Friday December 8, 2017 'WOD 12-8-17'

4 Rds of:
5-6 BS tempo 3-0-1
Rest 1 Minute
20 KB Swings ( American)
Rest 1 Minute
:45 sec Hollow Rocks
Rest 1 Minute

For Time:
Deadlifts 225/155
Bar-Over Burpees

The Deadlift load should be medium to medium-heavy and done in 1-3 sets. The Bar-Over Burpees are lateral to the bar. Push the pace on this one today…Set a pace that might be faster than you can maintain and see if you can hang on.

Thursday December 7, 2017 'WOD 12-7-17'

2 Clean (full) + 1 Jerk ( Split for performance, power for fitness)
5 Rounds of:
5 Pull-Ups
10 Push-Ups
15 Air Squats

4 Rounds of:
8 Shoulder to overhead 115/75
15 Kettlebell Swings 53/35

3 Rounds of:
15 Box Jumps 24/20”
15 Knees-to-Elbows

2 rounds of:
20 Wallball 20/14-10/9’
30 Ab-mat Sit-Ups

Wednesday December 6, 2017 'WOD 12-6-17'

4 Rounds:
10 Dumbbell Bench Press
15 Dumbbell Bent Over Rows
20 Seated barbell strict presses
25 Band pull aparts
25:00 min cap
This is like a body building workout,Weight should be challenging enough so as you cannot do all reps unbroken. Take your time, focus on good strict form. Have a spotter.
Four sets for max reps of:
45 seconds of DB Burpees (35/25 lbs)
(hands remain at sides during jump)
15 seconds of Rest
45 seconds of Toes to Bar
15 seconds of Rest

Four sets for max reps of:
45 seconds of DB Burpees
(hands remain at sides during jump)
15 seconds of Rest
45 seconds of V-Ups
15 seconds of Rest

Tuesday December 5, 2017 'WOD 12-5-17'

5 Rds of:
Bulgarian Split Squats
6-8 reps each leg
Rest 1 Minute
Push ups temp 1-1-1-1
Rest 1 Minute
As Many Rounds As Possible In 4:00
27/21 Calorie Row
21 Power snatch 95/65
Bar facing burpees
Rest 4:00
As Many Rounds As Possible In 4:00
21/15 Calorie Row
15 Power snatch 115/75
Bar facing burpees
Rest 4:00
As Many Rounds As Possible In 4:00
15/9 Calorie Row
9 Power snatch 135/85
Bar facing burpees

Monday December 4, 2017 'WOD 12-4-17'

Dead Lift 3-1-3-1-3-1
3’s@85%, 1’s@90%

15 Rounds
For Reps
:15 Thrusters 115/75
:45 Rest
Score total reps
: 15 Front Squat
:45 rest

Sunday December 3, 2017 'Should I keep a Training Journal ?'


Yes. One of the most important parts of CrossFit as a training methodology is that it’s quantifiable. That aspect keeps everyone involved (the athletes and the coaches) honest and helps us to see what’s working and what’s not over the course of time. Plainly, your journal measures your progress (or lack thereof). Your training journal should have both some quantitative and qualitative data in it. You can use your favorite electronic device, a plain old notebook and a pen, or one of the fancy schmancy ones that we sell at the front desk. Your journal will provide you with important information that will be both informative and affirmative. What you were able to lift last week (quantitative) and how it went (qualitative) are pretty telling about what you should be able to lift this week. Also, it’s a nice affirmation that things are going in the right direction when you look back 6 weeks, months, or years into your journals and see the progress you’ve made. Keep a journal!

Friday December 1, 2017 'WOD 12-1-17'

Friday 12-1-17
Power Snatch
20 Power snatch, 135/95
20 Power snatch, 155/105
20 Power snatch, 185/125
Rest 1 minute after completing each weight
5 PC 95/65
5 Thrusters
10 Box Jump Over
15 Minute AMRAP

Thursday November 30, 2017 'WOD 11-30-17'

Push Jerks
Work up to 75-80%
1:30rest between sets

20 Minute AMRAP
6 ring Push Ups
8 Pull Ups
12 Step Ups w/ DB 50/35

Wednesday November 29, 2017 'WOD 11-29-17'

Bench Press
20 Bench Press, 155/95
20 Bench Press, 185/105
20 Bench Press, 205/135
Rest 1 minute after completing each weight
Russian Swings

Tuesday November 28, 2017 'WOD 11-28-17'

PC every 1:30 ( add wt. every set )
EMOTM 12 Minute
Max Cal Row
Max PC 135/95
Max T2B

Monday November 27, 2017 'WOD 11-27-17'

20 Deadlift, 225/155
20 Deadlift, 275/185
20 Deadlift, 315/205
Rest 1 minute after completing each weight
21 DL 225/155
50 Air Squats
21 Lateral Over Bar Burpees
15 DL
50 Air Squat
15 Lateral Over Bar Burpees
9 DL
50 Air Squats
9 Lateral Over Bar Burpees

Sunday November 26, 2017 'Gut Health'

“All disease begins in the gut.” – Hippocrates.

Hippocrates, the father of modern medicine, spoke these words over 2,000 years ago.  And as the topic of gut health continues to gain notoriety, Hippocrates’ words show that they are not only standing the test of time, but they are now seeing the backing of much scientific evidence.  But what is gut health and why is it so important?

Obviously not all disease begins in the gut (genetic conditions, for instance), but for the 35% of American adults who struggle with obesity, and for the millions of adults struggling with symptoms such as brain fog, insomnia, anxiety, fatigue, skin rashes, allergies, food sensitivities, to mood imbalances, frequent illness and other metabolic conditions, these could be signs that the body’s “second brain” – the gastrointestinal (GI) system – needs attention. 

The body’s GI system is not just about digestive issues.   Proper gut health can have major effects on your entire body – mood, memory, and immune response.  How is this possible?  Without getting overly scientific, the health of the GI system is determined by the balance of bacteria found in your body’s digestive tract.  When the system is balanced (good bacteria vs. bad bacteria), the gut is able to properly digest what is brought in to your body, vitamins and minerals properly absorbed and distributed, and the microbes found in the gut can do their job in healing and protecting the entire body, even that of our brain and immune system.   The flip side is, when there is a larger presence of bad bacteria (which many contain compounds known as endotoxins), damage to the mucosal layer of the GI tract can cause the lining to become permeable, allowing various proteins and endotoxins to enter the blood stream (“leaky gut” syndrome) either constantly or right after meals, in turn activating the body’s natural inflammation response.  And this is where it gets complicated. 

When our bodies experience an immune response, immune cells, blood vessels and molecules are launching an attack against foreign invaders and inflammation is the natural effect.  Inflammation is a good thing, generally speaking.  But on a long-term basis, chronic, low-grade inflammation (or systematic inflammation) has shown to be a leading driver of many diseases including heart disease, metabolic syndrome, depression and many, many more.  Interestingly enough, numerous studies have shown that unhealthy diets can cause endotoxin levels to increase in the bloodstream.  Unfortunately, inflammation is incredibly complex, precisely how it is linked to diet is being ever explored and no single dietary agent has been identified; bottom line, it appears “totality” of diet and lifestyle affect it. 

What we have learned is that a real food based diet with plenty prebiotic fiber and minimal processed junk food is key.  Probiotic supplements are useful and some studies have shown that probiotics can help reduce endotoxemia and its resulting inflammation.  However, not all probiotics are made the same so do your research!  Probiotic foods like yogurt with live cultures, kefir, and fermented foods such as sauerkraut may also help in the battle, but at the end of the day inflammation caused by poor gut health may be the link between unhealthy diets and so many of the chronic metabolic diseases killing us by the millions.  

So pay attention to this vital part of your well being – do not dismiss symptoms including fatigue, depression, brain fog, insomnia, bloating, thyroid imbalances – these could be signs of poor gut health.  And by maintaining a healthful diet and lifestyle and making gut health a priority, it is possible to minimize these signs of chronic inflammation and can definitely improve your quality of life!