Happy birthday Mark! One thing you wanted and one thing you didn’t. Glad you love burpees so much. 😉 This turned out to be a good gasser and heavy bunch of power cleans.
Here’s the answer; a front squat and an overhead press:
Only a few days left before the Frankenchipper WOD on Saturday. Go hit a costume store, get creative or worst case wear your kids costume.
SCHEDULE CHANGE: This Monday, October 31st we will be canceling the 5pm, 6pm and 7pm classes due to Trick-or-Treating. We won’t be having classes at night due to the festivities and majority of everyone (coaches included) being committed to taking little ones out or passing out candy. Hit the morning classes if you can as they will be on schedule.
Coach Jeremy helps find that pain cave with some pre-Wod mobility today:
Yesterday as part of the warm-up was some very basic skill work on holding the chest-to-ring, chest-to-bar, chin over pull-up, and bar hang positions. Want to have stronger pull-ups or muscle-ups? Do these.
“People don’t see that you’re last. People see that you’re here.”
Somebody else said that. Someone I don’t even know. And boy did they nail it.
Who gives a flying f*** where or when you finish in the WOD?
Not me. Not most of the people in your class. We only care that you’re suffering with us. Misery doesn’t just love company in CrossFit. Good CrossFit demands misery AND company. (LOL Now I’ve gone and scared all the newbies. Hey, come back — I was kidding! Well, sort of . . .)
And your coach? He or she only cares that you give your best, that you tried your hardest, that you’re performing to the best of your abilities. Sounds corny and sappy and stupid, but it’s true.
Some folks remark that we’re the only sport where folks cheer as much for the last place finisher as the first place finisher. Maybe we are, maybe we aren’t. We don’t care. We only care that you’re here.
* Each partner must complete Jackie in succession. Partner 1 completes the 1000m Row, 50 Thrusters, 30 Pull-ups then Partner 2 begins their “round”. Time starts when partner 2 completes their 30th pull-up. Record each partner’s indivdual “Jackie” time and combined team time.
Today’s Team WOD was one of the events this weekend at the UFC Fan Expo in Houston that featured a CrossFit exhibition at the front door. Many of the top male and female Games Competitors competed in teams of 2 for six different events. This one took the benchmark Girl “Jackie” and made it a two-fer. While this WOD looks easy it’s pretty deceiving when done all out. Rowing and thrusters = yuck.
For those tackling a Whole30 nutrition challenge or just “going Paleo” here are some tips from our very own Ninja Amanda:
Some ideas for people that are trying to stay on track & need some extra UMPF right now: 1) Track your meals on BTWB – helps you see how/what you are eating more clearly and frankly writing it down makes you more accountable to yourself (ask people to look if you want)
2) Go recipe searching, buy a paleo cookbook, etc… just get inspired to try something new to cook! Remember – have fun w/ your food!! This is supposed to taste yum-O
3) Check out our Whole30 Facebook group – lots of discussion, gives you ideas, & inspires you
4) Whatever you do – PLEASE don’t beat the crap out of yourself. Extreme guilt can make you just want to quit & feel in the dumps. Turn it around and say “next meal is going to ROCK F’ing PALEO B*TCHES!”
CrossFit – UFC Fan Expo Event: Men’s “Team Jackie”:
Notes:
This week we are adding another class at 0830 AM to Friday! That means we will have a 0830 class every single day. The morning class schedule M-Fr will now be 0830/0930/1130.
This past week a group of your fellow CrossFitters completed a Whole30 Paleo nutrition challenge. Congrats to all who participated! Some finished all 30 days with strict compliance and reported great results. John B. lost 9.2 lbs and 2 inches off his waist in 30 days and both he and Christa tackled it together as husband and wife with no cheats for the full month! Many have said that while they may not have strictly followed the challenge for 30 days; they were able to make cleaner and healthier choices as well as set goals and strategies for how to maintain a healthier lifestyle post Whole30. That is the best outcome of a nutrition challenge, seeing people make changes that will truly last and benefit theirs and their families health. Kicking the sugar cravings and inflammation causing food choices and building healthy habits can only be a good thing.
Read Whole9’s take on the Paleo-ification of junk food and why you should avoid it during your Whole30 Challenge: “Sex With Your Pants On” by Whole9
With a continuously running clock perform 2 Kettlebell Swings (53#/35#) the first minute, 4 Kettlebell Swings the second minute, 6 the third minute, and so on, continuing to add 2 each minute until you cannot complete the required number of reps in the given minute.
Score total rounds and reps in the last round completed.
Zombie Apocalypse Training (to beat them you have to know them):
A recent study by the University of South Carolina offers some amazing insights into how the brain (of mice) reacts to moderate exercise. It wouldn’t be much of a leap to imagine how our brains react and grow with good nutrition and intense exercise.
Do you have a list? Should you? I made mine today. What kind of list am I talking about? A list of goats, weaknesses, or skills you are lacking in. This list should be about what you want to get better at to improve your fitness and your health. A CrossFit list of maybe 10 things you know everytime you leave the gym that you probably should have worked on a little. Or maybe it’s something to practice on the weekend or at home that you could have done that might lead to moving faster, getting stronger or setting a new PR. Think about what it is you want to learn or what is holding you back. Write those things down, then tackle them with persistence, discipline, determination and patience. It can be anything from nutrition, mobility, and rest to learning a lift, improving strength, practicing bodyweight movements or improving cardio-respiratory endurance through running, swimming, rowing or more. As you begin accomplishing these goals and turning goats into new skills you will quickly find new entries to your list to take their place. That is the true nature of CrossFit. It never gets easy, you may get fitter but the list just grows as you check things off. It’s part of the fun of learning to be more demanding of yourself.
This post above is becoming quite common in CrossFit gyms. “Rules” that really are part common sense, part respect for the box, part respect for your fellow CrossFitter. At the King CF Grand Opening today for their awesome new space they have a sign at the entrance. It reads in part that you arrive on time. When you do you warm up to be prepared for class and to avoid injury. When the coach signals that it is time to start the WOD or teach then you should be ready and attentive. If you arrive late it’s 10 burpees, no questions asked. If you arrive too late for the warm-up you have 30 burpees as your substitute warm-up and then it’s 3-2-1 Go. This is not meant to be punishment but rather it’s meant to keep classes flowing, athletes working, and people accountable. The sign is simply a reminder that helps drive discipline and expectations within the gym.
In our box we have rules on our whiteboard. It is expected that everyone read them and know them. This means if you violate them then its penalty burpees no questions asked. That said if you know the rules then we should never have to hand them out. 😉
Quote of the Day: “In matters of principle, stand like a rock; in matters of taste, swim with the current.” ~Thomas Jefferson
Tricia set to deadlift while Moe shows her toes to the bar:
Nutrition:
Several of you are gearing up for a Whole30 Challenge in September. There is even a Facebook group you can join if you are in. Just go to our SRCF Facebook group for more details. Amanda is leading the charge and there looks to be a growing group of people who are onboard! If you want a Whole9 and SRCF Nutrition guide and a Whole30 Success Guide then get one for $15 in the box!
These sound pretty scrumptious! The Return of the Wrap: Improv’eat Coconut Pure Wraps – Whole9 approved them with their badge so they are strictly paleo and may help with that longing for a tortilla like wrap instead of lettuce. (Primal Pacs are also Whole30 approved)
Whole9 Caters a Wedding: Includes great recipes that are all paleo and look delish! (Especially those Chocolate Mole Brownies)
Also Lindsay shared a scrumptious recipe that in turn we must share with you. I would have shared a picture of these but we ate them all before we thought of the camera!
Recipe: Paleo Banana-nut Muffins
“Since there is no flour/meal of any kind in this, your muffins won’t puff up as they bake. But rest assured; they are baking!
Stuff You’ll Need:
1 cup shredded coconut (found in the baking aisle)
2 tablespoons ground almonds (I just finely chopped some sliced almonds)
2 eggs
1/2 cup chopped walnuts
2 teaspoons Walnut Oil (or Olive Oil)
2 generous teaspoons Almond Butter
4 bananas, mashed
Drizzle of honey, sweeten to taste
How It Works:
Pre-heat oven to 375F
Grease muffin tin
Combine all ingredients, however you can (batter will be lumpy)
