4.22.13 Avalanche

WOD: The Avalanche

2 Rounds for time
50 Box Jumps (24"/18")
50 Push Ups (X-Fit)
50 KB High Pulls (44#/26#)
50 Russian Twists (16-20#/10-12#)

Tip of the Day: It takes 3,500 calories to gain/burn 1 pound.  In order to begin losing weight at a rate of 1 lb/wk, reduce your calorie intake by 250 calories and incorporate exercise that will burn 250 calories per week.

-250 Cal reduced intake

-250 Cal burned exercising

= -500 Cals x 7 days

or

-3,500 Cals/week

Kenia - 7:54 

Cara - 27:32

Jenna - 17:45 mRx

Jenn - 19:02 Rx

Sean O. - 17:00 Rx

Fernando - 16:46 Rx

Eric Sr. - 26:03

Eric Jr. - 25:04 Rx

Brock - 22:47 Rx

Brian N. - 23:20 Rx

Jeff - 25:45 Rx

Sean L. - 25:28 Rx

Mark - 25:28 Rx

Stephanie - 21:08 Rx

Tom'D - 19:43 Rx

Bob - 17:56

Nick - 25:58 Rx

Greg - 25:56 Rx

Lindsay Z. - 12:32 Rx

David - 34:35 Rx

Al - 26:25 Rx

Excellent workouts today!

4.20.13 Silverback

WOD: The Silverback

5 Rounds for time
3 Muscle Ups or 6 Med Ball Burpees
5 Hang Cleans
10 Single Arm Push Press
20 Lunges

Tip of the Day: No holding your breath, continued oxygen flow is mandatory for sustained lifting power.  To improve lifting stamina focus on constant and rhythmic breaths.  Inhale during eccentric loading, exhale during concentric loading.  Breath out when creating force (i.e. the up portion of the squat or push press, etc.)

Jenn - 12:55
Jenna - 12:31 Rx
Jeff - 13:40
Gina - 15:20
Danielle - 14:25
Cara - 15:11
Nicole - 12:06

4.19.13 Golden Clipper

WOD: The Golden Clipper

One time through for time...

Ring Rows  Back Squats  Toes to Bar
       21                 6                    3
       18                 6                    6
       15                 6                    9
       12                 6                   12
        9                  6                   15
        6                  6                   18
        3                  6                   21


Tip of the Day: If losing body fat is your goal, incorporate an extra 30 minutes of light cardio daily into your current program.  Going for a walk, run, or swim will add an additional 3.5 hours of calorie burn to your week.

Rich - 22:12 Rx
Tom S. - 25:02
Jeff - 19:09
Abby - 14:07
Jenna - 18:20 Rx (115#)
Jenn - 19:11
Tom'D - 20:31
Jason - 15:36
Gina F. - 16:28
Eric - 23:30 Rx (135# Cleans)
Brian N. - 25:28 Rx (135# Cleans)
Mark - 30:20 Rx

Enjoy the weekend!!

4.18.13 Karabel

WOD: Karabel

Skill: 10x4 OH Squats, 20 Power Snatches

10 Rounds for time
3 Snatches (135#/65#)
15 Wall Balls (20-16#, 10-12#)

Tip of the Day: It is recommended that 10-35% of your daily calories come from protein.  For women aged 19-40 the recommended dietary allowance is 46 grams and for men aged 19-40 the recommended dietary allowance is 56 grams of protein.

Abby - 17:48
Lindsay Z. - 17:29
Rich - 20:55 Rx
Cara - 23:11
Jason - 15:32
Brock - 13:56
Fernando - 13:28
Ronak - 14:58
Brian P. - 15:43
Greg - 17:24
Sean L. - 15:32
Tom'D - 12:39
Sean O. - 13:15
Amy - 17:49
Elisa - 16:15
Nick - 16:04

4.17.13 Stairmaster

WOD:  The Stairmaster

1/2 Mile Run to Stairs
50 Air Squats
1x Up & Down Stairs
50 Push Ups on Bench
1x Up & Down Stairs
50 Knee Raises w/ Feet on Bench
1x Up & Down Stairs
50 Dips on Bench
1/2 Mile Run to Myo
50 Sit Ups


Tip of the Day:  When you run, breathe so that your belly rises as you inhale. This ensures that your lungs are inflating fully with oxygen, so you'll be able to go longer. Practice by lying on your back and placing a book on your stomach. The book should rise when you breathe in.

Rich - 38:57
Tom'D - 26:16
Jenn - 32:06
Tom S. - 44:06
Fernando - 24:46
Gina F. - 30:25
Ronak - 31:02
Sean L. - 38:19
Brock - 24:30
Nicole - 30:17
Sean O. - 24:19
Brian P. - 39:04
Jeff - 32:04
Marika - 40:39
Lauren - 41:35
Kendal - 41:25
David - 52:52
Bob - 29:28 (2x Stairs)
Jason - 26:02
Nick - 40:38
Lindsay Z. - 26:12
Jenna - 26:39
Cara - 42:27
Lindsay D. - 42:52
Elisa - 32:59
Danielle - 33:26
Al - 29:48

A tremendous effort all around!  Sometimes we have to do things out of our comfort zone to reach our fitness goals.  What doesn't kill you, only makes you stronger!

4.16.13 Dreamer

WOD:  The Dreamer

30 Min Max
Rep Scheme: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Burpee Pull Ups
KB Swings (2 pood/1 pood)
Handstand Walk (20 ft)/Hold (40 Sec)
Leg Raises
Jumprope (100, 90, 80, 70, etc.)

Tip of the Day: 

Don't pop a pill after you work out. Researchers at the University of Arkansas for Medical Sciences found that ibuprofen (Advil, Motrin) and acetaminophen (Tylenol) were no more effective than a placebo in relieving post exercise muscle soreness. More important, they say the drugs may actually suppress muscle growth when taken after a workout.

Rich - 26:11 Rx
Lindsay Z. - 22:42
Jeff - 34:17
Abby - 23:49
Nick - 34:05
Tom'D - 29:15
Sean O. - 23:16
Ronak - 26:47
Jenn - 26:54
Fernando - 23:09
Brock - 26:45
Kyle - 37:56
Al - 28:53
Zach - 18:41 (7-1)
Greg - 37:35
Nicole - 29:29
Mark - 38:02
Sean L. - 32:00 (10-4)
Elisa - 32:10
Danielle - 29:05
Jenna - 23:20 Rx

4.15.13 Man Maker

WOD: The Man Maker

Skill:  Deadlift 4x8, OH Squat 4x8

5 Rounds for Time
10 OH Squat w/ KB (One Arm) Rx: 12/16 kg
20 Sit Ups
10 Deadlifts Rx: 85/155#
20 Push Ups (X-Fit)


Tip of the Day:  Drink water!  Keep water flowing before, during, and after your workout.  During your workout it is recommended to replenish your fluids once every 20 minutes.


 

Jeff - 24:11
Tom S. - 23:18
Abby - 12:14
Ronak - 12:14
Fernando - 13:59
Gina F. - 12:52 Rx
Brock - 19:49
Nicole - 15:45
Sean O.- 12:31
Brian P. - 21:42
Lindsay D. - 17:30
Mark - 18:30 Rx
Greg - 18:30 Rx
Jenna - 12:30 Rx (135)
Jenn - 13:36
Luc - 13:12 Rx (225)
Danielle - 14:52 Rx
Elisa - 14:12 Rx (135)
Kyle - 13:30
David - 33:11

Excellent work today!  Way to battle through the push ups!