Christine has been kind enough to volunteer her home for our first meeting to help make sure people get their food dialed in. WE NEED A HEAD COUNT SO RSVP HERE — AND AT THE BOX. The event will be THIS Sunday 1-29-12 at 5pm. The address is 1314 19th st Manhattan Beach, (90266)
We will cover simple adjusting of Calories/Carbs/Fat/Protein
Food logging with internet sites and phone apps
— The rest of this challenge will give us time to “dial” things in so we want to do these meetings every other week (or so depending upon interest), and that will give us the opportunity to learn from each other about what is/isn’t working and how to adjust.
ASK QUESTIONS about specific things so we can plan and cover as much as possible.
Thanks.
Warm-up: Kettlebell
WOD:
Part 1:
5 Thruster +1s (1 thruster + 1push-press = 1 rep)
120M run
rest 1min X 7
*This should take about 60s, scale your load/reps and run to match that time domain
REST 5 MIN AFTER ROUND 7
Part 2:
60s AMRAP Burpee Box jumps
1min rest
X 7
Warm-up: Agility
WOD: (we will need to stagger the start times because of limited rowers)
500m Row, followed immediately by 400M Run (1 single time for both — This should be 4-5.5min of pure guts and grit)
rest 10Min (actively working on hollows/hollow rocks, and front squat rack position)
3 rounds
Warm-up: Mobility
WOD: CrossFit Total
3 attempts at 1RM Back squat – Press – Deadlift
This is part of the Mexico Challenge, so if you don’t make it in it will need to be made up!
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Thought I would add this short video on GMO foods, yet another reason why you should clean up your diet (it’s more then just a trip to Mexico)
And here is another MWOD video to help you squat.
Warm-up: gymnastic day 2
A. HSPU; AMRAP (STRICT) X 3; 4min rest [be working on shoulder mobility on the rest lacrosse ball joy -- if you don't have strict reps do negatives EROM is preferred.]
B. Press@ 30×0; 8reps X 3 sets; 90s rest.
+
3RFT:
200M run
10 Front Squats (3/4BW / 1/2BW)
Warm -Up: Kettlebell
A. 15 minutes to a heavy 3x dead lift
B1. Ring L pullup ladder 1-5 x 3
B2. 3 minute max distance prowler push 160/90#
-posted from Katy’s IPad using evil monkeys
Location:Manhattan Beach
Warm-up: Mobility
A1. Pull-ups@ 30×0; 5×5; 90s
A2. Push-press@ 30×0; 5×5; 90s
+
Row: 20pulls in 60s X 2
Warm-up: Mobility
WOD:
42 Double Unders
21 Box Jump
30 DU
15 BJ
18 DU
9 BJ
3 min rest
21-15-9
Burpees
Med ball/sandbag cleans
5min rest
REPEAT
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I have had a lot of Cholesterol related comments lately, and the further we go into this challenge the more I hope to clear up some things, or at least give you information and let you come to an educated conclusion instead of just what ABC news tells you. Click the link above to go to Chris Masterjohn’s website. There is TONS of info on cholesterol, from chemistry to health to politics. A good resource.
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Here is something I got from Laura in an email a while back (food for thought)
These are the numbers from my lab report from last week. I would say the only thing that is different over the year is the intensity and variation of my workout and the change in diet. Last year, I was running anywhere from 3-5 miles a day but eating whatever I wanted to – lots of Kashi cereal, fruit and toast.
I started eating mostly Paleo in February and have had regular cheat days/beer & wine/birthday cakes but have not had a single whole grain. I have probably eaten more hamburgers and bacon in the last 6 months than I have eaten in my entire life so this recommendation to avoid fatty foods and eat whole grains to lower cholesterol doesn’t make much sense to me at this point.
2010 Pre-Paleo
Cholesterol, Total: 240
HDL Cholesterol: 85
Triglycerides: 149
LDL Cholesterol: 125
2011 – 9 months mostly Paleo
Cholesterol, Total: 228
HDL Cholesterol: 97
Triglycerides: 117
LDL Cholesterol: 108
Warm up
Plyo/ agility/ mobility
“Nancy”
5 RFT
400 m run
15 OHS (95/65)
25 minute cut off
Warm-up: CrossFit
A. 20 pulls in 60s on the rower (post meters)
+
In 2min run 120M and perform AMRAP of Clean and Jerk (.75BW/.5BW) — (post reps)
REST 5 min
X 3
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