Mon/Tues/Wed – CrossFit Benchmark Week!!

CrossFit Benchmark week!!

CrossFit is ‘the sport of fitness’ and we are the athletes involved. Every athlete needs to know where they stand once in a while. That is why I feel ‘Benchmark workouts’ have their place.

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Congrat to Kyle E. for absulutely crushing the Paleo challenge!! 20 pounds and about 6 inches!! Good for you man – stay aggressive!

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Olympic Lifting Update:

We will switch gears this week on Tues and Thurs nights at 645pm. We will move into an 8 week cycle of the Powerlifts: Box Squat, Sumo Deadlift, Bench Press.

Keep in mind there are countless assistance exercises for these lifts. Power is moving something very very fast.

You will learn how bands are a necessay addition to just about everybody`s program.

You will learn the importance of Speed Work.

Finally, you will understand how strength is developed in the brain first – motor patterns are created, and then executed as efficiently as possible. As you improve the motor pattern (movement or exercise) you will get faster, develop more strength, and upgrade your athleticism.

I encourage those of you with bad backs, hips, and knees to come to these 2 nights. Box squatting and deadlifting WIDE is exactly what tight hips – weak glutes and hamstrings – tight quads – and sore joints need!! Start easy and master the movements and your problems are sure to improve. Remember its called function-al-move-ment for a reason. The movements we choose make a human being function better at everyday tasks. Otherwise, your wasting your efforts. Pec Dec for an example which is great for the Ego is no doubt a big fat waste of time…

 

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Monday WOD

Barbara

5 Rounds for Time…

20 pullups

30 pushups

40 situps

50 squats

Tuesday WOD

Isabel

Snatch 135.   30 reps for time…

Wednesday

30 Muscle ups for time…

or

80 Ring Dips – 80 Pullups

PS: Be sure to take a day off at some point this week.

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1. Feb 28, 2010 9:40 MissPiggy said:

   Okay, count me in for the next 8 weeks Powerlifting club.

2. Mar 2, 2010 6:57 juliebou said:

   We have now been Paleo “eaters” for over 5 months. We are getting more and more creative with our food and thought I would share this meal idea with you ’cause it was simply delicious! Instead of doing the usual lemon/dill with our salmon, I made a rub with olive oil, lime juice, medium curry powder, tumeric and coarse sea salt….lay it on thick,it’s fat free!! While it’s baking , I caramelized some purple onions (in olive oil of course) a bit more curry, and added some capers. On a cheat day I would add some 35% cream to the onions and capers to make a sauce, but it also great just without. Spreaded the onion mixture over the salmon and served with a-ton -of- vegetables stir fry (which I always add cashews to for extra kick / and taste awesome roasted) Voila!! Who dare say we are on a DIET!! LOL!

3. Mar 2, 2010 6:59 juliebou said:

   P.S. My kids loved it too…tastes like chicken!!

4. Mar 5, 2010 8:36 leannQ said:

   what do you say for those of us who are enjoying the lifting, but can only work out at 4:30? I was really enjoying the every other day thing, especially with the cash out. I heard some people have been complaing about too much lifting, and I say to them…”Crossfit is as Crossfit does” if you don’t like it, then go to another gym. If you are not feeling worn out after your lifting days, then you are not doing enough. I just feel like we should do what is given to us and not question it.
   Now we all have these shoes and can’t use them? or is this just temporary?

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