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!