Thursday class times: 5:30a, noon, 4:30p, 5:30p, 6:30p
Starting this Sunday, January 5th, OPEN GYM will be from 10-noon. There will not be yoga this Sunday, January 5th. Yoga will start again January 12th and will be from noon-1:15.
A) 15 min 1RM Snatch
B) 15 min 1RM Clean & Jerk
C) 100 burpees for time
Bobbi & Tye's Baby Shower WOD Party
When: Saturday Jan. 11 @ Noon
Where: Where else? The Box!
Come watch, participate, and/or support the parents to be! Baby boy is registered @ Babies "R" Us
HAPPY BIRTHDAY FILIPE!!!!!!!
Monday class times: 530am, Noon, 430pm, 530pm, and 630pm
WOD: The "CrossFit Total"
3 attempts at each lift
Back Squat (1 rep max)
Shoulder Press (1 rep max)
Deadlift (1 rep max)
Check out this article... HERE
Rope climbs tomorrow athletes!!! Bring long socks, pants or other protective gear.
Thursday class times: 530am, 430pm, 530pm
ELEMENTS Class #9: 630pm
WOD: "The Other Total"
3 attempts at each lift of:
1RM Bench Press
1RM Overhead Squat
Training on an Empty Stomach
Written by Calvin Sun
I am often asked if it is alright to train on an empty stomach. I think this is a common issue for anyone who needs to get to the gym early in the morning. Eating a breakfast of solid foods such as eggs, veggies, and maybe some fruit before a 6am workout can be difficult, if not impossible, for many people. You’ll have to be up early to prepare breakfast, eat, allow adequate time for digestion and get to the gym for your training session. Even if you prepare food ahead of time, many people don’t have much of an appetite upon waking. Of course, this doesn’t just apply to people who train early in the morning. If you are coming to one of the evening workout sessions, it’s likely the last meal you had was lunch. 4 to 6 hours without food is enough to leave you in a partially fasted state which can negatively impact your ability to perform your best in the gym. Nonetheless, skipping meals isn’t a good idea and today I’ll discuss a few reasons why you should reconsider training on an empty tank.
A study published in the American Journal of Clinical Nutrition found that individuals who skipped breakfast had diminished insulin sensitivity as well as increased LDL cholesterol . Insulin sensitivity is important for proper nutrient uptake and long-term health as severely impaired insulin sensitivity can result in insulin resistance which is a risk factor for cornary artery disease, stroke, and type 2 diabetes. High LDL cholesterol, or “bad” cholesterol, is a risk factor for arteriosclerosis, hypertension, stroke, as well as other cardiovascular health issues.
In addition to improving your long-term health, your athletic performance and body composition can be greatly improved with proper pre- and post-workout nutrition. In a study published in Medicine & Science in Sports & Exercise, researchers found that subjects who consumed a protein shake before and after resistance exercise experienced greater gains in lean body mass and increased 1RM strength over those who did not . Another recently published study found that consumption of whey protein before heavy resistance training actually resulted in an increase in resting energy expenditure the day after training . One group consumed protein only before their training sessions and the other group consumed an equivalent amount of only carbohydrates, the protein only group had significantly higher resting energy expenditures 24 hours after their training session. Furthermore, the American College of Sports Medicine has presented research that suggests pre-workout protein intake can be even more effective for recovery than a post-workout protein shake alone. In other words, consuming a proper pre-workout meal can help increase your strength, improve recovery, as well as boost the amount of calories you burn at rest for up to a day after training which can help facilitate reduced body fat and improved body composition.
Another study published in the Journal of Strength and Conditioning Research found that a placebo group had significantly higher levels of cortisol, myoglobin, and creatine phosphokinase (CPK) after exercise compared to those who consumed a protein and carbohydrate mixture . High blood levels of myoglobin and CPK are most commonly indicative of muscle damage. Once myoglobin is in the bloodstream, it needs to be filtered by the kidneys. In severe cases, this can result in a condition known as rhabdomyolysis which can lead to acute kidney failure. This suggests that consuming some protein and carbohydrate prior to your training session can reduce the amount of muscle damage caused by intense exercise. As a result, this will allow for more intense training sessions and less recovery time needed between training days.
If you find yourself heading to training sessions on an empty stomach, I recommend consuming either a solid pre-workout meal of protein and carbohydrates 30 to 60 minutes prior to your workout or a protein shake 15 to 30 minutes prior. If you prefer training in a fasted state, I still recommend consuming some quality protein as soon as possible after your workout in order to improve recovery. An easy way to get pre- and post-workout meals is to simply drink half a protein shake before you train and the remainder immediately after. Keep in mind, pre-workout supplementation can be highly variable between people so I recommend experimenting to see what works best for you. Combined with a good nutritional plan, you’ll recover faster, get stronger, and be leaner.
Today's WOD: "CrossFit Total"
Back Squat 1 Rep Max
Shoulder Press 1 Rep Max
Deadlift 1 Rep Max
Sorry for the late posting all. Looks like Wodify was down today too, so good work to all who came in anyway.
Tom W. hit a huge PR and made the 1000# Club! Atta boy!
Patrick hit heavy weight for the first time in awhile, and I'm proud to say everyone's ROM was legit.
The girls were vicious with Foxtrot nearing the 500 mark. Several of you, Felicia, Isabella, Melissa, Vickie, and Heather got multiple PR's! All in all it was a great strength building day.
Lisa and Jess! You were missed!
See everyone tomorrow!
Tuesday class times: 530am, 430pm, and 530pm
WOD: "CrossFit Total"
3 Attempts at each lift:
1 Rep Max Back Squat
1 Rep Max Shoulder Press
1 Rep Max Deadlift
Come ready to shatter those old numbers and put some new ones up!
The registration for the 2013 CrossFit Games Open is tomorrow! We would love for everyone to sign up for this and participate. More details below!
As the growth of the worldwide CrossFit community explodes, the 2013 season promises to be the biggest and best yet. In 2011, more than 26,000 athletes registered for the Open. In 2012, that number jumped to almost 70,000 participants. Think six figures this year. It will be simultaneously the fiercest and most inclusive competition we've ever seen.
The structure of the 2013 season is nearly identical to last year. The worldwide Open will lead into the same 17 Regionals, and the same number of athletes will qualify from each region to the Games.
Five weeks for the Open: March 6 - April 7
Registration for the Open begins January 30th. Individual athletes will compete both on a worldwide scale and also to qualify regionally for the semi-final round - The Regionals. Athletes may complete each workout at their
local CrossFit affiliate or upload a video to be judged online.
The top performance worldwide for men and women in each workout will win $2,013. To be eligible for the prize money, you must provide video of your workout. Affiliate validation is sufficient for qualifying for Regionals, but only workouts that have video verification will be eligible for the prize money.
Teams in the Open
The team competition in the Open will be organized the same way as last year. Teams are made up of athletes from the same gym competing as individuals. All-star teams with athletes from different gyms are not permitted. There will be new clarifications on what constitutes an eligible team member in the rulebook updates coming out mid-December. In essence, team members must represent their gym, meaning they train the majority of their workouts (by any metric) at the team gym.
New Masters Division
There is now a category for men and women ages 40-44. This is on top of the four age categories from last year: 45-49, 50-54, 55-59 and 60-plus. At the end of the Open, the top 20 men and top 20 women worldwide from each of the five age groups will be invited to compete in the Masters at the 2013 Reebok CrossFit Games.
Thursday class times: 430pm and 530pm
ELEMENTS #5: 630pm
WOD: Deadlift 5-5-5-5-5
We have been going all out this week. I have seen you guys really pushing through the normal barriers. Time to concentrate on a single modality and GET STRONGER!
Today's WOD will encompass additional warm-up time and mobility/flexibility movement to open up those tight hip flexors. Come in today and go heavy!
There will be no Sat AM class this week, due to the NorCal Masters Event. Please feel free to join us on Sat. and/or Sun. and watch Danny and Matt! Tickets will be sold at the door for 15$. Kids get in free. We will have a tent set-up for our athletes and anyone else who wants to hang out. Food, great speakers, and a CrossFit vendor village will be there, so get excited! Find out more here.
Athletes going overhead!
Thursday class times: 430pm and 530pm
Elements class: 630pm
Skill: Double Unders
WOD: The OLY Total
1 Rep Max Snatch
1 Rep Max Clean & Jerk
Great job yesterday everyone! There was some weight being pulled off the ground. Huge numbers! Don't have your name on the PR board yet? Half a month left to get up there!
Today's WOD will be straight strength. We have been hammering technique quite a bit, and now it's time to put it into practice! These two movements have a lot in common. Bars start on the ground and athletes will need a huge jump and hip drive to attain maximum weight. Pop those hips and get low!
Christmas is right around the corner. We are busy working on the Christmas week schedule and details of our annual Christmas WOD. More info to follow on both of those items shortly! Need a last minute gift? We still have a few CFA shirts avail! Only sizes L and XL, 20$. Remember, the pink looks good on guys too! Also, the new order was put in for new guys' shirts and ladies tanks, so get ready for the second addition!
Post thoughts to comments and loads to BTWB. See you at the box!