Snatch Grip Dead Lift @ 32X0; 3 x 3; rest 180 sec

+

4 sets

15 KB Swings (heavy)

Row for 90 seconds

rest 2 minutes b/w rounds

Tabata Mash Up

Pull Ups

Push Ups

Box Jumps

continue til 8 rounds of each movement are complete.

+

5 min amrap Double Unders

Back Squat @ 30x0; 3 x 4; rest 120sec

+

3 Rounds

10 Hang Clean

35 Sit ups

A1. Power Clean 3 x 5 sets; rest 120 sec

A2. Ring Dips @ 20x0; amrap x 5; rest 120 sec

B. Dead Lift @ 60% of 1RM; 3 x 8 sets; rest 45 sec

C. Row Sprints @ 100% effort; 30 sec x 4; rest 60 sec

5-5-5 Pull Ups

+

"Annie"

50-40-30-20-10

Double Unders

Sit Ups

Performance Logs/Christmas and New Years schedule/Monday's WOD

The new performance logs are in, make it easier on your self to keep up with your stats. These books have all the named workouts/benchmark lifts listed in the back and some nutrition information and more!

This week and next week will have the same schedule which is: Monday-Wednesday normal schedule, Thursday 7, 8, and 9 o'clock classes, Friday and Saturday No class.

Monday's WOD

A. Over Head Squat @ 32x0; 3 x 5 sets; rest 120 sec

B1. BB Fwd Lunges @ 20x0; 5/leg x 3; rest 90 sec

B2. Push Press @ 20x0; 5 x 3 sets; rest 90 sec

C1. Knees to Elbow 10 x 3 sets; rest 60 sec

C2. Ring Push Ups @ 20x0; amrap x 3; rest 60 sec

Thursday and Friday's Classes

Thursday afternoon 5:30 is the only class time

Friday 5:30 and 6:15 will be the only morning classes and 5:30 will be the only p.m. class

WOD

A. Dead Lift @ 30x0; 3 x 5 sets; rest 120 sec

B1. Pull Ups; 3 x 4 sets; rest 90 sec

B2. KB Swings; 18 x 4 sets; rest 90 sec

C. GHD Raise @ 20x0; 10-12 x 3; rest 60 sec

A. Hang Snatch; 3 x 5 sets; 120 sec rest

B1. Over Head Squat; 5 x 3 sets; 90 sec rest

B2. Ring Dips; amrap x 3; 90 sec rest

C. GHD Sit ups; 10 x 3; rest 45 sec

PULL PULL PULL!

Row 250m

Max Rep Pull Ups

rest 2 min b/w rounds

5 Rounds

Row 500m- 80-85%

rest 2 min

10 min AMRAP

50 Jump Rope

7 SDLHP

rest 2 min

Row 500m- match or beat first time

Friday

Press- 3 x 5 sets, rest 120 sec

Pull ups- 3 x 5 sets, rest 120 sec

+

500m Row- TT

Let's get strong!

Getting some air Beau!

A. Hang Power Snatch, Snatch Balance, OverHead Squat 1.1.1 x 4; rest 120 sec

B1. Forward Barbell Lunges 8/leg x 3; rest 90 sec

B2. Clap Push Ups amrap x 3; rest 90 sec

C1. Jump Squats 15 x 2 sets; rest 10 sec

C2. Pull Ups amrap x 2 sets; rest 180 sec

Advocare supplements meeting and CF Games movie night

Don't forget about the supplement information meeting and Movie night.

Grab some good healthy food or post-wod smoothie and come up to the gym for a great night!

Strength:

Dead Lift 3 x 3

Met Con:

21-18-15-12-9-6-3

Kettle Bell Swings

Sit Ups

Michelle and Flint getting after some pull ups!

Front Squat 3-3-3

3 RFT

10 Front Squat, 185/135 (or 65% of 3rm)

10 Burpees

10 Pull Ups

Supplement Discussion and Movie Night!!!

Tuesday night starting at 7 o'clock we will continue our weekly meetings with a supplementation discussion. We will have two people in to tell their stories and show a video on advocare supplements.

Then stick around and starting at 7:45 we will begin movie night. We will be watching "Every Second Counts" which is a documentary on about 4 of the CrossFit athletes who competed in the 08 CrossFit games. As most of you know Tyler, Kelsey and I are going to compete in the sectional qualifiers for the CrossFit games which is coming up in a few months. Come watch this video and get a taste of what is going through our (very scared and nervous) heads as we prepare for this competition.

Official Rules for Paleo Challenge

Starting December 7th will be the first day of the challenge. Here are the official rules for the 30 day challenge.

1. Take a before and after picture. Either you can take this own your own or I can take it at the gym. It can be from knees to chest or full body, either is fine.

2. Take measurements around abdomen region (belly button). I will be taking these at the gym Monday and Tuesday of next week, so that there will be a standard on the measurements.

3. Weigh-in at the gym, again for a set standard on the scale.

4. Keep a detailed food log- everything you put in your mouth goes in this log. (this will be checked more than just at the end of the challenge)

Judging will come a little bit from the food log but emphasis on inches lost and weight lost (percentage)

Wally Wells CrossFit Level 1 Certified! Congrats

Strength Day

Alex nailing some double Unders!

A1. Front Squat @ 30x0; 3 x 4 sets; rest 120 sec

A2. Ring Dips @ 21x1; amrap x 4; rest 120 sec

B1. DB Fwd Lunges @ 11x1; 8/leg x 3; rest 90 sec

B2. Push Ups @ 30x0; amrap x 4; rest 90 sec

Don't forget to sign up for Paleo Challenge and Nutrition Consultation!

Don't forget to sign up for your consultation or at least don't hesitate to ask any questions about your training or nutrition.

Friday afternoon class times will be 5 p.m. only. It is a slimmer crowd usually on friday so until we need more classes this will be the only available time (there's much more energy in the gym when there's 3 people at once rather than 3 people at 3 different times)

This saturday we will have class at Noon if anyone is interested. Please let me know ahead of time if you'll be attending the saturday class.

Now enough with the business jargon. Take a look at this picture and stop and think. Have you ever thought about the achievements that go on every day at CrossFit 27:17? In this particular picture we have two guys who weight approximately 180 and they are dead lifting either 185 or 225 for 45 total reps and doing Hand Stand Push Ups for a total of 45 reps; all well under 10 minutes. Now some people may say well 225lbs is not that strong for a dead lift (not considering the reps) While this may be true for whoever is saying this, chances are they probably can't even think about getting into a handstand.

I just want everyone to take a minute and look back on what all they have accomplished in their time here at the CF box, I'm going to list just a few but this is definitely not near all of them.

Wally Wells- 17yr old at about 140lbs can deadlift 335 and do a muscle up. (His first max dead lift was 155 and he could not do a pull up to start.

Cynthia Thompson- First female to dead lift over 200lbs!

Michelle Robinson- Could not do a push up when we started, now 5 months later is doing pull ups!

Sally Cohen- 60 yr old recovering from back surgery and do a Full Range of Motion OverHead Squat with 30lbs!

Clark Wells- Threw up on baseline on day 1 and didn't finish, now has a 500m row time of 1:31

Congratulations guys and girls on the great work. This is definitely not all of the accomplishments.

Discuss your thoughts on what you've accomplished or what CF 27:17 has meant to you so far in the comments.

Remember: Proverbs 27:17 "As iron sharpens iron, so one man sharpens another"

Keep pushing each other guys and we'll all continue to amaze each other with the results.

Gluten Free Apple Crisp

2 cups blanched almond flour
½ teaspoon celtic sea salt
1 teaspoon cinnamon
½ teaspoon nutmeg
½ cup grapeseed oil
¼ cup agave nectar
1 tablespoon vanilla extract
5 medium apples, peeled, sliced, then chopped in half width-wise

1. In a large bowl, combine almond flour, salt, cinnamon and nutmeg

2. In a smaller bowl, combine oil, agave and vanilla

3. Stir wet ingredients into dry

4. Place apples in a 2-3 quart glass baking dish (a mixing bowl or an 8x8 square)

5. Sprinkle topping over the apples

6. Cover and bake at 350° for 50 minutes on low rack

7. When apples are soft and their juices bubble, remove cover and bake 10 more minutes to brown crisp

8. Serve warm

Serves 6 - reference www.elanaspantry.com

Paleo Challenge!

Bundle up.... it's not this warm anymore!!

Kicking off December 7 we're starting the Paleo challenge. This will the first of many challenges to come. This challenge will be judged by 3 things: 1) Percentage loss around abdomen (measure around belly button) 2) Nutrition log (log everything you put in your mouth) 3) Before and after Pictures. If you missed the nutrition talk tuesday night I will be posting notes later this week that were discussed during the meeting.

If you have questions about your diet or training please set up a FREE consultation with me some time soon so we can further discuss your nutrition, training, lifestyle, etc factors that contribute to your aesthetics.

Again, Paleo challenge starts Dec 7 and ends Jan 7.

Winner of the paleo challenge (male and female) if there is more than 15 participants to complete the whole 30 days will receive a free month of training.

Train hard and eat right and you'll results will blow you away!

Paleo Nutrition Discussion Tuesday

I'll be having a paleo discussion tuesday night starting at 7:45. Everyone needs to try to make it to this, it will be just a brief over view of the diets and then open for discussion. We will be having these once a month at the gym from now on. Future meetings will discuss a specific part of nutrition and/or weight loss. Please come and learn about the diet and other new things going on at the gym.

This is the back wall of CrossFit Central. Very important things to understand and good to be looking at these things every day. If you have any questions about any of these things please ask.

Have a great thanksgiving everyone and look forward to a Paleo Nutrition talk next week. Nutrition is key for seeing results in your training so I hope all of you attend this meeting to learn how to get your diet dialed in. Until then train hard and eat clean!

This is James Fitzgerald and me at BBS. This is the guy who has been writing my training program on the optimum performance blog. He is truly a genius when it comes to exercise physiology and nutrition. He gave a talk on CrossFit Pain that got a standing ovation at Black Box Summit. He is an inspiration to the CrossFit Community and the Fitness Industry as a whole. I would highly advise checking out his blog frequently and search for some of his youtube video's of him training.

This guy has been a mentor for me over the past year without even knowing it. After meeting him he is even more of a mentor because he honestly cares about people's health (even his internet clients that pay him nothing). Who is your mentor and what have they taught you?

James has taught me that there is a lot more to training than just throwing random workouts at you. You must have a goal with every WOD I program and even every movement. He's taught me that I am selling Fitness/Health and not just CrossFit.

Black Box Summit Day 2

BBS day 2 has ended and my head is now spinning with ideas (and confusion). The guys here are so intelligent and enlightening on their experiences. We discussed training templates, addressing weaknesses, olympic lifting, etc.

To conclude the day we had a great round table discussion with all the coaches (teaching BBS) where the affiliates were able to ask questions. As you can see in the picture, this was when we were addressing weaknesses and all of that on the board is about this topic (a lot more to it than I thought!)

Team WOD at the end of the day was in groups of 4:

2 run 800m while other 2 do max rep pullups until the runners get back

2 doing pullups go for the run and the runners do pullups

those to finish the run and the 2 doing pullups head for their 2nd 800m run

while the other two start max rep 225lb dead lifts til the others get back

next is the same process with wall ball.

For time and reps.

Pretty brutal but not too terrible. My team got 3rd!

Black Box Summit Day 1

First day of the BBS is over and it was incredible. There is a wealth of information to be learned out here from all of the top trainers (including Tony Budding, Dave Castro, Jolie Gentry, and Freddy from HQ attending the seminar). The speakers have a ton of information on the industry from many different perspectives. Each topic covered is covered by at least 2 people to give a couple different sides of the topic which is very interesting. This allows us (the affiliates) to take what we think will work for us and use it to our advantage.

The topics we covered today were: CrossFit Brand Name in the Fitness Industry

Introduction of new clients

Striving for Excellence in your gym & programming

The importance of quality of our product

The importance of women in the CF Box

I learned a lot that we will be implementing soon especially with the quality of training and hopefully some stuff with the importance of CF women.

Check out sicfit.com for some short video's and pics of the BBS it will be updated during the day every hour or so with new pics and video's if you're interested.

Can you see me?

Olympic Lifting

Find 1 Rep max for Snatch

Find 1 Rep max for Clean & Jerk

Think about speed under the bar and pull hard!

Recipe:

Paleo Chicken Alfredo Scott Hagnas September 2009 Alfredo sauce and pasta is about as far from Paleo nutrition as you can get. However, here is a simple way to create a Paleo version. I am using kelp noodles here, but if you cannot find them where you live, spaghetti squash is a nice seasonal alternative. Check back issues of the Performance Menu or Cooking for Health and Performance for basic spaghetti squash preparation. Time: 45 minutes • 1 lb chicken breast • 1 12oz package of kelp noodles • 4 cloves of garlic, chopped • 2 tsp olive oil • 2 tsp tarragon • 1 cup cashews • 1/2 tsp onion powder • 1/4 tsp garlic powder • 1/4 tsp mustard powder • 1/4 tsp sea salt • 1/4 tsp pepper • 1/8 tsp paprika Add the olive oil to a large skillet. Saute the garlic over medium heat for 3-4 minutes. Chop the chicken into 1 inch cubes, then add to the skillet and cook until browned on all sides. Rinse and chop the kelp noodles. Add them to the skillet along with the tarragon, cover and cook on low for 30 minutes. Then, pour the liquid from the skillet carefully into a small container for use in the sauce. Add the cashews, onion powder, garlic powder, mustard powder, salt, pepper, and paprika to a blender. Cover and blend into a powder. Add the reserved pan juices slowly, blending into a thick sauce. You'll have to use a spatula to scrape down the sides of the blender periodically. Add the juices until the mixture reaches the desired consistency. Add the sauce to the skillet, then mix well. Cover and continue to cook for 10 minutes longer, until the kelp noodles have become tender. Zone info: 4 servings at 1 carb block, 4 protein blocks, 10 fat blocks. (9g carb, 28g prot, 15.5g fat)

This could get ugly!

The Filthy Fifty

50 Box jump, 24/20 inch box
50 Jumping pull-ups, finger tips reach 8 inches above bar when standing
50 Kettlebell swings, 1 pood/ 25lb womens
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds/20lbs
50 Back extensions
50 Wall ball shots, 20 pound ball/15lb
50 Burpees
50 Double unders

Good Luck on this one guys and girls! We'll be repeating this in 7 weeks on January 6th. Whoever decreases their time by the biggest percentage wins the challenge. There will be a girls and guys winner. No sandbagging, push hard today!

Baseline

Baseline

Row 500

50 Squats

40 Sit ups

30 Push Ups

20 Pullups

2 min rest and repeat

This week's training times

This week I will be going to Austin, TX for Black Box Summit CrossFit seminar: http://blackboxsummit.typepad.com/

I'm leaving wednesday and will be gone through sunday so the times of training will be a little different. Tyler will be the trainer tuesday night and wednesday night through friday afternoon.

Monday is same as usual.

Tuesday- morning is same/ afternoon open from 5 to 7:30

Wednesday- morning is same/ afternoon open from 5 to 7:30

Thursday - morning 6 a.m. is only available morning class.

afternoon open from 5 to 7:30

Friday 5:30 and 6 a.m.. 5 to 7:30 p.m.

Sorry for the inconvenience, hopefully all of this will pay off. I'm going to be with some very knowledgeable coaches for this seminar, go to the website and check it out if you want.

Also, remember there is a meeting monday night at 7 o'clock discussing advocare. Please come if at all interested, there will be a couple more guys who have been involved with it for several years to help discuss.

Trainer WOD's Sunday

Workout 1:
For power ratio:
Row 800 m
rest 5 min
Workout 2:
7 sets (95#/60#) for time;
Power Snatch x 1
Snatch Balance x 1
OHS x 1
Hang Squat Snatch x 1
rest 5 min
Workout 3:
As many rounds (total reps) in 3 minutes;
3 chest to bar chin ups unbroken
3 push up burpees
rest 240 min
Workout 4:
For time;
50 walking lunges
20 clean and jerk - 135#/95#
30 ring dips
25 wall balls - 20#/14# to 10ft
30 GHD Sit Ups
30 KBS - 1.5pd/1pd
75 double unders

Workout 1:
row 800m; take your avg watts for the 800m divided by your bodyweight in lbs = your score (to the first decimal place) (i.e. 360 avg watts/180 lbs = 2.0); you have exactly 5 min total rest after row until workout # 2 begins
Workout 2:
once you power snatch the 1st rep, the bar cannot rest on ground until the hang squat snatch is complete; there are 7 sets with 4 reps/set; bar must drop to upper back after power snatch then with hips completely straight you drop to full squat under bar; the hips must then straighten with bar overhead before you perform your OHS; then hips must come to full extension with bar overhead at top before you drop bar to thigh for hang squat snatch; again hips must then come to full extension with arms straight overhead at top before dropping weight to ground; time taken for 7 sets is your score; you have exactly 5 min rest after last hang squat snatch is complete before workout # 3 begins
Workout 3:
burpees - chest to deck and jump to touch object with one hand at 7' for females/8' for males at top of burpees; total reps for 3 minutes is score; you have EXACTLY on the clock 4 hours (240 min) after last rep is complete before you begin workout # 4
Workout 4:
knee grazes ground and full ext of hips at top for lunges; anyway to lockout overhead is good for clean and jerk, there has to be 2 movements (you cannot snatch it); biceps to rings and arms START and FINISH at full extension for dips; sit to ball for wall balls; 2 hands overhead for sit ups to touch ground or object when body with arms outstretched overhead; ear must be visible from side with arms overhead for swings; time taken is score

Mental Side of CrossFit

"I believe you can tell a lot about a person by how they approach the bar. Confident. Questioning. Unsure. Determined. Reckless. Cautious.

I believe you can tell even more about that person when they leave the bar. Exuberant. Angry. Self depreciating. Impressed. Proud. Contemplative."

The physical difficulties of CrossFit are often talked about (complained about) but the mental aspect is often overlooked. I believe some of the most benefits from CrossFit training are in the mental aspect. Tyler and I often talk about some of the things that fall in to the mental part of CF. Since we've been training for the games we've played with a few different things in our training such as working out- in silence, no warm up, long warm up, loud hard music, soft music, loud music & coaching cues, etc.

Try some of these things and it will test your mental strength.

Also, since training for the games we are taking our training more serious. Always trying to hit PR's and set new records is very draining and some days we just have bad days. We (and you) work to hard to dwell in frustration over not setting a record that day. Look at the positives on the day, take note and move on.

Start thinking about your mental side of CF and life in general- start adding a section in your journal about how you were mentally for that workout. That little voice in your head plays a big part on how you perform. So get your mind right and train hard.

Keep up the hard work!

Advocare Supplements Mixer

Monday night at 7 o'clock we will be have a advocare mixer at the gym. This will be an informative meeting about the supplements and the opportunity with them. If you are taking any or even thinking about it I recommend coming to this meeting. It will be a short meeting and very one on one with plenty of Q and A time.

Hope to see you all there. Invite anyone who may be interested.

Clients:

"Fran"

21-15-9

Thrusters 95/65

Pull Ups

Coaches

Dead Lift - 55% 1RM; 6 sets of 2; rest 45 sec
(speed on concentric)
+
Wall Balls - 20/14# to 10 ft - 15 reps; 30 sec rest x 3
+
Muscle Up practice (3-5 min)
+
Toes to Bar - 2 sets of 10

Clients-

Make up christine

or

Learn some new core exercises (turkish get ups!)

Coaches

Power Snatch - 3 x 3; rest 240 sec
rest 5 min
3 rounds for time;
35 double unders
12 burpees
rest 5 min
20 back extensions x 3; rest 60 sec

post loads and times and notes to comments
OPT Big Dawg Championship #2 - Nov 14th/2009
4 workouts - one day

Clients Training:

Christine-

3 rounds

Row 500m

12 Dead Lifts

21 Box Jumps

Coaches Training

part 1:
A. High Bar Back Squat @ 30X0; 2-3 x 3; rest 240 sec
B. Chin Ups - 20 unbroken x 3; rest 240 sec
C. Push Press @ 11X2; 2-3 x 3; rest 240 sec
D. GHD Sit ups @ 2020; 20 x 3; rest 90 sec

rest 4+ hours

part 2:
Row Sprint 30 sec @ 100% effort
Rest 2:30
Repeat 5 times

post loads and notes for part 1 and power ratio for part 2 to comments

Training:
A1. Power Clean @ 11X0; 2-3 x 3; rest 180 sec
A2. Bench Press @20X0; 2-3 x 3; rest 180 sec
B1. KBS - 2pd/1.5pd amrap in 30 sec x 3; rest 90 sec
B2. HSPU @ 2020; amrap in 30 sec x 3; rest 90 sec
C. DB External Rotation @ 3010; 6-8/arm x 2; rest 45 sec b/t arms

Clients:

Yesterday- Annie

50-40-30-20-10

Double Unders

Sit ups

Today/Friday

Helen

3 Rounds

Run 400

21 KB Swings

12 Pull Ups

Client WOD

Grace- 30 reps Clean and Jerk

Trainer WOD

Sprint Row 30 seconds @ 100% effort

rest 2 min x 5

Rest 7 min

AMRAP Double Unders in 1 minute

rest 1 minute x 5

record avg watts for all 150 seconds of Row divided by bodyweight and double unders.

Benchmark November

As I said in earlier post this month we will be getting a lot of bench mark wod's in so get your journals ready and take notes on these wod's. Don't just post your time or score but post some comments (how did you feel, how's your nutrition, how's your sleep, etc.)

Good luck to everyone and train hard. We're opening up the Chelsea which is: every minute for 30 minutes perform 5 pull ups, 10 push, 15 squats. Go for as long as you can complete that cycle in the minute. Can you get 30 minutes??

Sunday
Everyone please get their true 1RM on the 14" close grip bench press @ 30X0 tempo

Training:7 sets for total time:
10 chest to bar chin ups
15 ring dips
20 box jumps - 20/14"
25 air squats
rest 2 min b/t setspost total working time to comments
goal is high speed; try not to fraction

Monday
Training:
Dead Lift - build quickly to a heavy 1; not a 1RM effort
+
Hang Power Clean - build quickly to a heavy 2; not a 2RM effort
+
Press - build quickly to a heavy 3; not a 3RM effort
+
Grace practice - power clean and overhead touch and go reps
(choose a weight you can perform 5 manageable but challenging reps; rest 1 min; repeat 6 times; work on speed and good reps!)
post loads and notes to comments

Jump Rope

And you think double unders are hard?...

http://www.youtube.com/watch?v=d2WK44cH2J0

Friday Afternoon Classes!

Friday afternoon the only class being offered will be at 4:45. I have to be at are church retreat friday night so I'm sorry for the inconvenience. Please come at 4:45 if you can and the class will end about 5:30. Again sorry for the inconvenience.

Trainer WOD today:

Power Snatch/OHS/Snatch Balance - 1.2.3
(start where you wish, take only 45 sec after each set, add no more or no less than 5# per set; how far can you go?)
+
Split Jerk - 3,3,3,3,3; rest as needed b/t sets
(moderate effort; work on landing)
+
"Annie"
50,40,30,20,10 rep rounds for time;
Double Unders
Anchored Sit Ups

Advocare Supplements

Some of you have already started using some advocare supplements and some haven't. You've all seen it in the gym at least. I've been taking some of their products for about a month and love them. As most of you know I've been hitting 2-a-days pretty frequently lately and these supplements have helped me recover quickly and be able to go at my WOD's with full intensity.

If you've already bought some and just want to learn more about the products and the opportunity you have with them or you just flat want to know more about them there is a "mixer" at the flowood library thursday night at 6 p.m. to about 6:30. These are they guys that introduced me to advocare and know a lot more about the products. They will be around well after 6:30 for individual questions for anyone so if interested at all I would advise going.

Any questions let me know.

Trainer WOD

3 sets

12 SDLHP- 60% of BWT

Row 90 sec @ 2k row race pace

rest 2 min

+

3 sets

12 Thrusters- 50% of BWT

60 sec Double Unders

rest 2 min

+

3 sets

15 Chin Ups unbroken

20 Box Jumps- 20"/14" unbroken

rest 30 sec

9 Basic Movements

Air Squat

Front Squat

Overhead Squat

Press

Push Press

Push Jerk

Dead Lift

Sumo Dead Lift High Pull

Med Ball Clean

How are you on these movements? For november and december we will be drilling these skills a lot and finding a lot of benchmark WOD's. This will allow us to start the new year off with solid skills and good goals.

This week we have reviewed the overhead squat and will continue with the 3 presses and then one of the dead lift variations.

3 more days of the back off week so get your mind right to start pushing hard next week!

Last Weeks WOD Updates

Sunday/Monday Trainer WOD's

Sunday-

part 1:
A1. OHS @ 32X1; 4-6 x 4; rest 120 sec
notes - ass to grass
A2. Mixed Grip Chin Ups @ 41X1; 3-5 x 4; rest 120 sec
notes - switch grips per set, one hand supinated, one pronated
B1. BB Forward Lunges @ 10X0; 4-5/leg alternating x 3; rest 90 sec
notes - push through heel to get up, alt legs/rep
B2. 1 arm KB Power Row @ 4022; amrap with 1.5/1pd x 3; rest 90 sec
notes - elbows high at top, one hand on bench/support, body in tripod position

part 2:
light jog - 30 sec
90% high effort run - 30 sec
walk - 30 sec
repeat 10 times
maintain same high output speed for run for middle 30 sec

Monday

part 1:
A1. 3 position power clean - 1.1.1 x 5; rest 120 sec
notes - high hang, knee cap, floor
A2. Close Grip Bench Press @ 30X0; 2-3 x 5; rest 120 sec
notes - concentric is explosive; 14" grip
B1. Dead Lift Cluster - 1.1.1.1.1 x 4; rest 120 sec
notes - 10 sec count b/t reps
B2. Ring Dips - 15 x 4; rest 120 sec
notes - unweighted, work on speed

rest 8+ hours

part 2:
Row 3000 m @ damper 7
Score = ave watts over 3000m divided by your body weight in lbs
(ex. 340 watt ave/170 lbs = score of 2.0; high score wins)

Halloween!!

Halloween challenge this week. Whoever has the best costume for the week male and female will receive a free original CF 27:17 t-shirt. If you already have this t-shirt you can get the 20% of your next month of training.

This week will be a lighter week for some recovery, we've been going at it hard lately. Train smart this week and focus on technique, get plenty of rest!

November we will be doing a lot of benchmark wod's to see how we stand in 2009 and set some goals for 2010!

Do you have what it takes?

I just witnessed one of the 2 most impressive workouts performed today. The first I just want to mention was one of our newest athletes Kelsey who performed 17-1 Squats and 1-17 sit ups in a blazing 6:33. She started on the squats and 3 of the guys in the gym jaws dropped b/c of how fast she was moving. Great job Kelsey!

The second and possibly the most impressive time was Natalie who did 20-1 Squats and 1-20 Sit Ups in 37:30 which may not sound impressive at first. Natalie has been doing CrossFit for a little over a month and just mastered the "full" squat about a week ago. She has been out of town on vacation the last week. This being her first week back and she came back with just as much heart as ever. She did EVERY squat with full hip extension at the top and touch the medicine ball at the bottom, she did EVERY sit up unassissted. No help from pulling her legs or anything and never even thought about going short on the squat. She never complained kept on keeping on (gave me a few looks like "are you crazy, I'll never finish" but she did.

A lot of people beat Natalie today in the workout but A LOT of people assissted themselves or cut their squats short b/c they said "I can't do anymore like that". Natalie is a great example of never saying "I can't". Mitchell (who also did it all unassissted and full squats) and I were discussing how impressive the workout was after and all she had to say was "I just did what Michael told me to" like there was no option to do anything different. Great Job Natalie!

Intensity is you working at a % of YOUR OWN max capacity, working at the limits of your physiological and phsychological limits. Do you have what it takes to push to the limits of your bodies capacity? Take some time to seriously think about this b/c your bodies limits are a lot farther than your mind wants to think. I don't care how long it takes to do something, I will stay at the gym counting your reps for an hour if your are deteremined and are simply performing the workout as best YOU can.

Post thoughts on intensity and effort to comments. Do you feel like you've been giving 110%? Do you think you could push a little bit harder and maybe get a little better results?

New Shirts

Front

Back

These are the new T-Shirt Designs.

Weekend wod's for tyler and I:

a.m. 50 Split jerk with 165lbs, every time you have to rest do 10 toes to bar.

p.m. " tyler" 5 rounds- 7 muscle ups, 21 sdlhp w/ 95lbs

a.m. 5 rounds- 40 double unders unbroken, 25 pullups

p.m. "karren" 150 wall ball, 11ft target

What is your Goat?

We all have one (or 2, 3, etc) "Goat". One of CrossFit's definition of fitness is the Hopper. This is the idea of having a big wheel with any and every exercise in it. CrossFit says someone who is fit is someone who is very good at anything that is pulled out of the hopper, maybe not the best but if they get beat in one exercise/workout they can almost guarantee they won't get beat in the next.

So back to the "goat". This is the exercise/workout(s) in the hopper that you absolutely do not won't to come out. For example the last thing I would want to come out is a dead lift/run workout. I really would want front squats and/or HSPU's to come out b/c i'm relatively good at them.

I want you to think about your "goat" and let's attack it with full force. Every day in the warm-up or cool down practice this in some form or fashion. Many of us can't get into a full Over Head Squat so this would be a great place to start. Everyone needs to be able to get into the OHS.

Post your "goat" and thoughts to comment and let's get after it!

Great job today on Cindy guys this was a first for everyone. 20 minutes seems like a long time now but think about how short it seemed before you started CrossFit!

Are you happy?

So guys and girls, every once in a while you need to step back and evaluate your life. Are you happy with where your life is going? Are you happy with your training at CrossFit 27:17?

Are you pleased with your results?

It took me a long time to understand (and I still am trying to understand) that you CAN NOT out train a bad diet. If you're not pleased with your results come talk to me and let's evaluate what we can do differently. Diet is 80% of being healthy and fit so get it right. It's time to quit giving it 100% in the gym only to destroy it during the other 23 hours of the day.

I confess this is my fault for the most part for not putting more of an emphasis on diet from the get go with you guys but it's time to make that change. You may think you're eating good and you may honestly be trying, but if the weight is not coming off like you want then you obviously need to make a change.

"Watching what you eat" is not eating clean. That's just as meaningless to me as someone who comes in for the first time and when I ask if they've been doing any training they say they've been going to Anytime Fitness for the last year (usually translates to I haven't done crap for working out). "Watching what you eat" usually translates to I eat a bunch of carbs a little bit of protein and low fat (crappy diet) which is why you have not seen good results.

If you really want to get serious about it set up a time to meet with me and go over your diet and training. I am your trainer and I want to see results just as bad as you do. If we need to adjust your training I'll do it, if you need something to jumpstart your diet we'll do it.

So please set up a time or send me an email with what you need help with.

Lastly, write down on a sheet of paper your goals for the next 3 months. I want everything from training goals (muscle up) to weight loss or gain goals (lose 20lbs of fat/ gain 10lbs of muscle) to nutrition goals (getting down to one cheat meal a week).

Thursday and Friday's WOD's

Trainer WOD's... Last of the 2-a-day cycle!

part 1:
Power Clean - 3,3,3,1,1,1; rest 180 sec b/t sets
+
Dead Lift - 50% 1RM; 10 sets of 2; 45 sec b/t sets
+
3 sets of 16 GHD Raises

rest 4+ hours

part 2:
for time;
30 burpees
Row 500m

post loads and notes for part 1 and time for part 2 to comments
include notes as you wish on the past 3 days; rest well
chest to deck and jump and clap overhead on burpees!

Trainer Doubles contined:

part 1:
"flight simulator"
for time;
5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20 unbroken double unders
25 unbroken double unders
30 unbroken double unders
35 unbroken double unders
40 unbroken double unders
45 unbroken double unders
50 unbroken double unders
45 unbroken double unders
40 unbroken double unders
35 unbroken double unders
30 unbroken double unders
25 unbroken double unders
20 unbroken double unders
15 unbroken double unders
10 unbroken double unders
5 unbroken double unders

refer tohttp://optimumperformancetraining.blogspot.com/2009/08/jump-around.html

rest 4-6 hours

part 2:
2 rounds for time;
20 HSPU
25 GHD Sit Ups
20 Ring Dips
25 GHD Sit ups
20 push ups
25 GHD Sit Ups

post times to comments (ex. 8:35 + 16:20)

you MUST break b/t sets of double unders, if you fraction, you start over at that number till its complete
measure distance from outside of one deltoid to another, mark a line this distance apart on the floor, your hands must be inside of these lines for your HSPU
biceps to rings on ring dips - no kipping allowed
feet together and hands under shoulders for push ups, chest to deck
both hands touch floor for GHD Sit Ups

Guys doing pull ups/ girls doing some swings! Great Job on the extended version of helen!

I'll post the board tom (forgot to take a picture)

Trainers WOD (in for a rough weekend of doubles)

part 1:

on a 2 minute timer sprint run 400m and immediately perform AMRAP chin ups with the time you have left in the 2 minutes; rest 3 min, repeat 5 times

rest 8+ hours

part 2:

25 reps for time;

80/55 kg squat clean and jerk

chin ups - chin must break vertical plane; record all of reps completed

C&J - hip crease below knee cap in catch; you must jerk the weight overhead; pressing, thrusting, push pressing not allowed

Clients WOD:

Trainer WOD:

4 min to find 1RM Press

10 sec rest

Tabata Push Ups

10 Sec rest

4 min amrap KB Swings

Working on some Snatch technique work then some over head squatting and pull ups today

Trainers have a double wod today.

a.m. Row 300m at 100% x 6 w/ 3 min rest

p.m. A. On the minute for 10 minutes perform 1 high hang squat snatch, 1 hang squat snatch, and 1 full squat snatch with 60% of 1RM snatch

rest 7 min

B1. OHS max reps w/ 60% of 1RM snatch x 3, 180 sec rest

B2. 20 Chest to Bar Pull Ups x 3, 180 sec rest

How are your results?

CrossFit is a prime strength and conditioning program that produces uncanny results in minimal time. Clark is an athlete that has been training crossfit for the last 5 months and this is his results. How do you compare?

Due to some clients who will remain nameless thinking I want this blog to be about Tyler and I, I'm somewhat reverting back to the original plan.

This blog will contain the "movements" for the clients WOD's but rep scheme/weight/time domain will differ from class to class due to different needs.
Also, the w/u will be same for each class but skill/strength work will change for different classes (maybe even different clients within each class)

Also, I will be posting more food for thought on here. So this blog will still be about the clients but in a different way. I want you to continue to keep up with it and post comments/questions/concerns about the topics that will be posted in the future.

First topic, what do you think is the most important aspect of the strength and conditioning side of being healthy (as opposed to the nutrition side): gymnastics (good body control), weight lifting (strong squat, dead lift, press, etc.) or cardiovascular endurance?

Knowing the CrossFit answer (all are important) what do you think is most important or the best base of fitness of these 3 areas?

Road to the Games!

From now on the WOD's posted on the blog Tyler and mine's training for the games. Some of you may already know there is a sectional qualifier for the regional qualifier for the CrossFit Games 2010. Tyler and I both plan on going to the sectional's to see how we stand.

So this blog will be keeping up with our workouts to let you see our training as we get ready for that.

As for the CrossFit 27:17 WOD's, you'll have to wait until you get to the gym to find out.

Also, WOD's may not be the same for every group as I'm going to start tailoring the WOD's for each groups needs so they'll will be a little more specific and seek better results.

WOD:

A. Snatch Grip Dead Lift @ 51x1; 4-6 x 5; rest 180 sec

B1. Power Clean - 3,3,2,2,1; rest 120 sec

B2. Ring Dips - 20 x 5 sets; rest 120 sec

C. GHD Raises - hands at sides @ 2020; 15-20 x 3; rest 120 sec

Male FGB4 client Champion

W/U

3x

Lateral Hand Walk 10 yards

10 Ring Rows

Core Bridge hold 1 minute

10 Therapy Squats

WOD

3-3-3 Back Squat

3 Rounds

10 Front Squats w/ 55% of BS 3rm

10 Burpees

10 Pull Ups

Female Client champion of FGB4

W/U

3x

10 Lunges

10 Push ups

L-sit max hold

10 Double Unders

WOD

Push Press

3-2-1-1-1

Find Max within 10 minutes of 3 rep set

1000m Row TT

This is Sydney Mann from MS CrossFit. 11 years old with incredible form.

Don't let intensity take over your form. Slow down just enough to still have great form even if that means a little bit slower times.

W/U

Dynamic Warm-Up

Run 400m

2x CF W/U

10 Pull Ups

10 Push Ups

10 Sit Ups

10 Squats

WOD

3-3-3 Dead Lift (2 sec rest on the ground b/w reps)

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

Power Clean, 135/95

K2E

How's that upper body?

W/U

Dynamic Stretching

Row 500m

3x

9 DL

7 HPClean

5 Push Jerk

WOD

5-5-5-5-5 Weighted Pull Ups

3 Rounds

9 Pull Ups

15 Push Ups

21 Box Jumps

Fight Gone Bad was successful!

Most of the Participants/Judges for the event but not all.

Congratulations to everyone who participated Saturday, it was a great success. Ended up having 30 people participate in the event. Donations are still coming in until monday so we don't have a final count but as of Saturday after the event we had raised $2723! Surpassed our goal!

Thanks to all that came out and supported us during the workout the energy was amazing!

W/U

2x

20 Double Unders

10 HSPU/ 20 sec HS hold

Max L-Sit Hold

Burgener Warm Up

WOD

1-1-1-1-1 Snatch

5-5-5 OHS with Max Snatch Wt

Just a reminder of who we're fighting for...

For those of you competing saturday in the Fight Gone Bad fundraiser take the day to rest and prepare to give it your all tomorrow.

For those of you who aren't, you're not getting out of it...

W/U

Dynamic Stretch

Jump Rope

Do something you like to get warm and get your mind right

WOD

Fight Gone Bad

Wall Ball

Sumo Dead Lift High Pull

Box Jump

Push Press

Row for Calories

3 Rounds through of 1 minute at each station with a 1 minute rest between rounds.

Good Luck and Remember who you're fighting for! It's go time...

W/U

5 Wall Ball

5 SDLHP

5 Box Jumps

5 Push Press

5 Cal on Row

WOD

3 x 250m Row with 3 min rest b/w

5 Rounds

20 KB Swings

30 Jumping Pull Ups

20 Sit Ups

Getting close guys, only 2 days away from Fight Gone Bad! Please be telling everyone about the event and try to get spectators! The more the better.

Ready State...?

The beginning of CrossFit 27:17 almost 9 full months ago. My mom in the middle is the only one still training with us. Thomas (my brother on the left moved to birmingham) will be here saturday for the event. You all will get to meet the nicer of the two brothers!

How fit are you? Just because you workout or much less CrossFit does that make you fit?

Do you have any nagging injuries that you are avoiding addressing?

How's your diet? What plays a part in being fit?

Post answers and comments to the comments...

W/U

5 Wall Ball

5 SDLHP

5 Box Jump

5 Push Press

5 Row Cals

WOD

3 x 3 Push Press

3 x 5 High Box Jump

10-8-6-4-2 Thrusters w/ 135, 95

50-40-30-20-10 Double Unders

If you can't do double unders do 125, 100, 75, 50, 25 singles

Post answers, loads and time

Pull!

Who's that guy dying in the back ground?

W/U

5 Wall Ball

5 SDLHP

5 Box Jump

5 Push Press

5 Cal Row

Burgener W/U

WOD:

3x3 Power Snatch 90 sec rest b/w sets

3x3 OHS 90 sec rest b/w sets

8x2 Snatch Grip Dead Lift rest 45 sec b/w sets w/ 50% 1RM DL

Row 250m

25 Box Jumps

Row 250

CFE

4 min on, 3 min off

2 min on, 30 sec off

1 min on, 3 min off

2 min on, 30 sec off

4 min on, Done!