CrossFit Loveland

Pull up explosion

WOD
120 pull ups for time but
at the top of every minute you must complet 15 squat jumps

The fat burning Zone.

There is a lot of misconception about a fat burning zone.  This is a zone your heart rate should be in to burn fat at an otpimal level.  While it is true if you keep your heart rate at this low level you may burn fat as fuel, the net metabolic effect of a workout is seen in the recovery period when you body rebuilds to the demands you placed on it during work.

It is best to keep workouts short and intense, man time your heart should be well above your "fat burning zone".  Your fuel will be anearobic more than aerobic.  You will place more demands on your body working at a intense pace and moving heavy weights than keeping your heart rate low.  Intensity will look different depending on what kind of shape you are in.  The fitter you are the more intense you can workout and the quicker you can recover.

How does all this relate to getting rid of fat?  If you tie in good nutrition with a paleo or primal nutrition plan (think eat like a cave man) you will teach your body to use fat as a fuel when you are not exerting yourself.  Your protiens will rebuild your muscles and the low glycemic carbs (vegetables and some fruit, NO GRAINS) will be stored in muscle as glycogen.  With a low blood glucose level you will store less fat and burn it throughout the day.  A intense workout will cause you to burn more fat during the day.

WOD
AMRAP in 20 minutes of
12 x power snatches
10 push ups

Jump!

A simple box jump can be a big leap.  Many people can freak out over jumping onto a box.  Conquering your fears is an exhilerating experience which will help you in many area's of your life.  Encourage someone to try something that pushes their limits.  Nothing brings me more joy in the gym (including setting a personal PR) than seeing people realize their potential and make progress.  It is not just a physical accomplishment, it is a life changing experience.

WOD
4-3-2-1 back squat
with a set of max rep ring rows in between.  Not for time but for load.
 

Playing around, having fun

Mark and I were a little sore and stiff so we warmed up very well for "Diane" but we just couldn't get moving.  we listened to our bodies and worked on technique for our Cleans.  We ended up feeling better and went heavy clean high pulls and a few clean high pulls where we threw the bar from the high pull position.

WOD
"Diane"
21-15-9
Deadlift 225#
Hspu

Strength, endurance, agility, and power

The following picture is the aftermath of this morning's "Fight Gone Bad".  The workout taxes you in so many ways.  The biggest is mental toughness to keep pressing hard through the entire workout when you feel like giving up.  I think this is the biggest benefit of this workout, the I won't give up attitude it helps create in a person.

 WOD
"Fight Gone Bad"
3 rounds for time
1 minute at the follwoing sations for total reps
wall ball (M) 20# (W) 14#
SDHP 75#
Box Jump 20" box
Push Press 75#
Row for calories
Rest 1 minute between rounds
 

Super heroes at the gym!

Spiderman and Batman dropped by tonight!

WOD for time
10 pull ups
20 kb swings 50#(m) 35#(w) 70#(Animal)
30 box jumps
40 push ups
50 situps
60 burpees
10 pull ups

Full of Grace

 A few days ago we worked on L-pull ups.  I found this picture of a dog working on his L-sit.  Not bad flexibility.

WOD
Deadlift build to a heavy rep, not a 1 rep max
Hang power clean build to a heavy rep, not a max
Press to a heavy rep, not a max

Then "Grace"
30 clean and jerks for time. 135#M, 95# W scale as needed.
 

Say Good-Bye to Fatigue, illness, and Suffering.

If we can learn to live without consuming grains, other than the occasional fun meal or celebration we are well on our way to living free of the long term effects of hyperinsulinemia.  These effects include general systemic inflamation, obesity, diabetes, heart disease, and cancer.  This alone should convince you that it is critical to pursue a more natural way of eating.  Eating low carbohydrate, grain free meals will not only result in immediate gratification in the form of regulated energy levels, but it can help you succeed with long-term weight management and quite possibly save your life.  Is it easy? No but you will feel much better!

WOD
3 rounds of
12 sdhp @95#
row 90 seconds at 1:45 pace per 500 meters

Then rest 2 minutes
3 rounds of 12 x thrusters @75#
60 second of jump rope

Then rest 2 minutes
2 rounds of 15 pull ups
20 box jumps

Get strong!

Terese is an aerobic animal.  She is gaining strength and  will be amazed at the progress she will see in the upcoming months.

WOD
4 rounds not for time of:
4-6 OHS for load and depth with good form.
rest 1 minute
max reps L-pull ups or pull ups
rest 1 minute
then when recovered

Row 1k for time.

 

The Whole Story

Grain consumption offers minimal nutritional value and generates a high insulin response.  The phytates in grains inhibit the absorption of minerals.  Glutens disturb  healthy immune function and promote and inflamation.  Lectins inhibit healthy gastrtointestinal function.  Whole grains are no healthier than refined grains and have a worse impact on health in many cases due to the greater prevalence of the aforementioned agents in whole grains than in refined products.  Yes whole grain bread may have a slightly lower insulsin response than white bread, but both should be avoided.

WOD
7 rounds rest 2 minutes between rounds (go Fast and put yourself in a very painful position!)
10 pull ups
15 ring dips
20 box jumps
25 air squats