Thursday

Stacey and Staci getting work done!

WOD Schedule

6am, 7am, 12pm, 5pm, 6pm

9:30am CLASS CANCELED

Yoga

7pm

WOD

8 x 150m sprints 

Full recovery between rounds

4 Rounds

Renegade Row 5L/5R

Swing 5L/5R

Weighted Sit-up 5L/5R

High Pulls 5L/5R

Read:

Really? A Deadlift competitor at 70 years old? How and why to pursue your unrealistic athletic goals according to Tim Ferriss.

Watch: 

Gatorade is following 14 potential NFL rookies on their journey to the pros. Below is Everything to Prove: Episode 8 about Husky, Jake Locker. We get a sneak peak at training, diet, and life challenges. Sidenote: If you want the most up to date lockout info, check out: http://www.nfllockout.com/

CrossFit Endurance?

Quote of the Day:

”Anyone can give up, it’s the easiest thing in the world to do. But to hold it together when everyone else would understand if you fell apart, that’s true strength.”

“Kelly”
Five rounds for time of:

Run 400 meters

30 Box jump, 24 inch box

30 Wall ball shots, 20 pound ball

AB CHALLENGE
100m Inch Worm

How to do an "Inch Worm"?
1) Walk hands out to a push-up position
2) Complete a push-up (chest to ground)
3) Walk feet up to hand with straight legs
4) Repeat Step 1

Training for a distance event? Compliment your current CrossFit training w/ Endurance training and improve your times across the board.

Read more about CrossFit Endurance

CF Endurance was created with the belief that you have taken the time to learn the skill of your sport. If you have not, you have no business here, or competing in this sport. This website is to be used with the Anaerobic Endurance WOD, Main Site WOD, your affiliate, or your own CrossFit Programming (Beware, poor programming will come at your cost in fitness and sport). Follow the directions as indicated on each day's WOD. If you aren't recovering and hitting times that you should hit, take a day or two off...

Recovery is why you get better, not more training!

Coach Burgner on the Snatch Event

3/5/10

Strength

Snatch Balance

1-1-1-1-1

*Hold at bottom for 3 seconds

Metcon

Row 1000m

Run 800m

Coach Burgner on the Snatch Event

 

The Snatch event on day two of the 09 Games was the first of it's kind. Unlike USAW and IWF competitions, ten athletes took the stadium together, each with their own barbell. They were given ten minutes to reach a one rep maximum, taking weight from the ground to locked out overhead. If they achieved this in two or twenty reps, it made no difference.

Click to Watch

Don't Run: Sprint!

3/4/10

5K

“CF Lite”

2.5k

Don't Run: Sprint!

 

If you've been doing long, slow cardio, such as jogging, cycling, or swimming, for awhile without losing much weight or becoming much leaner even though you keep increasing your workouts, there is a simple explanation: too much cardio actually makes you fat. Excessive cardio increases stress hormones and down regulates the hormones, such as growth hormone and testosterone, that preserve muscle. In additon, elevated stress hormones make you insulin resistant, which leads to overeating as well as to eating foods that contribute to insulin resistance, such as sugars and starches.

Despite their appearance, many joggers and cyclists are not really lean. They may be slender because they have little muscle mass, but their body fat percentages are often surprisingly high.. In contrast, sprinters are lean and muscular with low body fat percentages. They have high human growth hormone (HGH) and testosterone levels--good for both females and males. Think back to the last track meet you saw. Who would you rather look like: the sprinters or the distance runners?

Read the Benefits of Sprinting

What is CrossFit and Is It Good For Triathletes?

1/30/10

“Saturday's Laundry List”

Complete 1 round for time:

Run 800m

75m OH Lunges, #10/#25

50m Broad Jumps

25 Burpees

50 Push-ups

75 Sit-ups

What is CrossFit and Is It Good For Triathletes?

by Claire Lunardoni

The off-season is the time of year when triathlon experts agree that everyone should head to the weight room. Muscle is eatten away over a season of long, exhaustive aerobic exercise, and winter is the time to build back your muscle mass and increase power for faster biking, more efficient running, and injury prevention.

Metabolic Conditioning

012710

"Penalty Box: Box Jump (24"/20") and Overhead Squats (75#/55#)"

Every minute on the minute perform 10 box jumps and max rep Overhead Squats. After completing 10 box jumps use the remaining time in that minute to perform max reps of overheads squats (75#/55#). Each sixty seconds you must stop to perform 10 box jumps. Stop when you complete 100 overhead squats.

Metabolic Conditioning

by Greg Glassman

Tabata What?

101209

Researchers Nix Low-carb Diet (December 17, 2007) — For most of the past decade, there was much hubbub about the Atkins and Zone diets. Both focus on quick, effective ways to lose weight through high-protein and low-carbohydrate foods. Today, many ...read more

"Tabata Mix"

Tire Flip

Push-up

Sprint

Wall Ball

*20 seconds of max effort, 10 seconds of rest- 8 rounds

*for assistants on exercise email, fitbyfocus@gmail.com