w/ 3 count pause
c. Spider Stretch - 3 x 45 sec/side
d. Foam Roll/Lax Ball as needed

 

Saturday - 1.24.15

A)
For time - with a partner, 1 works, 1 rests
700m Row
100 MB Partner Thruster Tosses - 6'-10' of separation
500 Battleropes
100 MB Partner Granny Tosses - 6-10' of separation
700m Row
100 MB Step ups
500 Battleropes
100 MB Abmat SU Tosses - the ball must touch the ground overhead when you sit back, and this is the only time the ball can touch the ground

-the Med Ball must be with your team at all times, and if it hits the ground, each partner must perform 5 burpees before picking it back up

B)
10 min AMRAP
250-500m Technique a Row
Foam Roll/Lax Ball/Stretch with left over time

Friday - 1.23.15

A)
C: EMOM for as long as possible
1 Thruster - from the ground
Min 1: 135/95
Min 2: 145/100
Min 3: 155/105
Min 4: 165/110
Min 5: 175/115
...and so on until you miss your one and only attempt per minute

F: Every 3 minutes for 15 minutes - 5 sets
3-10 Bench Press - climbing

B)
C: "Bergeron Beep Test"
EMOM for as long as possible
7 Thrusters 75/55
7 Burpees
7 Pull ups  

-work for a minimum of 12 minutes, if you need to take a minute off, do so.
-however, the goal is to try to complete all 21 reps per minute...forever


F: 6 min AMRAP
3 Deadlifts
3 OTB Burpees
6 Deadlifts
6 OTB Burpees
9 Deadlifts
9 OTB Burpees
...etc

Rest 3 Minutes

6 min AMRAP
3 DB Chain Saw Row - 3 per arm
3 HRPU
6 DB Chain Saw Rows - 6 per arm
6 HRPU
9 DB Chain Saw Rows - 9 per arm
9 HRPU 
etc...

C)
C/F: 10 min AMRAP
200-400m Walk
Banded Hamstring - 2 x 1 min/side
2 way Post Stretch - 2 x 45 sec/side/movement 
Foam Roll/Lax Ball w/ remaining time

Thursday - 1.22.15

A)
C: "Thursday Skills"
25 min Up Ladder
1-2-3-4-5-etc...Rope Ascent
2-4-6-8-10-etc...Strict T2B
3-6-9-12-15-etc...Weighted Abmat SU

F: 25 min AMRAP
40 Lunges
30 Ring Plank K2E
20 Abmat SU
10 Hang Snatch - knees

B)
C/F: 12 min AMRAP
a. 200m Walk
b. OH Banded Shoulder - 2 x 45 sec/side 
c. Child's Pose - 2 min
d. Foam Roll/Lax with leftover time

 

Wednesday - 1.21.15

A)
C: EMOM x 6
Min 1-3: 3 Push Press @ 60-72%
Min 4-6: 2 Push Press @ 75-87%

then,

Every 90 seconds for 6 minutes - 4 sets
1 Push Press @ 90-103%

F: Every 3 minutes for 12 minutes - 4 sets
250m Row
4-8 HSPU - work on scaling up from your current level

B)
C: 3 RFT
10 HBBS 225/155 - from the ground
15 HSPU

F: 3 RFT
12 Push Press
12 Slamballs
200m Run - a little extra running because it's gonna be great outside

C)
Gettin' Better Stuff
a. 200-400m Walk
b. Hip Ext. - 3 x 12
c. Spider Stretch - 4 x 20 sec/side
d. Sampson Stretch - 3 x 20 sec/side
e. Foam Roll/Lax Ball as needed

Tuesday - 1.20.15

Get your jumping shoes ready

A)
C: EMOM x 10
Odd: 50 Double Unders
Even: 15 KBS 80/53

F: EMOM x 10
Odd: 10-12 Box Jumps
Even: 5 Power Cleans

B)
C: 10 RFT
10 Box Jumps 24/20
5 Power Cleans 135/95

Rest 3-5 minutes, and attempt

1 ME UB set of Power Cleans 135/95

-the goal hear is to not stop or pause; if you do, the set is over

F: 10 RFT
25 Double Unders (15 Hurdle Hops)
10 RKBS

C)
Gettin' Better Stuff
a. 200-400m Walk
b. Nose to Wall Handstand Hold - 3 x 20 sec
c. Calf Stretch - 2 x 1 min/side
d. Box Shoulder Stretch - 3 x 20 sec
e. Foam Roll/Lax Ball as needed

Monday - 1.19.15

A)
C: Every 90 seconds for 12 minutes - 8 sets
3 Snatch Balance - climbing, out of the rack

F: Every 90 seconds for 12 minutes - 8 sets
4-8 Behind the Neck Snatch Grip S2O - climbing, out of the rack

-limit your weight if you struggle bringing the bar back down to your shoulders
-concentrate on shoulder positioning


B)
C: For Time
40 C2B
400m Run
20 OHS 155/105
200m Run
10 Muscle ups
100m Run

F: For Time
40 Pull ups
400m Run
20 Front Squats
200m Run
10 Ring Dips
100m Run

C)
Gettin' Better Stuff
a. 200-400m Walk
b. GHDSU - 3 x 6-8 - 3 second count on the way down
c. Banded Couch Stretch - 2 min/side
d. Foam Roll/Lax Ball as needed

Nutritional Challenge 2 - Sodium

Ok, so week 1 is over, and hopefully we've had an easy time cutting out the liquid sugars.  This week, the goal is to continue to avoid the sugars, and now we want to limit our sodium/salt intake.  Why and how you ask?  Well let me take someone else's knowledge and tell you.  I once again went to our friends up at Harvard; because why wouldn't I?  They are very smart folks.  

So what happens if you consume too much sodium?  

In most people, the kidneys have trouble keeping up with the excess sodium in the bloodstream. As sodium accumulates, the body holds onto water to dilute the sodium. This increases both the amount of fluid surrounding cells and the volume of blood in the bloodstream. Increased blood volume means more work for the heart and more pressure on blood vessels. Over time, the extra work and pressure can stiffen blood vessels, leading to high blood pressure, heart attack, stroke,. It can also lead to heart failure. There is also some evidence that too much salt can damage the heart, aorta, and kidneys without increasing blood pressure, and that it may be bad for bones, too.  High blood pressure is a leading cause of cardiovascular disease. It accounts for two-thirds of all strokes and half of heart disease.

Source: http://www.hsph.harvard.edu/nutritionsource/salt-and-sodium/sodium-health-risks-and-disease/

How much sodium should you take in per day?

The government suggests you limit sodium intake to 2,300 mg/day, which is the equivalent of 1 teaspoon.  The American Heart Association suggests 1,500 mg/day.  The body only needs about 200 mg/day.

Source: https://www.heart.org/idc/groups/heart-public/@wcm/@hcm/documents/downloadable/ucm_300625.pdf   

How do you cut back on sodium intake?

1 - Cut back on prepared foods 
Breads and rolls
Pizza
Soups, canned or Ramen style
Deli meats and processed cheeses
Frozen and pre-made meals
Snacks like chips, pretzels, and popcorn 

2 - Eat smaller portions of salty foods - yup portion control your salt

3 - Use herbs, spices, citrus, or vinegar to season food

4- Cook meals at home instead of constantly eating out.  That way you can control your salt intake.


As always, good luck, and ask questions if you've got them.  And just do it.  Take control of your health.  
 

  

Saturday - 1.17.15

A)
"The Die never Lie
Tabata 
G2O w/ a plate
Bicep Curls
Split Jumps/Lunges
Pull ups

B)
For Time - in teams of 6
2000 Battleropes x 1000
800m Sled Pull x 400m

-break your team into groups of 3.  3 athletes will start on battleropes, and accumulate 1000, while the other team pulls/pushes a sled 400m.  Teams switch positions once both movement goals are met

C)
a. 200-400m Walk
b. Foam Roll/Lax Ball as needed

Friday - 1.16.15

A)
C: EMOM x 10
1 High Hang Clean 

-start at 60% of 1 RM
-ladies, add 5-10# every minute as needed
-gentlemen, add 10-20# every minute as needed 


F: EMOM x 10
Odd: 5-8 Ring Dips
Even: 1-3 OHS

B)
C: With a running clock
4 RFT
10 T2B
5 Burpees
15 UB Wall Balls 30/20 - if you stop/drop, start over from zero reps
5 Burpees

At the 10 min mark

For Time
30 Box Jumps 24/20
30 Push Press 135/95

F: With a running clock
For Time
30 Box Jumps
30 S2O

At the 10 min mark

For Time
30 RKBS
30 HBBS - use the same weight that you used for the S2O

C)
Gettin' Better Stuff
a. 200-400m Walk
b. DB/KB Russian Twists - 3 x 20
c. Box Shoulder Stretch - 3 x 25 sec
d. Spider Stretch - 2 x 1 min/side
e. Foam Roll/Lax Ball as needed

Thursday - 1.15.15

A)
C: 5 Rounds NFT
4 Bench Press @ 60, 70, 80, 85-90%
10 Slamballs 50/30
16 GHDSU
22 sec Parallette L-sit Hold
200 Ft KB/DB Farmer's Carry 70/50 

F: For Time
w/ a partner
10-20-30-40-50-40-30-20-10 Calorie Row
Sets 1-3: 15 Suitcases
Sets 4-6: 15 Superman
Sets 7-9: 10 Hollow Rocks

-one partner rows, while the other performs the prescribed core work, then switch
-each partner will row the 10 calories, then 20, then 30 etc.


B)
a. 200-400m Walk
b. Hollow Rocks - 4 x 8-10 - perfect technique
c. Butterfly - 3 x 45 sec
d. Spider Stretch - 3 x 30 sec/side
e. Foam Roll/Lax Ball as needed 

Wednesday - 1.14.15

Hope everyone is still doing their best to avoid liquid sugar.  Remember, this is only phase 1.  We will continue to turn ourselves into awesomeness over the course of the next few weeks with more challenges building off of week 1. 

A)
C: Every 90 seconds for 12 minutes - 8 sets
3 Push Jerk in Split - climbing

-work to a heavy triple out of the rack 
-see video below


F: Every 90 seconds for 12 minutes - 8 sets
3 Deadlifts + 3 Hang Cleans + 3 Front Squats

B)
C: For Time
20 Muscle ups
Rest 3 mins
30 Strict HSPU
Rest 3 mins
40 C2B Pull ups

F: 4 RFT
10 T2B
5 Burpees
15 Wall Balls
5 Burpees

C)
The Goods
a. 200-400m Walk
b. Side to Side Plank - 3 x 16
c. Banded Couch Stretch - 1 x 2 min/side
d. Child's Pose - 1 x 2 min
e. Foam Roll/Lax Ball as needed

Tuesday - 1.13.15

A)
C: 4 Rounds
45 Sec ME Clean and Jerk 185/135
45 Sec Rest
45 Sec ME Double Unders
45 Sec Rest

F: 4 Rounds
45 sec ME Bench Press
45 sec Rest
45 sec ME Jump Pull up
45 sec Rest

C: For Time
21-15-9
Deadlift 275/185
Wall Ball 30/20
400m Run

F: For Time
21-15-9
Barbell SDHP
HRPU 
400m Run

Gettin' Better Stuff
a. 200-400m Walk
b. Weighted Glute Bridges - 3 x 12
c. Banded Hamstring - 2 x 40 sec/side
d. Sink Mobilization - 3 x 30 sec
e. Foam Roll/Lax Ball as needed

Nutritional Challenge 1 - Liquid Sugar

Ok, so the first and a half of 2015 is in the books.  Are you still maintaining your emphasis on cleaner eating?  Is 2015 your year, or has it already succumbed to the same fate as previous years.  We are challenging all of you.  We don't expect you to turn it all around in one day, so over the next few weeks, we are going to try to build better nutritional habits.  The first challenge is to eliminate liquid sugar.  This includes sugary condiments as well, like some BBQ sauce, ketchup, and salad dressings.

  • Sugary drinks are a major contributor to the obesity epidemic.
  • The term “soft drink” refers to any beverage with added sugar or other sweetener, and includes soda, fruit punch, lemonade and other “ades,” sweetened powdered drinks, and sports and energy drinks.
  • People who drink sugary beverages do not feel as full as if they had eaten the same calories from solid food, and studies show that people consuming sugary beverages don’t compensate for their high caloric content by eating less food.
  • Fruit juice is not a better option.  Even though it has more nutrients, it contains as much sugar (though from naturally occurring fruit sugars rather than added sugar) and calories as soft drinks.
  • A 2014 study showed that consumers drinking sweetened beverages — whether low-calorie or not — tend to have an overall lower dietary quality.

Two out of three adults and one out of three children in the United States are overweight or obese, and the nation spends an estimated $190 billion a year treating obesity-related health conditions. Rising consumption of sugary drinks has been a major contributor to the obesity epidemic. On any given day, half the people in the U.S. consume sugary drinks; 1 in 4 consume at least 200 calories from such drinks; and 5% drink at least 567 calories—equivalent to four cans of soda.

  • The average can of sugar-sweetened soda or fruit punch provides about 150 calories, almost all of them from sugar, usually high-fructose corn syrup. That’s the equivalent of 10 teaspoons of table sugar. If you were to drink just one can of a sugar-sweetened soft drink every day, and not cut back on calories elsewhere, you could gain up to 5 pounds in a year.
  • Drinking water in place of SSBs or fruit juices is associated with lower long-term weight gain.
  • A recent study found that consumption of calorie-sweetened beverages has continued to increase and may play a role in the obesity epidemic, metabolic syndrome and fatty liver disease, whereas reducing intake of soft drinks is associated with less weight gain and metabolic improvement.

The more ounces of sugary beverages a person has each day, the more calories he or she takes in later in the day. This is the opposite of what happens with solid food, as people tend to compensate for a large meal by taking in fewer calories at a later meal. This compensatory effect doesn’t seem to be present after consuming soft drinks, for several possible reasons:

  • Fluids don’t provide the same feeling of fullness or satisfaction as solid foods, as the body doesn’t “register” liquid calories as it does calories from solid food. This may prompt a person to keep eating even after an intake of a high-calorie drink.
  • It is possible that sweet-tasting soft drinks—regardless of whether they are sweetened with sugar or a calorie-free sugar substitute—might stimulate the appetite for other sweet, high-carbohydrate foods.
  • Even though soda may contain more sugar than a cookie, because people think of soda as a drink and a cookie as a dessert they are more likely to limit food than beverages.


Sourcehttp://www.hsph.harvard.edu/nutritionsource/healthy-drinks/sugary-drinks/

The information above was taken verbatim from the website above.  That being said, we also would like to make sure that sweet tea is incorporated in the no intake list.  If you can't stop drinking these, or if you experience headaches with the removal of sugar drinks, you may be an addict.  Yes, a sugar addict.  Yikes!  If you have any questions, please feel free to ask.  Remember, this is simply the first week, and we will try to build in the following weeks.  Take it one step at a time.  Good luck.

How much sugar is in soda and other beverages?

The Nutrition Source created How Sweet Is It?, a guide to help consumers understand the amount of sugar and calories in soda, juice, sports drinks, and other popular beverages

The front of the guide shows the number of teaspoons of sugar found in various drinks.

The back of the guide has a more comprehensive list of common beverages and their sugar and calorie content.

The guide includes beverages that are sweetened with added sugars, as well as beverages that are naturally high in sugar, such as juice.

It does not include “diet” drinks that are partly or entirely sweetened with artificial sweeteners or stevia (a natural calorie-free sweetener). As you review the guide, keep the following in mind:

  • The best-choice beverages are those that fall in the green category—drinks that have little or no sugar added to them, such as water, sparkling water, coffee, or tea.
  • Drinks that fall in the red category should be drunk infrequently and sparingly, if at all. These beverages have much more than 12 grams of sugar in a 12 ounce serving, and some have upwards of 40 grams of sugar—equivalent to about 10 teaspoons of sugar—and 200 or more calories in a 12-ounce serving.

The following is a link to the "How Sweet it is" guide

http://cdn1.sph.harvard.edu/wp-content/uploads/sites/30/2012/10/how-sweet-is-it-color.pdf