Oct 4

Time to get pumped up for EST's first CrossFit Event!! 

On Saturday, Oct. 15th at 11:00am we will host a CrossFit Total and Social. 

Brief explanation on how this will go.....we will start warming up at 11am and then divide up into groups based on your back squat weight. You will get about 3 attempts at your heaviest back squat with a full recovery between each attempt. After you finish back squatting we will move on to 3 attempts at your heaviest shoulder press. After that you will finish with 3 attempts at your heaviest deadlift.  Add each of your heaviest lifts together (1rm back+1rm press+1rm deadlift) to equal your CrossFit total. It is important for all of our clients to try to attend this. The CFT is a strength benchmark workout that will show your progress and/or give you a starting point to later measure your progress. Plus it will be a ton of fun!! Here is the best part, we will follow all of your hard work with hot food and cold drinks (adult beverages if you prefer). So don't miss out!!

CrossFit EST = building a healthier community.

Today's Workout:

Skill Work
Kipping Pull ups

Followed by:

"Helen"

3 Rounds of:
400m Run
21 KB Swings (1.5/1)
12 Pull ups

Oct 3

Strength

2-2-2-2-2

Press

MetCon

10min AMRAP of:

10 Wall Ball

10 Toes to Bar

10 Box Jump

 

Sleep:

Sleep is your body's time of peak anabolic activity (build muscle, burn fat, repair tissues, etc.). If you aren't getting enough quality sleep, chances are you aren't optimizing recovery. Instead you are actually causing stress and all the problems that come with that...another day.

 

 Here are some helpful tips:

Keep your room temperature cool.

Avoid caffeine and alcohol before bed. (no night caps)

Sleep in a dark room. (no t.v., computers screens, night lights etc.)

Get to bed around the same time every night. (get off facebook)

Think of sleep as recovery.

Sep 30

So who here has met our good friend Pukie?

Aerobic training has the following benefits and drawbacks:

BENEFITS		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:

3-3-3-3-3

Deadlift

then,

3x20 GHD Sit Ups

Sep 29

Candice, Chris and Ken double under/run from CrossFit EST on Vimeo.

Skill Work
L-Sit

MetCon
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

Sep 28

Skill Work

Power Snatch

Then,

"Cindy"

20min AMRAP

5 Pull Up

10 Push Up

15 Air Squat

Sep 27

Skill Work

Rope Climb

MetCon

10-9-8-7-6-5-4-3-2-1

KB Swing (1.5/1)

Run 100m Shuttle

Sep 26

Strength

2-2-2-2-2
Push Press

MetCon

3 rounds of:

3 min AMRAP

5 Thruster (95/65)

5 SDHP (95/65)

3 Burpee

1 min rest between rounds