CLEAN & RUN

A face only a mother could love ;-)

For Loads

Clean 3-3-3

Run 2000m
Clean 3-3-3

** ASAP when the last set of 3 reps is finished start your 200m run.

** Time the run and post loads to comments

MY RESLUTS

155-165-175 (worked on exploding more from the hips. In my video I am donkey kicking the bar up, meaning hitting low-mid thigh and kneeing it up...need full extention)

200m run time = 7:24.03 (this is slow for me, have not been running...looks like I will start)

175-165-155 (tired after run and form was lacking, so I reversed the loads)

LIFT-O-RAMA

At my gym every week we host a LIFT-O-RAMA were every hourly class lifts to a team average, top team in the day gets to wear and own the Championship belt for the week. In addition we have huge Elvis Shades that are awarded for "The Best looking Lift", plus we recently added "The MOAH" Trophy that goes to the top male and female lifter of each hourly Team.

Today I got the honor of training with one of my long term clients Deirdre, it has been awhile since we lifted together and I had a blast!

Overhead Press with Queen "D" = 148lbs

I chose to wave load today:135-145-146-86-95-135-147.5-86X2-148#

Nice training with you again Deirdre, lots of fun and laughs!

Great work on your PB of 86#, you look sweet in those "Best Looking Lift" Shades!

My Girl Killing it!

Picture of "Black Kat" Katrina Burton busting out more than body weight OverHead Squats.
Miss you Sugar! Hope your having fun in Fort Mac......is that possible?

Tech Work:
A.) High Hang Clean / Hang Clean / Clean 1.2.3 X 3; Rest 120sec b/t sets
+
Pre WOD Dynamic Warm up:
B.) OHS increasing load to above WOD weight; rest as needed
C.) Thurster increasing load to above WOD weight: rest as needed
+
Specific to WOD:
D.) Take the exercise couplets in the WOD and perform 3-5 reps of each exercise.
Make sure to move body and loads with "Intent" as if in middle of WOD.
E.) Practice breathing during lifts and gymnastic work
+
WOD: "The Moah"
15 OHS (W65#)(M95#)
15 Pull-ups
15 Thursters (same as above wt.)
15 Burpees (chest to floor, clap in air)
15 Squat Cleans
15 Knees to Elbows

TIME = 25:25

Round 1 = 6:19
Round 2 = 8:34
Round 3 = 10:32
Just plain too tired today to keep moving. Came out with a bang, but the Run Thruster WOD I did yesterday hampered me a little today.
Time to Eat, Sleep and Repair!

POST WOD nutrition (while still sweaty!!!):
Body Fat @ 8% / 40g Protein / 30g CHO / 0 Fat


Smoothie
3 scoops Recoverite
1 Scoop Dream Whey Protein
1 cup Blueberries
Vit c
Niacin
B Complex
Vit E
Umbiquinol
Bioflavinoids
Magnesium


1 hour later I will eat a ZONE meal of:
5-6 Blocks Protein
4 Blocks CHO
15-20 Blocks Fat

The Flasher! This is a NO NO!

A1.) Tech work on Hang Power Snatch 75# X 4 reps
Rest 30sec
A2.) Close Grip Bench Press 1RM
Rest 120sec
B.) Bent over Rows 3 x 8 reps; 2130 tempo
+
WOD
As many rounds in 10min
5 Thrusters 95#
1 Lap CFLA 337meters

MY RESULTS

A1.) Goals
Good use of full hip extension
Earlier scoop
Faster transition under the bar
Keep back set in 1/2 squat
Stop moving feet wide with pelvis tucked "The Flasher" I call it the "The Flasher" because its like a Flasher jumping out of the bushes (2nd pull), throwing his/her big jacket open jumping at you (jumping forward to recieve the bar in 3rd pull) and then pushing his/her crotch forward (hips) exposing him/herself (poor landing position, not getting hips and back set). Can you picture that? YUCK!

A2.) worked up to 200#
B.) 125/135/145 experimenting with these for a few weeks to see what develops in future pull-up workouts

WOD Rounds = 6
All Thrusters straight through, this was easy, it is the running that kills me :-)

For Loads

A1.) Front Squat 5 X 5reps; Rest 60 sec

A2.) Push-Jerk Under Fatigue 5 x 1rep: Rest 120sec

+
WOD

3 Rounds for time

5 Pull-ups
Ladder HSPU (1-4)(4-5)(5-6)
15 KBS 53#

5 Muscle Cleans 95#

MY RESULTS

A1.) 125/135/145/165/185
A2.) as above (good tech work)

+

WOD TIME = 4:00

Off to Calgary for my buddy's wedding! Have a great weekend all!

HERO WOD: JOSH

JOSH
Complete for time:
21 OHS 95# (OverHead Squats)
42 Pull-ups
15 OHS
30 Pull-ups
9 OHS
18 Pull-ups

TIME = 5:44

I sailed through all OHS, these were not a problem. Having not practiced a ton of Pull-ups latley due to our big gym move and not having the Pull-up bars put in until last week, killed me!
Too many breaks. I got 21 reps 11 reps 10 reps for first set and I knew that I was in trouble so I pushed as hard as I could in the OHS to give me more time on Pull-ups.
I believe I can get way lower than this time of 5:44. My new goal is 5:10-5min

This morning Jim and myself were first to arrive at CrossFit Lethbridge. Jim is starting to stretch out as I write the workout of the day on the board when Jim says, "Hey Chad take a look at this lizerd on the floor". We both thought it was one of the parents kids toys until we could see it breathing. Jim told me that these are great to eat, so I am cooking him up for breakfast....hey he is gluten free! Just kidding, we decided to put him back outside to be with his buddies, plus he was looking really dry. When my other clients arrived I asked them a good name that started with "S", Sid came out as their choice. Good times continue at 6am!This was the biggest Salamander I have ever seen or held. Strong little bugger, must have been lifting weights at night :-)

SUGAR, SUGAR AND MORE SUGAR!

I was given an email from one of my clients which had the pictures below with their sugar content placed into a visual comparison. I am a very visual person and thought it would be great to share this information be it accurate or off a little, it still holds some truth.

If your a Yogurt fan and you buy Fat Free yogurt, your being dooped! Sure they take out the Fat, but they ADD sugar because fat was the flavor.
This sweetened yogurt is from the fake fruit inside. 6 1/2 cubes of sugar in 1 cup.

Yah lets put this in every magazine out there and say its the healthy choice!

Eat Plain prganic yogurt, or make your own


I know the kids and adults today love

their ketchup

(how the hell did they come up with this name?)
1 tablespoon of Ketchup has 1 cube of sugar!

Now how much do you put on your fries, hamburgers and eggs?
Keep adding up that sugar people!

Carrot comparison!
Yes Carrots have sugar, double the sugar when you cook them!

Oreo Cookies1 serving, 3 cookies (35g) Sugars, total: 14g
Equivalent amount of carrots: 298g Or approximately 10.5 oz.

My Favorite....and obviously Kelly Jo's (one of my clients who got caught in the act buying a Reese Butter Cup by one of my other clients; ah were all so close)
Surprisingly out of all the candy bars, this has the least sugar, but don't kid yourself it is still 20 GRAMS!
Reeses Peanut Butter Cups 2 pieces
(1 package/42g)
Sugars, total: 20g
Calories, total: 230
Calories from sugar: 80

Now the big bad Pop killer!

All you have to do is look!!!!

Diabetes & Obesity anyone?

Pictures from SugarStacks.com

Check out the Fruit section for all of you who eat fruit all day with no veggies.