Happy Birthday Sarah Keller! We hope your special day is full of love, laughter, barbells and beer.
Remember Saturday's 9am CrossFit class will meet at the Bozeman High School track. Coach James has a fun CrossFit Endurance workout planned. Be prepared to do some Pose running drills and interval work. Sunday's 8:30am yoga class will meet at Breathelight Yoga studio. There will not be a Sunday 8:30am yoga class at the gym. Today's Workout With a continuously running clock complete 5 thrusters every minute. From 0:00-5:00 use 75/55 lb From 5:00-10:00 use 95/65 lb From 10:00-15:00 use 115/75 lb Continue adding 20/10 lb every 5 minutes for as long as you are able.
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Noah and Coach Kristine strike a Vogue pose during the Friday Night Throwdown.
Eat meat, vegetables, fruits, nuts, seeds, little starch and no sugar. That is the basic CrossFit nutrition protocol. It's pretty simple. But for some of us, little to no starch might be better. Basically a starch is a dense carbohydrate and can be in the form of roots, tubers, rice, pasta, and whole grains. Some of us can eat potatoes, yams, sweet potatoes, beets, winter squashes (acorn, butternut, etc.), and parsnips without worrying about gaining weight. Some of us can not. All of those whole foods are dense forms of carbohydrates. Even though those foods are wonderful and full of vitamins, minerals and other important nutrients, for some of us that are trying to loose weight, eating 0.5 - 1 cup portions is the way to go. Filling our plates with dark leafy greens, broccoli, cauliflower, summer squash (zucchini, crookneck, etc.), eggplant, tomatoes, peas, green beans, cucumbers, peppers, etc. will give us all of the lovely vitamins, minerals, phytonutrients and fiber to keep us healthy, and will provide a less dense source carbohydrates. Eat as much of these foods as you can at each meal, yes breakfast included. Try to eat a rainbow at each meal. Fill your plate with colorful vegetables and some fruit, a palm (or two palm sizes for men) portion of protein, and cupped hand size of dense carbohydrates, and a thumb sized portion of healthy fat (avocado, nuts, olive oil). If you have questions about what to eat and when to eat it, talk to Coach Leslie and Coach Noah. Both of them have training and education specifically for sports and exercise nutrition. Today's Workout Cycle 2 Week 1 Wendler Back Squat then, 50 Reps for Time Squat, Burpee Pull-up, Squat, Sit-up This is a gymnastics complex similar in style to Marguerita. You will perform one squat, one burpee pull up, one squat and one sit-up. Then you will repeat the complex 49 more times. We had a great time climbing and camping at Revenue Flats. We hope you can join us for our next True Spirit Adventure. While we were with friends, seeking solitude in nature is a great way to recharge and discover your true spirit.
We are only 10 days away from the completion of our Spring Whole Life Challenge. This week's lifestyle challenge is to spend 10 minutes each day in quiet solitude. This quite time should not include any distractions, no books, no music, no computer, phone, etc. Just you and your thoughts in quiet contemplation for 10 minutes everyday. You can meditate, pray, write in a journal, or just close your eyes and be quiet. These 10 minutes every day are so valuable. It's a gift to ourselves, really. A small break from the constant stream of information and stimulus. Most of what we're bombarded with everyday has so little value. Yet, when it's in our face it's hard to ignore. We get caught up in it, get anxious or angry, and at the end of the day, so much of what we get worked up about is really not worth it. Spending 10 minutes with yourself everyday allows you to gain a different perspective. Quite time in solitude allows you a deeper glimpse into what makes you uniquely you, in all of your imperfect perfection. We are going to spend 10 minutes today working on our clean & jerk. How different would this experience be if we did it in silence? Today's Workout Cycle 2 Week 1 Wendler Back Squat Add 10lbs to your previous 1RM to calculate your new percentages 5 reps @ 50% 5 reps @ 60% 5 reps @ 70% 5 reps @ 80% 5 reps @ 85% then, Texas Cardio Every minute on the minute for 10 minutes 2 Squat Clean & 1 Jerk at 75-85% of 1RM Use the max effort clean weight you established on June 11 to calculate your workout percentage. Last month we finished an overhead squat strength cycle. This strength cycle was intended to not only improve your overhead squat strength, but also to prepare you for our snatch technique cycle. We have been working on the snatch for about 3 weeks now. Today we are going to focus on specific technique work. We are going to work on speed under the bar with the snatch balance. Watch today's technique video to learn more about the snatch balance. Use the first drill, the snatch drop, to warm-up. Then put some weight on the bar and switch to snatch balance.
After you're done with the snatch balance, you'll work on your first and second pulls (first pull is from the floor, the second pull is after the barbell passes your knees and you're accelerating the bar) with the snatch pull drill. Get heavy with snatch pull. You should be able to pull significantly more weight than you can actually snatch. This drill teaches you how to jump to get the bar moving. You can watch a video of this technique here. We have three more weeks for our snatch technique cycle. Today's Workout Snatch balance 5 x 3 (from the rack) Snatch pull 5 x 3 (from the floor) Cash-out: Tabata Sit-ups then Tabata Squats with no rest in between |
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