Monday, April 15, 2013

New Site

We are proud to announce the creation of a new website. In a moment you will be redirected to Please take some time to update your bookmarks. Thanks!

Sunday, April 14, 2013

Monday 130415 Time to Pay the Man

A fun Saturday started with a Bluffs trail run- including 3 x half mile repeats of hills and trails, the Yoga session was back on track at the 8:30am time slot and the 10am Team class did a partner combo of Grace+Helen+Karen.  And now, a photo recap of the results from the potluck:
Thanks for bringing lunch!
Many dishes from the 55 day challenge were shared including 5 spice turkey lettuce wraps, turkey chili, grilled salmon and shrimp, squash arugula salad, marinated flank steak, jalapeno almond hamburgers, asparagus salad and a number of  complaint desserts and sweets.
Cheers to Rich (and some others) for a "perfect" 605 points

Four of you finished the challenge with a PERFECT 605 points... some of you didn't even use all of your extra credit that was built up.  Nice work Dr Jo, Rich, Luke and Deana.  EVERYONE who finished the challenge had decreases in body composition.  All but a few of us did better on the post-WOD AMRAP.
Evidence based potlucking... time to call the tailor.
Monday's WOD: classes at 7, 9, 10am and again at 4 and 5pm.  Strength class at 6pm
Group 800m run and 10 Minutes hip mobility work
Basic barbell warm up
Squat Clean
3-3-3-3-3, building to a 3RM within 25 minutes
3 reps should be done in under 20 seconds (approx)- don't step away from bar
Post heaviest 3 rep set to chalkboard and journals.
800m run at 1 mile run PR pace (use clock to pace out time)
Post actual 800m time/goal pace to chalkboard... goal is for these 2 numbers to be the SAME

Friday, April 12, 2013

Saturday Events

Hope to see you all participate on Saturday in one or all of the things going on!

  • 7am Trail Run/WOD, Bluffs Park parking lot (you will have plenty of time to get to yoga!
  • 830am Yoga class with Kristin
  • 10am Big Class
  • 11am or so BBQ... bring some WLC Dishes and/or something for the grill
Please bring friends and family- all are welcome.

Thursday, April 11, 2013

Friday 130412 Nasty Girls

Here is a FUN one we haven't done in a LONG time.  A CrossFit classic that became well know for THIS video featuring some of the "original girls" from CrossFit HQ is Santa Cruz- Nicole, Annie and Eva.  If you don't have muscle ups... then the scaling for them will depend on you.  Between 7 and 14 pull ups and ring dips (or assisted ring dips).

Congrats on all the WLC improvements that have been logged so far.  IF you have not done your post-test you can get it done at some point during class on Friday or Saturday.  You can have your measurements taken on Saturday OR some other time that we can organize.  Let's get it done asap.

***What are you planning to bring to the BBQ/Potluck on Saturday?  Hope to see you there!***
Who is the mystery push jerk?  

Friday's WOD: class times at 7, 9, 10am and again at 3 and 5pm.
General Warm up
shoulder mobilization
muscle up transition skill work/Push up, pull up, dip/ring dip sets
Basic barbell warm up
Nasty Girls
3 Rounds for time of:
50 squats
7 Muscle ups
61/43kg Hang power cleans, 10 reps
Post time and scaling to journals/chalkboards.

Wednesday, April 10, 2013

Thursday 130411 WLC Post Test WOD

We begin each session today with the pink tape measure and bodyfat measurement. Try and show up for class a few minutes early so that those measurements can get taken BEFORE you warm up.  After you get your measurements... you can get right into an "on your own warm-up" while your coach completes all the measurements for the athletes in your class.  We will go through some mobility drills and a little bit of practice for the Friday WOD (the pic below gives you a hint at what is coming).

Then we will get into some movement prep for the 10 minute AMRAP.  And that is when all the benefits of the WLC and your regular CrossFit training will pay off.  Fifty-five days of strict attention to diet, daily mobility work for 10 minutes, attendance and hard work at the Hut along with those extra 10 minutes of movement on your "off days," remembering to take your supplements, and the additional practices and mindfulness that expand fitness into a more broadly defined realm that includes more than just doing more burpees faster!  

You have already WON!  Sure there will be a few people who take home actual, physical prizes like Rx JumpRopes, mobility tools, CrossFit Reebok gear, etc.... BUT- the real winners are those who have been able to develop a new repertiore in the kitchen, have created new habits surrounding eating and training, have seen the positive benefits of working towards a goal individually and at the same time given support and motivation to a large number of people... to say nothing about those who have changed body composition and increased physical abilities! Usually these physical targets are the only focus... but what has been attained here in the last 55 daus is so much more.

As you move on from the Challenge- keep experimenting.  Trying new recipes... removing or adding different foods and paying attention to changes in feeling or reaction.  Changing your work/rest training days.  Putting together new mobility routines to see which provide the best results or bang for your buck.  And maybe even join another WLC 55 day challenge to jump back on the wagon to see what else will be revealed.

Thursday's WOD: Whole Life Challenge Post-Test WOD and measurements
Class times at 6 and 9am, 4 and 6pm.  Fundamentals class at 8am.
Before class/during first 5 minutes of class- each WLC participant will get post-measurements taken.

As many reps as possible in 10 minutes of:
800m run
25 KB swings (24/18kg)
50 Abmat butterfly sit ups
75 squats
Max rep burpees w clap and lateral jump over abmat.  
Post number of total reps to chalkboard/journals and to Whole Life Challenge blog- measurements get posted to blog too.
Easy 800 to 1 mile run
Post-WOD mobilization/foam roll

Tuesday, April 9, 2013

Wednesday 130410 Regionals 2011 WOD

Here is a test from a few years back... This WOD will test brute strength with a very heavy deadlift (see scaling info below) and power extended over time with lots of high box jumps.  We will begin with some sets of RDLs to prepare and set the back. Warming up deadlifts requires not just getting the body physically warm- but also prepared and charged up from a neurological perspective.  The RDLs and then working up gradually with weight "greases the groove"- gets the body firing as a unified system to lift heavy for repeated reps.  Yes- dropping from the top is fine... but make sure you get tension on the bar before peeling weight from the ground.  Really get set, put some stretch in the bar, and drive the heels throught floor.

Luke reppin through 13.4
***Reminder for Yoga class today at 11:15am.***
****10am intern meeting****

Wednesday WOD: class times at 7, 9, 10am and again at 4 and 5pm.  Strength at 6pm.
Romanian deadlifts- moderate weight across all sets
21-15-9 reps for time of:
145/95kg Deadlift (yes the Rx is HEAVY- scale it about 70% of recent true 1RM deadlift)
30/24" Box jump (must JUMP and show control standing on top of box with each rep no spring offs)
*Strict 12 Minute Cut off!... scale accordingly.
Compare to September 7, 2011

Monday, April 8, 2013

Tuesday 130409 Pressing Strength

Today we move back into the mode of single modality (sort of) strength training.  After a bodyweight warm up, move into overhead presses of 3, maybe 4, varieties: The Press- upper body only with solid tension in the lower extremities and torso to provide a foundation.  The Push Press- a dip and drive with big extension of hips.  Legs are primary with follow through from the arms and shoulders.  And then the more technical of push jerk- after a big hip drive, drop under the bar quickly and stand up with the weight.

Though the strict Press is the most simplistic of the three- it is certainly the foundation of the overhead lifts that needs to be practiced and mastered.  Please read what legendary strength coach (and comedian, IMO) Mark Rippetoe has to say about this "underappreciated lift" in this free CrossFit Journal article.
What ultimately did Tom in?  Death by journaling perhaps.
Tuesday's WOD: class times at 6 and 9am, 4 and 6pm.  Fundamentals at 8am.
Mini Cindy Warm up
8 minutes easy through a few rounds of:
5 pull ups (jumping pull ups/ring rows ok)
5-10 push ups
15 squats
10 PVC pass-throughs
2-2-2-2-2 Shoulder press
3-3-3-3-3 Push press
4-4-4-4-4 Push or split jerk
Increase load with each set.  Ideally, weight on final set of shoulder press is first set of push press, etc.
Post heaviest of each respective lift.