No pull-ups? No Problem! Noah, Anne and Dover all demonstrate how we scale, modify and progressively train for pull-ups. Jumping pull-ups, ring rows, and inverted rows are all variations of the pull-up, and we regularly use them to develop pulling power. Today you can test out all three if you like!
Today's Workout Barbara 5 rounds each round for time of: 20 Pull-ups 30 Push-ups 40 Sit-up (abmat)s 50 Air Squats Rest precisely three minutes between each round. Barbara was first introduced to the CrossFit community on July 13, 2003. That first version prescribed a 5 min rest between each round. On September 27, 2003 the between round rest was reduced from five minutes to three minutes. Which version do you think you would like better? We have a modified Christmas class schedule. Our last class on Christmas Eve is 11:45am, will will not have any classes on Christmas Day, and the Friday after Christmas we will have CrossFit at 9am, yoga at 10:15am and CrossFit at 5:15pm. Saturday and Sunday we will have our regular schedule.
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For those of us who like fitness challenges, this is an exciting time! We are three weeks away from finishing our in-house Beyond the Whiteboard Fitness Challenge, we have a strong team forming for the Row'd Royalty challenge and the CrossFit Games Open starts Feb 26! I love these fitness challenges because they're open and accessible to all of us. We can compete against people who are like us, and we can have fun doing it! I love that these challenges are inexpensive and you can do them here, in our gym. I also love the once per week aspect of the Row'd Royalty and CrossFit Games Open. This gives you plenty of time to get ready and do your best. It's only one workout in one day, not a 5 workout beat down programmed by some yahoo. One workout in one day, sounds reasonable to us! Who's joining us for these fitness challenges?
We have a new leader for our Beyond the Whiteboard fitness challenge. Sarah Anderson really wants that hour-long massage from Jenna Leigh! Will she hold onto her lead over the next three weeks? Who will have the most improved fitness by Jan 5? It could be you! Get into the gym and log your workouts on Beyond the Whiteboard. Today's Workout Olympic Weightlifting Total Max effort snatch Max effort clean and jerk Tonight at 5:15pm is our Seva/Happy Hour WOD. We will choose the workout based upon the participants. The class is free for you and a guest with a $20 Toys for Tots donation. Today we honor a fallen hero. Chief Petty Officer Nate Hardy was killed Sunday February 4, 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. This Hero WOD was introduced to the CrossFit community one week after CPO Hardy's death. Keep his family in mind when you complete the workout today. Nate Complete as many rounds in twenty minutes as you can of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell swings 2/1.5 pood What is a pood? We now offer the Pure Pharma Daily 3 pack in addition to Pure Pharma Omega 3 supplements. The Daily 3 pack is a one months supply of Omega 3 (O3), Vitamin D (D3) and Magnesium (M3 includes Zinc and Vitamin B6). Your daily doses, 2000mg of O3, 2500UI of D3, and 300mg of M3 are packaged together in 30 daily servings for your convenience.
During the winter, with its shorter days and colder temperatures, we like to add Vitamin D, Magnesium and Zinc supplements to our daily dose of Omega 3s. Vitamin D is an essential vitamin that we all produce through direct sunlight exposure. Vitamin D production is not a problem for most of us in the summer, as we are hiking, cycling, climbing and playing in the mountains. In the winter, however, Vitamin D production falls off precipitously. Many health professionals feel that those of us on northern latitudes suffer from a Vitamin D deficiency pandemic. It is difficult to obtain the recommended daily allowance of Vitamin D through food. That is certainly how we recommend obtaining all of your vitamins and minerals, however you'd have to eat 3.5 ounces of salmon every day to get your RDA of Vitamin D. You'll need to eat 4 cans of tuna, every day, to get your 600 UIs of Vitamin D. Fiveteen egg yolks daily will give your Vitamin D requirement. If you're a vegetarian, there are very little choices for you. Vitamin D is not readily found naturally in the plant kingdom. Our Pure Phamra Daily 3 supplement provide you with 2500UIs of Vitamin D. Magnesium is a mineral that many health professionals are concerned about. Fully half of the US adult population are Magnesium deficient. Magnesium deficiency can cause insomnia, irritability, fatigue, and a host of other health issues. The recommended daily allowance of Magnesium is 400mg per day. Dark leafy greens and almonds are two excellent sources of Magnesium. Two and one half cups of chopped spinach or kale, or about 25 almonds will provide you with your RDA. Just make sure to eat 2.5 cups of chopped dark leafy greens or 25 almonds everyday. While we are lucky enough to have a decent supply of local winter greens in the Gallatin Valley, its the absorption of Magnesium that is the real problem. Studies show that one serving of alcohol with your meal can double the excretion rate of Magnesium. That's right, you'll pee out most of the Magnesium you get through your diet if you drink a glass of wine with dinner. The Pure Pharma M3 supplement provides 300mg of Magnesium and 15mg of Zinc, and 11mg of Vitamin B6, both of which help with Magnesium absorption. Nutrient supplements are one of the 7 lifestyle factors included in the Whole Life Challenge. If you are participating in the New Year Whole Life Challenge, you might consider adding the Pure Pharma Daily 3, or 03 to your diet. Today's Workout For time: 100 Double unders 3 rounds of 10 Front squats 165/110 lbs 10 Ab wheels with barbell 100 Double unders |
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