Exposure

Andrew increasing range of motion

Exposure to new movements and more advanced tasks can do wonders for your fitness. Learning a new skill can make you better at learning more new skills and mastering those may make you better at things you are already good at. For example, improving your handstand may make you better at the jerk, or doing heavy cleans may help you learn to back flip.

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Tonight's food log is from Peter M:

8am - Fage 2% fat greek yogurt (2P,1C,1F) w/ dash of honey (1/2C) ,1/4 cup black berries (1/2C), 1tsp almond butter (1F) = (2B)

11am - 1 hardboiled egg (1P,1F) + 1/2 cup blackberries (1C) = (1B)

12pm - 3 Foster Farms turkey meatballs (3BP,1BC,2BF) + 1Tbs honey bbq teriyaki dressing (1C) + spinach and romaine lettuce (1C) + 1Tbs avocado (1BF) = (3B)

3pm - 1/3rd bar Think Thin white chocolate bar (1BP,1BC,1BF) = (1B)

5pm - 1/4 cup cottage cheese (1BP) + 1/2 cup blueberries (1BC) + 1tsp almond butter (1BF)= (1B)

6pm - Mobo sushi:

2 salmon sashimi (2P) 3 pieces Salmon Baker w/ all but 3Tbs rice removed from all (1P, 1C, 2F) 3 pieces McRandy roll w/ all but 3 Tbs rice removed from all (1P, 1C, 1F) 4oz. saki = (3B)

8pm - 4oz. red wine (1C) and 1oz. lowfat Jarsleberg swiss cheese (1P, 1F) = (1B)

________________________

Workout:

Three rounds for time of:
65 pound Hang power snatch, 30 reps
60 Double-unders
30 Pull-ups

Exposure

Andrew increasing range of motion

Exposure to new movements and more advanced tasks can do wonders for your fitness. Learning a new skill can make you better at learning more new skills and mastering those may make you better at things you are already good at. For example, improving your handstand may make you better at the jerk, or doing heavy cleans may help you learn to back flip.

___________________________

Tonight's food log is from Peter M:

8am - Fage 2% fat greek yogurt (2P,1C,1F) w/ dash of honey (1/2C) ,1/4 cup black berries (1/2C), 1tsp almond butter (1F) = (2B)

11am - 1 hardboiled egg (1P,1F) + 1/2 cup blackberries (1C) = (1B)

12pm - 3 Foster Farms turkey meatballs (3BP,1BC,2BF) + 1Tbs honey bbq teriyaki dressing (1C) + spinach and romaine lettuce (1C) + 1Tbs avocado (1BF) = (3B)

3pm - 1/3rd bar Think Thin white chocolate bar (1BP,1BC,1BF) = (1B)

5pm - 1/4 cup cottage cheese (1BP) + 1/2 cup blueberries (1BC) + 1tsp almond butter (1BF)= (1B)

6pm - Mobo sushi:

2 salmon sashimi (2P) 3 pieces Salmon Baker w/ all but 3Tbs rice removed from all (1P, 1C, 2F) 3 pieces McRandy roll w/ all but 3 Tbs rice removed from all (1P, 1C, 1F) 4oz. saki = (3B)

8pm - 4oz. red wine (1C) and 1oz. lowfat Jarsleberg swiss cheese (1P, 1F) = (1B)

________________________

Workout:

Three rounds for time of:
65 pound Hang power snatch, 30 reps
60 Double-unders
30 Pull-ups

Jump Back

Michael high rep snatching

Michael has received this lift a little forward and with his knees inside of his feet just a bit. This type of positioning fault is common. Often it occurs when an athlete leads with their hips in the first pull off the floor forcing then to jump early and forward. Working on pulling straight up and even a little backwards off the floor for the clean and snatch is critical to a solid landing position.

Remember, the only acceptable way to jump in weightlifting is...Backwards!

__________________________

Tonight's Food Log Comes From Olivia:

8am (2B) frittata and 100g hash-browns

10am (2B) 1/2 turkey sandwich (weighed the meat beforehand)

1pm (~3B) eyeballed meal from whole foods ... chicken, cheesy cauliflower and a small cookie

3pm (2B) zone bar

6pm (0.5B) 2 bites of zone bar (this was 30 sec before the wod started ... suddenly I needed food)

7pm (2B) 2oz turkey and glass of prune juice (don't ask)

8pm (2B) beef chili and slice of bread w/ butter

9:30pm (2B) 1oz turkey and glass of choc milk

___________________________

Workout:

Front Squat
3-3-1-1-1-1-1

Jump Back

Michael high rep snatching

Michael has received this lift a little forward and with his knees inside of his feet just a bit. This type of positioning fault is common. Often it occurs when an athlete leads with their hips in the first pull off the floor forcing then to jump early and forward. Working on pulling straight up and even a little backwards off the floor for the clean and snatch is critical to a solid landing position.

Remember, the only acceptable way to jump in weightlifting is...Backwards!

__________________________

Tonight's Food Log Comes From Olivia:

8am (2B) frittata and 100g hash-browns

10am (2B) 1/2 turkey sandwich (weighed the meat beforehand)

1pm (~3B) eyeballed meal from whole foods ... chicken, cheesy cauliflower and a small cookie

3pm (2B) zone bar

6pm (0.5B) 2 bites of zone bar (this was 30 sec before the wod started ... suddenly I needed food)

7pm (2B) 2oz turkey and glass of prune juice (don't ask)

8pm (2B) beef chili and slice of bread w/ butter

9:30pm (2B) 1oz turkey and glass of choc milk

___________________________

Workout:

Front Squat
3-3-1-1-1-1-1

Outside The Box

Angel doing that terrible run deadlift burpee workout on a beautiful day.

World Class Fitness in 100 words:

"Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
~Greg Glassman

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Tonights food log comes from coach D:

7:00 Latte 2b

11:00 2 hard boiled eggs and a large tangerine 2b

2:00 Green Salad with 2oz Chicken and 1/2 an apple 2b

5:00 3oz roast beef and an apple 6 almonds 2b

7:30 3oz tri-tip steamed 1cup mixed veggies and 2/5cup mashed potatoes 3b

____________________________

Workout:

Complete as many rounds as possible in twelve minutes of:
12 Weighted walking lunge, 50 pound dumbbells
4 Handstand push-ups

Outside The Box

Angel doing that terrible run deadlift burpee workout on a beautiful day.

World Class Fitness in 100 words:

"Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
~Greg Glassman

____________________________

Tonights food log comes from coach D:

7:00 Latte 2b

11:00 2 hard boiled eggs and a large tangerine 2b

2:00 Green Salad with 2oz Chicken and 1/2 an apple 2b

5:00 3oz roast beef and an apple 6 almonds 2b

7:30 3oz tri-tip steamed 1cup mixed veggies and 2/5cup mashed potatoes 3b

____________________________

Workout:

Complete as many rounds as possible in twelve minutes of:
12 Weighted walking lunge, 50 pound dumbbells
4 Handstand push-ups

Ties That Bind

Cobb with great shoulder position.

We would not be doing what we do if it were not for the efforts and genius of Greg Glassman. Here is a video of him speaking to a group of affiliate owners about the CrossFit games and other good stuff, like Thrusters.  It is the efforts we put in to our workouts that bind us together.  Yes we aim for elite fitness and admire the fittest among us, but it is the shared suffering and shared successes that make us what we are.  We find our commonalities by doing.  As Coach talk about in the linked video, we all get stuck at the bottom of the Thruster.

This years CrossFit games season will begin with Open Sectionals starting March 15th, roughly six weeks form now, great incentive to keep eating well, working hard, sleeping a lot, and having fun.

_______________________

Tonight's food log belongs to Gilly:

6am: 2 eggs... and 1/2 grapefruit with a little sugar 2B

7:30am Latte 2B

10:30am 1 bonbel cheese and some apple sauce 1B

1:30pm: bbq chicken salad 4B

4:30pm: 1 bonbel cheese and some apple sauce 1B

9pm: ground turkey patties with onions and some oats in them plus a ton of brocolli. Used some ketchup on my patties to round out 4B

________________________

Workout:

Rest day

Ties That Bind

Cobb with great shoulder position.

We would not be doing what we do if it were not for the efforts and genius of Greg Glassman. Here is a video of him speaking to a group of affiliate owners about the CrossFit games and other good stuff, like Thrusters.  It is the efforts we put in to our workouts that bind us together.  Yes we aim for elite fitness and admire the fittest among us, but it is the shared suffering and shared successes that make us what we are.  We find our commonalities by doing.  As Coach talk about in the linked video, we all get stuck at the bottom of the Thruster.

This years CrossFit games season will begin with Open Sectionals starting March 15th, roughly six weeks form now, great incentive to keep eating well, working hard, sleeping a lot, and having fun.

_______________________

Tonight's food log belongs to Gilly:

6am: 2 eggs... and 1/2 grapefruit with a little sugar 2B

7:30am Latte 2B

10:30am 1 bonbel cheese and some apple sauce 1B

1:30pm: bbq chicken salad 4B

4:30pm: 1 bonbel cheese and some apple sauce 1B

9pm: ground turkey patties with onions and some oats in them plus a ton of brocolli. Used some ketchup on my patties to round out 4B

________________________

Workout:

Rest day

Scaling

Kevin Squat Snatches

When I program our workouts I write them with the intention of exceeding the capacities of the fittest athletes in the gym then scaling appropriately for everyone else. Community wide we are looking to create a similar stimulus for all of our athletes and to keep them all improving. Sometimes it is hard to decide you need to go lighter or do less reps but we have to look at the workouts critically and then leave our egos at the door. That way we stay focused on improving our own individual capacity.

__________________________

Today's Food Journal is from Cara

830 (1B) few bites of chicken + 1/2 apple

11:30 (2B) cottage cheese, apple

3 (2B) perfect foods bar- too much fat

5pm (2B) hb eggs, spinach + apple

7pm (2B) chicken salad- spinach, tomato, mushroom + cup squash soup

9pm (2B) cottage cheese + apple sauce, gotta love dem apples

_________________________

Workout:

Five Rounds for time of:
185lb Power clean 5 reps
4 muscle ups

Scaling

Kevin Squat Snatches

When I program our workouts I write them with the intention of exceeding the capacities of the fittest athletes in the gym then scaling appropriately for everyone else. Community wide we are looking to create a similar stimulus for all of our athletes and to keep them all improving. Sometimes it is hard to decide you need to go lighter or do less reps but we have to look at the workouts critically and then leave our egos at the door. That way we stay focused on improving our own individual capacity.

__________________________

Today's Food Journal is from Cara

830 (1B) few bites of chicken + 1/2 apple

11:30 (2B) cottage cheese, apple

3 (2B) perfect foods bar- too much fat

5pm (2B) hb eggs, spinach + apple

7pm (2B) chicken salad- spinach, tomato, mushroom + cup squash soup

9pm (2B) cottage cheese + apple sauce, gotta love dem apples

_________________________

Workout:

Five Rounds for time of:
185lb Power clean 5 reps
4 muscle ups