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