Training Your Weakness

Have you ever thought about what your weaknesses are?  A great tool to figure out what they are lay in the back of your performance journals, take a look and compare your times to the ones listed and your weaknesses will be revealed. With the affiliate cup coming up now is the time to start figuring out what the "chinks in your armor" are.  Personally I know I will be doing a lot more sprints and workouts that involve running in the up coming weeks.  Whats your weakness?

Katie on her way up!


Workout of the Day

21 Over Head Squat (95/65)
21 Pull-Ups
400m Run
15 Over Head Squats (95/65)
15 Pull-Ups
400m Run
9 Over Head Squats (95/65)
9 Pull-Ups
400m Run

For Time:

Not your Average Workout

I always seem to walk away from every work out feeling like I could of done better.  Do you find that?  Maybe its that in every workout there are areas that I would like to better.  Whether it's a more efficient approach to the set-up, the strategy behind my pace or work capacity, or my form and technique, it's the feeling of constant improvement that leaves me wanting more.  It's difficult to pinpoint one particular reason why CrossFit seems to be such an addiction, but I can recognize its benefits and uses in many of the things done outside the gym.  Yes, the workouts are tough and somewhat grueling most of the time, but its those moments after each small accomplished workout that brings a greater appreciation to persevere through the daily grind, tackle difficult work projects or problems, or to fight for valuable time to spend with friends and family.  At the end of the day CrossFit leaves you anything but Average and more willing to accept a new days challenge...

Technique Work

Workout of the Day

18-15-12-9-6-3 for Time:

Medicine Ball Cleans (20/14)
Sumo DL High Pulls (115/80)
Sit-Ups

Crack open a Coconut

The coconut is a powerful source of fuel, but also has an abundance of valuable uses!  Coconut is often used as a replacement for creams or butter; the milk is great in shakes and is a tremendous source of electrolytes, which are linked to rapid recovery.  Coconut flour is a great supplement for baked goods, and shredded coconut is often used to replace sweeteners and can be a great additive.  Keeping your food selections clean can often seem challenging, however the many uses of the coconut provide a variety of new flavors and options.

Group Stretching

Workout of the Day

Front Squat Max-Out

-Rest-

3 Rounds For Time:

20 Knees to Elbows
20 Handstand Push-Ups
Broad Jumps (20m)

Post WOD Nutrition

You fight through challenging workouts, properly plan your meals and food choices, get adequate sleep, and try for the best results.  But did you know timing plays a huge role in your results as well!  A post workout meal is essential to your recovery!  Think about it, you fight through your challenging CrossFit workout, you feel amazing afterwards because of your efforts, but fail to replenish the your nutrient storage.  Your body now enters a catabolic state of deplenished nutrients due to your extraordinary efforts and will fail to properly adapt and grow without a reinforced post WOD meal.  Today is the day you change your approach, your focus should be on refueling your body afterwards to counter the loss of protein and nutrient storage.  Start with protein and a simple carbohydrate, protein to replace valuable essential amino acids, and a simple carbohydrate to draw a insulin spike to deliver the nutrients to your cells faster.

Chad and Logan Post WOD

Workout of the Day

2 Rounds for Time:

30 Push-Ups
3 Deadlifts (75% of 1RM)
30 Pull-Ups
3 Deadlifts (75% of 1RM)
30 Sit-Ups

Then

30 Box Jumps


-Rest-

2 min. Max Reps Air Squats

Congratulations!

Amir Rubin recently competed in the Mens North American Cup in Dallas, Tx, which featured some of the best fencers in the nation!  Amir returned home with great excitement to dive into his first CrossFit workout since the tournament, but with good reason.  He finished the tournament in 1st place, taking home the gold medal in the men's division 2 team event and finnished 26th overall in the division 2 singles event.  With an increase in training, he aspires to make a jump up to the division 1 level to compete with the best in the world...   It's great to see hard work pay huge rewards!

Workout of the Day

"Danny"

Rounds in 20 min of:

• 24"/20" box jump, 30 reps
• 115/80 pound push press, 20 reps
• 30 pull-ups