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02/18/10 WOD

February 17, 2010 By admin 1 Comment

Bitty showing how to do a proper kettlebell swing arms locked out, hips extended.  All the movement in the kettlebell is generated from the core (hips).

WOD

For time of:
25 Kettlebell swings-52m/26w
Run 200 meters
25 Bastards
Run 200 meters
20 Kettlebell swings
Run 200 meters
20 Bastards
Run 200 meters
15 Kettlebell swings
Run 200 meters
15 Bastards
Run 200 meters
10 Kettlebell swings
Run 200 meters
10 Bastards

**Just when you thought you would never see them again, welcome back you bastards!  A bastard is a burpee with a jumping knee tuck.

The sectionals are only ten days away! 

We will be getting new shirts, tanks and hoodies next week for the sectionals.  There will be a limited quantity so we wanted to make them available for pre order for our crossfit members first.  There has been a lot of work put into these shirts, they are much nicer material then we have done in the past.  Go to the store and pre order yours today!

02/17/10 WOD Results

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A list of very healthy foods that we should all be eating

February 17, 2010 By admin Leave a Comment
  • Shrimp
  • Eggs (preferably organic)
  • Broccoli
  • Cauliflower
  • Garlic
  • Spinach
  • Avocados/Guacamole
  • Almonds
  • Salmon (wild)
  • Extra Virgin Olive Oil
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02/17/10 WOD

February 16, 2010 By admin 6 Comments

HAPPY BIRTHDAY JILL

 I know you requested FRAN but after yesterday’s 150 wall balls it’s probably not a good idea.

WOD

“We love Tabata!”

Tabata Row
Rest 1 minute
Tabata Jumping Lunges
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

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. Unit for the row is “calories”.

 

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02/16/10 WOD

February 15, 2010 By admin 4 Comments

Even with a two stiches and a badly bruised shin from two box jump falls, Joni still isn’t afraid to go big.  Our crossfit chicks are getting stronger everyday, keep up the good work ladies!

WOD

5 rounds for time of:

30 Box Jumps- 24″

30 Wall Ball Shots- 20m/10w

*REMINDER- The warm-up will start at 5 after the hour so don’t be late.

The Utah/Nevada Sectional is 11 days and counting.  Be sure to get your tickets and come support everyone competing in the sectionals from the club.  Check out the 2010 Crossfit games post today, you can go to the link on our home page.  It only took a few months but they finally have the right place.

02/15/10 WOD Results

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02/15/10 WOD

February 14, 2010 By admin 3 Comments

This week we are going to try something new for our warm-ups.  There will be no posted warm-up on the white board.  We will be starting the group warm-up at 5 min after the hour, so don’t be late!

WOD

For Time of:

1 Clean & Jerk- 135m/85w

1 Round Cindy (5 pull-ups, 10 push-ups, 15 squats)

2 Clean & Jerks

1 Round Cindy

3 Clean & Jerks

1 Round Cindy

4 Clean & Jerks

1 Round Cindy

etc… until

10 Clean & Jerks

1 Round Cindy

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02/13/10 WOD

February 12, 2010 By admin 1 Comment

This Sweat angel says it all, “GO LIKE HELL”!

WOD

Your choice today, you can complete this sectional WOD as a team or you can tackle this one all by yourself.

“THE AIR FORCE WOD”

For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats

Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20min cap.

REMINDER: There will be a meeting today after the 9:30 WOD for anyone that is interested in joining the RAGNAR team.

 

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02/12/10 WOD

February 11, 2010 By admin 1 Comment

Stacie showing us what full extension looks like.

STRENGTH

Cleans (Power or Squat)

1-1-1-1-1-1

WOD

For Time of:

200 meter run

10 Squat Cleans- 135m/85w

15 Burpees

400 meter run

8 Squat Cleans

20 Burpees

800 meter run

6 Squat Cleans

25 Burpees

02/11/10 WOD Results

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SNEAK PEAK – Men’s New T-Shirt

February 10, 2010 By admin 4 Comments

Will come in a variety of t-shirt styles including an
Acid Wash finish. (Red, Charcoal, Grey)

Ladies…a good Valentine’s Day gift idea for the man in your life!
(Although, it will be a little late! Available Feb. 25th)

Should be able to pre-order this week on the STORE tab.

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SNEAK PEAK – New Ladies Apparel

February 10, 2010 By admin 4 Comments

New ladies tanks and zip-up hoodies will be available on February 25th! You should be able to pre-order on the store tab this week some time. We will be selling these at the sectionals, so if you want to ensure you get one…don’t wait! Limited quantities available on the hoodies.

NOTE: Tanks DO NOT have a black collar. These images are for a Design Sneak Peak!

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02/11/10 WOD

February 10, 2010 By admin 15 Comments

She’s one Bad A, and it’s her birthday.  Mindi’s goal 5 pull-ups with no band before her 30th birthday, well here is your chance.  Happy Birthday Mindi D!

STRENGTH

REST

WOD

7 Rounds for time of:

3 Push/Split Jerks- 135m/ 75w

6 Knees to Elbow

9 Pull-ups

I encourage everyone to go check out the good articles under club pub.
Also make sure to visit the discussion board and let us know what you want to see or
anything you think may make Crossfit The Club a better place.

ALSO…CHECK OUT THE SNEAK PEAK
OF THE NEW LADIES TANKS!

AND THE NEW MEN’S T-SHIRT
COMING SOON!

02/10/10 WOD RESULTS

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Why you need your omega-3s

February 10, 2010 By admin Leave a Comment

Omega-3 and omega-6 are types of essential fatty acids – meaning we cannot make them on our own and have to obtain them from our diet. Both are polyunsaturated fatty acids that differ from each other in their chemical structure. In modern diets, there are few sources of omega-3 fatty acids, mainly the fat of cold water fish such as salmon, sardines, herring, and mackerel, to name a few. Taking fish oil is a great way to obtain the omega-3s that the body needs. There are two critical omega-3 fatty acids, EPA and  DHA. These are the building blocks for the hormones that control immune function, blood clotting, and cell growth. Walnuts and flaxseeds contain a precursor omega-3 (alpha-linolenic acid called ALA) that the body must convert to EPA and DHA.

By contrast, sources of omega-6 fatty acids are numerous in modern diets. They are found in refined vegetable oils, which are used in most of the snack foods, cookies, crackers, and sweets in the American diet as well as in fast food. Soybean oil alone is now so ubiquitous in fast foods and processed foods that an astounding 20 percent of the calories in the American diet are estimated to come from this single source.

The body also constructs hormones from omega-6 fatty acids. In general, hormones derived from the two classes of essential fatty acids have opposite effects. Those from omega-6 fatty acids tend to increase inflammation, blood clotting, and cell proliferation, while those from omega-3 fatty acids decrease those functions. Both families of hormones must be in balance to maintain optimum health.

Many nutrition experts believe that before we relied so heavily on processed foods, humans consumed omega-3 and omega-6 fatty acids in roughly equal amounts. These days, most North Americans get far too much of the omega-6s and not enough of the omega-3s. This dietary imbalance may explain the rise of such diseases as asthma, coronary heart disease, many forms of cancer, autoimmunity and neurodegenerative diseases, all of which are believed to stem from inflammation in the body. The imbalance between omega-3 and omega-6 fatty acids may also contribute to obesity, depression, dyslexia, hyperactivity and even a tendency toward violence. Bringing the fats into proper proportion may actually relieve those conditions, according to Joseph Hibbeln, M.D., a psychiatrist at the National Institutes of Health, and also a leading authority on the relationship between fat consumption and mental health.

A portion of this information was obtained from Andrew Weil M.D.

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02/10/10 WOD

February 9, 2010 By admin 9 Comments

Sorry I haven’t been posting WOD results, learning a new website.   There will be a WOD Results link in the future on the next days WOD.  Also be sure to post your score I know that there are many of you that think it is not a big deal, but do it anyway!

STRENGTH

3 Rounds for max reps of:

Bodyweight Bench Press- If you can not bench press your BW use a weight that you can get at least 6 reps

Dead Hang Pull-ups-  NO KIP! If you can not do a dead hang pull-up use a band to assist you.

WOD

I HATE TO RUN!

Perform four 200 meter sprints w/ 45 sec rest between each sprint.  Rest as needed.  Perform two 400 meter runs w/ 2 min rest between efforts.  Rest as needed.  Perform one 800 meter run.

Got this WOD from Crossfit  One World, check it out there is a good write up on torn hands as well.

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