CrossFit Loveland

We don't kill ya, it just feels like it for a while......

Tiana holds the bar overhead while her husband works.  I think the red eyes are from the camera, could be laser beams though!

This weeks strength is 3-3-3 (at least) @ 70%, 80%, 90%  use ( x ₊ 5 for upper body) x+10 for squats/deads

MONDAY Complete the following for time:

• 10 handstand push-ups
• 20 power cleans (M:155#/W:105#)
• 30 burpees
• 40 pull-ups
• 50 air squats
• 400m run or row or airdyne
• 10 handstand push-ups
  competitors work on skills with remaining time.

 

So your joints hurt???

A cookie..6 days ago.... Arthritis??? What?  by Tara Tooley

Swollen Joints, my ring doesn't f...it. All of the joints in my hands are warm and sensitive to the touch today. They aren't disfigured 'yet' but the 'feel' like they are. I used to be worried about the cookies making my butt fat... Fat swollen arthritic joints from cookies are substantially more concerning.

I'm not sharing this so you know what is wrong with 'me'.. What about YOU and your family? .. Could WHEAT BE CAUSING YOUR unexplainable symptoms? It's not just arthritis... (see below)

This silly picture of Tara's hurting hands may help you figure out something about yourself. What is causing symptoms that have you going to the doc and drugging up when you could maybe just cut out the gluten - and 'heal' yourself?

It has taken me some serious detective work to figure this out... but over and over and over it is proving to be true... I go gluten free for weeks at a time and then... 6 days ago I had a cookie... this morning - 6 days later - I have swollen painful joints in my hands... Gluten can show its ugly face for up to 21 days. Believe me, it has taken a long time to figure out this association. AND what a pain... gluten free is no small task in this world.... but rheumatoid arthritis is no small problem.

When I'm off gluten... I don't have symptoms.

----
Excerpts from: Gluten Sensitivity: One Cause, Many Diseases
http://www.huffingtonpost.com/dr-mark-hyman/gluten-what-you-dont-know_b_379089.html

WOD
AFTER YOUR STRENGTH

Complete the following for time:

• Run  or Row or Airdyne 400m
• 50 double unders
• 10 shoulder to overhead/no rack (M:135#/W:95#) ADJUST TO ABILITY
• Run or Row or Airdyne 400m
• 10 shoulder to overhead/no rack
• 50 double unders
• Run 400m  or Row or Airdyne 400m

Don't neglect your workouts!

This week’s strength is Squat/Deadlift x +10, bench/press x +5
5 @65%(X+5 OR 10), 5@ 75% (X+5 OR 10),, 5 @ 85%(X+5 OR 10),  where x=90% of 1RM

MONDAY
After Strength
4 Rounds of :30 on/:30 off
Overhead Squat (M: 95 lbs, W: 65 lbs) scale up or down
Rest 1:00

4 Rounds of :30 on/:30 off
Step-ups (M: 95 lbs, W: 65 lbs)
Rest 1:00

4 Rounds of :30 on/:30 off
Toes to Bar 

 

You Fancy Now

Samson Dancing again.

WOD
Deadlift or bench 5 @ 40%, 5 @ 50%, 5 @ 60%
Then
5 rounds for time of
5 deck power cleans 135#
10 strict pull ups
20 walking lunges with plate overhead w 25#, m 45#

De Load Week

Crossfit is not just for guys, a few of our gals at our Christmas Party.
WOD
Strength Press or Deadlift 5 @ 40% , 5 @ 50%, 5 @ 60%
Then
in teams of 3 AMRAP as a group of:
P1 rows 250 meters
P2 does Thrusters until P1 is finished rowing
p3 does ring dips until P1 is done rowing
keep moving, don't fry and die.

Personal training appointments available

New to crossfit, want to spend some time 1 on 1 to brush up on skills?  Need to learn without being in a group?  Set up an appointment for a private session. 

WOD
After your strength session wait 5 minutes then
Competitors do Three, otherwise do two rounds for time of:
30 Wallball shots, 20 pound ball
75 pound Squat snatches, 30 reps

Negative effects of eating well?

Wod

This weeks strength is 5 x 75%, 3 x 85%, and at least 1 x 95%
Monday
Press at above reps
then:
15,12,9 rep rounds for time:  Competitors do 21-15-9 :
Squat Clean - 135#
Ring Dips

Fran

There comes a time after you've been doing Crossfit for a while when you don't actually care what your Fran time is.  I haven't done Fran in a long time as I have reached that point.  Today I programed it and after everyone left the gym I was in a mood.  I decided rather than doing what I had planned for myself I would just do FRAN.  I knew that just by putting in a lackluster effort I could get a good workout in a small amount of time.  I did some easy rowing for a warm up and blared som AC/DC and did it :30 seconds faster than my previous best.  I know I left more in the tank, but I was happy my conditioning is such that I can still put together a good effort (PR) without putting myself flat on my back.  My goals are not competition, but overall fitness, wellbeing, and longevity.  No matter what your goals are we can accomadate you.

WOD
Bench Press 3 x 70%; 3 x 80%, At least  3 x 90%, go for max reps -1

Fran
21-15-9
Thrusters 95#,65#
Pull ups

Playing at the gym

 WOD

Press 3 x 70%; 3 x80%;  at least 3 x 90%

12 x 1:00 minute work :15 sec rest of:
3 deadlift 135 #
6 power cleans
9 push ups.  When minute work is over take rest and start where you left off.  Try to pace this evenly DO NOT FRY AND DIE. 80-90% EFFORT BE ABLE TO KEEP MOVING.  Should be tough pace.

Newer  folks 8 x 1:00 work :30 rest use db
Intermediate folks 10 x 1:00 work  :30 sec rest get faster sets 1-5; and 6-10

Class on Thanksgiving, Friday, and Saturday all at 9:30AM ONLY!

 

Todays WOD
Choice of strength to finish week 1 of 5-3-1 program
Then
"Tail pipe Challenge"
P1 rows 250
p2 step ups with weight plate
then switch.
we will do 3 rounds but 1 round at a time this is a sprint

Then finish with scored "tabata squats"