tag:blogger.com,1999:blog-86392914653631648552024-02-07T11:28:30.704-08:00-Unknownnoreply@blogger.comBlogger3125tag:blogger.com,1999:blog-8639291465363164855.post-78782810947670850802009-11-04T19:26:00.000-08:002009-11-09T23:15:16.476-08:00091102 WOD & Post WOD Nutrition!<div><span class="Apple-style-span" style="font-family:verdana;"><b>100 Deadlift</b></span></div><div><span class="Apple-style-span" style="font-family:verdana;"><b>100 OH Squat</b></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><i><br /></i></span></div><div><div><span class="Apple-style-span" style="font-family:verdana;"><b>Lindsey: 15:57</b> @ 155/85#</span></div><div><span class="Apple-style-span" style="font-family:verdana;"><b>Jeremy: 14:35</b> @ 185/45#</span></div><div><span class="Apple-style-span" style="font-family:verdana;"><b>Elizabeth: 9:02</b> @ 65/35#</span></div><div><span class="Apple-style-span" style="font-family:verdana;"><b>Brad J: 13:35</b> @ 135/45#</span></div><div><span class="Apple-style-span" style="font-family:verdana;"><b>Heather: 12:01</b> @ 65/35#</span></div><div><span class="Apple-style-span" style="font-family:verdana;"><b>Alycia: 10:04</b> @ 55/15#</span></div><div><span class="Apple-style-span" style="font-family:verdana;"><b>Mike: 13:</b><b>05</b> @ 95/25#</span></div><div><span class="Apple-style-span" style="font-family:verdana;"><b>Josh: 22:51</b> @ 135/45#</span></div><div><span class="Apple-style-span" style="font-family:verdana;"><b>Jess: 14:33</b> @ 65/15#</span></div><div><span class="Apple-style-span" style="font-family:verdana;"><b>Kurt: 17:21</b> @ 85/35#</span></div><div><span class="Apple-style-span" style="font-family:verdana;"><b>Noah: 12:53</b> @ 45/15#</span></div><div><span class="Apple-style-span" style="font-family:verdana;"><b>Madell: 21:23</b> @ 75/15#</span></div><div><span class="Apple-style-span" style="font-family:verdana;"><b>G$: 23:47</b> @ 65/35#</span></div><div><span class="Apple-style-span" style="font-family:verdana;"><b>Jean: 13:17</b> @ 35/pvc</span></div><div><span class="Apple-style-span" style="font-family:verdana;"><b>Sean: 16:16</b> @ 55/pvc</span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><span class="Apple-style-span" style=" ;font-family:Georgia, serif;"><div><span class="Apple-style-span" style="font-family:verdana;"><i>Score ranked by power output Weight/Time (x 1.4 women).</i></span></div></span></span></div></div><div><br /></div><div><br /></div><div><br /></div><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhH0TO2qyQ5jtYfC1f-NTBkQEukclDH4vxwInTzvHXiZ5FFeSomzYMUQx9D3KBqYOa4r84N_VarCumHxNs6hCeqLqzn_BasdjJTRyQsHBmAVuZXnTyAT2LFz6SFyE41paesUJaIWPP1jfk/s1600-h/food.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 200px; height: 121px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhH0TO2qyQ5jtYfC1f-NTBkQEukclDH4vxwInTzvHXiZ5FFeSomzYMUQx9D3KBqYOa4r84N_VarCumHxNs6hCeqLqzn_BasdjJTRyQsHBmAVuZXnTyAT2LFz6SFyE41paesUJaIWPP1jfk/s200/food.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5400478542281560834" /></a><br /><div><span class="Apple-style-span" style="font-family:verdana;">Proper recovery after a workout is essential to progress in your fitness. Giving everything you have in your workout then not eating or eating poorly and not getting enough sleep will mute your bodies ability to recover, slowing or even halting progress. After a workout your muscles are depleted in </span><a href="http://en.wikipedia.org/wiki/Glycogen"><span class="Apple-style-span" style="font-family:verdana;">glycogen</span></a><span class="Apple-style-span" style="font-family:verdana;"> and will need Carbohydrate, Protein and Water IMMEDIATELY! <b>You have about 30 minutes to effectively begin the process of replenishing</b> what has been lost during exercise and supply fuel for your body to begin building a stronger more capable you. THIS IS CRITICAL! </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana;">There are lots of choices. I drink a bottle of Trader Joes 32 oz plain </span><a href="http://en.wikipedia.org/wiki/Kefir"><span class="Apple-style-span" style="font-family:verdana;">kefir</span></a><span class="Apple-style-span" style="font-family:verdana;"> (cultured milk) which has about 44 grams of Carbs (not enough) and about 56 grams of Protein (as well as a host of beneficial bacteria and yeasts) and some kind of fruit like a banana, apple or raisins. A lot of people drink Chocolate or whole Milk. This is a great, simple, convenient choice. There are all kinds of fancy recovery beverages. Eat some dates, a hard boiled egg or two and some 'aid beverage, I don't care, just get carbohydrate, protein and H2O in you and fast!</span></div><div><span class="Apple-style-span" style="font-family:verdana;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana;">After your post workout recovery "meal", as soon as you can, eat a real meal. A high block </span><a href="http://www.zonediet.com/"><span class="Apple-style-span" style="font-family:verdana;">Zone</span></a><span class="Apple-style-span" style="font-family:verdana;"> meal if possible. Make sure you have some </span><a href="http://en.wikipedia.org/wiki/Omega-3_fatty_acid#Health_benefits"><span class="Apple-style-span" style="font-family:verdana;">omega 3 fatty acids</span></a><span class="Apple-style-span" style="font-family:verdana;"> in your diet as well. A quality fish oil supplement works well if you don't get much fish in your diet and a quality multi vitamin will help to ensure that your body has the </span><a href="http://en.wikipedia.org/wiki/Micronutrient"><span class="Apple-style-span" style="font-family:verdana;">micronutrients</span></a><span class="Apple-style-span" style="font-family:verdana;"> it needs.</span></div><div><span class="Apple-style-span" style="font-family:verdana;"><br /></span></div><div><i><span class="Apple-style-span" style="font-family:verdana;">... consult your doctor.</span></i></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-8639291465363164855.post-90870990387741896452009-10-07T19:17:00.000-07:002009-10-07T20:34:53.617-07:00Kick'in the Goat!<div><span class="Apple-style-span" style="font-family:verdana;">Everyone has something that they are weak or not good at (your "goat"). When you are new to CrossFit it seem like everything is tough. But, as we gain proficiency in different movements, we find particular things on </span><i><span class="Apple-style-span" style="font-family:verdana;">The White Board</span></i><span class="Apple-style-span" style="font-family:verdana;"> that make us want to turn around and go home more than others. Too Late! Chances are, that is one of the most important days for you to work out. In CrossFit your weeknesses cannot hide. Double Unders and overhead movements are my kryptonite. Ignoring your weakness is not an option. </span></div><div><span class="Apple-style-span" style="font-family:verdana;"><br /></span></div><div><b><span class="Apple-style-span" style="font-family:verdana;">A good solution is to work on these weaknesses during every warmup</span></b><span class="Apple-style-span" style="font-family:verdana;">. Yes, every time you step into the gym. Ask your coach to watch you and give pointers. Progress may be slow, but over time, you will see measurable progress. <b>There is more potential for overall improvement in fitness and functionality by working on your weaknesses than by working on your strengths.</b></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><b><br /></b></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><b>Goals work</b>. Soon, we will have a goals board in the gym and I would encourage everyone to begin thinking of something you would like to work towards. Your first pull-up, a full depth squat, a muscle-up, 10 pull-ups or getting through a workout without a water break...</span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">By the way, <b>congrats to Aliecia</b> who quietly got her <b>first pull-up</b> TODAY!</span></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-8639291465363164855.post-15030970726701692722009-09-29T19:45:00.000-07:002009-09-30T20:30:52.908-07:00Hand Rips!<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwbAXoGntHPJK2HcBWJaGJI84sYQAVswlIYJdfKCAAT4TXfU61BAZWyrz-WFSqJ7tntnJs0BKItYAU8oLD0nBKHZWBfFP9lO8jNnKy6nrjjNaHwvmNO7E-NRxcQvtfTD5Qyh8kuw6hZIQ/s1600-h/handrips.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 200px; height: 134px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwbAXoGntHPJK2HcBWJaGJI84sYQAVswlIYJdfKCAAT4TXfU61BAZWyrz-WFSqJ7tntnJs0BKItYAU8oLD0nBKHZWBfFP9lO8jNnKy6nrjjNaHwvmNO7E-NRxcQvtfTD5Qyh8kuw6hZIQ/s200/handrips.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5387093841070004242" /></a><span class="Apple-style-span" style="font-family:verdana;"><br /></span><b><span class="Apple-style-span" style="color:#3366FF;"><span class="Apple-style-span" style="font-family:verdana;">Prevention:</span></span></b><div><div><span class="Apple-style-span" style="font-family:verdana;">Maintain your calluses, I use a dremel. Some people use a pumice stone in the shower and some use a razor or toe nail clippers to keep them down. Regardless of your method, keep them down so your hand is smooth.</span></div><div><span class="Apple-style-span" style="font-family:verdana;"><br /></span></div><div><b><span class="Apple-style-span" style="color:#3366FF;"><span class="Apple-style-span" style="font-family:verdana;">When the damage is done:</span></span></b></div><div><ol><li><b><span class="Apple-style-span" style="font-family:verdana;">Cut off the dead skin</span></b><span class="Apple-style-span" style="font-family:verdana;"> and <b>wash</b> your hands thoroughly. Finger nail clippers work well for the trimming.</span></li><li><span class="Apple-style-span" style="font-family:verdana;">Use some </span><b><span class="Apple-style-span" style="font-family:verdana;">antibiotic goop</span></b><span class="Apple-style-span" style="font-family:verdana;"> and cover with a band-aid overnight.</span></li><li><span class="Apple-style-span" style="font-family:verdana;">The next day, remove the band-aid and </span><b><span class="Apple-style-span" style="font-family:verdana;">apply vitamin E oil</span></b><span class="Apple-style-span" style="font-family:verdana;"> and let the area get oxygen.</span></li><li><span class="Apple-style-span" style="font-family:verdana;">Keep the area moist with the vitamin E oil and </span><b><span class="Apple-style-span" style="font-family:verdana;">do not cover</span></b><span class="Apple-style-span" style="font-family:verdana;"> with a band-aid if possible. Your new skin needs air!</span></li><li><b><span class="Apple-style-span" style="font-family:verdana;">Use tape</span></b><span class="Apple-style-span" style="font-family:verdana;"> to cover the area during workouts until the new skin is strong enough (about a week)</span></li></ol></div><div><span class="Apple-style-span" style="font-family:verdana;"><b><span class="Apple-style-span" style="color:#CCCCCC;">Watch this video:</span></b> </span><a href="http://media.crossfit.com/cf-video/CrossFit_RipOnGrip.mov"><span class="Apple-style-span" style="font-family:verdana;">RIP ON GRIP</span></a></div></div>Unknownnoreply@blogger.com0