Day #23 Tuesday

Warm up

Dips

GHD sit ups

GHD back ext

OHS (Barbell)

Negative HSPU

Skill

Double unders & body positioning for pull ups

WOD

5 rounds of:

Max effort double unders & pull ups       

Day #22 Monday

Warm up & Skill

Speed squats

WOD

Speed squats
3-3-3-3-3-3-3-3-3-3-3-3

How Bad Do You Want It?

Day#20 Saturday

Warm up & Skill
Burgener warm up

• Shrug
• Scare crow
• Muscle snatch
• Drop
• OHS
• Snatch balance
• Hang squat snatch

TEAM WOD
12 minutes to lift as many pounds as possible as a TEAM
(individual totals will be added together)

Day#19 Friday

Warm up & Skill

Pose running technique

Pulling drill

Lunge drill (single & double)

Partner fall drill

Hip driver drill

WOD

5 rounds of:

Run 400m

Row max distance in 60 seconds

Rest 2 minutes

Day#18 Thursday

Warm up & Skill

OHS & box jump

WOD

15 minutes:

Find you 1 rep max OHS & max height box jump

Must read link!

The Beginner’s Guide to the Paleo Diet

http://www.nerdfitness.com/blog/2010/10/04/the-beginners-guide-to-the-paleo-diet/

Day#17 Wednesday

Warm up

Run 400m

OHS

KBS

Pull ups

Dips

Skill

Review: jump lunges & battle ropes

WOD

3 rounds of one minute of work followed by one minute rest:

·         Jump lunges

·         KBS

·         Battle ropes

Day#16 Tuesday

Warm up

Parallette tuck or L-sit

Parallette push ups

Parallette jump overs

Skill

DB floor press

WOD

Three rounds of:

Floor press 30 reps

Run 400m

Elleora Sky Traitz is here

Today is the day!

The baby is coming!!!


PT sessions Canceled for Monday & Matt will be covering for classes.

Day#15 Monday

Monday

Warm up

Strict pull ups

Strict ring dips

Strict toes to bar

GHD back ext

OHS with barbell

Skill

Movement standards for box jumps and toes to bar

WOD

For time:

21-15-9

Toes to bar & box jumps

Cash out:

3 rounds of:

Max effort strict pull ups

Power Speed Endurance

Day #13 Saturday

Warm up
Run 400m
AB mat sit up
GHD back ext
Dips
Push ups
OHS


Skill
TEAM selection & WOD briefing 


TEAM WOD
(TEAMS of 3)
3 minute AMRAP
MB relay


3 minute AMRAP
Wall ball (ball hit ground the TEAM losses 5 points)


3 minute AMRAP
Pull ups

Day #12 Friday

Warm up

Single arm DB press

Plate famers carry

GHD back ext

OHS barbell

Skill

Stone ground to shoulder

WOD

Complete the following (15 minute CAP):

100 push press

50 stone ground to shoulder

75 KBS

Day #11 Thursday

Warm up

Hold the following the positions:

·         Tuck

·         Pike

·         Straddle

·         Hollow

Skill

Muscle ups

WOD

12 minute AMRAP

Run 200m

Muscle ups 2-4-6-8…..

Most amazing humans in the world

Day #10 Wednesday

Warm up & Skill

Rowing technique

MB cleans

WOD

Complete the following:

Row 1K

50 toes to bar

100 MB cleans

For all you Moms

Open for business

Day #9 Tuesday

Warm up

Dips

Strict pull ups

GHD sit ups

GHD back ext

OHS barbell

Skill

Thrusters

WOD

10 minute AMRAP

Thrusters 3-6-9-12-15-18-21…

Pull ups 3-6-9-12-15-18-21…

It might happen tonight....

I'll keep you posted...

Day #8 Monday

Warm up & Skill

Pose running technique

Hold pose & change of support

Partner falling drill/ follow the hand

Partner pose reinforcement (hands on shoulders)

WOD

20 minute AMRAP

Run 600m

Battle rope/chain 30reps

Rope climbing protection

Hello all:


Please get your self some shin/lower leg support for some rope climbs.


See the following link: http://www.mcdavidusa.com/search.aspx?keyword=shin

Speed taping your hands

Day #6 Saturday

Warm up
Inch worm
Dynamic walk
Walking Sampson
Toy soldiers


Skill
Man makers
(DB- down/ push up/ row R&L/ up/ clean/ thruster)


TEAM WOD
In TEAMs of 3 complete the following:
Run 1000m (accumulate as a TEAM)
50 man makers
150 toes to rings
Run 1000m (accumulate as a TEAM)

Day #5 Friday

Warm up

Wall climbs

Inversion to skin the cat to lower

Hollow rocks

Super rocks

Skill

Transitions into movements and psychological tips

WOD

 “Cindy”

20 minute AMRAP

5 pull ups

10 push ups

15 air squats

Day #4 Thursday

Partner warm up

MB sit ups

MB chest pass

MB hip toss

Wall ball

Skill

Band distraction bus stretch

WOD

Complete 7 rounds of:

20 wall ball shots

Run 200m

The Zone Diet Explained

Most serious CrossFitters adhere to either the Paleo Diet, the Zone Diet, or some blend of the two. Christina and Jeff Barnett have compiled some information on the Zone Diet to make it easy for anyone to understand, complete with a thorough Zone block chart and pictures of example Zone meals. While we actually recommend first focusing on quality of food by shopping the perimeter of the grocery store, balancing your portions and carb/protein/fat intake with the Zone is an incredibly valuable tool for both elite athletes seeking the best CrossFit diet and everyday people seeking weight loss. To take your nutrition to the next level you need the hormonal balance that the Zone Diet provides.  Read on to find out more, and when you’re done use this PDF file to find the block equivalent of most common foods.  It’s even color-coded! Figuring out your perfect 4 block zone dinner couldn’t be easier.crossfit diet

Diet comes from the Greek language and means “way of life”. A diet is a lifestyle–not a set of draconian rules that you blindly follow. The Zone Diet controls gene expression and hormonal balance to give you the longer and better life to which we all aspire.

The Zone diet is primarily concerned with controlling your hormones.  Hormonal balance affects all important components of your wellness: body composition, energy utilization, blood chemistry, and much more.  Food is a drug.  This may seem shocking, but think about the definition of a drug.  Loosely, ingesting drugs causes physiological changes in your body.  Ingesting food has the same effect.  It can bring about positive or negative changes in your body.  Would you take 17 Tylenol capsules for a headache?  Would you consume expired, low-quality medicine?  Of course not.  Then why should we expect different results when we feed our bodies 17 times our necessary food intake, and comprise our diet of low-quality processed garbage with no nutritional value?  You see the results of this lifestyle in America today.

The Zone Diet isn’t about eating “low-carb” or “high-protein” or anything like that. It’s a diet balanced in

• Protein (lean, natural meats are preferred)

• Carbs (mostly low glycemic-load fruits and vegetables)

• Fat (one of the most important macronutrients!)

With the right balance of protein, carbohydrates and fats, you can control three major hormones generated by the human diet – insulin, glucagon and eicosanoids.

Insulin – A storage hormone. Excess insulin makes you fat and keeps you fat. It also acceleratessilent inflammation.

Glucagon – A mobilization hormone that tells the body to release stored carbohydrates at a steady rate, leading to stabilized blood sugar levels. This is key for optimal mental and physical performance.

Eicosanoids – These are the hormones that ultimately control silent inflammation. They are also master hormones that indirectly orchestrate a vast array of other hormonal systems in your body.

June Trainer Highlights

Day #3 Wednesday

Burgener Warm up

Shrug

Scare crow

Muscle snatch

Drop

Power snatch

Skill

Power snatch

WOD

12 minute AMRAP

7 power snatch

7 bar facing burpees

10 push ups

Paleo Zone help...

My people!


Check out some of these sites:


http://stevepaleo.blogspot.com/


http://frontrangecrossfit.typepad.com/nutrition/files/frcf_nutrition_packet.pdf

Day #2 Tuesday

Warm up

Strict ring dips to true support

Strict pull ups

Strict toes to bar

GHD back ext

OHS with barbell

Skill

Band distraction Sampson

WOD

3 rounds of:

Run 400m

30 walking lunges

When you mess up on your diet – What do you do next?

When you mess up on your diet – What do you do next?

Posted on July 6, 2012 by Julianne

So you start your new diet – maybe it’s a paleo challenge. 30 days strict. (Or perhaps it’s another diet / eating plan you decided to take on). Perhaps you also committed to other lifestyle changes.

You start with enthusiasm. You look forward to being in control of your intake, eating in a more disciplined and healthy way. You also look forward to the results your effort will bring; health improvements, body composition changes, improved sports performance.

All goes well for a few days or a week, or maybe even two.

And then:

- Someone brings a cake to work – and you can’t resist a piece.

- It’s your best friend’s birthday and you have a glass of wine (or 5), and your self-control goes out the window and you don’t care what you put in your mouth.

- You are thoroughly sick of eating boring vegetables, and that bar of chocolate just jumps into your mouth, because lets face it – you deserve it – you’ve been so good.

What happens next? Guilt?

You have a piece of cake at work,  or the bar of chocolate – but you don’t really enjoy it, you eat it quickly and guiltily. You regret your slip in self-control. You beat yourself up. You are annoyed at your weakness.

And then what do you do? What is the next decision you make?

Do you then decide to starve yourself – punishment? Or do you give up?

I frequently see the giving up. “I’ve blown my diet now – I’ll just eat what I feel like for the rest of the day” Then the rest of the day you eat whatever rubbish you feel like, with a mixture of relish and guilt. The next morning the scales show a 2 pound increase in weight, so you feel even more disheartened. You were going to have a good day today – but you feel so crap about what the scales just old you that you don’t see the point anymore. (You lose sight of the fact that the majority of the weight you have gained will be water, glycogen, and probably food in your intestines, from the carb and food loading)

Here’s an analogy for you to consider:

If you are late for work one day, what do you do? Do you beat yourself up for being so weak, then decide that seeing as you’ve blown it today you might as well be late everyday, and for every appointment?

Or you have just messed up a work project, or assignment, or presentation – what ever. Do you then say “Blow it – I don’t care – I’m just going to give up and do badwork from now on”?

Most people I know don’t do that.

If I’m late, I look at what contributed to me being late, and commit to being on time at the very next appointment.

If I messed up an assignment, or something at work  didn’t go as well as it should have, or I let someone down – I might ask for feedback and advice, get support, analyse what happened and work out a strategy to improve.

So why do we have a grown up response to one broken commitment (say at work, but could be a relationship problem etc) and a completely immature and childish reaction in another area of life? (In this case your commitment to healthy eating)

Is this you? If so what will you do next time?

Here is what I find works for me.

If there is a glass of wine or a goody that is tempting – I choose to have it – or not. We often act as though someone else is making us, or we can’t help ourself, we HAVE to make up a justification, and that justification is how we let ourself off the hook. If you don’t know what I mean by this – take a look at the next sentence and fill in the rest

I ate it because ____________ Whatever is after the because, is your justification. A justification in some circumstances is the way you excuse yourself and let yourself off the hook. It stops you taking responsibility for your action. (You blame something or someone else)

A more useful and guilt free way of having something that isn’t on the food list, is to choose. I’m going to my best friends party – so I choose to have a 2 glasses of wine, and I will enjoy it, guilt free. I put it on my list – just for today.

When you are next offered a piece of cake – will you choose it – or not choose it? If you do choose it – will you then be responsible for your choice – WITHOUT GUILT? If you do choose to eat a piece of cake – ENJOY IT. Savour it, eat it slowly and thoughtfully. Eating one piece of cake does not make you a failure – if you chose it thoughtfully, taking full responsibility for the consequences.

However – maybe you did just eat a some junk food. And you felt guilty. Fair enough, you let yourself down. Now handle the mess-up like you might any other mess up – say at work. Look at what contributed, figure out a strategy to avoid messing up again, and recommit.

Another way I have “all or nothing” or “I’m a failure if I mess up once” clients look at their eating habits is in percentages. In lots of other areas of life we aren’t perfect. If you were to rate yourself in your job – would you give yourself 100%? In your relationship, or as a parent? I know I wouldn’t. Yet why do we think in our eating – it’s either 100% or give up? Give yourself a mark out of 100 – anything over 80 is an A after all.

Something else to consider – Our environment is NOT set up to support us, any of us.

When we go to work – there is usually a strong external support. We will get in trouble if we are late, or do not do the work our boss expects of us. Even if we are self-employed – we don’t like to let people down, we value our reputation, and we need to earn money.

Our eating though is different. As a hunter – gatherer our environment dictated what we could eat, and we needed to put in considerable physical effort to procure and prepare our food. No longer. We have NO (or practically no) external factors stopping us eating whatever we feel like, what’s more our external environment actually encourages to eat things that do not support our health. We must either create an external environment that supports us, OR create a strong internal drive that can resist the lack of external support.

That takes something, often huge willpower, which goes against (IMO) all our natural drives. Think about it; hunter -gatherers or even agriculturalists (growing their own food) had to put considerable willpower and work into getting food. We have to put considerable willpower and mental work into stopping eating. A very unnatural habit from a survival point of view. This is why it is not easy. However this does not mean it is impossible. It takes effort and we need to acknowledge that. Stop thinking it SHOULD be easy, it is more likely to be hard. Acknowledge your successes, however small they might look.

Change your habits – Great articles from Whole9

Change your habits: Part 1, The cue

Change your habits: Part 2, Willpower

June Highlights!

Day #1 Monday

Warm up & Skill

Clean and jerk

WOD

“Grace”

30 squat clean and jerk for time

Sample Meal Plans

BY WELLNESS MAMA40 COMMENTS AND 0 REACTIONS

A recent commenter brought to my attention that I have not yet published any sample meal plans. I have been meaning to get this up for a while, so here they finally are. For my family, breakfast is always vegetable and meat omelets and occasionally almond pancakes with fresh strawberries. Lunch is some variation of leftovers from the night before on a salad or wrapped in romaine lettuce. Dinner is always a protein and lots of veggies. Have better ideas for meals? Leave some feedback!

“Wellness Lifestyle” One Week Meal Plans

Note: Breakfast each day is 2 egg omelet with as much veggies and meats as you want to add (can be good use for some leftovers from night before)

Day 1

Lunch-Chicken salad over lettuce with carrot sticks