Media
Sunday, May 31, 2009
Rest Day Interesting study done on the effects of High Protein diets vs. High Carbohydrate diets vs. High Fat diets. http://www.springerlink.com/content/1abv5hablr8veyrm/ Post thoughts to comments.
Saturday, May 30th, 2009
Our new location above! WOD: Modified “Helen” 400m run 21x KB swings 20 Push-ups 3 Rounds for Time Post time to comments (and subs). Notes: Named WOD (read, write this down). Helen is, in my opinion one of the most telling named WODs we do, especially when it’s as prescribed. This WOD combines all three [...]
Friday, May 27th, 2009
WOD: For Time 40 SDHP Kettlebell 10 Box Jump 200m Run with a med ball 30 SDHP Kettlebell 20 Box Jump 200m Run with a med ball 10 SDHP Kettlebell 30 Box Jump 200m Run with a med ball Notes: This WOD is a modified version of a workout from the main page. [...]
Email Question
Steve, I have two questions about nutrition/diet: I’ve been reading up on fish oil, namely Flameout on Tmuscle. It seems that Flameout’s superior nature comes from a greater amount of DHA than EPA; and I too haven’t found another brand with this composition. However, I heard you mention that Costco fish oil is legit. Is [...]
Thursday, May 28th, 2009
WOD: Frangie 100 Push-ups 100 Sit-ups 100 Squats 100 Thrusters Notes: At CrossFit we stress three major things. Functional Movements, High Intensity, and Random. Random workouts, random exercises, random intervals, random reps and sets, random time of day (preferably), random as creativity allows. All in an effort to Increase Work Capacity Over Broad Time and [...]
Wednesday, May 27th, 2009
WOD: 30 on 60 off 15x Thrusters Squat Thrusts WOD: 21 KB Swings Run 100 feet 12 Push-ups 5 Rounds – For Time Notes: This workout was directed at a couple things. The first being the conversion between the swings and the run. Serge Litvinov (my Russian is bad, sorry – Russian thrower, top class [...]
Tuesday, May 26th, 2009
click to enlarge “This can’t be that hard” WOD: Med ball cleans Push up ladder 1-6 2x then: Tabata DB Thrusters Tabata Goblet Squats WOD: Various Agility drills SDHP 45# Wall Ball Shots 21-15-9 Then: Various Carries Notes: So there are two workouts on here today because I train two groups of people. The [...]
Monday, May 25th, 2009
WOD: Work up to 1RM 2X Deadlift (@ 90% of your 1 rep max) 21 KB Swings 10 Push-ups 25 Sit-ups 4 Rounds – For Time Notes: WOW! Everyone hit a new PR on the Deadlift tonight! John, Joe, Sarah, Cristi, Josh, Dan…every single person! That is amazing! This WOD is designed to be a [...]
Sunday, May 24, 2009
Pic of the Western Wall from westernwallprayers.org. 40 days has significance. The gym will be open Monday normal hours 6pm and 7pm. Dan John The 40 Day Program. Post thoughts to comments.
Saturday, May 23, 2009
WOD: Variation of “Sparrow’s Dozens”: 12x Deadlift @ 115/95# 12x Pull-up 12x Push-up 12x Wall Ball Shot @ 20/14# 12 Rounds Notes: This WOD was inspired by a workout I read about from some guys I really respect and consider mentors. I was trying to program something in the 45 min range and found this [...]
Friday, May 22nd, 2009
WOD: 15-10-5 Reps – For Time Thrusters/Push-ups Cool down: Various Carries Notes: This workout was under 2 min. I wanted to create something that was 90 sec long. This was about right. 90 sec of all out work has an interesting effect on the system that is quite different than if you were do this [...]
Thursday, May 21st, 2009
Pic of my brother Jared, special drop in for a few days. “I make fitness headlines, what do you do?” WOD: 7 Rounds – 1 minute per exercise for a total of 3 minutes per round 3 Minutes rest between rounds Jingle Jangles Burpees Dumbell Thrusters Notes: This workout is designed to be directed at [...]