Dec 30

Loren competing at the ACO.

Strength

 Superset:

 3-3-3-3-3 Deadlift

 5 x Max Handstand Push Up

EST will be closed Monday 1/2/12. 
Expect something fun to start up the new year on Tuesday!

Dec 29

Strength

3-3-3-3-3

Back Squat

MetCon

For Time:

800m Run

42 Jumping Lunges

21 Ring Dips

600m Run

30 Jumping Lunges

15 Ring Dips

400m Run

18 Jumping Lunges

9 Ring Dips

Dec 28

Skill Work

Heavy Single

Split Jerk

MetCon

10min AMRAP:

10 KB Swings (1/1.5)

10 Toes To Bar

10 Box Jump (20"/24")

Dec 27

Strength

2 x 10 Wall Climb

or

4 x Max Handstand Hold

MetCon

12min AMRAP

5 Power Clean

10 Front Squat

15 Pull Up

(115#/75#)

Dec 23

Today is Open Gym. Come in anytime between 9am and 3pm. Work on weaknesses (double unders) and/or any skills/WODs (benchmarks) you have been wanting to do.

Suggested WOD

Find your 1 Rep Max Deadlift

 EST will be Closed Sat-Mon. Normal schedule will resume on Tuesday.

Dec. 22

Holiday Schedule

Open Friday 9am-3pm (Open Gym with a suggested WOD)

Closed Saturday - Monday

We will be back to a regular schedule on Tuesday

WOD

10 Front Squat (225/155)

100 Push Press (75/55)

1000m Run

Dec 21

Strength

Heavy Single

Power Clean

MetCon

"Power Elizabeth"

21-15-9

Power Clean (135/95)

Ring Dip

Dec 20

"Josh"

21 OHS

42 Pull Up

15 OHS

30 Pull Up

9 OHS

18 Pull Up

OR

"Mini Josh"

21 OHS

30 Pull Up

15 OHS

20 Pull Up

9 OHS

10 Pull Up

(95/65)

Dec 19

"Diane"

21-15-9

Deadlift (225#/155#)

Handstand Push Up

P-A-R-T-Y

Christmas Get Together!

When: Today (11/16) @ 6PM

Where: Elite Sports Training CrossFit Box

Who: Anyone and Everyone

Bring anything and/or anyone. Food, drinks, neighbors, pets, etc. all is welcome and appreciated. See you then!

WOD
"12 Days of Christmas"

Alternate WOD
4 x 500m Row (3 min rest)

Dec 15

Strength

On the min. every min. for 10 min.

2 Deadlift @ 75% of 1RM

MetCon

3 Rounds of:

10 Power Snatch

20 Box Jumps

Dec 14

WOD

15-13-11-9-7-5-3

Pull Up

Push Press (95/65)

then,

3 x 10-15 Back Ext.

Dec 13

Strength

3-3-3-3-3

Front Squat

MetCon

50-40-30-20-10

Goblet Lunge (1.5/1)

Sit Up

Dec 12

Rich Froning doing 225# Grace

Skill Work

Skin the Cat

Then,

 

 "Grace"

30 Clean and Jerks

(135#/95#)

Dec 9

Strength

5 x Max Handstand Push Up

5 x Max Height Box Jump

5 x 10-12 GHD Sit Up


EST Christmas Social!!
Friday, Dec. 16th @ 6:00PM

Dec 8

MetCon

15 Min AMRAP

9 Deadlift

7 Hang Power Clean

5 Front Squat

3 Push Jerk

(95/65)

EST Christmas Social!!

Friday, Dec. 16th @ 6:00PM

Dec 7

WOD Demo

EST Christmas Social!!

Friday, Dec. 16th @ 6:00PM

Come join us for some food, drinks, good company, inappropriate comments, all sorts of shinanigans, and whatever else we decide to conjure up by then. Come by for EST's first Christmas party! We have worked hard, so let's get some playtime in. Will see you then!!

Strength

3 x Max L-Sit

MetCon

For Time:

50 Pull Ups

50 Burpees

Dec 6

I will be stealing from a post that our friend Freddy had up on his blog, just gonna put it in my own words to clean up the language a little :)

COMMITMENT

We are now heading into the season for lounging around on the couch near a fire and watching t.v. This is fine and all but don't let this divert you from your health. Avoid the comfort foods and stick with your training. Spending your free time kicking back is great, but don't do what we see time after time and allow yourself to avoid the gym with the idea that new years resolutions are coming up and you will kick in back in full force when the time comes.

I am not talking about hard core dedication either, (though if this is you, more power to you). Ken and I have told everyone in this gym that if you can get here at least 3 times a week you can make improvements in your health, strength, sport, and life itself.

Now let's look at 3 times a week. That is 3 hours. 168 hours a week. Take out work...40 hrs for most, and now sleep....40-50 hrs hopefully. That leaves 78 hrs to train....to train for 3 hours. I understand that many of you have other obligations and things that will come up. Here's to that, I challenge you to add up the time spent watching t.v., sitting at the computer, checking facebook. You will be stunned at the amount of time you will dedicate to those things yet struggle to set aside 3 hours of your week to improve your lifestyle.

Last thing we ask of you is that you work hard for those 3 hours.

Let's keep up the hard work everyone!!

Strength

2-2-2-2-2

Press

MetCon

For Time:

21 OHS (95/65)

32 KB Swing (1.5p/1p)

15 OHS

24 KB Swing

9 OHS

16 KB Swing

Dec 5

Strength

2-2-2-2-2

Back Squat

MetCon

10 min AMRAP

3 Power Snatch

9 Toes To Bar

Dec 2

Strength

Heavy Single

Bench Press

WOD

On the min. Every min. for 10 min.

2 Cleans

4 Grasshoppers

Dec 1

Strength

3 x Max Handstand Holds

MetCon

4 Rounds of:

500m Row

400m Run

(3 min Rest)

Robb Wolf and Prof. Cordain taking on the US News (about the Paleo Diet) HERE

Nov 30

Strength

Heavy Single (No PR)

Deadlift

MetCon

5 Rounds of:

10 Burpee Box Jump

10 Sumo Deadlift Highpull

10 Thruster

1 Min Rest
(95#/65#)

Nov 29

Happy 30th Birthday to Charles!

"Dirty Thirty"

For Time:

30 Box Jump

30 Jumping Pull up

30 KB Swing

30 Lunge

30 Knees to Elbows

30 Push Press 45#

30 Superman

30 Wall Ball

30 Burpee

30 Double Under

Nov 28

Chase still making to the gym even with a broken wrist. Beast!

Strength

On the Min. Every Min. For 12 Min.

Back Squat @ 80-85% of 1RM

MetCon

21-15-9

Pull Up

Ring Dip

Superman (1sec hold at the top)

Rest Day!

Have a Happy Thanksgiving!!!

We will be closed Thur. and Fri. (11/24-11/25) and will be open Sat. for our Free Community Workout at 9am. See you then!

Nov 23

Strength

3 x Max L-Sit Hold

MetCon

10 Rounds of:

10 KB Swings (1.5/1)

5 Burpee Broad Jumps (5'/4')

Nov 22

Skill Work

5x20 Unbroken Double Unders

MetCon

15-13-1`-9-7-5-3

Push Press (95/65)

3-5-7-9-11-13-15

Deadlift (225/155)

Nov 21

Ken C. at last years ACO

"Angie"

For Time:

100 Pull ups

100 Push ups

100 Sit ups

100 Air Squats

or

"1/2 Angie"

For Time:

50 Pull ups

50 Push ups

50 Sit ups

50 Air Squat

Couple funny things :)

Congress says pizza is a vegetable (HERE)

Eu bans claim that water can prevent dehydration (HERE)

Nov 18

5 Sets of:

3 Front Squat

3 Rope Climb

3-5min Rest Between Sets

Post Load for the Fronts Squat

Nov 17

214kg = 470lbs

WOD

2K Row

2 min Rest

2 min Max Rep Burpee

Post Row time and number of Burpees

Nov 16

Old School L-Sit

Strength

3-3-3-3-3

Press

MetCon

15min AMRAP

10 KB Swing

10 Toes to Bar

10 Box Jump

Nov 15

Paleo Pyramid

What have you been eating? Write down and/or post what food you eat this week (preferably post).

Skill Work
Hang Power Snatch

MetCon
For Time:

21 Overhead Squats (95/65)

21 Push-up (hand release)

150 yd Shuttle Run 

15 Overhead Squats

15 Push-up (hand release)

100 yd Shuttle Run 

9 Overhead Squats

9 Push-up (hand release)

50 yd Shuttle Run

Eg. Here is what I ate yesterday (11/14):

Frozen Fruit / Whole Milk / Whey Protein Smoothie

3 eggs w/ pico de gallo

6 Slices of Turkey Deli Meat

Whole apple w/ Almond Butter

Coconut Water

Fillet w/ bacon

Asparagus w/ Olive Oil

Glass of Whole Milk

Magnesium Citrate w/ water

Nov 14

Most important MWOD ever! Using good positions (posture) during the day.

Benchmark Monday!!

Jackie

For Time:

1000m Row

50 Thrusters 45lbs

30 Pull Ups

Track your workouts....HERE.

Nov 11

Happy Veterans Day

5 Max Distance Broad Jumps

then,

3-3-3-3-3

Deadlift

Nov 10

Happy Birthday Marines

5 Rounds of:

7 Thruster (115/80)

10 Burpee

11 Pull Ups

Rep scheme = 11/10/75

3 x 15 GHD Sit ups

Why Grains are Killing You (HERE)

Nov 9

Happy 31st Birthday to Loren!

"Lorens B-Day WOD"

3 Rounds of:

10 Bodyweight Power Cleans

31 Double Unders

10 Ring Dips

31 Double Unders

310m Run

Nov 8

Foam rolling will help your recovery process. Buy one!!

Some reasons why injuries could occur:

1. Incorrect Form

2. Previous injuries that weren't dealt with properly.

3. Compensation for a injury or previous injury.

4. Poor flexibility and/or mobility.

5. Being under recovered.

Injury prevention should now be pretty obvious. Take care of your body and listen to your coaches.

Strength

Heavy Single (not a PR)

Back Squat

MetCon

12min AMRAP

9 Box Jump

12 KB Swing

15 Wall Ball

Check out Ken C. and Candice Ruiz's times on today's new Hero WOD on the MainSite (HERE)

Nov 7

Strength

3x Max Pull Up Holds

MetCon

For Time:

200m Run

20 Push Press

200m Run

15 Push Press

200m Run

10 Push Press

200m Run 

5 Push Press

(135/95)

Nov. 4

Comparing a Long Distance Runner and a Sprinter.

Which body type would you like to have?

5 Sets of:

3 Bench Press

250m Row

Full recovery between sets.

Post Load and Time for each set.

Nov. 3

Take advantage of EST's new referrals program. For every new sign up that you refer you get 50% off your follow month tuition. Let's spread our healthy lifestyle in the Mid-Cities and save you some money for the holidays! Contact CMLofland@gmail.com if you have any further questions.

Strength

Heavy Single

Power Clean

MetCon

3 Rounds of:

15 Hang Power Clean (135/95)

15 Burpees

Nov. 2

Chris L. 5x1 OHS from CrossFit EST on Vimeo.

Skill Work

Kipping Pull Up

MetCon

21-18-15-12-9-6-3

Front Squat (155/105)

Grasshoppers

Nov.1

 We hear about Calcium all of the time but the closely related Magnesium gets overlooked. Magnesium plays roles in blood clotting, energy production, muscle contraction, and nerve transmission. A deficiency appears to play roles in nasty things like insulin resistance, cardiovascular disease, chronic fatigue/fibromyalgia, and high blood pressure.

Most diets have a relatively high calcium intake but a severely low magnesium intake. (partially due to modern diets reliance on dairy and grains that have displaced fruits and vegetables)

Magnesium is a cofactor in bone formation and increases calcium absorption. So don't focus so much on calcium for stronger bones! Focus more on weight bearing exercise, vitamin D and magnesium to keep bones strong.  

Where can you get magnesium?
Fruits and Veggies. (dark green vegetables)
Supplement (magnesium citrate mixed in water)


 Strength

2-2-2-2-2

Push Press

MetCon

3 Rounds of:

12 Overhead Lunges (95/65)

21 Ring Dips

400m Run

Oct. 31

7 Rounds:
3 Handstand Push Up

6 Deadlift (225/155)
9 Pull Ups
12 Box Jumps (20")

Happy Halloween! 

No 6pm class today.

Ken has kids people!

Oct 28

Chris Speallers quest for 100 consecutive pull ups. Here are the highlights:
Attempt 1 starts at the beginning (watch 1:40-2:10),
Attempt 2 starts at 10:05 (watch 11:25-12:45),
Attempts 3 starts at 15:30 (watch 16:50-17:15),
Final Attempt 19:40 (watch 21:00-21:20) Enjoy! 

Today's Workout

For Time:

50 Pull ups

50 Burpees

Oct 27

Happy Anniversary to Mark and Carol!!

Today's Workout

5 Sets of:

5 Wall Climbs

40 ft. Truck Push

Oct 26

Xena modeling our new T-shirts. Stop by and pick yours up!

"Christine"

3 Rounds of:

500m Row

12 Bodyweight Deadlifts

21 Box Jumps at 20"

Sign up for our Olympic Lifting Clinic Sat. Nov. 5th at 11am. 

Email me to reserve a spot: CMLofland@gmail.com

Oct 25

 Congrats to Giovanni for winning gold at the Fort Worth Open with Master Simon coaching him.

 Make sure to ask about our Tae Kwon Do program.

Strength

2-2-2-2-2

Snatch Pull

MetCon

3 Rounds of:

10 Overhead Squat (115/80)

200m Run

Oct 24

Candice Ruiz does Camille. 37 reps. from CrossFit EST on Vimeo.

Today we chat about rest days. Your rest days are recovery days. CrossFit can leave you pretty sore, especially when you first start and your body is adjusting to new movements or any movement for that matter. Sometimes the soreness will last a few days or more. This is okay, your body will recover faster as it becomes more fit.

Things to incorporate into your rest days:

Sleep! Your body repairs it self at night. Make sure you are getting at least 8 hours of sleep to maximize recovery and performance.

Hydrate! Drink a lot of water. Water will help flush out lactic acid and other waste that causes soreness. Rehydrating the muscles will also keep inflammation down. Try to take in 0.5 ounces of water per pound of body weight. 200lbs = 100oz.

Stretch and Roll Out! This will help keep blood and nutrients flowing to the muscles which will help them recover.

Strength

Heavy Single

Front Squat

MetCon

7 Rounds of:

3 Clean and Jerk (135/95)

2 Rounds of Cindy

Cindy = 5 Pull ups, 10 Push ups, 15 Air squats

Oct 21

1-1-1-1-1-1-1

Power Clean

5 x Max Distance Broad Jump

Oct 20

Ava and Lindsey knocking out some GHD sit ups.

2 Rounds of:
200m Run
20 Toes to Bar
200m Run
20 KB Swing
200m Run
20 Burpees
200m Run
40 Squats

Oct 19

After talking with Ava Land over the weekend, she brought up something I have probably been neglecting a little bit. More importantly something we will all probably come up short of in the approaching winter. Vitamin D. Here in a bit I will talk about what it does for our body but first, how do we get Vitamin D? (since there is very little in the food we eat). Answer: Our largest organ (our skin) can synthesize Vitamin D simply by being exposed to the sun about 15 minutes a day.

What Vitamin D does for us:

Helps prevent osteoporosis. (bone degeneration)

Lowers inflammation. (this helps healing, recovery and disease prevention)

Decreases the risk of Cancer

Helps you utilize steroid hormones (testosterone, estrogen)

Helps prevent depression and it slows down our aging process

So get up and get out. Schedule in a few 5 min walks each day. I get to take Xena outside on a regular basis, which helps me out. Sun should be your first choice, but if you know you aren't getting your Vitamin D (especially during the winter time), supplement it.

Strength

3 x 30sec max rep push up

MetCon

5 rounds of:

40 yd Bear Crawl

8 Front Squat

5 Push Jerk

(135/95)

Oct 18

Olympic Lifting Clinic Sat. Nov 5th at 11am-1pm. 

This is specifically designed to better the Snatch along with the Clean and Jerk. Don't miss out. Email me to register ($35) CMLofland@gmail.com

3 Rounds of:

1 min max reps at each station

Sledge Hammer Strikes

GHD Sit Ups

20" Box Jumps

Deadlift (155#/105#)

200m Run

2 min rest in between rounds.

Oct 17

Strength

3 x Max L-Sit Hold

MetCon

15min AMRAP

2 Wall Climbs

8 Pull Ups

16 Weighted Lunges (90/50)

Oct 14

Have you heard us tell you to keep your head neutral? (The answer is yes) Keep everything stacked and lined up, minimize spine movement. Here is a little K-star video to help explain the head/neck position and something to think about in your pull ups.

Today's Workout

Mobility / Stretching

Tell us what hurts, what is tight, where you lack flexibility and lets get it fixed or on the right path to getting fixed.

Optional WOD

3 x 500m Row

I would only suggest this for those of you who will not be doing the CrossFit Total this Saturday.

CrossFit Total Tomorrow at 11am!!

 We will start warming up at 11am. Come in, sign in and start loosening up. We will start lifting at 11:20 with back squats. We will have multiple stations for you to lift at based off of your height and weight on the bar. You will not lift until Ken and I are their to watch and/or spot your lift. You will try to complete your lift within 3 attempts, you can do less if you feel you can't go up in weight anymore. In this same fashion we will move to the shoulder press and finish with your deadlift. 

Bring anything you would like to throw on the grill and/or drink. Alcoholic beverages are okay and slightly encouraged....you guys have worked hard and deserve a drink or 6.

Invite friends and family too. We would love to meet them and give you a chance to show them what working out really is!

Oct 13

MetCon

5 Rounds of:

400m Run

10 Ring Dips

10 Toes to Bar

CrossFit Total / EST Social Saturday Oct 15th @ 11am

Be sure to pre-order your t-shirts this week. I will be sending out the order on Friday.

 

Oct 12

Strength

Heavy Single

Overhead Squat

MetCon

3 Rounds of:

20 OHS (95/65)

20 KB Swings (1.5/1)

CrossFit Total / EST Social Saturday Oct 15th @ 11am

U.S. women's gymnastics team win world title at 2011 World Championships  (Click HERE)

Oct 11

Strength

Heavy Single

Power Clean

On the Min. Every Min. For 12 Min. 

2 Power Clean (heavy)

4 Burpees

CrossFit Total / EST Social Saturday Oct 15th @ 11am

Oct 10

CrossFit EST Test WOD

For Time:

500m Row

15 Pull ups

30 Push ups

40 Sit ups

50 Squats

400m Run

Every couple months you will be re-tested on this workout to help us and yourself map your progress. Make sure to record your time, what you may have needed to scale, along with any notes about how the workout went so you have a clear comparison.

CrossFit Total / EST Social Saturday Oct 15th @ 11am 

Be sure to pre-order your t-shirts this week. I will be sending out the order on Friday.

Oct 7

 5 Sets of:

3 Bench Press

3 Weighted Pull Up

10 GHD Sit up

Full recovery between sets.

Post Load and Time Per Set.

CrossFit Total / EST Social Saturday Oct 15th @ 11am 

Oct 6

  

Skill Work
Double Unders

MetCon
3 Rounds of:

15 Thruster (95/65)

15 KB Swing (1.5/1)

15 Burpee

30 Double Under

CrossFit Total / EST Social Saturday Oct 15th @ 11am

Visit our Facebook and post your favorite workout music. (HERE) 

Oct 5

Strength

Work up to a Heavy Single (not a PR)

Back Squat

Followed by:

"Diane"

21-15-9

Deadlift (225/155)

Handstand Push Up

CrossFit Total / EST Social Saturday Oct 15th @ 11am