Saturday, November 30, 2013

Drop It Like It's Hot


Strength: 

Spend 15-20 Minutes working on Snatch technique.

Strength: Back Squat (3 x 5)
(Rest 3-5 minutes between WORK sets)

65% + 5lbs x 5
75% + 5lbs x 5
85% + 5lbs x 5+

-Warm up in sets of 5 until 1st working set, you should reach your 1st working set after 3-4 sets.

-Percentages based off of 90% of your (1RM) PLUS 10lbs
(ex. if your max Back Squat is 225#, your percentages will be based off of 90% of 225# + 10lbs(205# + 10lbs).

MetCon: For Time,

250m Row
20 Power Cleans (135/95)
20 Toes 2 Bar
500m Row
15 Power Clean (135/95)
15 Toes 2 Bar
1000m Row
10 Power Cleans (135/95)
10 Toes 2 Bar

Friday, November 29, 2013

Gobble Wobble


MetCon (Test): As many reps as possible in 3 minutes of,

Double Unders 

Strength: Bench Press (3 x 5)
(Rest 3-5 minutes between WORK sets)

65% + 5lbs x 5
75% + 5lbs x 5
85% + 5lbs x 5+

-Warm up in sets of 5 until 1st working set, you should reach your 1st working set after 3-4 sets

-Percentages based off of 90% of your (1RM) PLUS 5lbs 
(ex. if your max Bench Press is 225#, your percentages will be based off of 90% of 225# + 5lbs(205# + 5lbs).

Accessory work: 
50 Band Pull-Aparts

MetCon: 25-50-75

Ring Pushups (Sub= Hand Release Pushups)
KB Swings (53/35)

Wednesday, November 27, 2013

Be Epic.


Last chance to "Be Epic"

The cmXfit small batch of T-shirts sold out in 24 hours! By request a second order will be placed.  The  T-shirt is now also available in XL. Place your order with Chad or Mike by Monday, December 9, 2013.  The "Be Epic" T-shirt will not be offered again. Look forward to our "design a T-shirt competition" in the new year!

Your dedication to personal fitness and your support of cmXfit are appreciated!

Cash only $25.00

Wendler Week 1, Cycle 2


Warm-Up: 

4 Rounds
:15 Low jump (onto 45lb plate)
:15 Push-up
:15 AbMat Sit-ups
:15 Alternating lunge

Then

30 Air squat
20 Hollow Rocks
30 KB Swings
20 Wall Slides

Then 

4 Rounds

:15 Plank
:15 Plank L
:15 Plank R
:15 Superman

Strength: Four sets of: 3-Position Clean @ 70% 
(high hang, mid-thigh, floor) 
(Rest as needed) 

Strength: 4 Sets of: 2 Power Clean + 1 Jerk 
(Rest as needed) 

75% 
75% 
80% 
80% 

Strength: Front Squat (3 x 5) 
(Rest 3-5 minutes between working sets) 
-add 10# to last month’s weights

Set 1: 65% +10lbs x 5
Set 2: 75% +10lbs x 5
Set 3: 85% +10lbs x 5+

-Warm up in sets of 5 until 1st working set, you should reach your 1st working set after 3-4 sets

-Percentages based off of 90% of your 1RM (ex. if your max front squat is 225#, your percentages will be based off of 90% of 225# (205#).

Extra Credit (For Quality): 21-15-9 

GHD Sit-Ups 
Toes 2 Bar

Tuesday, November 26, 2013

Kaitlin Hardy: Taking your Handstands off of the Floor

While a WOD has yet to be programmed requiring athletes to handstand walk down the length of a balance beam pulling a 45 lb sled, or hold a handstand on the rings for the time equivalent of rowing a half marathon, I think all crossfitters know better than to ever be surprised by the next challenge (21-15-9 Ring Muscle-Ups + Ring Strict HSPU anyone??).

Working on your handstand in different environments and on different surfaces will force you to focus on correct form and body position. Once an athlete masters handstands on the floor and can perform handstand walks efficiently enough to Rx a gymnastics based WOD, they tend to develop bad habits just to get through the exercises. Practicing handstands on rings, balanced on weight plates, or even on a balance beam can provide a new challenge that will ultimately lead to better mastery of the skill.

Strength and conditioning programs created specifically for gymnastics require athletes to hold handstands on the floor, the balance beam, Men’s parallel bars, Men’s still rings, and Women’s low bar. Each of these apparatus require the athlete to work with their hands in a different position, gripping each surface slightly differently and purposefully inhibiting shifting of the body weight around on the fingertips to aid in balance. When the ability to move around on their hands to maintain balance, or even shift weight around between the palms and fingertips is taken away, the athlete is forced to focus entirely on maintaining perfect position and not deviating from maintaining tension in the shoulders and throughout the core. Essentially, there is no way to compensate for less than perfect form.

 

In the box, the easiest way to take your handstand off of the floor is to put it on a 45 lb plate resting on the floor. Kick up to a handstand with your fingertips resting over the edges of the plate and focus on holding a static handstand position as long as possible without relying on any weight shifting. It may help to have a partner grab your legs as you kick up and let you find your balance before you attempt to maintain the position on your own.

From there, get creative; hold a handstand with your hands facing outward and your fingertips over the edge on a 20” box, set up a pair of kettle bells to replicate men’s parallel bars, if you’re really feeling adventurous lower a set of rings and work towards holding a handstand on them!

-Coach Kaitlin 

Kaitlin will be holding her second class on Handstands at Steel Caliber Crossfit on Saturday 11/30/13 @ 11am and again on Wednesday 12/4 @ 7:30pm. We will be attending (Saturday) and hope to see you there. Free to members and $15 drop in for any non members at Steel Caliber.

Snatch Me Up Buttercup


Warm-up: 

4 Rounds
:15 Low jump (onto 45lb plate)
:15 Push-up
:15 AbMat Sit-ups
:15 Alternating lunge

Then

30 Air squat 
20 Hollow Rocks
30 Overhead PVC squats 

Then 

4 Rounds
:15 Plank
:15 Plank L
:15 Plank R
:15 Superman

Strength: Five sets of: Snatch (3-2-2-2-2)
(Rest as needed)

75% x 3 
80% x 2 
80% x 2
80% x 2 
80% x 2

MetCon (Time): 5 Rounds for time of,

7 Push Press (95/65)
14 Back Squats (95/65)
21 Double Unders

Monday, November 25, 2013

Limited Edition T-Shirts on Sale Now!


Small batch of T-Shirts...in time for the Holidays!

cmXfit hopes to inspire epic workouts with its first T-shirt, a Next Level Apparel burnout athletic cut T-shirt in Espresso and cmXfit blue and orange. In stock, S, M, L. Designed locally by LVAC.

To place your order, see Chad or Michael or text/post a message.

Cash only. $25.00


Get Your Row On


MetCon: 

Row 5k


MetCon: 5 Rounds for time of,

20 Ring Dips
20 GHD Sit-Ups

Saturday, November 23, 2013

Pumped Up

Warm-up; 3 Rounds, not for time of:

OH Squat Hold (Bar) x 25 Seconds
10 Wall Slides
12 BPA

Strength: Five sets of: 2 Power Clean + 1 Push Press

Sets 1-3 @ 75%
Sets 4-5 @ 80%

Strength: Bench Press (5-5-5)
(Wendler Week 4: Deload)
*10 STRICT Pull-ups between sets (40 total)*

40% x 5
50% x 5
60% x 5

- This is a deload week for the core lifts of our programming. Follow it as perscribed as we will be adding 5 # to all upper body lifts starting next week, and 10# to all lower body lifts. This week is meant to give your joints a break and focus on form over weight.

- "While it may seem counter-intuitive to take weight off the bar when the goal is to add weight to it, starting lighter allows you more room to progress forward. This is a very hard pill to swallow for most lifters. They want to start heavy and they want to start now. This is nothing more than ego, and nothing will destroy a lifter faster, or for longer, than ego." - Jim Wendler

MetCon: 1-10 Clean & Jerk (135/95)

*Complete 1 round of "Cindy" as you ascend the ladder.*

- "Cindy": 5 Pull-ups, 10 Push-ups, 15 Air Squats

ex. 
1 Clean & Jerk
1 Round of "Cindy"
2 Clean & Jerks
1 Round of "Cindy"
3 Clean & Jerks etc..

Friday, November 22, 2013

See You in The Fast Lane


Workout credit from the NC Lab. Click Here.

CrossFit
athletes typically have solid run performances up to 2 minutes. However, inefficiencies within their aerobic energy system begin restricting their performance as they extend their endurance curve.

Their primary limiting factor is the ability to move and utilize oxygen. Although speed is still critical to success, nothing is more important than the ability to absorb oxygen. Our goal is to maximize your oxygen absorption by creating a more robust and efficient aerobic system.

The Formula: CrossFit athletes must create physiological balance in their programming in order to maximize overall athletic performance.

· CrossFit remains the source for high intensity.
· Aerobic capacity training provides the balance.

The success of aerobic capacity training is dependent on your workout intensity. All endurance workouts have prescribed pace ranges for every interval. These personalized pace ranges are based on the workout distance, the interval distance and your individual PR times. This is how intensity is controlled, internal pace setting learned, and performance gains are measured.

Workout:
(This workout will test your aerobic capacity.)

5 x 1000m 

-Rest between efforts 1:1 (work:rest) with max rest of 5 min.
-Perform these intervals at a fast, but repeatable anaerobic threshold pace. 

Examples:
6:00 mile PR = 1000m pace target of 4:21 (52/200m)
6:30 mile PR = 1000m pace target of 4:40 (56/200m)
7:00 mile PR = 1000m pace target of 4:55 (59/200m)

-Rest 5 min-

3 x 400m 

-Rest 1:3 (work:rest)

(The fast finish becomes the focus of this workout. The pace for the 400s is intended to be fast. We will treat these 400s like a fast race finish. As example, a 60 second 400m runner would target 74-76 per 400m. Our goal is to prepare for CrossFit events with a sprint to the finish.)

Thursday, November 21, 2013

The weight has been lifted.


Warm-Up: EMOM x 3 minutes 

OH Squat Hold (Bar) x 25 Seconds (Rest remainder of minute)
-then-
Burgener Warm-up

Strength: Five sets of: Snatch (3-3-3-2-2)
(Rest as needed)

Set 1-3 @ 75%
Set 4-5 @ 80%

Strength: Back Squat (5-5-5)
(Wendler Week 4: Deload)

40% x 5
50% x 5
60% x 5

- This is a deload week for the core lifts of our programming. Follow it as perscribed as we will be adding 5 # to all upper body lifts starting next week, and 10# to all lower body lifts. This week is meant to give your joints a break and focus on form over weight.

- "While it may seem counter-intuitive to take weight off the bar when the goal is to add weight to it, starting lighter allows you more room to progress forward. This is a very hard pill to swallow for most lifters. They want to start heavy and they want to start now. This is nothing more than ego, and nothing will destroy a lifter faster, or for longer, than ego." - Jim Wendler


MetCon (Time): Five rounds for time of,

15 Deadlifts (185/115)
15 GHD Sit-ups

-Rest 5 minutes-

MetCon: EMOM for 6 Minutes,

Alternating Front Rack Reverse Lunge x 6 (135/75)


Wednesday, November 20, 2013

I'm bouncing off the walls again.


Warm-up: EMOM for 10 Minutes,

12 KB Swings (70/53)

Skill: Three Sets of, Jerk Balance x 3 reps

Strength: Six Sets of: Power Clean + Push Jerk x 2 (1+1)

75% x 4 sets
80% x 2 sets

Strength: Strict Press (5-5-5)
(Wendler Week 4: Deload)

40% x 5
50% x 5
60% x 5

- This is a deload week for the core lifts of our programming. Follow it as perscribed as we will be adding 5 # to all upper body lifts starting next week, and 10# to all lower body lifts. This week is meant to give your joints a break and focus on form over weight.

- "While it may seem counter-intuitive to take weight off the bar when the goal is to add weight to it, starting lighter allows you more room to progress forward. This is a very hard pill to swallow for most lifters. They want to start heavy and they want to start now. This is nothing more than ego, and nothing will destroy a lifter faster, or for longer, than ego." - Jim Wendler


MetCon:

1000m Row
50 Wall Balls (20/14)
30 One Arm DB Snatches (55/35) *Alternating Arms*

Tuesday, November 19, 2013

Deload Week.



Warm-up: 3 Rounds, Not for time of:

OH Squat Hold (Bar) x 25 seconds
Toes 2 Bar x 10-12
Double Unders x 40-50

Strength: EMOM for 8 Minutes: Snatch x 2
(all sets should be performed between 80-90% of 1-RM snatch)

Strength: Snatch Grip Deadlift 
(100% x 5, 105% x 5 x 2)

Strength: Front Squat (5-5-5)
(Wendler Week 4: Deload week)

40% x 5
50% x 5
60% x 5

- This is a deload week for the core lifts of our programming. Follow it as perscribed as we will be adding 5 # to all upper body lifts starting next week, and 10# to all lower body lifts. This week is meant to give your joints a break and focus on form over weight.

- "While it may seem counter-intuitive to take weight off the bar when the goal is to add weight to it, starting lighter allows you more room to progress forward. This is a very hard pill to swallow for most lifters. They want to start heavy and they want to start now. This is nothing more than ego, and nothing will destroy a lifter faster, or for longer, than ego." - Jim Wendler

MetCon: 10-9-8-7-6-5-4-3-2-1

Push Jerk (135/95)
Box Jump (30/24)

Monday, November 18, 2013

Decluttering Mechanism


Strength: Work up to today's 1RM Split Jerk

-Work up to a heavy 1RM for the day OR just focus on mechanics. Athletes's choice.

MetCon (AMRAP): As many rounds and reps as possible in 12 minutes of,

10 Bench Press (155/105)
300m Row

MetCon: 

Tabata Abmat (Score is total Abmats)

Cash Out: 3 Rounds, not for time of:

10 Hollow Rocks
10 GHD Back Extensions

"It's easy to spend a lot of energy on things that really don't make a difference. We need to start with whatever problems we have. It's a decluttering mechanism. You don't have to be distracted by the stuff that's not going to determine whether or not you're successful."

The Kettlebell’s Gravitational Pull


The Kettlebell's Gravitation Pull by: Michael Kasprenski

CrossFit - Forging Elite Fitness,” it certainly does that! Whether by design or happenstance, CrossFit has forged much more than elite fitness. CrossFit has forged a community that has taken on grand proportions, a community that did not exist before. It is a community that reaches in every direction. It is expanding globally, it reaches out to every fitness level and includes individuals of every age and variety. In that sense it is anything but elitist.

A kettlebell, like any mass, has a strong gravitational force, at least that is my theory. My Crossfit community began with one individual and a kettlebell. I watched a guy complete a workout in the gym where I am a personal trainer. I’ve seen many workouts, but I had never seen anything like that before. “Can you show me what you just did?” that is all it took. That kettlebell pulled us all in, we had no control, our workouts went from two of us to thirty of us under a bridge to a Box (Steel Caliber Crossfit). It is a Box around which so many of our lives now revolve. And, it draws in more of us everyday.

But just how big can this community get? I don’t think it has a limit, just another theory I have. Here on cmXfit Chad and I comment daily on our workouts, include links to the experts and gather the best information we can. Many of you have hit the “like” button and made comments including the likes of Pat Sherwood, Carl Paoli, and…. It is that kind of encouragement, advice and participation that keeps us all going. It is why I say that the Crossfit Community has no limits. We are all in this together, no matter your life experiences or fitness level. We support each other.

What else can the Crossfit community do? It certainly has improved my scrabble game. Daniel Tyminski plays a killer scrabble game. I’ve never met the guy but he’s kicked up my workouts AND my vocabulary.

Saturday, November 16, 2013

Weekend Muscle

Warm-up:

Row 1 minute on/ 1 minute off for 10 minutes.

Strength: Bench Press (5-3-1)
Wendler Week 3
(Rest 3-5 minutes between WORK sets)
 
75% x 5
85% x 3
95% x 1+

-Warm up in sets of 5 until 1st working set, you should reach your 1st working set after 3-4 sets

-Percentages based off of 90% of your 1RM (ex. if your max Bench Press is 135#, your percentages will be based off of 90% of 135# (120#).

-When you see 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.

Metcon (Time)
 
- Record total time for all.
- 40 minute Time Cap


21-18-15-12-9-6
Sumo Deadlift High Pull (115/75)
Wall Ball (20/14)


– Rest 5 min –

21-18-15-12-9-6
Shoulder to Overhead (115/75)
KB Swings (70/53
)
 

Friday, November 15, 2013

Can't Stop, Won't Stop


Another great track workout from NC Lab (Click Link)

Follow all of the NC Lab Crew on Instagram and Twitter!

Jason: @jasonkhalipa
Pat: @patbarbercf
Garret: @garret0329
Molly: @cfmollyv
Coach Chris: @hinshaw363 (Track Coach)
Alex: @arollcf
Miranda: @crossfitmiranda
NorCal CrossFit: @norcalcrossfit

We are privileged that they put these out weekly and have seen great improvement in all aspects of our training by being consistent each week. You don't always need to go into the gym to get a great workout.

Enjoy..

Track Workout

1 x 1000m warm-up

Chad: (6:00 mile PR = 1000m pace target of 4:21 (52/200m)
Mike: (7:00 mile PR = 1000m pace target of 4:55 (59/200m)

3 min rest

8 x 500m (200m/300m) w/ 100m walking rest between rounds

3 min rest

1 x 1000m warm down

Chad: (6:00 mile PR = 1000mpace target of 4:21 (52/200m)
Mike: (7:00 mile PR = 1000mpace target of 4:55 (59/200m)

Workout Pacing

(The 1000s should be paced ~60 seconds slower than your mile PR time.)

Examples:

5:00 mile PR = 1000m pace target of 3:44 (45/200m)
5:30 mile PR = 1000m pace target of 4:02 (49/200m)
6:00 mile PR = 1000mpace target of 4:21 (52/200m)
6:30 mile PR = 1000m pace target of 4:40 (56/200m
7:00 mile PR = 1000mpace target of 4:55 (59/200m)
7:30 mile PR = 1000m pace target of 5:17 (63/200m)
8:00 mile PR = 1000mpace target of 5:36 (67/200m)
8:30 mile PR = 1000m pace target of 5:54 (71/200m)

The core of this workout is the 8 x 500 meter repeats. The 500s will be broken up into a 200 at a moderate pace and then straight into a hard 300. The opening 200m pace will be the same as your 1000m pace. As example, a 6min mile PR would have a pace target of 52 sec for the 200 meters. Your 300m pace target equals your 400m PR time. As example, a 60sec 400m PR would have a pace target of 60sec for each 300 meter interval.

Workout Priority

The 100m of walking rests in the 500s are very short. Don’t waste your rest during those early rounds. Recovery is going to become critical. Your top priority is getting your heart rate down as soon as you finish each interval. Next focus on getting your body recovered. Finally, with 10 meters remaining, get your mind ready for that next 500. It is very important to develop routines when performing intervals. Perform your routines often enough – they became reactionary.

Thursday, November 14, 2013

Sweat Equity


Warm-up (MetCon): Complete as many rounds as possible in 8 minutes of:

10 KB Swings (70/53)
10 AbMat
10 Push Ups

Strength: Back Squat (5-3-1) 
(Rest 3-5 minutes between WORK sets)

75% x 5
85% x 3
95% x 1+

-Warm up in sets of 5 until 1st working set, you should reach your 1st working set after 3-4 sets

-Percentages based off of 90% of your 1RM (ex. if your max Back Squat is 135#, your percentages will be based off of 90% of 135# (120#).

-When you see 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.

Strength: EMOM for 15 Minutes:

Alternating Front Rack Reverse Lunge x 6 (135/95)

-Bar must be taken from the ground.

Avoiding "Controlled Falling" by: Kaitlin Hardy



After 20+ years of gymnastics, my brain is hardwired to focus on perfect form and technique before I move on to the next progression of any skill. Crossfit athletes need to focus on mastering a perfect handstand before they can move on to handstand walks or handstand push-ups successfully.

In order to avoid the “controlled falling” method of handstand walks, gymnasts start by learning to shift their weight back and forth while holding a handstand against the wall. With your stomach against the wall, and focusing on perfect handstand form and technique, gently move your body weight left and right. To start, you don’t even have to worry about picking your hands up off of the floor, just focus on pushing all the way through your shoulders and maintaining your balance. You want to keep your weight balanced over your midline. Eventually you can work towards picking your hands up off the floor, then tapping your shoulders, and then finally bringing your whole arm up to meet your legs. It helps to keep your arms exactly shoulder width apart and no wider.

After you have mastered shifting your weight, you’re ready to start walking. The most common mistake that I see in the box is a tendency to forget thinking about the form that was mastered against the wall. I suggest having a partner stand behind you holding onto your ankles as you being to move forward so that you can work on learning correct technique from the get-go instead of developing poor habits.

A master handstand walker should be able to move forward, backwards, and to the left and right. The only way to have that kind of control over your movement is to maintain perfect handstand position!

Wednesday, November 13, 2013

Clean it up.


Warm-up (Skill): 3 Rounds, not for time of:

OH Squat hold x 20 Seconds

DB Snatch x 8-10 reps each arm

*Outside of being an awesome trap builder, I like the overhead shrug because it helps increase capacity for holding or carrying heavy stuff above your head. Moreover, if you’re someone who sits in scapular depression, this can be a good exercise to help bring you up to neutral.

MetCon: EMOM for 10 Minutes: 

5 Strict Pullups


Strength: Six Sets of: High Hang Clean + Power Clean + Jerk

-Drop the weight after the Hang Clean, Reset, then perform the clean and jerk.

-Progressively RAMP up each set.

-Rest (2) Minutes between sets

Strength: Shoulder Press (5-3-1) 
(Rest 3-5 minutes between working sets)

75% x 5
85% x 3
95% x 1+


-Warm up in sets of 5 until 1st working set, you should reach your 1st working set after 3-4 sets

-Percentages based off of 90% of your 1RM (ex. if your max Strict Press is 135#, your percentages will be based off of 90% of 135# (120#).

-When you see 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.

MetCon: Complete as many reps as possible in 6 minutes of:

10 Ring Dips
10 Pull-Ups



Tuesday, November 12, 2013

Double or Nothin'.


Warm-up:Limber 11

Warm-up (Skill): 3 Sets of: 

OH Squat Hold (Barbell) x 20 Seconds
Box Jump x 10
Air Squat x 10

Strength: EMOM for 10 minutes: Hang Snatch + Snatch (75-85% of 1-RM snatch)

-Perform (1) Hang Snatch from just above the knee. Drop the bar (if possible), reset, and perform a full snatch from the ground.

-NO TOUCH & GO.

Strength (Superset): Three sets of:

Snatch Deadlift x 3 reps @ 110% Snatch 
-Rest 45 Seconds
Strict Handstand Push-Ups x 10-15 reps

-Rest 45 Seconds
Strength: Front Squat (5-3-1)
(Rest 3-5 minutes between WORK sets)

75% x 5
85% x 3
95% x 1+


-Warm up in sets of 5 until 1st working set, you should reach your 1st working set after 3-4 sets

-Percentages based off of 90% of your 1RM (ex. if your max Front Squat is 290#, your percentages will be based off of 90% of 290# (260#).

-When you see 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.

MetCon: Every minute, on the minute, for 6 minutes:

20 Double-Unders
10 Toes to Bar
10 Double-Unders

Monday, November 11, 2013

Can I drink alcohol and still achieve my fitness goals?

CAN I DRINK AND STILL ACHIEVE MY PHYSIQUE GOALS? ALCOHOL/WINE SLOWS THE PROCESS BY WHICH YOUR BODY BURNS FAT!

Sure...like dark chocolate, wine does offer some health benefits BUT also offers a halt in losing weight! If you are simply looking to lead a healthy lifestyle, then do not move forward with this post. But, if you are looking to lead a healthy lifestyle AND progress with your weight loss/physique goals, continue to read:) I pick on wine because I am most often asked about it or hear people say "but wine has health benefits to it." Regardless, alcohol calories you consume aren't stored. Instead, they're converted to acetate, a type of fuel that the body burns quickly. As a result, you burn off your alcohol calories before you burn the fat you are trying to eliminate by increasing your exercise and cutting back on your food intake. You can work wine into your healthy lifestyle, but to do so, you'll have to account for the calories. (However, for more extreme goals, such as a figure/fitness competition, alcohol should be completely nixed -‐to a competitor’s physique, alcohol is extreme poison)! And don’t think you can make up the damage, by doing extra gym time! That first sip has already caused damage and has halted progress. Unlike a fatty reward meal that has some benefits to the metabolism, alcohol has zero.

Alcohol/Wine is metabolized differently than other foods and beverages. Under normal conditions, your body gets its energy from the calories in carbohydrates, fats and proteins that need to be slowly digested in the stomach—but not when alcohol is present. When alcohol is consumed, it gets special privileges and needs no digestion. The alcohol molecules diffuse through the stomach wall as soon as they arrive. This reaction is slightly slowed when there is also food in your system, but as soon as the mixed contents enter the small intestine, the alcohol grabs first place and is absorbed quickly. The alcohol then arrives at the liver for processing. The liver places all of its attention on the alcohol. Therefore, the carbohydrates (glucose) and dietary fats are just changed into body fat, waiting to be carried away for PERMANENT FAT STORAGE in the body. When one is taking on a healthier lifestyle, working towards weight loss goals, I do believe that nothing should be completely nixed. This would not be lifestyle otherwise. When it comes to wine/alcohol though, you just need to be aware of the potential it has in slowing weight loss progress. In order to still enjoy some vino, AND achieve goals, I recommend to save it to one night a week, preferably a weekend night, after you've had a nice long consistent week of clean eating!

Saturday, November 9, 2013

Weekend Warriors

Strength: Bench Press  3 x 3
(Wendler week 2)
(rest 3-5 minutes between WORK sets)
Set 1: 70% x 3
Set 2: 80% x 3
Set 3: 90% x 3+
Strength: Back Squat 3 x 5 
(Wendler week 2)
(rest 3-5 minutes between WORK sets)

Set 1: 70% x 3
Set 2: 80% x 3
Set 3: 90% x 3+

-Warm up in sets of 3 until 1st working set, you should reach your 1st working set after 3-4 sets

-Percentages based off of 90% of your 1RM (ex. if your max bench press is 290#, your percentages will be based off of 90% of 290# (260#).

-When you see 3+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.


MetCon (AMRAP): As many rounds as possible in 16 minutes of,

BUY-IN: 50 Box Jumps (24/20)

With Remaining time:


7 Front Squats (135/95)
14 Toes 2 Bar
21 Double Unders

Friday, November 8, 2013

Barbell Gymnastics.


Warm-up (Skill): 3 Rounds, not for time of:

OH Squat hold x 20 Seconds
10 DB Snatches (55/35)

-then-


Burgener Warm-Up

Strength: Every 2:00, for 5 sets: 3-Position Snatch

- complex of high hang snatch, above knee snatch, and snatch 
- progressively load.

Strength: Every 2:00, for 5 sets: Hang Power Clean x 3

- progressively load to a heavy set of 3.

MetCon: 3 Rounds for time(s) of: Barbell Complex x 8
-Deadlift 
-Hang Clean 
-Reverse Lunge (L) 
-Reverse Lunge (R) 
-Jerk 

- Men - 95-115 lbs. 
- Women - 65-75 lbs. 
- Knee should gently kiss the mat on each lunge. 
- Rest exactly (3) minutes between complete rounds.

Thursday, November 7, 2013

Cleaning in progress.


Warm-up (Skill): 3 Rounds, not for time of:

300m Row
OH Squat hold x 20 Seconds
-then-


Strength: Six sets of: Halting Clean Deadlift + Hang Clean

- Pull barbell from floor to just above the knee and pause for 1-2 seconds. 

– You should feel weight distributed through mid and rear foot, tension through your hamstings, and lats should actively pull the barbell into your thighs, then stand tall, then clean (Full SQUAT) from the high hang position.

Strength: Back Squat 3 x 3 (Wendler Week 2)
(Rest 3-5 minutes between WORK sets)


70% x 3
80% x 3
90% x 3+

-Warm up in sets of 3 until 1st WORK set, you should reach the 1st set after 3-4 sets.

-Percentages based off of 90% of your 1RM (ex. if your max Back Squat is 225#, your percentages will be based off of 90% of 225# (205#).

-When you see 3+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.


MetCon: 10 x 300m Row/ 1 Min. rest between rounds

- Stay consistent


Wednesday, November 6, 2013

Nutrition Tip #1: Angie Fenstermacher

cmXfit welcomes Angie Fenstermacher! The following is the first in a series of articles to help you fuel your workouts with proper nutrition. A must read!  

Comments and questions are welcome. Be sure to check her out at Angie's Way or on Facebook @ Angie's Way Nutrition Consultants

SKIPPING MEALS WILL SET YOU BACK  


Skipping meals or anything that curves someone’s appetite (Pills, powders, supplements, programs, etc.) to a point where they are not eating for long, is a set up for guaranteed plateaus, metabolic damage and a life of yo-‐yo dieting… Not eating for long periods of time will: 
1. Drop blood sugar which will prevent your body from using fat for energy. 

2. Will cause your body to revert to using muscle for energy which will slow down your metabolism.

3. This muscle loss in turn will cause your body to store more fat in the long term. Eating smaller, more frequent meals can help stabilize blood glucose levels. Small meals typically contain less glucose than larger meals and cause blood sugar to increase at a much slower rate. This fact makes eating smalls meals especially helpful for people with diabetes or hypoglycemia.


Walk This Way.


Warm-up (Skill): 3 Rounds, not for time of:

OH Squat hold x 20 Seconds
OH Lunge (Bar) x 10
Band Pull apart x 15

Strength: Strict Press (3 x 3) (Wendler Week 2)
(Rest 3-5 minutes between working sets)

70% x 3
80% x 3
90% x 3+

-Warm up in sets of 3 until 1st WORK set, you should reach the 1st set after 3-4 sets.

-Percentages based off of 90% of your 1RM (ex. if your max Strict Press is 135#, your percentages will be based off of 90% of 135# (120#).

-When you see 3+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.

Strength: Six Sets of: Push Press + Push Jerk + Split Jerk
(Rest 2-3 minutes)

-This is a pressing complex, you unrack the barbell and do (1) push press, reset, then do (1) push jerk, reset, and finish with (1) split jerk. This is (1) set.

-Progressively ramp up the weight.

MetCon (Strength): EMOM for 20 Minutes:

Even – (15/10) Ring Dips
Odd – 10 Pull-Ups (working to establish optimal efficiency – staying relaxed and in rhythm on the bar)

Tuesday, November 5, 2013

Handstands 101: Kaitlin Hardy

cmxfit welcomes Kaitlin Hardy, former Parkettes Gymnastics Junior Olympic National Championships Qualifier, NCAA Division 1 Gymnastics Varsity Letter Winner at Cornell University, as a contributor. Handstands 101, a must read:

Handstands 101:

 


A handstand is not a strength move; holding a handstand is about technique and body awareness. Crossfitters place a lot of emphasis on perfecting form in each of the Olympic lifts, but perfect body alignment in handstands, handstand walks, and handstand pushups rarely gets talked about. 


In the crossfit box, most athletes practice handstands with their back against the wall. But in the gymnastics world, athletes always practice handstands with their stomach facing the wall because this forces them into a better body position. Training with your stomach against the wall makes it easier to focus on the following points:

1. Your head should never be in a neutral position. Instead, you should always be looking at the floor space between your hands. Focus on pulling your head up just enough to see your fingertips.

2. Work on eliminating any space between your shoulders and ears. In order for an overhead squat to be successful, your shoulders need to be engaged to brace the weight of the bar. Apply the same principle when you’re upside down. Work on pushing through your shoulders as much as you can to make yourself as tall as possible against the wall.

3. Maintain a straight bodyline, with your wrists as close to the wall as possible, you should work to have your shoulders touching the wall, your stomach off of the wall, your hips touching the wall, and your feet about an inch away from the wall. Someone watching should be able to draw a straight line from your wrist to your toes.

Perfect body alignment on a handstand can turn the dreaded handstand walk and HSPU into your best exercise!