Crossfit hamilton

Wod

Tabatas

20:10 x 16

Deadlift/Burpee

*Alternating between deadlifts and burpees

Josh Everett tabata deadlifts

Rest

Wod

5 Rounds

9 Pull-ups

12 Ring Dips

15 SDHP  75lbs./55lbs.

Wod

Amrap 20 mins.

15 Ab Mat Sit-ups

15 Push Press   95lbs./65lbs

15 Double Unders

*Failed attempts for the double unders count for reps.

 70's Big AC's Power Lifting Meet

Thanksgiving Day Wod

Team workout:  4 competitors to each team.

Event #1 Sandbag run relay:  Each competitor will run approx. 350meters.

 

Event #2   All 4 competitors must complete:

  

   2000 meter row ( each competitor rows 500m ).

30 Box Jumps 24in / 18in

1 farmers walk #50 / #35

  30 wall balls #15 / #10

 

 *** each competitor must complete the farmers walk before the next competitor starts his or her box jumps.

 

Event #3 

 21-15-9

  Virtual shovel #90 / #60

  Burbee-box jump 20in /14in

*** Time for all 3 events will be combined for a total team time!  The last event will be individual and the average time of all 4 competitors will be added to the total team time.

Wod

Slam ball

Wallball

Row

Db Hang Power Snatch

50m Sprints 

Think Fight Gone Bad!! 5 stations, 1 minute at each station, 1 minute at the end of each round. 3 rounds total.

 

 

 

 

 

 

 

 

Janine from RedShed CrossFit, John and I.

Wod

A1.  3x15 Toes to bar @ :60 rest

A2.  3x12 Goodmornings @ :60 rest

B1.  3x35  Anchored Sit-ups @ :60 rest

B2.  500m Row x 4 @ 3:00 rest

Wod

Attention all CFH Members! We need a head count for the Thanksgiving Day Wod so we can put teams together. Please use the comment board to let us know. Thanks. Wod will be at 9am.

A1.  Amrap X 3

 Kb swings  70lbs./53lbs. 

45 seconds @ 45 seconds rest

A2.  3 Rounds

 30 Push-ups

 30 Thrusters  45lbs./35lbs.

 30 Jumping Pull-ups*

* chest must hit the bar

Thanksgiving Day Wod is scheduled for 9am on Thursday morning. Workouts for the event will be posted on Wed. with the exercises and scoring system.

Rest, Get Outside

Eat.Move.Improve.

Wod

A1.

3 rounds

  20 Kb Swings   53lbs./35lbs.

  15 Front Squats   135lbs./95lbs.

  10 Burpees

5 Mins. Rest

A2. 

   8x60m sprints @90% of max effort   

Wod

3 Rounds

15 Hang Power Cleans   135lbs./95lbs.

25 Box Jumps  20"/14"

35 Ab mat Sit-ups*

*Sit-ups are anchored

Wod

500 meter row

21 Push Press  115lbs./85lbs.

500 meter row

18 Push Press  115lbs./85lbs.

500 meter row

15 Push Press  115lbs./85lbs.

500 meter row

12 Push Press  115lbs./85lbs.

Surf City Beach Patrol Competition Team

Wod

 "Karen"

150 Wallball Shots  20lbs./15lbs.*

*10 ft. target

 

 

 

Wod

3 rounds

25 Push-ups

20 Pull-ups

25 Double Unders*

20 Knees to Elbows

*The substitute for the double unders is 100 single unders.

Wod

Amrap 20 mins.

10 Db Thrusters

10 Box Jumps

10 Deadlifts  205lbs./145lbs.

10 Burpees

Kenny Powers in training 

 

Rest

Post-Workout Nutrition

Earlier this week I posted an article from OPT on pre-workout nutrition and some tips on what to eat and when to eat it. As you've probably already heard, your post-workout meal may very well be your most important meal of the day. Now, instead of boring you with the scientific breakdown of how the body works with words like catabolic state, glycogen and cortisol levels I'm going to dive right in and tell you what you need to eat and when you need to eat it.

Water aside( which you better know you already need it), your post-workout meal consists of 2 very important things, proteins and carbohydrates. The post workout meal should contain between 300-500 calories to receive optimal recovery and response. Of course this caloric intake varies depending on whether male or female, body fat percentage, as well as the intensity of your workout. Your post-workout meal could contain anywhere from a 2:1 ratio of carbs to protein to 4:1 ratio.

When choosing your post-workout meal go with quickly digestible natural carbs such as fresh fruit. Apples, bananas and pineapples are a really good choice, along with raisins, applesauce, organic honey and real maple syrup. Consumption of carbs. for most people should be between 0.25-0.4 grams of carbs per pound of body weight. A 175lbs. person would consume between 40-70 grams.

The best source of quickly digestible protein is a quality whey protein isolate. Whey protein powder can be easily mixed with some type of liquid (h2o, milk, oj) creating a protein shake which will be digested much quicker than whole foods because it is in a liquid form. Absorption is the key component in post-workout nutrition. As for how much protein you should be consuming, 0.15-0.25 grams per pound of body weight. A 175lbs. person would shoot for 25-45 grams of protein post-workout.

After your workout you have a window of 30mins that exists at which it would be most beneficial for you to have your post-workout meal. I recommend you bringing a shake to the box and drink it 5-10mins. after your workout or in your car on your way home.

Now I figured I'd save some technical stuff for last for anyone who's interested.

The reason why your post-workout meal is so important is because when you're finished an intense workout, the body enters a catabolic state (depletion of muscle glycogen and muscle tissue is excessively broken down by increased cortisol levels). The only way to reverse the catabolic state and to promote an anabolic state is to consume a quickly digested meal containing the proper ratio of carbs, to protein as soon as possible after training. The key is to replenish muscle glycogen with carbs, and repair muscle tissue by providing essential amino acids with protein. The quick absorption of carbs. and proteins promote an insulin spike from the pancreas, which sends nutrients to the muscle cells.

Wod

For Time

25 OH Walking Lunges   45lbs./25lbs.

20 Pull-ups

50 Box Jumps

20 Mountain Climbers

50 Push-ups

30 Kb Swings  53lbs./35lbs.

30  Sit-ups

20 Db Hang Squat Cleans 40lbs./25lbs.

25 Calories Row

30 Wallballs

3 Rope Climbs

Wod

skill: Double Under practice

Grace

30 Clean & Jerk  135lbs./95lbs. for time

Pre-Wod Fuel from OPT

 

This is VERY individualized, VERY. Depends on your schedule, your digestion ability, the WOD, etc. But, for “general” purposes, I will give some scenarios.

A – your WOD is Fran (or any high power output/gassy WOD), and you are doing it at 5 pm. I would suggest eating your last meal around 1 pm to 2 pm at latest. Between this time, you only consume fluids (caffeine anyone?), and supplements if you so choose. You get to the gym at 4-4:30 pm, begin warm-up and anticipate the oncoming pain. The empty gut will benefit you immensely for these high power output WOD’s. Pretty much if the WOD is going to kick your ass, then you had better make sure that you are running light on the food (3hr+ post)and heavy on the motivation.

B – if you are doing the same WOD at 6 am. Wake-up, warm-up, and get’er done. Fluids, such as Ultima, or some kind of electrolyte may be beneficial to YOU. If you are eating, make sure it is not much more than what you could pick from your teeth following a handful of cashews, as it will only be coming right back up – if the WOD is done correctly. At this time, warm-up is even more important.

C – your WOD is Deadlift, 1-1-1-1-1-1-1. Bring your lunch pale and do as you please. Whether done in the AM/PM, eating food will not affect your performance, as this is a CNS WOD.

D – if the WOD is A1/A2/B1/B2 style, with short rest times, moderate (or more) amount of sets and reps, then you would want to follow the advice from Scenario’s A & B (shown above).

 

Recovery by Dutch Lowy

 

Recovery seems like a bad word in Crossfit these days. I get the feeling that people cherish their fitness and feel like if they take a day off, it will all go away. So when they are injured or sick they refuse to take a day off which only exacerbates the issue. Don’t be stupid.

When you feel pain, it is your body telling you to slow the fuck down. Its only occasionally ok to train through an injury. I’m not saying lay on the couch for weeks to let your elbow heal but i am saying its ok to take a week off every once in a while. If you are a 3 on 1 off kind of person i would say you need a week off after every 3 weeks of training. Thats one week a month of decreased volume and intensity. Like i said you don’t have to sit and watch TV but please don’t start a clock and work on anything that hurts. If you have a tight low back, stretch your quads/ hip flexors and hamstrings. If your shoulder hurts, stretch your chest and lats or strengthen your rotator cuff. Roll out, stretch, eat well, drink lots of water, and sleep!!

 

 

Wod

50-40-30-20-10

Wallballs

Sit-ups

Wod

For Time:*

30 Burpees

3 rounds

15 Push Press  115lbs./85lbs.

20 Alternating Sandbag Squat  35lbs./15lbs.

*Coach's notes: after the 30 burpees, go right into the 3 rounds.

Genetic Coding

By CrossFit Balboa -

'So we have some problems with our bodies that can be answered through understanding where we came from and our genetic coding. So...what if energy is low and our bodies are soft? Doesn't the body only want to keep around essential parts that require calories? You need to convince your body that lean muscle is essential. So how is this done from an evolutionary stand point?

Your body functions from millions of years of evolution (Discovering Arni). We used to build muscle for survival reasons like moving stones, carrying trees, and attacking wild animals (70% of Neanderthal skulls found have large gashed in the cranium from hooves and horns) If your body needed muscle to do those things now, it wouldn't even consider catabolizing it for fuel. Unfortunately we are no longer in the realm of our Paleolithic ancestors.

So how can we mimic that experience for our body? Lifting Heavy Weight with Proper Diet. 

Heavy sets of low rep numbers give our bodies the stimulus to keep valuable muscle thus making our bodies more efficient.

Adding heavy movements like squats, deadlifts, presses, bench presses, and cleans in a low rep range creates this stimulus. This will not only force your body to hold onto your muscle, but will accelerate your fat loss as well.'

Wod

Skill: double unders

A1.

3 rounds

500 Meter Row

21 Kb Swings   53lbs./35lbs

16 SDHP   95lbs./75lbs.

A2.

2 mins. Max Push-ups  

 

Wod

Skill:  Double Unders

A1.

5 min. Amrap

Kb Turkish Get-ups  35lbs./26lbs.

A2.

7 rounds for time

10 Body Row

15 DB Push Press

20 Box Jumps

25 Air Squats

Rest

  Collected trianing pics.

 

 

              

 

         

Wod

5 rounds

30 Overhead Walking Lunges  45lbs./25lbs.

60 Double Unders

30 Db Hang Power Snatch  40% @ body weight 

Wod

Barbara

5 rounds for time

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

3 min. rest in between each round

Wod

Tabata deadlifts

men 225lbs.

women 155lbs.

20 seconds of work, 10 seconds of rest x 8 rounds. Lowest number of repetitions per round counts.

Justin & Tony, leaving nothing behind.

Wod

5 rounds

5 Push Jerk 155lbs./105lbs.

10 Burpees

Wod

21-18-15-12-9-6-3

Knees to Elbows

Box Jumps

Deadlift 185lbs./115lbs

Wallballs 20lbs./15lbs

God's Workout

 

Wod

Amrap 20 mins.

5 Pull-ups

10 Push-ups

15 Kb Swings

50 meter Sandbag Run

Trip McNealy & Gavin Powers

Due to scheduling fundamentals we had to move the Monday morning class to 8:30am.