123113 WOD

BUY IN

6 Wall to Wall Runs

2 High Knees

2 Toy Soldiers

EMOM for 6 Min

5 Burpees

WOD

Open WOD 13.2

10 Min AMRAP

5 Shoulder to Overhead 115/75

10 Deadlifts 115/75

15 Box Jumps 24/20

CASH OUT

Plank Hold for as long as you can

123013 WOD

BUY IN
Row 400m
20 Air Squats
30 Sec Handstand Hold
Burgner Warmup with Barbell

WOD
5 Rounds
5 Power Snatches 95/65
10 Overhead Squats 95/65
15 Over the Bar Bupees

CASH OUT
Practice Free Standing Handstand Pushup

122013 WOD

BUY IN

Row 300m

30 Sec handstand Hold

20 Air Squats

20 Situps

10 pushups

WOD

"12 Days of Christmas"

Performed just like the song

1 Handstand Push Up
2 Pistols
3 Ring Dips
4 Knees To Elbows
5 Burpee Pull Ups
6 Box Jumps, 24/20
7 Wall Balls, 20/14
8 Kettlebell Swings, 53/35
9 Deadlifts, 115/75
10 Front Squats, 115/75
11 Clean & Jerks, 115/75
12 Turkish Get Ups, 53/35

CASH OUT

Have a Merry Christmas

121913 WOD // Happy Birthday Jessica

BUY IN
8 wall to wall runs
2 High Knees
2 Toy Soldiers
30 Windmills forward and backward
15 Jumping Squats

WOD
Happy Birthday Jessica

3 Rounds
10 Lunges
10 Air Squats
100 Single Unders
200m row
20 Double Unders
20 Situps
20 Back Extension

CASH OUT
3 x 45 sec Weighted Plank Holds

121813 WOD

BUY IN
3 Rounds
30 Sec Handstand Hold
15 Hang Power Cleans 45

WOD
3 Rounds
15 Hang Power Cleans 135/95
15 Burpees

CASH OUT
Hand Stand Walk Practice
--------------------
If you have a friend you would like to invite to the gym, if they join in January they will get the month of February free.
--------------------
Please look at Monday's blog to view the rules of the January contest.
--------------------
If any of you would like to order some pizza, maybe Messengers, on Friday after the 4:30 WOD please stay and we will have an impromptu Militia Box Christmas party. Bring some beers for you and some soda for your kiddos and we'll sit by the fire and eat some pizza. Please text me at 989-8307 if you plan on staying so I can. hang out with your Militia family before our week off from the gym. Then get ready to get back in here to kick it hard for the new year.

121713 WOD

 

BUY IN
400m Row
100 Single Unders
20 Pushups
20 Situps


WOD
2 Rounds
40 Air Squats
15 Push Press, 115/75 lbs
40 Wall Balls, 20/14 lbs
15 Handstand Push-ups
10 Squat Snatches, 115/75 lbs
1 Rope Climb

CASH OUT

Couch Stretch

Quad Smash

121613 WOD

 

BUY IN
6 Wall to Wall Runs
4 Karaoke's
2 High Knees
2 Wheel Barrow Walks with a partner

WOD 1
30 Burpees for time

(Rest 3 minutes)

WOD 2
12 min AMRAP
50 Double Unders
4 Wall Walks
1 Muscle-up

CASH OUT
30 Hollow Rocks
----------------------
NO YOGA FOR THE NEXT 3 WEEKS
----------------------
THE GYM WILL BE CLOSED ALL NEXT WEEK FOR CHRISTMAS
----------------------
Monday, Dec. 30 will be a normal day, Tuesday Dec. 31 (New Years Eve) will not have a 5:30 p.m. and Wed. Jan. 1st we will only have a 1:00. This will be the beginning of our contest.
---------------------
CONTEST...Like last year it will be from Jan 1 to Valentines Day. You will choose a team, either Paleo, Zone, or 4-Hour Body. This contest is not about losing weight, it's about getting our diet under control. Whether you continue eating like this after the 6 weeks is through or not, you will walk away from it with the knowledge of what eating clean and focusing on your diet brings. Like I said, it's not about losing weight, but you will definitely lose weight.
*Please google these three diets and choose one.
*The first week of Jan. join a team, each day for 6 weeks you will put a stamp by your name on your team sheet if you have accomplished certain things...
***Sticking to your diet of choice
***Working out in our gym at least 5 days in the week
***Drinking 48 oz of water every day
***Taking a vitamin and Fish Oil every day
***Reading 6 chapters of the New Testament
***You are aloud 1 cheat day a week
***A bonus will be keeping track of your grams of sugar. We will play a little game of golf with your sugar intake. There will be a separate board for those who want to join in the game. Please keep your tally. The person with the lowest score wins.
***We will have a weekly challenge...I'm afraid to mention it because you all will leave....I mean forever....Fran Monday's. Every Monday. We will see how our good diet will improve our cardio and strength and Fran is the perfect workout to do this with. Plus if we do it 5 weeks in a row maybe hearing the name of "Fran" wont make us hyperventilate.
***On Valentines Day we will have a party and a WOD and the winning team will be announced.

121313 WOD

 

BUY IN
5 x 200m Row Sprints (30 sec rest in between each)
15 Box Jumps
20 Walking Lunges
30 Air Squats

WOD
21-15-9
Weighted Box Step ups 95/65 on 20" box
Kettle Bell Swings 70/53
Wall Balls 20/14

CASH OUT
Hamstring Mobility Work

121213 WOD

 

BUY IN
6 Wall to Wall Runs
2 High Knees
2 Toy Soldiers
4 Wall Walks

WOD 1
6 Min AMRAP
6 Dumbell Push Press 45's/30's
30 Feet Forward/Back Shuttle Run

Rest 3 Min

WOD 2
4 Min AMRAP
6 Toes to Bar
12 Double Unders

CASH OUT
Weighted Pull Ups
3-3-3-3-3

121113 WOD

 

U.S. Army First Sergeant Michael "Hammer" Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.

He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.

BUY IN
Row 300m
--3 rounds--
10 MedBall Clean and Jerks
10 Ring Rows

WOD
"Hammer"
5 Rounds (each for time)
5 Power Cleans 135/95
10 Front Squats 135/95
5 Jerks 135/95
20 Pullups

Rest 1:30 between rounds

CASH OUT
T-Spine LAX Ball Mob

121013 WOD

 

BUY IN
2 High Knees
2 Toy Soldiers
--3 Rounds--
7 Pushups
1 Burpee Sprint (skip back)


STRENGTH
Floor Press
2-2-2-2-2

METCON
3 rounds
10 Deadlifts 275/185
50 Double Unders

CASH OUT
Muscle Up Technique Work

120913 WOD

 

BUY IN
Row 500m
2 High Knees
20 Air Squats
2 Toy Soildiers
20 windmills
Hip Stretches

Work up to heavy 5 rep for the overhead squat

STRENGTH
Overhead Squat
5-5-5
As heavy as you can each set

METCON
4 Rounds
Row 200m
15 Ring Dips

CASHOUT
3 x 45 sec weighted plank

120613 WOD

 

BUY IN
Row 600m
2 High knees
--2 rounds--
10 PVC Pass Throughs
10 Push ups
10 Overhead Squats w/ empty bar

WOD
Jeremy
21-15-9
Overhead Squats 95/65
Burpees

CASH OUT
Decline Deficit Pushups (add weight if you can)
10-10-10

120513 WOD

 

BUY IN
6 Wall to Wall Runs
2 Toy Soldiers
2 High Knees
2 Burpee Sprints


SQUAT DAY

3 Rep Max Front Box Squat
Setup a box that is just below your knee height, or a shorter box and stack some plates up to get the right height. Slowly descend until you are sitting on the box. If you notice in the above video he puts his entire weight on the box and sits back slightly. Then lean forward slightly to get the momentum to come up.

Workup slowly starting with an empty bar. Don't worry about setting PR just get to the heaviest 3 rep you can for today.

Once you've found your 3 rep max perform
5-5-5-5-5 at 90% of the 3 RM.

CASH OUT
Lax Ball Hamstring Tack and Stretch
----------------------------
YOGA TONIGHT @ 6:30

120413 WOD

 

Losing That Pesky Body Fat part 2

Yesterday I shared about the importance of hormone balance in losing body fat. We do that through eating a proper diet of meat, veggies, fruit, and healthy fats. This is the most important aspect of losing body fat. But we can supercharge the results by increasing our basal metabolism.

Metabolism is basically our bodies process of converting food to energy and then using it to keep us alive. Think of it like an engine burning fuel to stay running. If you can get your engine to run a little faster and require a bit more energy to run then you'll use more energy throughout the day.

Often when people think about burning body fat they think they need to workout more.  We can't workout all day, and as I mentioned yesterday our body uses the carbohydrate stored in our muscles and liver for fueling exercise anyway. So how do we supercharge our engine to burn more fat for energy throughout the day. A couple things.

1. Make sure our engine is running as efficiently as possible. 

We have 4 metabolic pathways in our body. In simple terms it is like having 4 speeds on our human engine. These are the different ways our body accesses our stored fuel and uses it for energy. This is why our CrossFit workouts are constantly varied. We do short sprint workouts, we do intervals, we lift weights, and we workout for different lengths of time. Our body accesses fuel for energy differently based on the type of activity we're engaged in. So working all the metabolic pathways is important to keeping our engine running as efficiently as possible.

2. Build Muscle

Muscle is active tissue. It needs to fuel itself constantly. The more muscle you have the more energy you need to go about your day. You'll burn more energy just sitting at your desk, or sleeping. This is why we have heavy strength days. This is why they are important.

When you pair up the effects of diet that keeps our bodies fueled by fat and not carbohydrate and the increased burning of dietary and body fat due to increased muscle you can see rapid loss of body fat.

For any ladies that are concerned about getting "too big" or "mannish," don't worry. It's not going to happen. If you are eating the proper diet you'll be getting enough calories to support your life but not so much that you gain size. Remember you can gain muscle without gaining size, because muscle is more dense than fat. The women that are "mannish" work really hard to get that big. It's hard work to eat that much. 

I'm assuming we'll be doing some sort of challenge at the beginning of the year, and thought that a little refresher on this info might be helpful.  Remember this as you gear up to lose body fat, increase your fitness, or whatever your goal for the new year will be.

-----------------------------------------

BUY IN
Row 200m
10 Ring Rows
Row 200m
10 Pull-ups

WOD
Death by Pull-ups
1 Pull-up the first min
2 Pull-ups the second min
3 Pull-ups the third min
etc.

Continue until you can't complete the given reps for that minute. Score by the number of rounds completed.

CASH OUT
5 Min Squat Test
Accumulate 5 min in the bottom of an air squat.

YOGA!!!!THURSDAY @ 6:30

 

120313 WOD

 Losing That Pesky Body Fat part 1

There are two major components in the process for losing body fat. Notice I didn’t say losing weight. Once you start working out regularly and building muscle your weight becomes less important. This is because muscle is more dense than fat. Therefore you can pack more muscle into a smaller area. It is then possible to physically weigh more but have smaller physical dimensions.

The two parts to losing body fat are
1. proper diet
2. a higher basal metabolism

In this part I’m just going to address diet, and by diet I mean the foods we eat. I’m not referring to any named capital “D” Diet like Atkins, Zone, Paleo, Slow-Carb, etc.

The Science-y Stuff

We should start by understanding why and how our bodies store fat. We store food as body fat when our hormone levels are abnormal. The major offender is Insulin but Leptin and Glucagon are also very important. It’s important to keep these hormones in balance to keep from adding body fat.

Insulin is released when our blood sugar is elevated. Insulin takes the carbohydrate that has raised our blood sugar and stores it in our liver and and muscles. These 2 storage facilities have limited space. What happens when we keep our insulin levels elevated by eating processed carbohydrates like, sugar and wheat? Insulin keeps doing it’s job. It keeps finding places to store the energy you’ve eaten. But since it can’t store it as easily accessible carbohydrate because the muscles and liver are full, the carbohydrate is then converted to triglycerides and stored as body fat.

What to do

That’s how we get fat. We eat too much of the insulin elevating carbohydrates. How do we then change our diet to reduce body fat? A diet made up of primarily whole, real food, like meat, veggies, a little fruit, and clean fats keeps our insulin levels down and keeps our body running on fat instead of refined carbohydrate.

Our muscles and liver only store enough energy for about 90 min of high intensity work. The rest of the day our energy level should be support by fats. Some good sources of fat are, coconut, coconut oil, clarified butter, olive oil, olives, and avocado.

Once we move our bodies from relying on those refined carbohydrates and we get our hormones back in balance, our bodies become fat burning machines and our body fat begins to come off.

Fixing our diet is the most important part of losing body fat. Working out helps and I’ll discuss that in part 2. We lose body fat throughout the day. It’s a cumulative effect of having our hormones working properly and fueling ourselves with healthy fats.
---------------------------------------

BUY IN
4 Wall to Wall Skipping
2 High Knees
2 Toy Soldiers
--2 Rounds--
10 Air Squat Tuck Jumps
15 Pushups

WOD 1
EMOM for 10 Min
1 Clean and Jerk @ 70%

WOD 2
21-15-9
Power Clean 115/75
Thruster 115/75

CASH OUT
Hand Stand Walk Practice

120213 WOD

 

BUY IN
4 Wall to Wall Runs
2 High Knees
2 Toy Soldiers
10 Pushups
15 Ring Rows
20 Amens

STRENGTH
Shoulder Press
5-5-5-5-5
As heavy as possible each set.
Workup to a 5 Rep Max and start there.

METCON
3 Rounds
500m Row
21 Kettlebell Swings 53/35
12 Pull-ups

CASH OUT
LAX Ball Pec Smash
------------------------------------
There will no longer be Saturday WOD's at 1:00. And this is the last week we will have 6:30 wod's.
Also, we will be having our January promo again. If you know of anyone who would like to try the gym, if they pay for January, they get February Free.

112713 WOD

BUY IN
3 Rounds
Row 200m
15 Medball C & J

WOD
Grace
30 Clean & Jerks 135/95

CASH OUT
5-5-5-5-5
Weighted Dips

112613 WOD

------------------
No Classes Thursday or Friday. Have a happy Thanksgiving.
Sorry to inconvenience everyone but we will be going to oregon to be with my family for my grandmas funeral. Clayton will still have 530a.m. but there will be no coaches for the rest of the day on Tuesday or Wednesday. If you feel comfortable with the workouts show up at your normal times and workout w your regular group of people. That means no kids crossfit either.
------------------


BUY IN
6 wall to wall runs
20 Air Squats
3 Burpee Sprints
15 Amens

Work up to front squat weight for the wod

WOD
20 Front Squats 205/145
30 Box Jumps 30/24
40 Kettlebell Swings 53/35
50 Pullups

CASHOUT
T-Spine LAX Ball Mob

112513 WOD

-------------------
No Classes Thursday or Friday. Have a happy Thanksgiving.
Sorry to inconvenience everyone but we will be going to oregon to be with my family for my grandmas funeral. Clayton will still have 530a.m. but there will be no coaches for the rest of the day On Tuesday or Wednesday If you feel comfortable w the workouts show up at your normal times and workout w your regular group of people.  That means no kids crossfit either.
------------------

BUY IN
Row 500m
Burgner Warmup
10 PVC overhead squats
15 Medball Cleans

WOD
5 Rounds
15 Power Snatches 95/65
20 Wallballs 20/14

CASH OUT
3 x 30 sec Weighted Plank

WOD 112213

Squat Day
The Squat is one of our foundational movements. It is wonderful compound movement that utilizes the majority of the body. The Squat, particularly any weighted squat, increases overall strength unlike any other movement.

As a fundamental movement, the squat is a building block to every other movement in CrossFit, says HQ trainer Pat Sherwood. 

“Do this well and everything else you do will fall into place,” he explains. “Do this poorly and everything else is going to be a little challenging for you. - CrossFit Journal

We can and do put squats into our regular WOD's and to good effect I think. The struggle is the balance between speed, technique and weight.  So I'm going to be programming a squat day once week. This is a chance to work on technique, mobility, and push your strength in a bit more  controlled way than the hectic nature of a WOD.

It will be a lot of reps, and it will be heavy. Just view it as an experiment to see what you're capable of. You might be surprised and find out you love squatting heavy. I know I did.  --Clayton


BUY IN

2 Rounds

Row 200m

20 Windmills

10 Tuck Jumps
30 Sec Samson Stretch

WOD
Perform at full depth and perfect form. If you have to compromise your form then you've gone too heavy. You can work in pairs alternating back and forth as you go up.

1. Starting with an empty bar work up to a 3 rep max for today with small jumps.

2. When you've reached a 3 rep max keep going for a 2 rep max for today. Only 5% jumps at a time.

3. When you've reached a 2 rep max keep going for a 1 rep for today. Only 5% jumps at a time.

4. Drop down to 85% of today's 1 rep max and perform 10 reps in as few sets as possible.

Score this WOD with 3 RM/ 2 RM/ 1 RM/ # of Sets

CASH OUT

Roll out Hamstrings
Roll out Calves
Roll out Quads

WOD 112113

BUY IN
8 Wall To Wall Runs
5 Pushups
6 High Knees
5 Pushups
4 Burpee Sprints
5 Pushups

STRENGTH
Floor Press
5-5-5-5-5
(as heavy as you can each set. first working set will probably be about 80% of PR)

METCON
21-15-9 reps, for time of:
Medicine Ball Clean, 20 lbs
Handstand Push-up

MOBILITY

LAX Ball Pec Smash

WOD 112013

The Militia Box For Kids...Who said working out wasn't fun.
Every Tuesday and Thursday at 5:30, bring your kids if you're a member.
We will put your kids through a fun workout.

 

BUY IN
Row 300m
5 Inch Worms
2 Rounds
2 Toy Soldiers
5 Pull-ups
7 KB Deadlifts

WOD
7 rounds for time of:
7 Deadlifts, 225/155
7 L-Pullups

CASH OUT

LAX Ball Hamstring Tack and Stretch
--------------------------
NO YOGA FOR THE NEXT 2 THURSDAYS!!!1

WOD 111913

BUY IN
3 Rounds
4 High Knees
5 HSPU
6 Hip Extensions

WOD 1
5 Rounds
200m Row
Rest 1 Min
(first 200m is your base line. Try to get the same time for each subsequent 200m. Keep track of the difference and add them together. Person with the most consistent times wins.)

WOD 2
3 rounds for time of:
3 Shoulder Press, 115/75 lbs
6 Push Press, 115/75 lbs
9 Push Jerks, 115/75 lbs
12 Sumo Deadlift High Pulls, 115/75 lbs

CASH OUT

Muscle Up Practice

WOD 111813

 

BUY IN

4 Wall to Wall Runs

2 High Knees

2 Burpee Sprints

10 Ring Rows

20 Air Squats

WOD 1
3 rounds for time of:
12 Front Squats 135/85
12 Burpee Pull Ups

WOD 2

3 Min AMRAP

Situps

MOBILITY

Partner Quad Smash

WOD 111513

 

BUY IN
2 High Knees
2 Toy Soldiers
2 Burpee Sprints

WOD
Beast 12

25 Walking Lunges
20 Pull-ups
50 Box Jumps 20"
20 Double Unders
25 Ring Dips
20 Knees To Elbows
30 Kettlebell Swings 70/53
30 Sit-ups
20 Dumbbell Hang Squat Cleans 35/25
25 Back Extensions
30 Wall Balls  20/14
3 Rope Climbs


CASH OUT
Lax Ball T-Spine Mob
Barbell Quad Smash
Barbell Calf Smash

WOD 111413

 

BUY IN
Row 500m
2 Toy Soldiers
10 Pass Throughs
15 Slow Air Squats
Hip Opener Stretches

STRENGTH
Back Squat
2-2-2 @ 90%
(Work up to 90%. Don't just start this heavy.)

SKILL
10 Tall Snatches w/ Barbell
-----------------------
IT'S YOGA NIGHT GUYS! PLEASE TRY TO MAKE IT! 6:30.
Tall Snatch Demo from The Outlaw Way on Vimeo.

5 min EMOM
1 Squat Snatch @ 60%

5 min EMOM
1 Squat Snatch @ 70%

CASH OUT
3 x 8
Strict Pull ups

WOD 111313

 

BUY IN
20 Jumping Jacks
20 Mt. Climbers
10 PVC Pass Throughs
5 Push Press 95/65
5 Overhead Squats 95/65

WOD
15 min AMRAP
7 Push Press 135/85
10 Overhead Squats 135/85
15 AbMat Sit-ups

CASH OUT
5 x 5
Decline Deficit Pushups
(put weight on your upper back and make these as heavy as you can)
---------------------------
Yoga 6:30 Thursday
Also, here is a great shoe sale, get on it if you think you need some new workout shoes.
http://www.leftlanesports.com/mobile/Event.aspx?l=00011102149700000000&sl=00011102149702190000
-----------------------------

WOD 111213

 

BUY IN
2 High Knees
2 Toy Soldiers
2 Bear Crawls
15 Air Squats
15 Hip Extensions

STRENGTH
3-3-3
Deadlift @ 85% of PR
(perform some warmup sets getting to 85%. Don't just start at 85%.)

METCON
3 rounds for time of:
Row, 300 m
20 Wall Balls, 20 lbs
10 Pull-ups

CASHOUT
3 x 30sec Handstand Hold
Couch Stretch

111113 WOD

Remember our Troops. It's Veterans Day.

 

BUY IN
2 High Knees
2 Toy Soldiers
2 Burpee Sprints (drop to your belly and then as you come up sprint to the other side of the gym. walk back)
10 Inch Worm Pushups
10 Ring Rows
2 x 30 sec Samson Stretch


METCON
Tabata Something Else
Tabata Pull-up
Tabata Push-up
Tabata Sit-up (abmat)
Tabata Air Squat

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.
Score is the total reps performed in all of the intervals.

CASH OUT
5 Candle Stick Rolls
5 Skin the Cats

WOD 110813

 

Buy In
Row 600M
3 High Knees
1 Toy Soldier
2 Rounds
10 Ring Rows
10 Push Ups
10 Jumping Air Squats
10 GHD back ext
10 Supermans to Hollow Rocks
-------------------------
WOD
21-15-9-3
Deadlifts 225/145
Ring Dips
Jumping Air Squats
-------------------------
Cash Out
Hamstring Stretch
LAX ball in lower back
LAX ball pec mobility
------------------------
Awesome Yoga class everyone. Thanks for coming. Please look at our new store for clothes on the upper right of our blog. You can also customize your clothes within the store. Some of you have come up with some awesome sayings for shirts. Now you can make yourself a shirt with that saying on it. It's so much fun.