Sunday, May 31, 2015
Friday, May 29, 2015
Friday, May 29, 2015-Day 47 of Spring Challenge
***There will be no Saturday Class tomorrow. I encourage you to come out and support your fellow athletes at the beginners competition at Crossfit Magnolia. It is from 8am-1pm.***
Please post food and activity log below
Thursday, May 28, 2015
Thursday, May 28, 2015-Day 46 of Spring Challenge
Warm-up
50 double under attempts
4 rounds:
-5 push-ups
-10 shoulder touches
-10 mountain climbers
-5 PVC pass throughs
Strength
EMOM for 8 minutes
-5 Power Cleans (increase weight as needed)
Conditioning
10 minute AMRAP of:
-5 burpees
-10 KB SDHP
-15 KBS
Wednesday, May 27, 2015
Wednesday, May 27, 2015-Day 45 of Spring Challenge
Just a reminder that next week will be our test out week for the challenge!!! Be sure to attend the same class as your partner on Wed and Thurs and if you haven't already, pay your $50 entry fee. I am so proud of the progress you all have made the past 5 weeks!!
Warm-up
Row 500m
3 rounds:
-5 pull-ups
-10 push-ups
-15 squats
Skill
TABATA alternating
-sit-ups
-supermans
Conditioning
For time:
-54 Double Unders (150s)
-27 Thrusters (95/65)
-42 Double Unders (120s)
-21 Thrusters
-30 Double Unders (90s)
-15 Thrusters
-18 Double Unders (60s)
-9 Thrusters
**if you are competing Saturday, you will row instead of double unders**
Post workout results and food logs to comments
Tuesday, May 26, 2015
Sunday, May 24, 2015
Monday, May 25, 2015-Day 43 of Spring Challenge
***There will only be an 8:30am workout today. Happy Memorial Day. Take time to remember those who made the ultimate sacrifice for our freedom.***
Murph – The Man
A team of 4 Navy SEALs led by LT. Michael P. Murphy on a mission to capture or kill akey Taliban leader, found themselves seriously outnumbered in a firefight with hundreds of enemy troops. Pinned down and under intense enemy fire, their communications operator severely wounded, they were in desperate need for help. Due to the mountainous terrain, their communications could not be received. Understanding the situation, LT. Michael P. Murphy moved to open ground, to use his satellite phone, exposing himself to enemy fire. LT Murphy was mortally wounded making that call. They continued fighting until Lt. Murphy and two of his three team mates were mortally wounded. His fourth team member, severely injured himself, managed to escape and was rescued 4 days later. He went on to tell the story in a book and movie titled “The Lone Survivor”.
For his selfless leadership, courageous actions and extraordinary devotion to duty, LT. Michael P. Murphy was posthumously rewarded the Medal of Honor, the first service member to receive the medal for service in Afghanistan, and the first Navy recipient of the medal since Vietnam.
Crossfit's “Murph” – The Workout
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.
DO NOT BE DISCOURAGED if you can’t do the entire workout (Not many can). Anyone can do their own version of “Murph” including scaling the run, reps, movements, or even partitioning the workout as a team. The idea is to challenge yourself and do a little more and go a little faster each year.
Please post workout results and food log to comments
Sunday, May 24, 2015-Day 42 of Spring Challenge
****WE WILL ONLY HAVE AN 8:30am WORKOUT TOMORROW IN HONOR OF MEMORIAL DAY****
We will be doing Murph to honor our fallen soldiers so come ready to work hard without complaining. We look forward to seeing you tomorrow.
Please post food and activity to comments
Saturday, May 23, 2015
Saturday, May 23, 2015-Day 41 of Spring Challenge
Warm-up
3 rounds
-10 push-up negatives
-10 jumping squats
-10 sit-ups
Part 1
Part 1
2000m row for time
Part 2
For Time: Power Clean & Front Squat Ladder (155#/105#)
10 Power Cleans
1 Front Squat
9 Power Cleans
2 Front Squats
...
1 Power Clean
10 Front Squats
Post workout results and food log to Comments.
Part 2
For Time: Power Clean & Front Squat Ladder (155#/105#)
10 Power Cleans
1 Front Squat
9 Power Cleans
2 Front Squats
...
1 Power Clean
10 Front Squats
Post workout results and food log to Comments.
Thursday, May 21, 2015
Thursday, May 21, 2015-Day 39 of Spring Challenge
Warm-up
400m run
2 rounds:
5 pull-ups
10 push-ups
15 squats
Deep Squat Stretch
Skills
AMRAP in 2 minutes of sit-ups
Conditioning
For reps Crossfit's "Fight Gone Bad”
In this workout you spend one minute at each of five stations, resulting in a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep, except on the rower, where each calorie is one point.
The stations are:
- Wall-ball, 10 ft target (20/14)
- Sumo deadlift high-pull (75/55)
- Box jump (24″, 20″)
- Push-press (75/55)
- Row (Calories)
Wednesday, May 20, 2015
Wednesday, May 20, 2015-Day 38 of Spring Challenge
Warm-Up:
- Run 400m
- Run 400m
- Joint Mobility
- 2 Rounds:
-5 pull-ups
-10 push-ups
-15 squats
Group Warm-Up:
- 4 Rounds Tabata - Jumping Squats
Conditioning:
AMRAP in 12 Minutes of-
- 200m Run
- 8 Power Cleans (115/75)
- 16 Sit-Ups
Post workout results and food logs to comments.
Tuesday, May 19, 2015
Monday, May 18, 2015
Monday, May 18, 2015- Day 36 of Spring Challenge
Warm-up
5x100m row trying to stop on 100m
-1 Burpee for each meter under
-1 jumping squat for each meter over
-20 air squats
-20 shoulder taps
-20 mountain climbers
Skill
Broad jump burpees across sanctuary and back
Conditioning
AMRAP in 15 minutes:
-1 stair loop
-5 DB Manmakers
-10 DB thrusters
Sunday, May 17, 2015
Saturday, May 16, 2015
Saturday, May 16, 2015- Day 34 of Spring Challenge
Warm-up
3 rounds:
100m run
3 pull-ups
6 push-ups
9 air squats
Conditioning
Crossfit's "Evita"
3 rounds for time of:
Run 800 meters
30 KBS
30 Pull-ups
Friday, May 15, 2015
Thursday, May 14, 2015
Thursday, May 14, 2015- Day 32 of Spring Challenge
Warm-up
3 stair loops
3 rounds:
-3 push-ups
-6 inchworm squats
-9 lunges
Skill
Stair loop run x 8 reps working up to 100%
Conditioning
AMRAP In 20 minutes of
-5 push-ups
-10 sit-ups
-15 squats
Wednesday, May 13, 2015
Wednesday, May 13, 2016- Day 31 of Spring Challenge
***No morning class today or tomorrow***
100 consecutive singles
3 rounds of:
-10 air squats
-10 push-ups
-5 burpees
-5 PVC pass throughs
Skills
5x30sec handstand holds
Conditioning
8 rounds TABATA for each:
-double unders
-DB push press
-DB rows
-box jumps
Tuesday, May 12, 2015
Tuesday, May 12, 2015-Day 30 of Spring Challenge
We are in the last couple weeks!! Keep working hard!
Please post food and activity log to comments
Monday, May 11, 2015
Monday, May 11, 2015-Day 29 of Spring Challenge
Warm-up
Row 500m
Then 3 rounds:
-10 box dips
-10 lunges
-10 sit-ups
-wrist mobility
Strength
Front Squat
5-3-1+
Conditioning
3 rounds for time-
100m MB run
30 WBS (20/14)
30 MB sit-ups
Sunday, May 10, 2015
Saturday, May 9, 2015
Saturday, May 9, 2015- Day 27 of Spring challenge
Warm-up
3 rounds for time:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters
5 rounds:
-100m run
-5 pull-ups
-5 push-ups
-5 squats
-5 sit-ups
Conditioning
3 rounds for time:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters
Wednesday, May 6, 2015
Thursday, May 7, 2015-Day 25 of Spring Challenge
Warm-up
Light jog
50 double under attempts
-15 v-ups
-15 lunges
-15 dips
-15 shoulder taps
Group warm-up
Line drills: high knees, butt kicks, broad jumps, inchworms
Conditioning
Without stopping or dropping the bar, complete the following sequence, seven times:
- Power Clean;
- Front Squat;
- Push Press (have bar land behind head, in rear-rack position);
- Back Squat;
- Push-Press (have bar land on chest, in front-rack position).
Once you’ve completed the sequence seven times consecutively without stopping, drop the bar. Add weight, attempt another sequence of 7. Repeat for a total of five rounds.
NOTES:
- There is no time limit for this progression. Athletes may take as much time or as little time as needed between rounds.
- Once a sequence of seven has been started it can’t be stopped. If you need to rest, you must do so with the bar on your back or on your chest – it may not rest on the ground.
- Athletes are to START LIGHT, and add weight after each completed sequence of seven.
Wednesday, May 6, 2015-Day 24 of Spring Challenge
Warm-up
Run 400m
Then 3 rounds
-5 pull-ups
-5 push-ups
-5 deck squats
-30 sec Samson stretch
Skill
5 handstand walks
Conditioning
4 rounds for time:
-300m run
-15 SDHP (75/55)
-15 bar jumping burpees
Post workout results and food log to comments
Tuesday, May 5, 2015
Tuesday, May 5, 2015-Day 23 of Spring Challenge
Carbs, Fiber and Fat Loss (metaboliceffect.com)
Eat more fiber. This is a frequently repeated mantra in the halls of health and fitness. At Metabolic Effect we would agree it is one of the most important considerations in the fat loss lifestyle. But, it is also the most misunderstood.
To our way of thinking, there are only two types of carbohydrates: fiber based carbs and non-fiber based carbs. In the fat loss lifestyle it is imperative you know which is which, because fiber based carbs are a key tool for fat loss, while non-fiber based carbs will often inhibit fat loss.
Carbohydrate Considerations:
To us, fiber based carbs are non-starchy vegetables and a few select fruits. Everything else we consider non-fiber carbs. To most people this is confusing. If that is true why do so many experts claim you should eat more whole grains for fiber? It is true that grains in general have more fiber than fruits and vegetables, but when it comes to fat loss that is not what matters.
For fat loss, you must consider the total sugar load relative to the fiber load. It is important to understand that to your body, sugar and starch are the same thing. That is because biochemically speaking they both turn to glucose. Glucose is the simple sugar used by your body to derive energy. Fiber is important because it slows the release of glucose into the body and blunts the negative hormonal response created. The problem is the body still has to eventually deal with the total glucose amount in a food whether the fiber is present or not. It is better if it can deal with it slowly, which fiber will help with, but too much starch/sugar in general is not helpful for fat loss. So, if you really want to maximize fat loss and minimize fat storing, then you should seek out carbohydrates that have the smallest amount of sugar/starch and the highest amounts of fiber. Vegetables, but NOT grains, fit this description.
This is a relative argument. More important than total amounts of fiber, is the relative ratio of fiber to sugar/starch. Consider processed white flour bread. This product is all starch with almost zero fiber. Compared to whole grain bread, there is no comparison in terms of fiber concentrations. Now consider vegetables and fruits. They have less TOTAL fiber than whole grains but more RELATIVE fiber (see the graph above to get a good understanding of these ratios). It is this low starch to fiber ratio that makes these foods better fiber sources. Even beans, which are considered one of the highest sources of fiber, from a total perspective, are still 2/3 starch. That is not a great ratio as far as fat loss is concerned.
Water
Another benefit of fruits and vegetables over grains is the water content. Water provides bulk and aids in feeling full for longer. Grains are almost completely devoid of water while fruits and vegetables are loaded with it. This is why you can eat 4 or 5 servings of cereal and still be ready for more, but would feel completely satisfied with 2 apples or 2 cups of broccoli. Fiber is most beneficial when it is packed with water; the way it comes with fruits and vegetables. Fiber and water are synergistic together.
When you consider carbs in this new context, it becomes clear that the foods we used to think of as “high fiber”, actually are not. Their fiber to starch/sugar ratio make them relatively higher in starch and lower in fiber compared to other foods. Therefore, for the fat loss lifestyle you want to stick with the real high fiber foods, vegetables and less sweet fruits, and minimize the higher starch foods, which are everything else.
Please post food and activity logs in comments
Eat more fiber. This is a frequently repeated mantra in the halls of health and fitness. At Metabolic Effect we would agree it is one of the most important considerations in the fat loss lifestyle. But, it is also the most misunderstood.
To our way of thinking, there are only two types of carbohydrates: fiber based carbs and non-fiber based carbs. In the fat loss lifestyle it is imperative you know which is which, because fiber based carbs are a key tool for fat loss, while non-fiber based carbs will often inhibit fat loss.
Carbohydrate Considerations:
To us, fiber based carbs are non-starchy vegetables and a few select fruits. Everything else we consider non-fiber carbs. To most people this is confusing. If that is true why do so many experts claim you should eat more whole grains for fiber? It is true that grains in general have more fiber than fruits and vegetables, but when it comes to fat loss that is not what matters.
For fat loss, you must consider the total sugar load relative to the fiber load. It is important to understand that to your body, sugar and starch are the same thing. That is because biochemically speaking they both turn to glucose. Glucose is the simple sugar used by your body to derive energy. Fiber is important because it slows the release of glucose into the body and blunts the negative hormonal response created. The problem is the body still has to eventually deal with the total glucose amount in a food whether the fiber is present or not. It is better if it can deal with it slowly, which fiber will help with, but too much starch/sugar in general is not helpful for fat loss. So, if you really want to maximize fat loss and minimize fat storing, then you should seek out carbohydrates that have the smallest amount of sugar/starch and the highest amounts of fiber. Vegetables, but NOT grains, fit this description.
This is a relative argument. More important than total amounts of fiber, is the relative ratio of fiber to sugar/starch. Consider processed white flour bread. This product is all starch with almost zero fiber. Compared to whole grain bread, there is no comparison in terms of fiber concentrations. Now consider vegetables and fruits. They have less TOTAL fiber than whole grains but more RELATIVE fiber (see the graph above to get a good understanding of these ratios). It is this low starch to fiber ratio that makes these foods better fiber sources. Even beans, which are considered one of the highest sources of fiber, from a total perspective, are still 2/3 starch. That is not a great ratio as far as fat loss is concerned.
Water
Another benefit of fruits and vegetables over grains is the water content. Water provides bulk and aids in feeling full for longer. Grains are almost completely devoid of water while fruits and vegetables are loaded with it. This is why you can eat 4 or 5 servings of cereal and still be ready for more, but would feel completely satisfied with 2 apples or 2 cups of broccoli. Fiber is most beneficial when it is packed with water; the way it comes with fruits and vegetables. Fiber and water are synergistic together.
When you consider carbs in this new context, it becomes clear that the foods we used to think of as “high fiber”, actually are not. Their fiber to starch/sugar ratio make them relatively higher in starch and lower in fiber compared to other foods. Therefore, for the fat loss lifestyle you want to stick with the real high fiber foods, vegetables and less sweet fruits, and minimize the higher starch foods, which are everything else.
Please post food and activity logs in comments
Monday, May 4, 2015
Monday, May 4, 2015- Day 22 of Spring Challenge
Warm-up
7 min AMRAP
- 7 Push-Ups
- 14 Kettlebell Swings (53/35)
3 min Rest
7 min AMRAP
- 7 Dumbbell Thrusters (35/20)
- 100m Sprint
The class will be split in half and half will start on each AMRAP and switch after the rest period.
Post workout results and food log to comments
Row 500m
Then 3 rounds:
-10 box dips
-10 lunges
-10 sit-ups
-wrist mobility
Strength
Front Squat
3-3-3+
Conditioning
7 min AMRAP
- 7 Push-Ups
- 14 Kettlebell Swings (53/35)
3 min Rest
7 min AMRAP
- 7 Dumbbell Thrusters (35/20)
- 100m Sprint
The class will be split in half and half will start on each AMRAP and switch after the rest period.
Post workout results and food log to comments
Sunday, May 3, 2015
Sunday, May 3, 2015- Day 21 of Spring Challenge
In addition to your food logs and activity, post a movement you would enjoy seeing more of in workouts!! See you tomorrow!
Saturday, May 2, 2015
Saturday, May 2, 2015-Day 20 of Spring Challenge
Warm-up
3 rounds:
100m run
10 shoulder taps
10 lunges
10 air squats
Conditioning
800m run10 pull-ups
20 box jumps (24/20)
30 DB thrusters (45/35)
40 toes to bar
30 DB thrusters
20 box jumps
10 pull-ups
800m run
Post food and activity logs in comments
Friday, May 1, 2015
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