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
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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.

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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.
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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
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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.