November 20, 2014

30 sdlhp 85/55

400m run

21/15/9

Thrusters 85/55

Toes 2 bar

400m run

30 Power snatches 85/55

400m run

45 Pull-ups

400m run

Block Strength/Recovery/Make up day

Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
– AND/OR –
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)

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November 19, 2014

“The Chief”

Max reps in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. repeat for a total of 5 cycles.

Skill: Strict press 7/7/5/5/3/3

Block Strength

Every 2 minutes, for 10 minutes (5 sets):
Clean + Front Squat + Jerk @ 85% of your 1-RM C&J

Every 2 minutes, for 12 minutes (6 sets) of:
Deadlift
*Set 1 – 8 reps @ 55%
*Set 2 – 6 reps @ 65%
*Set 3 – 4 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 92%
*Set 6 – 2 reps @ 98%

Every 2 minutes, for 6 minutes (3 sets):
Deadlift x 3 reps @ 70%

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November 18, 2014

Tips for Healthy Holiday Eating

Tips for Healthy Holiday Eating

The holidays are a time to gather with family and friends. Too often, it is also a time for over-eating and weight gain. Gaining an extra pound or two each year can be significant over a lifetime. Cross Fitters tend to take their health and fitness a little more seriously than the rest of the population, but that doesn’t make them immune to tempting foods and busy schedules. Here are a few tips to maintain your weight through the holidays.

1.  Increase your exercise!

Research shows that those who engage in more physical activity gain less weight over the holidays. If you normally do 2 or 3 WODs  per week try to get in 3-4 WODs per week during November and December. There is no need to wait until after the first of they year to increase your physical activity to make-up for holiday eating.

2. Eat before the main event.

Rather than “saving” your calories for a party or event, plan to eat something healthy before you arrive. Having a piece of fruit, a handful of nuts, or veggies with peanut butter or hummus may help keep you from overeating later.

3. Veg out!

If you’re going to a holiday party party (or the Block CF Tthanksgiving potluck) fill your plate with veggies and lean protein first. Offer to bring a healthy dish to share if you aren’t sure what will be served.

4. Reward yourself.

Allow yourself to enjoy desserts and things that are only served on special occasions. Just enjoy in moderation.

5. Don’t dwell on poor choices.

If you eat more than you know you should have or feel like you have completely sabotaged your healthy eating plan. Forgive yourself, move on, learn from the experience, and get back on track.

6. Maintenance = Success.

Make an effort to maintain your weight over the holidays rather than focusing on weight loss. Trying to lose weight can become overwhelming and more difficult during this time of year.

Caitlin McKee No Comments

18 Front squats 165/115

100m shuttle run (25m down and back x 2)

12 Front squat 165/115

100m shuttle run (25m down and back x 2)

6 Front squat 165/115

100m shuttle run ( 25m down and back x 2)

*Rest 3min and then replace front squat w/deadlift 255/165

Block Strength

Three sets, not for time, of:
Handstand Walk x 10-15 meters
L-Sit x 15.15.15
(hold for 15 seconds, rest for 5, repeat until you’ve accumulated 45 seconds of hold)
Unbroken Double-Unders x 40-50 reps
(no more than two attempts per set)

Every 90 seconds, for 9 minutes (6 sets):
Muscle Snatch x 1 rep
(build over the 6 sets to something heavy for today)

and then…

Every 90 seconds, for 12 minutes (8 sets):
Hang Snatch + Snatch

Loading per set:
*Sets 1-2 – 75% with a 2-3 second pause in receiving position after the full snatch
*Sets 3-4 – 80% with a 2-3 second pause in receiving position after the full snatch
*Sets 5-6 – 85%
*Sets 7-8 – 90%

Five sets of:
Unsupported Seated Strict Press x 5 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes

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November 17, 2014

“The Danny”

4 Rounds

12 Box jumps 24/20

12 Push press 95/65

12 Burpees

12 KB swings 53/35

Skill: Overhead squats 2/2/2/2/2

Block Strength

Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%

One set of:

Back Squat x Max Unbroken Reps @ 85%
(athletes are allowed only one full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

Three sets of:
Tall Jerks x 3 reps

Immediately followed by…

Six sets of:
Jerk with Pause x 3-4 reps
(Dip and hold for 2 seconds at the bottom of the dip, then drive.)
Rest as needed

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November 15, 2014

Weekend WOD

“Loredo”

Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters

U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

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CREAM CHEESE FROSTED PUMPKIN SPICE CUPCAKES

CREAM CHEESE FROSTED PUMPKIN SPICE CUPCAKES

(6 Servings)

Ingredients:
1/2 cup whole wheat flour
1/4 cup oat flour (or you can use regular oats and grind them into flour)

2 tsp. cinnamon 
1 tsp. pumpkin pie spice

1/2 tsp. baking powder

1/4 tsp. baking soda

1/4 tsp. salt
1/2 cup granulated stevia (or your preferred sweetener)

1/2 cup canned pure pumpkin

1/4 cup unsweetened applesauce

2 TB plain nonfat Greek yogurt
1 TB coconut oil (softened)

1 whole egg
1/2 tsp. vanilla extract

Frosting:
1/2 cup fat-free cream cheese

1/2 cup vanilla whey protein powder

2 tsp. coconut oil (softened)
2 TB granulated stevia (or your favorite sweetener)

 

Instructions:

  1. Prepare the cream cheese frosting: In a small mixing bowl, stir together the cream cheese, whey protein, coconut oil, and stevia until smooth. Put in the fridge.

  2. Preheat oven to 350 degrees F. Line a 6-cup jumbo muffin tin with paper liners (or just spray with non-stick cooking spray) and set aside.

  3. In a large bowl, combine the flour, spice, baking powder, baking soda, salt and stevia. Mix together.

  4. Add the pumpkin, applesauce, yogurt, coconut oil, egg, and vanilla extract to the bowl and combine just until the ingredients are well mixed and a batter is formed (don’t over mix).

  5. Bake approximately 25 minutes or until the tops are golden brown and a knife inserted in the center of the cupcakes comes out clean. Remove from oven and let sit for a few minutes before removing the cupcakes from the tin and placing on a cooling on a rack to fully cool.
  6. Once the cupcakes are cooled, remove the frosting from the fridge and evenly pipe the frosting amongst each of the 6 cupcakes (if you do not have a piping bag, just use a knife to spread the frosting).

 

Nutrition Facts: 


Per cupcake: 170 calories, 15 grams protein, 15 grams carbs (5.5 grams fiber), 2.5 grams fat

 

 

Adopted from: www.fitnessrxwomen.com

Juana Acosta No Comments
November 14, 2014

A little Don and The Griff

“A little Don”
33 Deadlifts, 110 pounds
33 Box jump, 24 inch box
33 Kettlebell swings, 1.5 pood
33 Knees to elbows
33 Wall ball Sit-ups
33 Pull-ups
33 Thrusters, 55 pounds
33 Wall ball shots, 20 pound ball
33 Burpees
33 Double-unders

Then

“The Griff ”

Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

 

*Competed in teams of two or three, one person working at a time

Block Strength

Every two minutes, for 12 minutes (6 sets):
Front Squat + Jerk @ 90-92%

B.
Three sets of:
185/125 lb Push Press x Max Reps @ 10X3
Rest 3 minutes
(THIS IS NOT THE SAME AS LAST WEEK. This week you will be holding the barbell overhead during the 3 second pause, and there must be no pause at the bottom position – it must be touch-n-go off the front rack and back overhead. Breath and hold for 3 second overhead before starting the next rep. Perform as many reps as possible, but terminate the set if you fall off of the tempo.)

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November 13, 2014

“Jorge”

For time:
60 sit-ups
155 pound Squat clean, 15 reps
48 sit-ups
155 pound Squat clean, 12 reps
36 sit-ups
155 pound Squat clean, 9 reps
24 sit-ups
155 pound Squat clean, 6 reps
12 sit-ups
155 pound Squat clean, 3 reps

U.S. Coast Guard Chief Petty Officer Fernando Jorge, 39, of Cypress, California, an Aviation Survival Technician Chief, died on February 28, 2012, when his unit’s helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission. He is survived by his sister Gina.

Skill: Hang power clean 2/2/2/2/2/2

Block Strength/Recovery Day

Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with

Block CrossFit No Comments
November 12, 2014

“Zembiec”

5 rounds for time of:
11 back squats, 185 lb.
7 strict burpee pull-ups
400-meter run

U.S. Marine Corps Major Douglas A. Zembiec, 34, of Albuquerque, New Mexicothe “Lion of Fallujah“[1][2] and also referred to as the “Unapologetic Warrior”[3] was an officer in the United States Marine Corpsand member of the CIA’s Special Activities Division’s Ground Branch. Was killed during a firefight on May 11, 2007 in Baghdad, Iraq. He is survived by his wife Pamela, daughter Fallyn, parents Donald and Jo Ann, and brother John.

Block Strength

Every 2 minutes, for 12 minutes (6 sets):
Clean & Jerk @ 85% of your 1-RM C&J

Every 2 minutes, for 12 minutes (6 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 90%
*Set 6 – 2 reps @ 95%

Every 2 minutes, for 6 minutes (3 sets):
Speed Deadlift x 3 reps @ 70%

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