090210 WOD

Warm-up:
1200m run or 1000m row

WOD:
Tie a five-pound plate to hang an honest 18" above your tiptoe reach and complete 4 rounds for time of:
50 Jump and touch
40 Squats
30 Sit-ups
20-Push-ups
10 Pull-ups

WOD Demo at CrossFit Santa Cruz - video [wmv] [mov]

083110

Warm Up
Behind the Neck Push Press or Push Jerk
3-3-3-3-3


WOD
AMRAP in 7min
7 Pull Ups
11 Sit Ups

Finisher
3 rounds
100m SPRINT

The Foods You Shouldn't Touch With a Ten Foot Pole

So What Foods Should You Avoid Like the Plague?

Soda - In my mind this is where most people will get the biggest payoff for the amount of effort involved. The average person consumes more than one gallon of soda per week. Reducing or eliminating soda from your diet is one of the easiest shifts to make

Doughnuts and Pastries - Overall these foods are worse than soda as they not only contain sugar, typically in the form of high fructose corn syrup, but they also contain dangerous trans fats. The reason I did not list this one first is that they are not consumed by as many people on a regular basis.

French Fries - Oh, they taste so good, but are ever so bad for you as they are loaded with the worst types of fat on the planet -- typically highly refined and genetically modified omega 6 oils, such as corn, canola, and soybean oils.

Nearly All Breakfast Cereals - Breakfast is, without question, the single most challenging meal to eat outside of your home. Most of the typical breakfast offerings will drag your health down. The most commonly consumed breakfast are breakfast cereals, which are merely disguised forms of high fructose corn syrup loaded with genetically modified (GM) grains. But pancakes, French toast, waffles, scrambled eggs and rolls don't do much to improve your health either.

Processed Foods and Snacks - In addition to these specific examples, processed foods in general can contribute to allergies for a number of different reasons. Most processed foods contain a variety of food colorings, flavors, preservatives, and other additives can have a major impact. Junk foods also has a detrimental effect on your gut flora, which has major consequences for your overall health, weight control, and the development of allergies.

Article @ articles.mercola.com

083110 WOD

Warm-up
500m row, then 3 rounds of
10 pull-ups
15 box-jumps
25 sit-ups

WOD:
10 KB Swings - 2 Wall Balls
10 KB Swings - 4 Wall Balls
10 KB Swings - 6 Wall Balls
10 KB Swings - 8 Wall Balls
10 KB Swings - 10 Wall Balls
10 KB Swings - 12 Wall Balls
10 KB Swings - 14 Wall Balls
10 KB Swings - 16 Wall Balls
10 KB Swings - 18 Wall Balls
10 KB Swings - 20 Wall Balls
For time

Mondays WOD

08/30/10
Warm Up:
Group Stretch

Strength WOD:
Front Squats
6,5,4,3,2

Finisher:
15 Double Unders
12 Push Ups (Release at the Bottom)
12 Jumping Air Squats
12Min AMRAP



Courtesy of Gator Crossfit

KB Cert with Jeff Martone

Video's from the past week

Kill That Voice - Inspiration from CrossFit Watertown

(Words by Lisbeth Darsh/CrossFit Watertown.)
Kill That Voice

I saw this great t-shirt from CrossFit CapOp: It just says “Kill That Voice.”

You know what they’re talking about: The voice in your head that has always been with you, right from the early days. It tells you that you can’t do this, that you’re not strong enough, fast enough, smart enough, skinny enough, pretty enough, or sexy enough. It tells you to stop, to wait, to slow down, to quit.

Kill that f*****.

I mean it. Kill it. Today, in your WOD, stomp that voice. Stomp it good and hard so it never wants to come back. Grind its face into the dirt with your kettlebell and beat the everlovin’ sh** out of it. Go hard, go fast, go heavy. Give everything you have. Give everything you ever had. Do it for yourself, for who you were way back when — back when you were a kid and somebody told you to be a “good girl and play nice” or “let the girls win” or “don’t blow your own horn.” Remember all those well-intentioned (and some not-so-well-intentioned) folks who ever gave you the idea that it was okay to be less than you really are. They were wrong. Most of all, do it for who you want to be — and, maybe, for who you want your kids to be.

When you finish your workout today, don’t just put the barbell down. Throw the barbell down. Throw it down with every last shred of energy you have left and yell “Take that mother******!” (Or “Sweet potatoes” or “Jerks” or whatever the heck you like to say. Swearing is always optional.) But yell something. Be aggressive. Terrify that voice. Kill that voice. Kill it dead and don’t let it come back. You’re better than that voice. Start living like you are.

Link

082710

Warm Up
3 Rounds of
15 Med Ball Cleans
15 KB Swings

WOD
Death by....Sit Ups
Every Min on the Min Sit Ups:
1st min = 1 Sit Up
2nd min = 2 Sit Ups
3rd min = 3 Sit Ups
...
...
18th min = 18 Sit Ups
19th min = 19 Sit Ups
etc...
If you are in the 5th min & and takes you 15 seconds to do 5 Sit Ups
you have 45 seconds to rest till the next round.
Go till you cannot complete the number of situps required for that min.

Finisher
Team Row

082610 WOD

Warm-up:
60 double-unders
Shoulder Dislocates
Good Mornings

Strength WOD:
Bench Press
5-5-5-5-5

Conditioning:
"Test 3"

Tabata Squat
Max reps of Muscle-ups in 4 minutes

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.

This WOD was posted on the main site on Wednesday. If you can't do a muscle-up...no worries! Pull-ups may be substituted for the muscle-up, however the scoring will be different.

WOD Demo with James Hobart, Heather Bergeron, Stacy Kroon and Chris Gosler by CrossFit Again Faster - video [wmv] [mov]

See "How Fit Are You?" - [pdf]