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

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. 

Now....how much water should I be taking in a day?

   

1/2 your bodyweight in ounces.

150lbs = 75 ounces

Today's Workout:

Strength

3x Max Ring L-Sit Holds

MetCon

21-15-9

Deadlift (225/155)

Ring Dip

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

then,

3 Rounds of:

15 Burpees

30 Sit ups

then,

Run 400m

Post Total Time

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!"

Strength

1-1-1-1-1

Push Jerk

MetCon

For Time:

21 Sumo Deadlift High Pull

21 Box Jump

400m Run

15 SDHP

15 Box Jump

400m Run

9 SDHP

9 Box Jump

400m Run

As Rx'd

95/65 SDHP

24"/20" Box Jump

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:

"FRAN"

21-15-9

Thrusters (95/65)

Pull Ups

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*