It’s the least we could do for the people that help protect and preserve our community.  Ogden Police Officers fundraiser WOD, first heats will start at 8am and continue until everyone is done.  All the money raised will go toward all the officers involved in this tragedy.

 

OPD WOD

20 min cut-off

In teams of 4 you will complete for time:

Fran

21-15-9

Thrusters-95m/65w

Pull-ups

 

Elizabeth

21-15-9

Power Cleans-135/95

Ring Dips

 

Karen

150 Wall Balls- 20/15 (10′/8′)

 

Randy

75 Power Snatch- 75/55

 

*If you finish before 20 min you will rest.  When clock hits 20 min you will complete in 12 min:

1 Mile Sandbag Relay- 80lbs (switch as needed, each person needs to carry at least once)

In time remaining;

Max Fireman Push-ups

 

 

 

What’s your excuse?

 

WOD

AMRAP in 20 min:

9 Curtis P’s (clean,Lunge R, Lunge L, push press)- 95m/65w

11 Toes Through Rings

13  Burpees

 

Games Prep

Part I.

A.  Snatch Balance- build to a tough single, not a 1RM

B.  SA KB Clean & Press- 5/arm, back and forth for 5 min- break as little as possible.

C.  HS Walk Practice- 25m; rest 10 sec, 20 sit-ups; rest 1 min x 3

Rest 4+ hours

AMRAP in 2o min of:

15 KB Thrusters-53/35

5 Weighted Pull-ups- 53/35

15 Burpees

 

Don’t forget we will be holding the OPD fundraiser this Saturday, all the regular scheduled classes will be cancelled.  I am not sure how many people will be there but I am planning on starting the first heat at 8am and continuing until everyone has had their chance to have a little fun.  This workout will be done in teams of 4 (2 men/2 women) be sure to register as a team or as an individual so we can put you on a team.  All proceeds will go to the Ogden Police officers fund.

 

 

 

As always the Mobilty wod is a good source to help prevent injuries and rehab past injuries.

 

Today’s episode is about shifting our thinking away from a reactive model of movement dysfunction to a little more sustainable way of thinking.  Athletes are stubborn “if it ain’t broke and I’m kicking your ass, don’t fix it” kind of people.   We are asking the  wrong questions.  We should not be asking, how good are you?  We should be asking, how much better can you be?  Minimizing movement variables, force dumps, and torque bleeds, is the same thing as protecting the athlete from injury.  The data sets are huge.  Run like a jackass, get hurt.  Pull with a crappy back position, get hurt.  Eventually.  And this is the problem with the reactive model, if we wait for pain or dysfunction to inform us that we need to change technique then we are being suckered out of finding out how much better we can be.  And, now we have to deal with that torn labrum or fried heel cord.  Sweet.  We have to few movement with a different lens.  Open circuit positions and over tensioned systems are the root cause of 98% of the problems that the typical athlete faces.   This means, that sore elbow from squatting and pullups? It’s a preventable disease

WOD

Run 10 min @ conversation pace

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Run 30 sec @ 90%

Run 30 sec @ 50% x 8

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Run 60 sec @ 90%

Run 60 sec @ 50% x 4

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Run 90 sec @ 90%

Run 90 sec @ 50% x 2

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Run/walk 5 min cool down

 

*If you missed any days Mon-Wed, make up one of those days instead.

 

Day 3 down of the clean eating challenge and a lot of people are asking what do you have for snacks.  Try some of these grain-free granola bars.  Click here

 

If anybody is interested in Donating to the Spencer family charitable account you can donate at America First Credit Union.

 

 

 

 

Make sure to set aside this Saturday for the OPD Fundraiser WOD. We will be doing the workout in teams of 4. You don’t have to have a team to participate, still come and you will be placed on a team when you get there. This is not a competition it is a chance to have some fun with some fellow crossfitter’s and to donate to a worthy cause. Sign-up here!

WOD

3 Rounds of:

10 Thrusters- 115m/85w

350m Row

*Rest 2 min

3 Rounds of:

10 KBS- 70/53

15 Burpee Broad Jump

*Rest 2 min

3 Rounds of:

20 Anchored Sit-ups

30 sec Plank on Rings

15 Back Ext

The Paleo Scoreboard is up and running! Be sure to log your daily scores on the board, good luck!

01/17/12 WOD Results

HEY!  Will you please take your water bottles home.  Who has a Bambi bottle anyway, and even worse a Utah Ute bottle.

Day 1 of clean eating challenge down, please be sure to score yourself on how your day was yesterday on the paleo white board.  Here is a reminder for the daily requirements and how the scoring works, you could score on a daily basis up to 7 points if you follow it perfectly.

Daily Requirements:
1.  Eat Real Food.
2.  Maintain a food log
3.  Record you daily scores on the Paleo Board
Scoring:
You will be required to keep track of your eating on the Paleo board.  Click Here For Paleo Journal Download.  From this log you will give yourself a score based on your compliance with the Paleo Diet.

Four Points: You are a hunter-gatherer.  You eat nothing but meat, veggies, some fruit, nuts and seeds.

Three  Points: One time during the day, you had a little something that wasn’t paleo, but wasn’t horrible.
Examples:  Dried Fruit, Most Condiments (bbq, soy sauce, ketchup, mayo, salad dressing), Peanuts, Hummus, Cream in Coffee, etc…

Two Points: You slipped…but didn’t get hurt.  You had a small amount of “not real food”.  Maybe it was a fully Paleo day, but you couldn’t resist having a beer at the family BBQ, or you finished your kids mac ‘n cheese, but the rest of your day was solid.
Examples:  1 beer/glass of wine, dinner rolls, a handful of fries/chips, rice, etc…

One Point: Most of your day was Paleo, but there was one full meal that you fell off the wagon.
Examples:  Pasta, Pizza, more than one Soda/Juice/alcohol, bag of popcorn, etc…

Zero Points: You had a bad day and made more than one solid mistake.
Examples:  You had a couple slices of pizza and beer.

BONUS POINTS:
1.  You get one extra bonus point for everyday you participate in a CrossFit workout at CFTC.   We believe rewarding people for being at CFTC will serve two purposes.  First the more you are at the CrossFit the more support and exposure you will have during the Paleo Challenge.  Being around others that are going through the same experiences you are will enhance your chances of success.  Second, the benefits of Paleo are magnified when combines with training program that combines constantly varied, high intensity, functional movements.  Train Hard.  Eat Clean.  Live Life.

2.  You can get an additional bonus point for every night you sleep more than eight hours.  Proper sleep has been associated with everything from faster recovery, better mental focus, to more HGH production.  We believe this is one of the greatest factors in improved health and want to reward those that are getting their sleep.

3. And yet another bonus point for taking 3 grams of fish oil. Fish oil is a significant source of the Omega-3 fatty acids DHA and EPA. These fatty acids improve blood flow and reduce inflammation. This enables an athlete to train harder and recover faster.

 

WOD

5 Rounds of:

7 Push Jerks- challenging load

15 COVP Pull-ups (no butterfly)

*Rest 4 min b/t sets

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Row Sprints:

25 sec sprint

Rest 2:35 x 5

*Score load used and max meters.

 

Predicted VO2Max Chart.  Go to level completed and find out VO2Max, then click VO2 max normative data tables on top to see where you are at, click here.

01/16/12 WOD Results

 

 

Day 1 of the clean eating challenge, don’t let this happen to you!

Today is the first day to a new you.  There will be several days when you will fall down and think that you have failed but get back up and get back on track, everyday is a new challenge!

WOD

Part I:

Bleep Test- VO2Max Testing

Fitness can be measured by the volume of oxygen you can consume while exercising at your maximum capacity. VO2max is the maximum amount of oxygen in millilitres, one can use in one minute per kilogram of body weight. Those who are fit have higher VO2max values and can exercise more intensely than those who are not as well conditioned. Numerous studies show that you can increase your VO2max by working out at an intensity that raises your heart rate to between 65 and 85% of its maximum for at least 20 minutes three to five times a week. A mean value of VO2max for male athletes is about 3.5 litres/minute and for female athletes it is about 2.7 litres/minute.

Part II:

A. Hang Power Snatch- singles on the minute for 10 min; build to a tough single

B.  Unbroken Hang Power Snatch- 21,21,21; rest 2 min- speed, not weight

C.  BB Step-ups- 12 steps; rest 2 min x 3

 

*If you need to get weight and measurements come a little early to class or get me after class and I can get them done.
CF ENDURANCE- there will be NO class at 6am today, back to regular schedule tomorrow. /strong>

 

Much of CrossFit is about stepping outside of your comfort zone and trying something new.  Blair Morrison takes that approach literally in his training.  Don’t have a bar for your rings and ropes?  Use a tree.  Feel that it’s too easy to do handstand walks in your CF box?  Find a nice hill outside.  Get comfortable with being uncomfortable.

 

WOD

In teams of 2 you will complete,
For Time:
40 Bear Complex (clean,front squat, Push Press, Back Squat, Rack Jerk= 1 rep)
120 Pull-ups
150 Push-ups

* teams can partition the reps as needed.  Each team must have 1 member of the team holding two 53lb men/ 35lb women KB or DB’s while the other is working.  If they set the KB/DB down at any point, they start over!

Cassidy taking 765lbs for a ride!  Power lifting classes coming soon.

 

WOD

“Fight Gone Bad”

Wall Ball-20/10 (10′/8′)

SDHP- 75m/55w

Box Jumps-20″

Push Press- 75m/55w

Cal Row

*1 min per exercise for 5 min total, one minute rest b/t rounds.  The clock will not stop move to the next exercise as quickly as possible for best score.

 

01/12/11 WOD Results

 

 

WOD

For Time:

250 m Row

15 KBS-70/53

25 Burpees

15 KBS-70/53

250 m Row

 

Games Prep

O-Lifting WOD (on your own or at O-lifting tonight)

*Rest as needed

Row WOD

 

01/11/12 WOD Results

 

We will continue to do weigh-ins and measurements throughout the week and into next week if we have to for the clean eating challengeclick here for details

WOD

A1. HSPU- 4-5 reps x 4; rest 20 sec (adv. From depth, 2 plates)

A2. Strict CTB Pull-ups- AMRAP x 4; rest 2 min

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One Minute Hell
1 min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on, 20 sec off, 1 min on, 10 sec off….then go back up the ladder..1 min on, 20 sec off..until you finish with 1 min on, 50 sec off, 1 min on.

Happy Birthday to my lovely wife! Big 30!

01/10/11 WOD Results

 

It’s the least we could do. All are invited please spread the word.

WOD

A. Back Squat- 75%- 8 sets of 3; rest 1 min b/t sets

B. DB Split Squat- 10-12/Leg x 4 sets; rest 1 min b/t legs

C. 60 Bench Press for time -LI-95/65, LII-135/75, LIII- 185/95 LIV- 205/115

(every time you fraction perform 20 sit-ups- hands on head)

01/09/12 WOD Results

PALEO GUIDE!

What is the Paleo Diet?? Click here

2012 Crossfit The Club clean eating challenge, click here

From time to time we will do some kind of eating challenge and the biggest problem I see is people don’t stick it out, they fall off the wagon one weekend and they get down on themselves and quit.  With this Challenge there will be no quitters!  If you fall off the wagon you will lose some points but that’s okay.  This challenge will be a 45 day challenge, for the first 30 days I want you to be straight paleo- lean meats, nuts and seeds, fruits and vegetables, after 30 days if you choose to you can introduce some things back into your diet (dairy) and watch how your body reacts to those foods.  Sometimes you don’t realize how your body reacts to certain things like grains and dairy until you take them away for some time then introduce them back into your diet.  I tried to cover all the details of the challenge as possible, if you have questions about anything please post to comments, I’m sure there is more then one person that has the same question.  The paleo diet is very black and white, if there is a question as to whether it is paleo, the answer usually is “no”.  The paleo diet with crossfit works, it works for me and countless other people I have seen, if you don’t believe it check out our success stories (click here).

 

WOD

AMRoundsAP in 20 min of:

5 Dead lift- 50% of 1 RM

10 Toes to Bar

25 Double Unders

 

Games Prep

A. Clean Grip DL x 1/Power Clean x 2/ Split Jerk x 1; rest 1 min x 4- 80%

B.  Clean Grip Dead lift- build to a tough double in no more then 3 sets

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WOD- unbroken