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Tuesday 021814

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This week we will have a break from the bitter cold weather.  Let’s warm up with some empty bar movements.  Our warm ups will be practiced with perfect form.  Find an Oly lift that you need work on and start practicing good habits.  Joanna is dialed in on “The Whole Nine” nutrition plan (I don’t like using the word diet).  She gets an email everyday and it helps her to remember mindful eating habits. …ask her about it.

Warmup

February Challenge

WOD

1RM Power Clean

1-1-1-1-1-1

1RM Squat Clean

1-1-1-1-1-1

Monday 021714

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Presidents Day!! 9AM WOD today will be a games style WOD.  We will have judges and and everyone will follow games standards.  March 1st will also be our Official day opening at 6 West Parker.

** Don’t forget to sign up for the CrossFit Games Open 2014!!

Warmup

Row 500m

WOD

AMRAP in 7 minutes:

10 Burpees

15 Box Jumps (20″ women/ 24″ men)

Post times to journals and chalkboard.

Sunday 021714

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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

Friday

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Let’s end the week with an amazing WOD from our friends at CrossFit Precision. They combined Fran and Grace…… it’s disturbing!  I like it. logo5

Warm up 
February Challenge or 1min Max
4 min DU Practice.

WOD

 

“FRACE”
12 Min. AMRAP
21 Thrusters (95/65) (75/55) (65/45) (55/35)
21 Pull Ups
10 Clean & Jerk
15 Thrusters
15 Pull Ups
10 Clean & Jerk
9 Thrusters
9 Pull Ups
10 Clean & Jerk

Tuesday

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How much water have you been drinking? I decided to get a water bottle in hopes that it would make me want to drink more water.  A  friend and fellow CrossFitter did a study on how water bottle shapes can improve our drinking habits.  Here is an abbreviated summary of Dr MacRae’s study..

Water Bottle Study at Pepperdine University – Released July 8, 2009
Dr. Holden MacRae, professor of sports medicine at Pepperdine University, conducted the first-of-its-kind study to test the effects of water bottle design on personal consumption. The study found that with the CamelBak Better Bottle participants drank 24 percent more water than with a disposable plastic bottle, 18 percent more water than with a reusable metal bottle and 15 percent more than with a reusable plastic bottle.
Craig’s idol (Lucas Parker).
Warmup
Feb Challenge or 1 min Max
–then–
WOD
Front Squat
3-3-3-3-3-3
Deadlift
1-1-1-1-1-1