Thursday, September 29, 2011

Sep 30

So who here has met our good friend Pukie?

Aerobic training has the following benefits and drawbacks:


• Increased cardiovascular function

• Decreased muscle mass
• Better fat utilization

• Decreased strength
• Greater capillarization

• Decreased power
• Increased Mitochondrial growth

• Decreased speed

• Decreased anaerobic capacity

• Decreased testosterone levels

It seems long aerobic training has many drawbacks that easily outweigh the limited amount of benefits.

Now a look at the benefits and drawbacks of  Anaerobic Training (CrossFit):
BENEFITS                                                  DRAWBACKS
• Increased cardiovascular function             • Intensity can speed up overtraining
• Decreased body fat
• Increased muscle mass
• Increased strength
• Increased power
• Increased speed
• Increased anaerobic capacity

Anaerobic fitness will not only help an athlete be more capable in all areas of fitness but they will still be very competitive in aerobic endurance as well.

Today's Workout:



3x20 GHD Sit Ups

Wednesday, September 28, 2011

Sep 29

Skill Work

Teams of 2:
15 Handstand Push Up
75yd Farmer Carry (90/50)
20yd Sled Drag (100/60)
40yd Truck Push (With Ken C /Without Ken C.)
75yd Farmer Cary (90/50)

2 Rounds (4min rest between rounds)

Both athletes perform 15 HSPU
Both athletes will farmer carry
One athlete will Sled drag while one rest
Both athletes will push the truck

Tuesday, September 27, 2011

Sep 28

Skill Work
Power Snatch



20min AMRAP
5 Pull Up
10 Push Up
15 Air Squat

Monday, September 26, 2011

Sep 27

Skill Work
Rope Climb

KB Swing (1.5/1)
Run 100m Shuttle

Sep 26

Push Press

3 rounds of:
3 min AMRAP
5 Thruster (95/65)
5 SDHP (95/65)
3 Burpee

1 min rest between rounds

Thursday, September 22, 2011

Sep 23

EST is proud to introduce Adrenaline Tae Kwon Do as our newest program. Simon will be coaching classes here at EST starting on Mondays and Wednesdays 5-7. I have worked with Adrenaline TKD in the past and they are amazing at coaching their sport. They will work, and work well, with all ages (4 and up) and skill levels. I have seen them train black belts that destroy the competition, young kids that just want to kick things and break a board, to adults that just want to learn some self defense and break a sweat. Sign yourself and or your kid up today (817-281-9300)!!

Next Monday and Wednesday will be free TKD trial classes for anyone that would like to try it out.
Today's Workout is:

A. 3-3-3-3-3
Overhead Squat
(2 sec hold at the bottom of the squat)

B. 3 x 20 GHD Sit up

Wednesday, September 21, 2011

Sep 22

Ken C. at the '08 CF Games

8 Rounds of:
3 Deadlift @ 80% of 1RM
4 Cone Drill

1min Rest between rounds

Tuesday, September 20, 2011

Sep 21

Snatch Pull

3 Rounds of:
10 Push Up
16 Toes 2 Bar
20 Box Jump

2 Rounds of:
10 Burpee
16 Pistol
20 Double Unders

1 Round of:
10 Handstand Push Up
16 Lunge
200m Run

With a continuous clock running complete each triplet for a total time.

Monday, September 19, 2011

Sep 20

Chris Spealer demos Wall Climbs in a metcon

10 Wall Climbs

800m Run (4min Rest)
400m Run (3min Rest)
400m Run (3min Rest)
200m Run (2min Rest)
200m Run (2min Rest)
200m Run

Sep 19

Skill Work

10 Skin the Cats


"Nasty Girls"

3 Rounds of:
50 Air Squat
7 Muscle Up
10 Hang Power Clean (135/95)

Thursday, September 15, 2011

Sep 16

Bar path should be up and in, arms straight during extension of the legs and hips.

5 Sets of:
1 Clean Pull
2 Power Clean

Go as heavy as possible.

Full recovery between sets.

Be sure to sign up for Beyond The Whiteboard. This is a site that we provide for our clients so you can easily track your progress. CrossFit is a measurable fitness. Make sure you are doing so. Plus, it is easy. I will have the workouts posted on the site, all you have to do is login and post your results. Start mapping your progress. Click (HERE) for the site.

Wednesday, September 14, 2011

Sep 15

 /\Bad Handstand /\

 < Good Handstand

Cues in the Handstand:
Active Shoulders (Shoulders pressed into the ears)
Head neutral
Everything Tight (abs, butt, legs, feet together)

You want everything in the body to stack on top of each other; hands to shoulders, to hips, to feet. A straight line. If something gets out of line (loose) there is instability. This means you do more work to fight the instability. Stay Tight!

Today's Workout

5 Rounds of:
1min Handstand Hold
200m Run
2min Rest

Tuesday, September 13, 2011

Sep 14

Front Squat

3 Rounds of:
45 sec Max Pull Up Hold
15 sec Rest
45 sec Max Overhead Lunges (45/25)
15 sec Rest
45 sec Max Sledgehammer Strikes
15 sec Rest
Shuttle Run (20-40-20)

Monday, September 12, 2011

Sep 13

Nutrition...Let's start simple.

Do Eat:
Lean meats (Chicken breast, fish) 
Vegetables (Green is good!) 
Fruit (Apples, Pineapple)
Nuts (Almonds, walnuts)

Don't Eat:
Starchy Carbs (Pasta, bread)
Grains (Wheat, rye)
Sugars (Soda, Diet Soda, Kit-Kat)

Hydrate, eat right, sleep/rest and workout 4-6 times a week. 

Healthy living=better living!

Today's Workout:

For Time
77 Double Unders
66 Sit Ups
55 Hand Release Push Ups
44 KB Swings
33 Toes To Bar
22 Box Jumps
11 Burpees

Sunday, September 11, 2011

Sep 12

Alright guys let's talk about hydration. Here are some statistics first. (Information taken from a slide show on hydration by Victor Leberi, Instructor of Sports Medicine and the Athletic Training Education Program at the University of Southern Maine)

Human’s are 45-70% water.
Muscle tissue is 75% water. 
A human can survive 4x longer without food than without water. 

75% of Americans are chronically dehydrated.  In 37% of Americans, the thirst mechanism is so weak that it is often mistaken for hunger.  Even a mild dehydration will slow the metabolism as much as 3%.  Furthermore, lack of water is the number 1 trigger for daytime fatigue.

Even a 1% loss of water can hinder your athletic performance.

 During a workout or practice session, a 2-6% fluid loss is common.  This can mean upwards of 10lbs for some athletes.  When you sweat, you also lose electrolytes with are salts (ions) needed to maintain the body’s normal electrical function.  These consist of Potassium, Sodium, Chloride, and Magnesium.  These can be replenished by consuming carbohydrates and electrolyte dense substances. 

Fluid loss as a % of bodyweight:
1% Elevation of core body temperature, impaired performance
3% Significantly impaired performance
5% Cardiovascular Strain
7% Decreased ability to regulate heat
10% Heat Stroke, unconsciousness

How do I know if I am Dehydrated?
Dark yellow, strong smelling urine
Decreased urination frequency
Rapid resting heart rate
Muscle soreness and cramping
Thirst (too late)
Headache and discomfort
Lethargy and chills

Okay, got all of that out of the way. much water should I be taking in a day?
1/2 your bodyweight in ounces.
150lbs = 75 ounces

Today's Workout:

3x Max Ring L-Sit Holds

Deadlift (225/155)
Ring Dip

Thursday, September 8, 2011

Sep 9

"Barbell Complex"

5 Rounds of:
9 Deadlift
7 Hang Power Clean
5 Front Squat
3 Push Jerk

Rest 3 min. between rounds.

Go as heavy as possible. This workout is a breakdown of a Clean & Jerk. So think about hitting good body positions. Tight back, keep the arms straight during the pull, elbows high in the squat, and drive yourself under the bar!

Post Load and Time.

Sep 8

Row 500m
3 Rounds of:
15 Burpees
30 Sit ups
Run 400m

Post Total Time

Tuesday, September 6, 2011

Sep 7

Lots of Pr's and first timers with Fran yesterday and it was awesome! Great job everyone! 

Let's talk about women and fitness a little bit. The most common thing I hear every time I talk to a women interested in CrossFit or just getting in shape is.....wait for it...."I don't want to bulk up." Please look around, we are not bodybuilders. We train differently, we don't build bulk. Lifting weights is important for everyone, women included. Here are just a few reasons why... 

Lifting weights will make your bones stronger.This will make you less likely to suffer a broken bone after falling down. Women are at higher risk of breaking bones than men. My guess is they are not lifting as much. -WHACK-"I'm okay!"

Lifting weights builds muscle. This means you will store less fat. Your body will have more energy with more muscle which means it will not need to store access fat. "Look at my flat stomach."

Lifting weights will make you feel better. There is a hormonal response in the body that helps you feel more energetic and happier. "Gosh I feel so much better!"

Push Jerk

For Time:
21 Sumo Deadlift High Pull
21 Box Jump
400m Run
15 Box Jump
400m Run
9 Box Jump
400m Run

As Rx'd
95/65 SDHP
24"/20" Box Jump

Monday, September 5, 2011

Sep 6

Back from a long weekend! Time to get a benchmark under the belt. This is probably the most famous of CF workouts. You will absolutely see this one again in the future. I will remind you again, start or keep recording your times/weights. 

Todays Workout is:


Thrusters (95/65)
Pull Ups

Friday, September 2, 2011

Sep 2

Check out CrossFit EST coaches and athletes up on the mainsite today. (HERE)

1 Rep Max 
Back Squat

Practice Rope Climbs
(3 Rope Climbs)

*EST will be CLOSED this Monday for Labor Day*