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04/01/10 WOD

March 31, 2010 By admin 2 Comments

NEW WEIGHT LOSS PROGRAM (for men)

A guy calls a company and orders their 5-day, 10 lb. Weight loss program.. 
     The next day, there’s a knock on the door and there stands before him a voluptuous, Athletic, 19 year old babe dressed in nothing but a pair of Nike running shoes and a sign Around her neck. She introduces herself as a representative of the weight loss company.  

The sign reads, ‘If you can catch me, you can have me.’ 

Without a second thought, he takes off after her. A few miles later huffing and puffing, He finally gives up.. 
The same girl shows up for the next four days and the same thing happens. 
On the fifth day, he weighs himself and is delighted to find he has lost 10 lbs. As promised. 

He calls the company and orders their 5-day/20 pound program. 
     The next day there’s a knock at the door and there stands the most stunning, Beautiful, sexy woman he has ever seen in his life.. She is wearing nothing but Reebok running shoes and a sign around her neck that reads, ‘If you catch me you Can have me’. 
   Well, he’s out the door after her like a shot. This girl is in excellent shape and he Does his best, but no such luck. So for the next four days, the same routine happens With him gradually getting in better and better shape. 

Much to his delight on the fifth day when he weighs himself, he discovers that he Has lost another 20 lbs. As promised. He decides to go for broke and calls the company To order the 7-day/50 pound program 
       ‘Are you sure?’ asks the representative on the phone… ‘This is our most rigorous program..’ 

‘Absolutely,’ he replies, ‘I haven’t felt this good in years.’ 

  The next day there’s a knock at the door; and when he opens it he finds a huge muscular Gay Guy standing there wearing nothing but pink running shoes and a sign around his neck That reads, ‘If I catch you, you’re mine.’ 

He lost 63 pounds that week.

 GROUP CORE

WOD

For Time of:

10,9,8,7,6,5,4,3,2,1

Rage Ball- 20m/14w

Pull-ups

Burpees

 03/31/10 WOD Results

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03/31/10 WOD

March 30, 2010 By admin 12 Comments

That’s why in we workout anaerobically, to many benefits to not do it.

 

STRENGTH

Deadlift- 3 x 5 @75% of 1 rep max

KB Renegade Rows- 16, 12, 8 (each arm)

 

WOD

4 Rounds for time of:

5 Deadlifts- 135m/85w

5 Hang Power Cleans

5 Front Squats

5 Jerks (split of push)

*Complete each round without letting go of the bar or dropping it.  Let go or drop the bar you must start the round over.  After completion of 4 rounds you will immediatley do 1 handstand hold for time.  Your score will be your time for the lifts, minus your handstand hold time.

 

03/30/10 WOD Results

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Paleo Recipes

March 30, 2010 By admin Leave a Comment

The Paleo recipes submitted thus far have been incredible.  I’ve had some success and a few failures while attempting to cook them.  Either way, I’ve never felt healthier.  We’d like to encourage everyone to continue adding to our Paleo recipe archives, as well as taking ideas from it and bringing them into your own kitchen.

We moved the Paleo recipe page.  Go to the top of the page where there is a Nutrition drop down menu.  Click on Paleo, and there is a link at the bottom of the Paleo page that will take you there.  Enjoy!

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Filed Under: CrossFit The Club

03/30/10 WOD

March 29, 2010 By admin 6 Comments

There are three metabolic pathways that provide the energy for all human action. These “metabolic engines” are known as the phosphagen pathway, the glycolytic pathway, and the oxidative pathway.

The first, the phosphagen, dominates the highest-powered activities, those that last less than about ten seconds. The second pathway, the glycolytic, dominates moderate-powered activities, those that last up to several minutes. These are the “anaerobic” pathways.

The third pathway, the oxidative, dominates low-powered activities, those that last in excess of several minutes. This is the aerobic pathway.

Total fitness, the fitness that CrossFit promotes and develops, requires competency and training in each of these three pathways or engines. Balancing the effects of these three pathways largely determines the how and why of the metabolic conditioning or “cardio” that we do at CrossFit.

Favoring one or two pathways to the exclusion of the others and not recognizing the impact of excessive training in the oxidative pathway are arguably the two most common faults in fitness training. Time domain matching of task or sport to training is the first step to effective, legitimate strength and conditioning.

GROUP CORE

WOD

2 Rounds of:

 AMRAP in 7 minutes w/ 1 min rest after the first 7 minutes.

200 Meter Run

10 Pull-ups

10 Mountain Climbers

10 SDHP- 95m/65w

 

STRETCH-the benefits of flexibility

 

 03/29/10 WOD Results

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Mental Strength

March 29, 2010 By admin 3 Comments

The mind is a powerful thing…

We all CrossFit for very similar reasons.  To get into better shape.  To get stronger and live healthier lives.  The list can go on and on.  CrossFit can also make you mentally strong.  But to do this, it’s up to the individual to train your brain.  Read and answer the following questions to see if they do, or have ever applied to you.

1.  Have you ever been afraid to do a WOD?

2.  During strength training, have you ever told yourself before the lift… “this is going to be hard”?

3.  Do you feel you can handle the Rx’d amount, but are afraid to cross that line?

4.  Even though you feel physically strong, have your times leveled off and you don’t know why?

Well if you answered “YES” to any of these questions, consider your Mental Strength.  The following article was published by the CrossFit Journal and it is a MUST READ.  Download it here and really take it for all that it’s worth.  When you are done…  Apply it’s thoughts and ideas to your CrossFit training and see how much stronger you will become.

Mental Strength by CrossFit Journal

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Filed Under: CrossFit The Club

03/29/10 WOD

March 28, 2010 By admin 6 Comments

Cinzia, perfecting the overhead squat.  On a side note anyone wanting a good paleo treat, talk to Cinzia and get her paleo banana bread, mmm..good!

STRENGTH

Split Squat (back foot elevated)- 3 x 8

superset w/

Hip Extension- 3 x 10

 

WOD

For Time of:

150 KB Swings

*Every minute on the minute perform 8 sit-ups, start with sit-ups.

*For everyone on the swimsuit challenge it is time to turn in your journals for the past two weeks.

 

“Caveman’s diet” growing followers

 

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03/27/10 WOD

March 26, 2010 By admin 10 Comments

SATURDAY TEAMWORK DAY!

TEAM WOD

“FRIENDS”

In teams of two you will complete:

400 meter partner carry

10 rounds of:

                               1 Power Clean                                   

3 Front Squats

2 Chest to Overhead

5 Burpees

finish with,

400 meter partner carry

*Teams of two, must be similar in size and close to same strength.  Start by taking turns carrying partner (anyway possible- piggy back, fireman’s carry for Scott C. and Tony only- spider!) for 400 meters rotating as needed.  First team member starts on the bar, once they have completed all of the movements on the bar, the second team member starts.  Each team member must complete 10 rounds each.  You will end with the second partner carry.

*Recommended weight- Advanced 135m/ 95w

                                              Intermediate- 115m/75w

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03/26/10 WOD

March 25, 2010 By admin Leave a Comment

Why I Choose Olympic Weight Lifting Exercises… by bodybuilding.com- click here

 

STRENGTH

Deadlift- 3 x 3

Max Ring Dips- x 3

superset w/

Max Inverted Ring Rows- x 3

WOD

“The Speal Special”

5 Rounds For Time of:

7 Burpee Box Jumps- 24″m/ 20″w

12 OHS- 95m/75w

*Got this WOD from Crossfit Santa Clara

 

BENIFITS TO WEARING A WEIGHT VEST

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03/25/10 WOD

March 24, 2010 By admin 6 Comments

We have had a lot of people blogging in on create you own wod, even to me some of you are crazy for those workouts!  The pics above is one wod you can guarantee, “Bar Appreciation”, can’t wait till warm weather!

 

 

 

 

 

 

WOD

For Time of:

30 KB SDHP- 52m/35w

30 KB Swing- 52/35

30 Weighted Step-ups – 24″m/ 20″w (holding KB under your chin)

800 Meter Run

20 KB SDHP

20 KB Swing

20 Weighted Step-ups

400 Meter Run

10 KB SDHP

10 KB Swings

10 Weighted Step-ups

200 Meter Run

 

03/24/10 WOD Results

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03/24/10 WOD

March 23, 2010 By admin Leave a Comment

We want to see what our members can come up with for a workout of the day.   Go to our recent post Create Your Own WOD and let’s see what you got, remember you will be doing these workouts.  We will be putting together crossfit the club members ideas for workouts for the next week,  from there we will then vote.  The top 6 workouts we will do for our very own hell week.  You want to be a crossfit coach, let’s see what you got!

 

STRENGTH

Shoulder Press- 5 x 3

GHD Sit-ups- 5 x 20 (30 sec rest between sets)

 

WOD

3 Rounds of 1 minute of work/exercise, followed by 1 minute of rest.

Box Jumps- 24″m/20″w

Wall Ball- 20m/14w

Toes to Bar

Push Press- 75m/55w

Burpees

 

Anyone interested in running a 5k?  Golden West Credit Union will be holding a 5k this Saturday at 8:30am.  You know me, I hate to run but need to improve this area of fitness.  Anyone else want to come along for some fun be sure to get signed up.  Click here for details.

03/23/10 WOD Results

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Create Your Own WOD

March 23, 2010 By admin 76 Comments

If you were given the opportunity and all the equipment necessary to create the perfect WOD…  Would you accept the challenge?

If you answered yes, would you be honest?  By this I’m referring to your abilities.  Would you create a WOD to push your body to it’s fullest potential, or simply pick what you’re good at and know, just so you can say “I exercised today”? Well here’s your chance…  CrossFit The Club is a blank canvas and you are the artist.  Let’s see what creativity, madness, pain, anguish, and suffering you can bring to the table.

The Game:  Post your WOD to this comment section.  Feel free to name it as you feel necessary.

The Outcome:  The top 6 picks will be used for our own CrossFit The Club “HELL WEEK”.

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Sunlight = best source vitamin D

March 23, 2010 By admin Leave a Comment

Hey everybody, springtime is here. Ya’ll need to go outside and get some vitamin D. Sunlight is our best source of vitamin D, but here in Northern Utah, we don’t get much of it between the months of November and March. To get the amount of vitamin D you need, just go outside for about 15 minutes, 3 times a week. Make sure that at the very least, your face and arms are exposed. During the winter months, get in the habit of taking vitamin D3 capsules in the amount of 1,000 to 5,000 IUs per day.

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Filed Under: Nutrition
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