WOD
With a partner, and for time:

• 1,000 m Row
• 100 Back Squats 75/55
• 100 Push Press 75/55
• 75 Box Jumps 24/20
• 50 Strict Pullups
• 30 Ring Dips
• 1,000 m Row

One person works while the other person holds a kettlebell (1/.5). Penalty for dropping the KB is 10 Burpees.
No strict pullup? Sub = Jumping pullups @ 2x/reps.

Warmup

Samson Stretch

Shoulder Pass Thru

Figure 8′s

GHD Situps – 20

Supermans – 15

Ring Dips – 15

Thoracic Spine Mobility

Skill

“2 minutes max Pistols”

WOD – Threshold

12 minute AMRAP
5 – Deadlift – 275/165

10 – T2B

20 – Walking Lunge

Dead Butt Syndrome

In a recently published article in the NY Times, a condition known as “dead butt syndrome” is discussed.  While the title of the article is a catchy one, to be sure, the take-home point of the article is that long-distance runners are increasingly suffering from injuries to their gluteals, in particular the gluteus medius.  In the most extreme cases, the muscles of the gluteus medius stop firing efficiently (or altogether in some cases), resulting in a slew of running-related injuries (hence the term dead butt syndrome).

So what does this have to do with you?  A couple of things:

1. Running, in particular running the same distance (or very similar distances), will only pay off up to a certain point (whether we’re talking about performance or general health).  As Louie Simmons is fond of saying (I paraphrase), “doing only running to get better at running is like reading the same book over and over again and expecting to get smarter.”  You need to mix up your training in order to break through plateaus (an oversimplification, but nonetheless true).
2. You need to do barbell training to keep the gluteals (and the rest of your lower body) strong, powerful, and efficient.  Running isn’t enough.  Enter squats, deadlifts, cleans, snatches, and the like (in other words, stuff you’re already doing at North Haven Crossfit).

So whether you’re after better run times, better general fitness, or just good ol’ health, cut back on the long-distance running ad nauseum and supplement it with some barbell training.

Warmup

Samson Stretch

Shoulder Pass Thru

Figure 8′s

3 Minutes on Rower

Dive Bombers – 8

Thoracic Spine Mobility

Skill

“Press”

WOD - “Drop It Low”

15 Min AMRAP

5 Hang Cleans 95/65

5 Front Squats 95/65

5 Push Press 95/65

If you drop the bar at any point you must sprint 100m

An Anatomy Primer – Overhead Pressing and The Benefits:

Let’s quickly discuss the pertinent anatomy involved. Effective overhead movement begins and ends with the thoracic spine. Quite simply, if you’re in an excessively kyphotic or “slouched” shoulder position, there’s no way you’re going to safely press overhead.

When the thoracic spine is excessively kyphotic, it places the scapulae in a poor position. Instead of being tucked down and back a bit, it’s forced to ride up higher on the ribcage. This forward drawn position also narrows the subacromial space, which will force you to impinge sooner.

(Granted, there’s some degree of “impingement” any time you press overhead. The real issue is when your mechanics are off and this impingement becomes excessive, problematic, or causes pain.)

Finally, by being excessively kyphotic you lose the ability to fully flex the shoulder.

Left Picture: Good Mobility of Shoulders/ Right Picture: Not So Good

Try this right now.
•Slump forward while sitting at your computer.
•Reach up as high overhead as you can. Note how high you get.
•Now, sit up as straight as you can and repeat the test.

Chances are your shoulder range of motion improved dramatically. You just learned how important the thoracic spine is!

Quality overhead movement goes further than just the t-spine. You also need quality upward rotation of the scapulae. The upper traps, lower traps, and serratus anterior all play a role in promoting upward rotation.

Finally, a strong rotator cuff will help depress the humeral head and position it appropriately in the glenoid fossa.

To summarize, you need three things to overhead press well:
•Adequate thoracic spine extension.
•Adequate upward rotation of the scapulae.
•A strong and stable rotator cuff.

Note. One thing you have absolutely no control over is the shape of your acromion, which decides how much space your rotator cuff has to “breathe.”

Mike!

First rope climb for Jill

Laura G a vet on that rope!

Warmup

Samson Stretch

Shoulder Pass Thru

Figure 8′s

Shoulder Therapy

Skin the Cat

GHD Back Extension – 20

Single Unders- 50

Foam Roll

Skill

3 Rope Climb 1 ascent or 30 second chin over bar hold (rest 30 seconds)

WOD – You know what WOD this is!

7 Minutes Max Burpees (touch a 6 inch target)

North Haven CrossFit Endurance

Thinking about running in a race next year?
Is there room to improve your rowing technique?
Want to learn how to run a faster 400m sprint and improve your metcon times?
Do you just want to hangout with a really cool group of endurance athletes?

If you answered yes to any of these questions then North Haven Crossfit’s Endurance’s class is right for you!

What – A 1 hour session 2x a week.
When – T/Fr at 4:30pm
Where – All classes will at North Haven Crossfit
Who – Dan Morell is heading up our Endurance classes

5:30 Class

4:30

Warmup

Samson Stretch

Shoulder Pass Thru

Figure 8′s

Shoulder Therapy

Thoracic Spine Mobility

Squat Therapy

250m Row

Skill

Work on a Weakness

WOD – S&M

5 Rounds for time of:
5 Handstand Push-ups
10 Chest-to-Bar Pull-ups
30 Double-Unders

Muscle ups vs. No False Grip Muscle ups

Muscle ups in gymnastics are nothing more than a means to get from hanging position with your body below the rings to a support position with your body above the rings. From a skill level according to gymnsaticsbodies.com, they barely register. Since most of us are not gymnasts, we would disagree with this thought and in fact it place it as one of the most advanced gymnastics skills we use in our training, right up there with pistol squats and freestanding handstands. A true muscle up, has no kip, it is as its name implies a m-u-s-c-l-e up not a kip up. For body weight strength development, achievement of a kipping muscle up should not be viewed that as the end goal, but a progression toward L-seated muscle ups, strict muscle ups, and weighted muscle ups.

That’s not to take away from all the 1st time muscle ups we’ve been seeing lately, I think it’s great. Getting a kipping muscle up requires a great deal more strength than a dead hang pull up or chest to bar pull up and should be viewed as a great achievement. But if you’ve gotten there, know that there’s more on the body weight strength side of things.

In addition, if you’re viewing CrossFit as a sport and not just a training method, there is a better technique for performing high reps of muscle ups than using a false grip, kipping or strict. We teach the false grip because it is the gymnastics method and puts your hands in the proper position for the bottom of the dip. In other words, this is what you should be doing if you’re working toward a strict muscle up. The other option is a kipping muscle up without a false grip, and if you’re a Games athlete you should have these in your tool box. These should be viewed as two distinctly different movements for different purposes just like the dead hang pull up and kipping pull up.

Why should a Games athlete learn a no false grip muscle up?

1. Multiple false grip muscles are slow because you have to reset the grip either at the top or the bottom, whereas with a no false grip there is no grip reset allowing you to quickly transition to the next rep.
2. Kipping as we know is another word for cheating, and if you’re going to cheat you may as well not half a$$ it. Holding the rings in your fingers is a stronger more secure grip and also lengthens your levers allowing you to create more momentum in your kip. You will not be able to hold onto a false grip and kip as aggressively as is being suggested in the video below.
3. The skin on the pads of your hands (no false grip) can take a lot more abuse than the skin on your wrists (false grip).
4. It makes the dip far easier because you’ll be reducing the ROM.

The progression I used to teach myself the no false grip muscle up is based on Carl Paoli’s series on gymnastics wod. He goes through a 4 part progression that I highly encourage you to watch. This is link to the 1st progression: http://gymnasticswod.com/content/no-false-grip-muscle-progression-pt1

Carl does a great job walking through this, so I won’t regurgitate the entire tutorial, but will give some color to the discussion. The key to the no false grip kipping muscle up is the pull and where you pull to. Think about which is the easiest option, a dip where the bottom is your arm pit, rib cage, or hips? Of course hips would be the winner and rib cage isn’t all that bad. Unfortunately, the rite of passage most of us have gone through on our first muscle up is only pulling toward our chest, which if you’re able to achieve the muscle up at all, results in the deepest dip you’ve ever had to do. This is not ideal and puts a ton of stress on your elbows and shoulders and failing half way through that turnover hurts even worse. On the other hand, if you can pull toward your belly button you have the opportunity to transition into a much more comfortable dip that is not near as taxing on your body, making high volume far easier. Some of this is mindset of where you’re pulling to, but make no mistake, there’s a strength competent to pulling this deep that may need to be developed. Whatever your deepest pull up is, bottom of rib cage, belly button, hips, this should be your target when on the rings. If your target is lower than what your strength can get you to, you will not get your chest through on the transition. If these are in line and you can at least pull to the bottom of your rib cage you should be able to pull these off with a little work.

From a strength development point of view the kip will take away the initial pull, but it only gets you so high, finishing the pull toward your hips will require some pretty decent strength development. The carry over to the false grip muscle up is that you will have developed the ability to pull higher, with the goal being to pull to the bottom of your chest / middle of your rib cage area before your transition. Getting this high puts you in a more normal bottom of the dip versus that super low and deep turnover dip position that puts so much stress on the elbow.

Deb P.

Stacey!

Steph

Warmup

Samson Stretch

Shoulder Pass Thru

Figure 8′s

Supermans – 10

Dive Bombers – 8

Double Unders – 30

KB Swings – 20

Skill

1×20 Back squat @ 75% of 1RM

WOD – “Gong Show”

3 Rounds

30 Wallballs

15 Clean and Jerks 135/95

I want to congratulate each and every competitor who competing this weekend at our Battle of the Forces comp. Not only was the event a success but we raised a lot of money for the Wounded Warriors in Action Foundation. Big thanks to all of the local boxes and individuals who gave in support of the WWIA.

We couldn’t have asked for a better day to throw an event. The weather was beautiful and the competition was amazing to watch. Each and every athlete gave it their all and left nothing to regret. Those who attended

The Batte of the Forces competition went down yesterday and was a huge success.  North Haven CrossFit  and other local boxes form the tri-state area had over 60 competitors, as well as over 150 spectators.  It was a nail biting event that featured a AMRAP 12  min of “Cindy”  followed by Ground to Overhead, a 10 Min cap of 100 DU’s 75 KB Swings 50 Box jump Burpees, and a Bear Complex AMRAP.  North Haven CrossFit represented by having multiple people on the podium. Scores were combined from the three WODs. The results were suspensfully close.

All athletes who competed proved their depth, intensity, and camaraderie today.  Fun was had by all- athletes, spectators, kids, Sponsors, and we couldn’t be happier to have all had a chance to CrossFit our faces off.

I’d like to give a special thanks to all of those who helped judge- Pat C, Lisa N, Cassie G, Shannon R, Derrick, Nick L, KrissFit, Donna B, also Marlene and Moie who were taking care of the scores upstairs. Thank you to our sponsors, and to all of those who came just to cheer everyone on.  We have a special thing at North Haven and we couldn’t be prouder! Great job everyone.

Womens scaled

Women's RX

Men's Rx

Great job to all who competed today in our Battle of the Forces competition. Look tomorrow for pictures scores an highlights.

Battle of the Forces

There will be no parking in our lot. There is parking in the lot next to ours (Dorans Bar).

If you are competing please show up between 8:15 and 8:45 to register. First WOD will begin right at 9:10.

No classes on Saturday. Please come by to support all the athletes compete.

Warmup

Samson Stretch

Shoulder Pass Thru

Figure 8′s

Skin the Cat

Handstand Holds 2x20sec

Strict Pullups – 10

Russian Twists – 20

400m Run

WOD – Paleo Challenge WOD 3
Fight Gone Bad

Three rounds of:
Wall-ball 20/14
Sumo deadlift high-pull 75/55
Box Jump, 20/18
Push-press, 75/55
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Battle of the Forces

There will be no parking in our lot. There is parking in the lot next to ours (Dorans Bar).

If you are competing please show up between 8:15 and 8:45 to register. First WOD will begin right at 9:10.

No classes on Saturday. Please come by to support all the athletes compete.

You know you’re a CrossFitter when:

1.  You sleep for time
2. Writing a number on the bathroom wall is for Fran 21-15-9
3. When your in love with a CrossFit Games Athlete
4.  When your vacation includes CrossFit in the itinerary
5.  You take your kids to a park and scope out all posibile ways to incorporate them into a CrossFit routine
6.  People challenge u 2 feats of strength at parties & poke ur abs for amusement
7.  You can actually keep up with your kids
8.  CrossFit Terms that would normal make you laugh you keep a straight face.
9.  You’re kids say “my mommy can beat up your daddy” to the age old childhood challenge of parents poning parents
10. You begin to see your friends as a potential barbell for squatting …

Warmup

Samson Stretch

Shoulder Pass Thru

Figure 8′s

4 Rounds

15 Squats

10 Pushups

10 Abmat Situps

Skill

“2 Minutes max Single Unders”

WOD – Imprison

12 Min AMRAP

10 Deadlifts 185/115

10 T2b

10 Burpees

……Alcohol……

I. Dutch Lowy debunking the myth that some alcohol is good for you(Enjoy it and Say Damn!):
Those of us old enough to enjoy the mystical drink are usually confused when someone tells you its not good for you. I’m here to clarify a bit of the confusing info out there.

First of all, alcohol is not good for you, Ever. There is one situation where it could possibly offer a health benefit but i am not going to tell you about it since none of you are having this issue.

The “experts” in main stream media tell us its good for the heart but that is untrue. Alcohol is a blood thinner and is the reason you are not supposed to get a tatoo when you have been drinking. It prevents you from clotting and allows your blood to flow more freely. In theory, this is good for the heart and puts less strain on it. In fact Alcohol is a sugar and is broken down in the liver into a sugar which we all know Makes Us Fatter. Sugar causes all kinds of issues in the body not to mention its effects on the vascular system and its ability to cause inflammation. Inflammation is no bueno and something we will talk about later. Basically the short term benefits of alcohol thinning the blood is reversed by the sugar prematurely aging your blood vessels and harming your heart.

While alcohol is in the body, it prevents the liver from releasing its stores of sugar for the body to use as energy and may be why you get hungry when you drink. This is also why you may wake up early in the morning after drinking a little too much and not be able to sleep due to a racing heart or a feeling of restlessness. Your body just metabolized the last of the alcohol in your system and your liver just released its stores of sugar to the body for energy and surprise, you are awake!
Alcohol also disrupts your brains ability to get into deep restful sleep therefore robbing you of time the brain needs to regenerate and refresh.

So, on top of the alcohol making us fatter due to the sugar digestion and keeping us from sleeping, it is a toxic substance. I am a big fan of trusting the body and if you can think back to the first time you tried alcohol, lets look at hard liquor since it less likely people to enjoy the taste, was there a true enjoyment of the taste? The feeling of it burning all the way down the throat and into the belly and the after taste that makes you want to vomit? All of these feelings are your body telling you to abort! Your body knows that this is not good and as a result tries to tell you. As most of you have done, your brain takes over and beats the body into submission and more frequently than we would like to admit, our brain wins and we drink more than the body can handle. This usually results in the body revolting and vomitting. Never fun. Why do you think sugar is added to most alcohol drinks?

If its unavoidable you need to first look at your goals. If we are trying to lose weight, we want to stay away from excess sugar. The lower the alcohol % the drink the higher the sugar content. Something has to take up all the extra space in your glass if its not straight alcohol right? In wine and beer its the hops and grapes that supply the sugar. In tequila, its agave, in some vodkas its potatoes, others its wheat, in Rum its… well sugar cane. So the fact that you are focused on losing weight but still consuming beverages dominated by carbohydrates is a little silly don’t you think?

Once we have analyzed our goals and still decided that this toxic substance is going in our precious body then you want to choose something that will not further inflame your body, meaning something that does not contain gluten. That includes: Wine, tequila, Potato Vodka, Rum, and any other fru fru drink you may find with a base of these alcohols. I’m not saying these are good, i’m just saying they are less bad than say beer and whiskey.

So, while alcohol is fun in special occasions, it SHOULD NOT be used on a regular or daily basis. Things like Heart disease, fatty liver disease and obesity are sure to follow. Enjoy that last drink!!

Eddie

Erica

Athlete Spotlight Krissfit

WarmUp

Samson Stretch

Shoulder Pass Thru

Figure 8′s

Overhead Squats PVC Pip

GHD Back Extensions – 25

Ring Dips – 10

Foam Roll

Work On a Weakness

Skill

“Strict Pullups”

WOD – Paleo Challenge WOD 2

“Randy”

75 Snatches 75/45

Funny, huh? I thought so.  I think like a good deal of humor, it is funny because it contains at least an element of truth.   I am pretty sure I would have ordered one of those for my first few months of CrossFit if it had been available.  Of course, the irony is that many people avoid starting a new fitness program that will get them in shape because they don’t want to be judged for being out of shape.  Huh?

Speaking of starting a new fitness program, you may have noticed that there have been a few new faces around North Haven this past month. Make sure you take the time to introduce yourself to someone you may not know. It takes somewhere between a little and a whole lot of courage to walk into a new and intense environment like North Haven CrossFit for the first time and maybe even more to walk back in after being gone awhile.  Happily, NHCF really is a place of no judgments (at least until we get to know you over the years), so the blue tarp is only necessary if you are going to throw some paint on the gym walls.

Miggs getting low

Nice pull Jim

Kel below parallel

Great form Becca

Nice lockout Katherine

Yeah George

Warm up

Sampson Stretch

Shoulder Pass

Figure 8′s

Then as a class:

MINI WOD

5 rounds

6 KB Swings (Player’s choice on the weight)

6  Jumping Air Squats

6 Burpees

Skill Talk

How to approach the one rep max?

WOD

CrossFit Total

Back squat: 1RM

Press: 1RM

Dead lift: 1RM

You are allowed three lift attempts to reach your one rep max on each movement. Total up max lifts for your score.

Sleep or Die!!!

Tonight, let’s look at what happens once you drift off into slumberland, and dive in a little deeper into why it’s so damaging to your health (and fitness goals) when you don’t get enough shut-eye.

Typically, over the course of a night, your body and brain goes through a series of anywhere from four to seven sleep cycles. If uninterrupted, each cycle takes about 90 to 110 minutes, and consists of several distinct stages:

• Stage 1: This initial stage of light sleep (which occurs only when you go from a conscious state to an unconscious one) lasts about 5 or 10 minutes, during which you drift in and out of sleep. Your muscles relax (except when your whole body twitches and you get that sudden “OH CRAP, I’M FALLING!” sensation — it’s called hypnic myclonia, by the way) and your eye movements slow down. You can be awakened pretty easily during Stage 1 sleep; when that occurs, you usually don’t recognize that you fell asleep at all.

• Stage 2: In this second stage of the sleep cycle, which lasts for a half-hour or so, you’re still in light sleep, but your body temperature drops a bit. Also, your eye movements, respiration, heart rate and brain waves slow considerably – interrupted by just a few occasional bursts of rapid brain waves. Fully half of your total sleep time is spent in Stage 2 sleep, which is also called “spindle sleep” because of the spikes (or spindles) in brain activity. These spindles, incidentally, are critical to the brain’s ability to process information.

• Stage 3: When you enter Stage 3 (some experts separate this into two stages – 3 and 4 – but for our purposes, let’s just lump ‘em together), you’re in deep sleep. Your brain begins producing much slower, high-amplitude “delta” waves. When you’re in deep sleep, there’s basically no eye movement or muscle activity. (This is also the time when some kids experience sleepwalking or bedwetting.) It’s very difficult to be awakened from deep sleep – but if you manage to be roused, you’ll likely feel disoriented and out-of-sorts for a while.

• REM Sleep: Rapid eye movement distinguishes REM sleep from the other stages. But it’s not just your eyes that move faster — during this period, your heart rate increases, blood pressure rises, and breathing becomes rapid, irregular and shallow. Brain waves during REM sleep increase to levels similar to those during regular waking hours, and most of your dreaming occurs during this stage.

Now: What happens if your sleep is interrupted, or you don’t get enough sleep?

If you’re awakened — by noise, light, your own snoring, your alarm clock — and you go back to sleep, you actually start over again at square one: Stage 1 sleep. If this happens within the first few minutes of sleeping, no harm, no foul; after all, your head just hit the pillow a few minutes ago. But if some disturbance awakens you while you’re in Stage 2 sleep or beyond, you’ve just deprived yourself of some valuable Stage 3 and REM sleep.

The same goes for inadequate sleep. Go to sleep too late or wake up too early, and you’re missing out on the full benefits of a full night’s rest — and exposing your mind and body to a host of risks.

What risks, you ask?

First and foremost, lack of sleep can lead to obesity, diabetes and premature aging.

Research suggests that chronic sleep deprivation “may influence weight through effects on appetite, physical activity, and/or thermoregulation,” and that it’s linked to the development of type II diabetes. The link between lack of sleep and insulin resistance is clear:

In laboratory studies of healthy young adults submitted to recurrent partial sleep restriction, marked alterations in glucose metabolism including decreased glucose tolerance and insulin sensitivity have been demonstrated. The neuroendocrine regulation of appetite was also affected as the levels of the anorexigenic hormone leptin were decreased, whereas the levels of the orexigenic factor ghrelin were increased. Importantly, these neuroendocrine abnormalities were correlated with increased hunger and appetite, which may lead to overeating and weight gain. Consistent with these laboratory findings, a growing body of epidemiological evidence supports an association between short sleep duration and the risk for obesity and diabetes.

In other words, your metabolism is wrecked and your appetite goes haywire.

This appears to be especially the case if your Stage 3 deep sleep is restricted or interrupted — even if your total sleep time remains the same. A University of Chicago study concluded that suppression of slow-wave “delta” sleep resulted in significant decreases in insulin sensitivity, which leads to reduced glucose tolerance and increased risk for type II diabetes.

Even a single night of partial sleep deprivation can induce insulin resistance in otherwise healthy individuals.

As Robb Wolf put it:

Sleep deprivation mimics many elements of the aging process. One could make the argument that how you feel when you are sleep deprived is likely how you will feel if you are both diabetic and old (sleep deprivation dramatically impacts insulin sensitivity). Improved sleep time and quality will help you: Lean out, avoid depression, autoimmunity, heart disease… It might even help you be a better athlete.

Stephan Guyenet has similar stuff to say:

Besides making us miserable, lack of sleep appears to predispose to obesity and diabetes, and probably sets us up for the Big Sleep down the line. I can’t say I’m surprised, given how awful I feel after even one night of six hour sleep. I feel best after 9 hours, and I probably average about 8.5. Does it cut into my free time? Sure. But it’s worth it to me, because it allows me to enjoy my day much more.

Want more? Sleep deprivation will jack up your cortisol — the hormone released by your adrenal glands in response to stress. “Even partial acute sleep loss” can negatively “affect the resiliency of the stress response and may accelerate the development of metabolic and cognitive consequences of glucocorticoid excess.” If you accumulate high levels of cortisol overnight, you’re more likely to be insulin resistant during the day, which in turn will derail your body’s efforts to efficiently process glucose. Your diet may be clean, but heightened cortisol levels will negate all your awesome Paleosity. Plus, chronically elevated cortisol levels have been linked with decreases in muscle tissue and bone density, elevated blood pressure, and lowered immunity. Fun!

Wait — what did you say? Oh, so you’re lean and insulin sensitive and a super-kick-ass athlete and think you can therefore get by with less sleep? Consider this: Studies show that even a “relatively low degree of sleep disturbance” can disturb the natural secretion of human growth hormone (HGH) that occurs while you sleep.

Sleep deprivation also impairs your body’s ability to recover from your crazy metcon beatdowns. According to U.C. San Diego study, lack of sleep results in reduced levels of Interleukin-6 (IL-6) — a cytokine that triggers an immune response to trauma — including normal microtraumas from exercise.

Not enough to convince you? Okay — how about this: Another effect of sleep deprivation is lowered testosterone. That’s right: Sleeplessness is not a sign of virility — it’s the exact opposite.

Want to get bigger, stronger and faster? Get enough sleep.

For those of you who care about your noggins, there’s even more to consider: Sleep deprivation will rob you of the brain-related benefits of REM sleep, which is essential for processing and managing everything from information and memories to emotions and stress.

Even if you like to pride yourself on being a lunkhead who cares not a whit about your brainpower or emotional well-being, think about this: REM sleep is the period when your brain transfers the muscle movements you learn from your short-term memory into your long-term memory. Your hippocampus downloads information to your neo-cortex so that you can recall — among other things — how to perform physical skills. In other words, don’t waste your time trying to perfect your snatch technique if you’re not going to get enough sleep.

Check out this handy infographic for more about the risks of sleep interruption and deprivation:

The upshot? Go to bed early. Try to wake up without using your alarm clock, or use an alarm that’ll gently rouse you rather than jolting you awake. (Gadget hounds: Try the Lark or Zeo.) Worried you won’t wake up in time for your early morning meeting or workout? THEN GO TO BED EARLIER. Make sure you keep your room pitch-black — no nightlights, no glowing LCD displays on your cell phone, clock, DVD player. Cover ‘em up if that’s what it takes. Get blackout curtains. The light’s bad for you and contributes to you getting fatter. And no, I’m not kidding.

I know I’m guilty of not always often practicing what I preach. (I’m still awake right now, after all.) I recognize that I’m skating on the edge of being chronically sleep deprived. But I want to turn that around. Part of why I wrote this post was to convince myself to get my butt into bed earlier.

So I’m off to bed. Are you?

Warmup

Samson Stretch

Shoulder Pass Thru

Figure 8′s

Shoulder Therapy

Thoracic Spine Mobility (Watch Video Below)

30 Double Unders

Hip Mobility

Foam Roll

WOD – Paleo Challenge WOD 1

“1 Mile Run”

then

“Tabata This”

Mobility Talk with Coach John D-mart

“Team WOD”

Words we live by!
“I hated every minute of training, but I said, don’t quit. Suffer now and live the rest of your life a champion.” – Muhammad Ali

Warmup

Samson Stretch

Shoulder Pass Thru

Figure 8′s

GHD Back Extension – 30

Wallballs  - 20

KB Swings – 20

Shoulder Therapy

Pistols – 8

Hip Mobility

Skill

“Overhead Squats”

WOD – Keep Your Head Up

21-15-9

OHS (95/65)

T2B

To Compete?

I wanted to touch on the idea of competition. The act of competing is a powerful stimulus and someone that has been recently underutilized by many at. I realize that we train against the clock in almost every workout, but an organized competition against others, either singly, or as part of a team is something that everyone should experience, and preferably experience on a regular basis.

Several people mentioned that they wanted to be a part of the Battle of the Forces, yet did not sign up. This is unfortunate. There is nothing that provides the motivation to train hard and meet goals like a competition. Having a date where you need to step up to the bar and put forth a maximal effort is uniquely powerful. Even those that do not think of themselves as competitive by nature feel butterflies in their stomachs before the starting buzzer sounds. When things start to hurt, the knowledge that others are counting on you to bring the suffering to a speedier end is highly motivating.

Many are reluctant to compete because they feel inadequate to the task, or that their fitness levels do not warrant display in public. This is a weak argument. While it is cliché to suggest that doing your best is all that matters, it is also true. The benefits that accrue from competition come primarily from besting yourself, not besting your opponent.

If you have not availed yourself of an athletic competition, it is time to set a goal. Whether you want to try your hand at CrossFit, Olympic Weightlifting, Powerlifting, Running, or whatever other sport you can think of, choosing to compete will result in increased focus during training and provide unusual satisfaction and enjoyment.

North Haven CrossFit has a history of bringing people to competitions. Ask any of the participants if they enjoyed the experience and the answer will be, almost without exception, “yes.” It is time to further that tradition. There will be competitions in the coming months. Make plans to be a part of them and reap the benefits.

WarmUp

Samson Stretch

Shoulder Pass Thru

Figure 8′s

Skin the Cat

30 Single Unders

Supermans – 10

Thoracic Spine Mobility

Shoulder Therapy

Skill

“250m Time Trial on Rower”

WOD – Vest of Tribulation

3 Rounds

5 – Muscle Ups

10 – Deadlift (190/125)

15 – Box Jumps (30/24)

20 – Walking Lunges

My Paleo Experience

Have to love our members here at North Haven.

I needed a push to start the Paleo challenge. I remembered the last challenge and knew the results were impressive (I saw the winners before and after pics) but I didn’t really think it was for me. After all, I’m not one of the elite athletes in the box, I’m just a three  times a week Crossfitting mom juggling job and home. I was out of town for the Sunday kickoff Paleo talk and was hoping this would be my excuse for skipping the whole damn thing… but my good friend convinced me that I could do anything for 45 days so I said why not. I weighed in, and I even took a before pic (never to be shared publicly!). I had no idea what I was supposed to do or how I was supposed to eat so I took my packet home and started to do a little more research. Eventually I downloaded Robb Wolf’s book and also talked to the coaches to get some friendly advice.

All in all, I’ve lost 13 pounds in  just shy of 6 weeks. Nobody is as shocked as me. I have never in my life literally melted away like this. Being shorter, this is a lot of weight for someone my height. And what’s so surprising is that it really wasn’t that hard. I know, I know, it sounds cliché. But it’s the truth. Once I committed, I went for it. Week 1 was hard because I think I was hooked on sugar and was slowly getting it out of my system. Week 2 was rough because I was bored with what I was eating so I reached out to friends and others at the box for advice on how to mix things up a bit. After week 3, it was a lot easier. I started seeing results – 5 pounds, then 6 – which was really motivating and kept me focused.

I was not a perfect Paleo follower. I probably ate too much fruit, especially dried fruit, because I just needed something sweet. I still had one diet soda (I know, I know) and I have the occasional glass of wine or a mixed drink or two on the weekend (no fruit juices, just vodka sodas mostly). Nonetheless, Paleo still gave me great results which is a testament to the power of eating clean.

During the challenge I reached new highs (actually noticing that I could run faster after losing the weight – that felt great!) and some new lows (did I really eat all of my Paleo Jerky I bought in 1 hour, Uh…Yup). But it was all worth it.

Thanks to North Haven for initiating the Paleo Challenge, and everyone in the box that was really helpful in keeping me motivated. And thanks to Coaches for the advice along the way. I read every word about Paleo that you write on the blog so don’t think that nobody is paying attention.

Now here’s the real challenge… can I live Paleo after this challenge is up? I’ll take it day by day but I’m gonna give it a serious try.

Warmup

Samson Stretch

Shoulder Pass Thru

Figure 8′s

Pushup Complex

Dips – 20

Reverse Grip Pullups – 10

KB snatches – 10 each hand

Skill

Work on a Weakness

WOD - Helen

3 Rounds

400m Run

21 KB Swings 1.5/1

12 Pullups

.

The 6:30 class on Friday will be cancelled along with the Oly Class on Saturday at 10.

Battle of the Forces WODs Announced

WOD 1 – 12 Minutes

10 Rounds of Cindy (5 Pullups/10 Pushups/15 Squats)

followed by max Ground to Overhead

Scaled WOD 1 – 12 Minutes

10 Rounds of Cindy (5 Jumping Pullups/10 Pushups/15 Squats)

followed by max Ground to Overhead

WOD 2 – 10 Minute  Cap

100 Double Unders

75 KB Swings 1.5/1

50 Box Jump Burpees

Scaled WOD 2- 10 Minute Cap

200 Single Unders

50 KB Swings 1/.75

25 Burpees

WOD 3 – 5 Minutes

Max Repetitions of Bear Complex 95/65

1 Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

WOD 3 – 5 Minutes

Max Repetitions of Bear Complex 55/35

1 Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

WOD 4 (Top Competitors in each division)

Kelly my hero!

Adam

Ron

Courtster

Warmup

Samson Stretch

Shoulder Pas Thru

Figure 8′s

GHD Back Extension

Hip Mobility

Shoulder Therapy

Walking Lunges

Plank – 2×30 Secs

Skill

“Squat Mobility”

3 Minutes in Squat position

WOD – Last Edition

3 Rounds

15 Wallballs

15 Hang Squat Cleans 115/75

15 Pushups

15 Sit Ups

Video Montage

Partner WOD

Goal is to get to 75 (75#/45#) thrusters before your face off buddy does
Person A does 7 burpees while person B works towards goal of 75 thrusters.
When person A finishes burpees, person B switches to burpees and person A works towards their 75 thrusters. When switch occurs the person doing thrusters sets the pace, they can rest as long as they want, once they touch the bar the burpee person can start.

Whoever gets to 75 thrusters first wins, the opponent must complete their 75 thrusters and an additional 20 burpees.

Warmup

Samson Stretch

Shoulder Pass Thru

Figure 8′s

Hollow Rocks – 20

Stirct Pullups – 10

Ring Dips – 10

Dive Bombers – 6

Hip Mobility

Thoracic Spine Mobility

Skill

TGU with bar

WOD –

5 Rounds

8 – Power cleans 155/105
10 – Chest to bar pull ups
12 – Kettlebell swings 1.5/1

Breakfast most important meal of the day

I am sure that everyone has heard the saying that breakfast is the most important meal of the day.  Well, there is a reason….. It is!  When you skip breakfast or limit your intake, you are prolonging your body’s natural fasting duration.  This results in increase insulin responses which ultimately leads to your body storing more fat.  A key to staying satisfied is making sure your breakfast contains protein.   A study reported in Obesity Research, found that women who added a little lean protein to their breakfast felt less hunger during the next four hours than those who ate a breakfast without protein. The group eating more protein – about 30% of total calories – kept more lean muscle than the group who ate the same number of calories but less protein. (www.webmd.com)

Benefits to eating breakfast include:

• Keeping your metabolism working at a higher rate throughout the day
• Blood sugar levels rise and remain higher for longer.
• Increase energy level throughout the entire day
• Significant improvement in concentration and productivity levels.
• More strength and endurance to engage in physical activity

5:30 class having a little fun!

Ron reppin the T2B

Guess Who?

Warmup

Samson Stretch

Shoulder Pass Thru

Figure 8′s

4 Rounds

10 GHD Back Extension

15 Squats

10 Kb Swings

Skill

T2B Progression

WOD – Skeptical

9 Min AMRAP

20 Double Unders

10 T2B

20 Pushups

Athlete Spotlight Krissy Bayer

This week’s Athlete Spotlight is the fun and loving Krissy Bayer.  For those of you who don’t know Krissy, I am shocked. All kidding aside Krissy is one of the people who brightens up a room. The way that she presents herself in our box brings fun and enthusiasm to every class (Yes, every class because she’s usually here for 4 hours a day!). Krissy is that girl that puts forth the effort day in a day out. Krissy is a great athlete, but what is truly amazing is the results that she has seen over the last year. Everyday she spends extra time working on different weaknesses. The determination and will that she has is truly inspirational.

Besides just being the person that she is, Krissy is also has a heart of gold.  She is one of the most pleasant people you will ever meet, and trust me you won’t forget her! We couldn’t be happier to have Krissy at our box, and as a member of our CrossFit family. She truly brings out the best in all of us!

Name: Krissy Bayer
Height: 5’4″
Weight: 134 lbs.
Age: 42

Q: How long have you been a member at North Haven CrossFit?
A: I have been a member at North Haven CrossFit for over a year, actually since day 1!

Q: What is your day job?
A:I am the City Sealer for weights and measures. I work for the New Haven Health Department

Q: What is your athletic background?
A:  I played co-ed tournament softball, now I play volleyball, softball, and dominate Crossfit.

Q: What is your favorite strength move?
A: I love Deadlifts.

Q: What is your favorite met-con?
A: I like Annie, because I am a big fan of double unders now that I can do them!

Q: What is your proudest achievement?
A: My proudest achievement is probably graduating from college with my Masters degree at age 38. CrossFit wise, the day I completed my first Rx WOD was pretty awesome.

Q: What is your most desired goal?
A: My biggest goal right now would have to be to do a unassisted pull-up

Q: What do you enjoy most about CrossFit?
A: I love the WODs, and I also like the atmosphere and how there is so much camaraderie. Also the fact that CrossCuisines is in my life. My eating habits have changed dramatically and without CrossCuisines I wouldn’t have been able to stick to Paleo.

Q: Whats you favorite memory from North Haven CrossFit so far?
A: The 1 year anniversary party was pretty sweet! When I first started CrossFit I was a totally different person. Looking back it has been a great journey for me.

Q: How has CrossFit changed your life?
A: It has made me mentally and physically stronger. It has given me positive self-esteem. It just made me realize that no matter what age you are you can achieve your goals.

Important Stats:

FGB 265, Power Clean- 95, Deadlift 205, Front Squats 115, Annie – 8:32

Gotta love her!

Warmup

Samson Stretch

Shoulder Pass Thru

Figure 8′s

Hip Mobility

Shoulder Therapy

Double Unders – 50

Walking Lunges – 20

GHD Back Extension – 20

Skill

“Hollow Rocks”

WOD – Wa Wizzle

21-18-15-12-9-6

SDHP 95/65

Wallballs 20/14

Box Jumps 24/20

Preparation

Preparation and routine have become a big staple of mine in working out over the years. Do you have anything set in place that you always do before you workout? I’ve heard a lot of people say, “I always do __________ because it works for me.” I agree that having a plan that is consistent is helpful, but could there be something that works better? How much better has your current routine consistently gotten you.

One of the keys of what we do at CrossFit is that it’s, “constantly varied.” If what we do is constantly varied, then why would you have the same daily routine for what you do? Do you prepare for a max effort day with the same routine as a 45 minute metcon? The different physical demands you are asking of your body, also demand different methods of preparation.

The tricky part is finding what works best for you. Not everyone is going to respond equally to the same protocol. I can’t compare myself to anyone else because of: size, weight, age, injuries, mobility, daily workload, sleep quality, imbalances, etc.
Without going into too much detail look at your nutrition, supplementation, and mobility routines. Do you treat it the same every day for whatever your task at hand is? Pay attention to those things, take note after your workouts. Did it keep you going through the necessary time? Did you fall off a cliff at x minutes of the workout? Take note and be open that there may be something out there is better. Communicate with other members of the gym on how they prepare.

Eddie hitting that triple extension

Megan

Great Elbows Christian

WarmUp

Samson Stretch

Shoulder Pass Thru

Figure 8′s

OHS PVC pipe

Dive Bombers

Foam Roll

Spend 5 minutes working on a hard weakness

Skill

“’1 RM Deadlift”

WOD – 4×4

4 Min AMRAP

10 Push Press #95/65

10 Pullups

REST 4 MINUTES
4 Min Amrap

10 KB Swings 2/1

10 Hand Release Pushups

Blog from one of our memebers!

“Have you ever had a craving, for something that is good for you do course, so intense that you felt you could not get enough of it? Well that’s how I feel about CrossFit. All my life I’ve enjoyed intense fitness training session, but this is more than had hoped for when I tried CrossFit for the first time. I’ve been “CrossFitting” for approximately nine months and love every minute of it. Call me a sadist, a masochist, call me crazy for enjoying the intensity of the training sessions, but when I miss a day of training I literally go into what I call “withdrawals”. I become irritable until I am able to go to the “Box” and have an intense workout. At that point I’m refueled until the next training session.

I’ve come to crave the WODs so much, that four days after surgery on my right hand (my dominant hand), I had to get back to the “Box” and the CrossFit training. Though I did not have the use of my right hand the Coaches were able to modify the workouts so that the intensity was still high. One would think that the Coaches would “lighten up” on the training sessions because I was not one hundred percent, however, think again. They each seem to know how far they can push each of us, and they do push us, to the next level.

This is a very close group of people (Coaches and members), from all backgrounds who have one very big thing in common, CrossFit. Every member becomes a part of the “Family” (Fam). We help each other and we encourage each other if, and when it’s needed. I believe this is a part of the addiction. I know that if I’m having a bad day (not putting one hundred percent into the training session) there is always someone there to encourage and/or push me, like only family members can. This group of people is truly special and I’m happy to be a member of a “Family” such as this, while “fueling my addiction”.

Warm up

Samson Stretch

Shoulder Pass Thru

Figure 8′s

Thoracic Spine Mobility

Leg Swings – 20 each leg

Pushup complex

Skin the Cat 5

Calf raises 10 each leg

Double Unders -50

WOD

Teams of 2:

Both partners must complete the entire work out in full. Partners will complete all runs together then alternate movements back in the box. As partner A does 21 thrusters partner B is completing 21 pull ups. The partners will switch then they can advance.

For time:
Run 400 meters : Both partners must run together carrying a 45/25lb plate.
95 pound Thruster, 21 reps
21 Pull-ups
Run 300 meters: Both partners must run together carrying a 45/25lb plate.
95 pound Thruster, 15 reps
15 Pull-ups
Run 200 meters: Both partners must run together carrying a 45/25lb plate.
95 pound Thruster, 9 reps
9 Pull-ups

Warmup

Samson Stretch

Shoulder Pass Thru

Figure 8′s

20 Air Squats

15 Pushups

10 Pullups

Thoracic Spine Mobility

Skill

“KB Swings”

WOD - “Unbroken”

For total work time and in unbroken sets: - 25 Minutes to get as high up as you can

10 – 20 – 30 – 40 – 50….60???

Wallballs 20/14
Russian Style KB swings 2/1.5 (Eye Level)
Double-unders / High Knee Tucks (No singles)

Rest as needed between rounds; you will not be able to move onto the next set unless you did the previous set unbroken (THIS INCLUDES THE DOUBLE-UNDERS).  You may need to use a lighter ball, kettlebell and/or pick a lower number of double-unders to complete each set.

Dig DEEP to get through the bigger sets.  If you drop that wallball or kettlebell you have to start over on that set. Or Rest with wallball in hand. Must be in motion at all times during the set.

Why You Need to Get Stronger

“Strong people are harder to kill than weak people, and more useful in general.” ~ Mark Rippetoe

There are plenty of good reasons to get stronger: a faster metabolism, stronger immune system, decreased fatigue, increased bone density and self-confidence, just to name a few. Chances are you’re not doing enough strength work each week. How do I know? Because most CrossFitters are addicted to the big sexy metcon and neglect overall strength development. Why is that? Weightlifting is uncomfortable. Metcons are uncomfortable but it’s a different kind of uncomfortable. In weightlifting, the barbells are heavy (as they’re supposed to be) and looking at a barbell with lots of plates on it can be intimidating. Why would anyone ever need to squat that much? What’s the benefit to putting that much weight overhead, or pulling such large loads from the ground?

Put on your learning pants, kids. It’s time to discuss some common misconceptions about strength training.

Won’t I get bulky if I lift heavy weights? This is one of the first misconceptions you hear out of people opposed to weightlifting. It’s damn near impossible for women to get crazy bulky, even if they wanted to, simply because women have about 5% to 10% of the testosterone that men have. You certainly can get bigger if you want to, but that’s mainly determined by the kinds of food and quantity you’re putting in your mouth hole. You can just as easily lean out as you can bulk up by lifting heavy weights. A quick Google image search of Olympic weightlifters in any class under “heavyweight” will show dense, strong, toned physiques. As all the trendy CrossFit shirts say: Strong is the new skinny, and strong is sexy.

I just want a toned {insert body part here}, so I’ll just stick to bodyweight movements and light weights for high reps. And I just want a pet unicorn. Bodyweight movements have their place in overall fitness and strength, but to truly get stronger you need to apply force and stress from an external load; in this case, heavy weights on a barbell. This will get you stronger.

But what about gymnasts? They’re ripped and all they do is bodyweight movements. They also can fit inside my pocket. If you trained for multiple hours everyday since you were 6 years old, you’d be a bodyweight beast too. And since my time machine is at the body shop right now, you’ll have to settle for getting strong the old-fashioned way, and barbells will allow you to get stronger faster. Getting stronger leads to more muscle, and more muscle means less fat. Getting toned just means getting lean and strong. Want an butt you can bounce a quarter off of? Make sure to squat and deadlift every week.

What about the long metcons? I don’t feel like I’m getting much of a workout if I don’t get my heart rate up. Just because you’re not doing a 20-30 minute metcon doesn’t mean you’re not getting a great workout. Do a legitimate cycle of strength training. If you’ve hit a plateau in your weight loss or changes to your body composition, a cycle or two of strength-biased training with shorter metcons could be just the thing to reboot your system.

I’m going to let you in on a little secret. You want to know how to become a better CrossFitter? How to start destroying WODs in leaps and bounds? It’s real simple: Get stronger – both physically and mentally.

Look at the top CrossFitters and you’ll see a common thread running through the majority of them: they’re all really strong. You too could have a sub 3-minute Fran time if a 95 lb thruster feels like you’re using a pvc pipe. The people who crush CrossFit workouts do so first and foremost because the weights feel light to them. So, if you want your metcons to suck less, get stronger.

CrossFit aside, do you think you possess the speed and strength to get yourself out of a life-threatening situation? I’m not talking about being cornered in the tunnel of a sports arena by 100 ninjas. That’s ridiculous. Ninjas don’t watch sports. I mean would you be able to sprint into the street in time to scoop up your child from being hit by a reckless driver? Or, when you’re older, have the strength to pick yourself off the ground if you were to fall? These are real life situations that people deal with. Chances are you’ll never find yourself hanging over the side of a cliff by one arm while holding your falling spouse and trying to pull him/her up to safety, but wouldn’t you like to know that you could?

Becca working that triple extension

Matt and Christian

Jeff muscling it!

Warmup

Samson Stretch

Shoulder Pass Thru

Figure 8′s

Skin the Cat

Overhead Squat (Hands Overhead) – 10

GHD Situps – 20

Supermans – 10

Pushup Complex

Handstand Holds 3X10 secs

Skill

Ring Rows

WOD – Definition

15 Min AMRAP

5 Clean and Jerks 155/105
3 Muscle Ups (9 Ring Rows or Pullups / 9Dips)

We are now offering a Mobility WOD on tuesdays at 4:00pm. This is a chance to come in a work on some flexibility/ mobility issues that you may be experiencing durings the WODs. The Mobility WOD will allow a chance for you to learn new and innovative ways to stretch and feel more comfortable with your body.

Battle of the Forces competition is right around the corner. Make sure you sign up if you have not already. This is going to be an epic event not only for the competitors, but for the spectators as well.

It’s Not All Brute Strength

Let’s talk about strength, mental strength.  I’m sure you all know what I mean when I say that. Ever had that little voice in the back of your head that asks “‘why am I doing this?” or says “I can’t”? Your mental strength is just like any other skill we do in CrossFit and can be developed the same way!  Here are a few tips from a recent article on the CrossFit Games website:

Spending energy thinking and reacting to uncontrollable factors will lead to major letdowns in your performance. Telling yourself you are tired will cause you to slow down.  Your thoughts and emotions will simply make or break your performance, regardless of your unbelievable physical capacity. You cannot be consistently successful in CrossFit with a poor mindset.

Start conditioning your mind. Train it, and continue to condition your mental game. Trying to quickly answer “how do I improve my mental game” is like trying to quickly explain “how do I get better at CrossFit?” But, here are five solid tips.

1. Realize every single competitor wishes he or she were more prepared, had just a bit more time to train weaknesses, or could be a little stronger. You are a work in progress and are simply seeing what you are capable of at this moment. You have trained hard and you are as prepared as you need to be to compete your best.

2. Create a ‘go to’ mantra. This is your thing, true to you, that will get you going when you’re flat out exhausted between reps or stuck at a movement. Keep it short and sweet. (Take Migs for instance, he looks down at his shoes and sees the initials of soldiers who paid the ultimate scarifice. With a thought like that in his head, it motivates him to keep pushing.)

3. Get in your zone; focus on your space and your bar. When it is go time, bring your focus to your movement, your steady breathing and your positive thoughts and mantras. Keep your stare intent and focused in your zone.

4. Negativity kills. Listen to what you are saying about the workouts, your coaches, competitors, and how HQ runs the event. Negative talk gets you nowhere and has a detrimental “carryover effect” to your actual performance. Try doing a max L- Sit telling yourself that you suck, you are weak, and you can’t do it anymore because it’s too hard (repeat that over and over in your head). Try again saying “strong as hell, nothing can stop me, this is easy.” You choose your words, vocally and internally. Choose positive ones.

5. Break your reps and sets down. Before a WOD, think and visualize through the entire workout and each movement completely. During the workout, take it set by set, tell yourself, “just three more” or “one minute of work.” Break down long AMRAPS and lots of reps into shorter (or smaller) portions. You can always get yourself to do two of anything. Don’t think about all aspects of the workout you still have to complete. During WODs, you are going to be forced outside of your comfort zone. Throughout your week, you will have to make thousands of choices that will determine exactly how well you perform.  Your outcome will be defined by your good or bad mental choices, not by how quickly you can move weight. As an athlete, you must recognize that you have the ability to control and choose your confidence level, your reactions to setbacks, what you say to yourself and others, your courage and ability to persevere through tough spots, your body language, and what you focus on. The athletes who are able to make the best choices about these mental components are the ones who will have the best results.

Endurance class working hard!

Sarah!

Warmup

Samson Stretch

Shoulder Pass Thru

Figure 8′s

Shoulder Therapy

Inch Worms – 6

Single Unders- 30

Skill

“Parallette L sits”

WOD – Black Betty

100m Sprint

40 Air Squats

40 Double Unders

200m Sprint

30 Air Squats

30 Double Unders

300m Sprint

20 Air Squats

20 Double Unders

400m Sprint

10 Air Squats

10 Double Unders

Almost half there

So here we are at day 17 of our 6 week Paleo Challenge. I hope everyone is still going strong and eating clean feeling better and looking better also. I know that so far I have heard of numerous people down any where from 5 to 20lbs already and we are just half way through. That is so awesome to see and hear. I know that all of our trainers and I have been able to see a difference in many of you as far as how your workouts are going during and recovery time after. Now I know that during a WOD it’s terrible no matter what is happening and what your eating, but hopefully if you are eating strict Paleo, you have been able to feel that little bit inside of you being able to keep going and not just stop and visit your good friend pukie.

A few things that I want to brush on however, is that even though this is called the Paleo challenge, our goal is that everyone takes this on as an everyday lifestyle. Maybe not as strict as we are for this  6 weeks, but for the most part eating Paleo on an everyday basis with the occasional cheat meal 1 time a week or so. This is not just to lose weight but promote healthy muscle growth and fat loss at the same time. The CrossFit lifestyle is all about eating healthy to sustain life for everyday function in the real world, as well as to be able to have an overall active and healthy way of life. Our world has gotten so fast that we have forgotten how to work hard to achieve something.We have become very lethargic and sedentary in everyday life. Our goal through this 6 weeks is to detox your body from the junk that you normally eat and reset yourself to start over with healthy choices. This will in return promote a very active lifestyle and promote a better overall quality of life.

Hopefully by now everyone has seen some type of results and is over the cravings of junk! Remember whatever you put in your body is what your going to get out of it. If your putting junk in then your going to get junk out, If your putting clean foods in then your body is going to be able to perform at a higher level. If anyone feels like they have gotten to a plateau and has stopped losing weight then here are a few things to remember…

• Make sure you are eating every 3-4 hours. Going all day without eating slows the metabolism down and makes the body start to store fat, which makes body goes into shock mode.  You have to eat more to lose more!!
• When you eat always make sure to eat your protein, carbs, and fat every meal.

• Stay hydrated. make sure to be drinking plenty of water throughout the day to keep your body flushed out.

Again I hope everyone is working hard. We are almost there. Stay strong it will pay off by the end .

Kristen!

Anyone else feel like this during the wall climb?

WarmUp

Samson Stretch

Shoulder Pass Thru

Figure 8′s

Russian Twists – 20

Strict Pullups – 10

Ring Dips- 10

Skin the Cat

Skill

“OHS”

WOD – Jeremy JR.

21-15-9

Overhead Squats 115/75

Burpees

Video Montage

Warmup

Samson Stretch

Shoulder Pass Thru

Figure 8′s

Thoracic Spine Mobility

Single Unders – 40

GHD situps – 20

Shoulder Therapy

Dive Bombers – 6

Skill

Taters

WOD – Daniel Son

25 Deadlift -135# M/95# W
25 Double KB Swings -1.5 pd M/1 pd W *
25 Pushups
25 Clean and Jerk -135# M/95# W
25 Pullups
25 Taters -1.5 pd M/1 pd W **
25 Box Jumps -24″ M/20″ W
25 Wall Climbs ***
25 Knee-to-Elbows
25 Double Unders

Warmup

Samson Stretch

Shoulder Pass Thru

Figure 8′s

Skin the Cat

Thoracic Spin Mobility

Single Unders – 40

GHD back extensions – 20

Hip Mobility

Saturday Team WOD

20 min AMRAP

100m Partner Carry

20 Power Cleans – 115/ 75

20 Burpess

Partners must finish task before team can head out to run. You can partition the reps any way you would like.

Nice Open Hips Mike

Bobby V representing

KC

Jeff

Terry

Whatta Say!

Beautiful Day Today for a little running

Derra-ik

Warmup

Samson Stretch

Shoulder Pass Thru

Figure 8′s

GHD Back Extensions – 20

Dive Bombers- 8

Pullup Holds 3×10 secs

Shoulder Mobility

Pushup Complex

Skill

“Dead Bugs”

WOD – Jump, Swing, and Wail!

5 Rounds

15 Kb Swings 1.5/1

15 Box Jumps 24/20

400m Run

Eliminate Legumes, Starchy Vegetables

The Paleo Diet is based on the way our ancestors ate prior to the invention of agriculture.  Sure, there’s some gray area and because we weren’t there with video cameras, we don’t know exactly what Paleo man ate (see Bones, I’ve acknowledged this fact); however modern science, anthropologic studies, and carbon dating has given us a pretty good idea.

From a Paleo perspective, legumes and starchy vegetables are not included in the Paleo Diet because Paleo Woman did not consume them on a consistent basis (if at all) prior to the rise of agriculture. From a scientific, nutritional, and molecular perspective legumes and starchy vegetables are not fit for consumption because of their antinutrient content which includes lectins and saponins (Google them, it’ll be good research).  These antinutrients wreck the hormonal and immune systems.  Legumes and starchy vegetables are also not edible unless cooked.

“Increased intestinal permeability has been associated to many chronic low-grade inflammatory and autoimmune diseases, such as celiac disease, rheumatoid arthritis, type 1 diabetes or multiple sclerosis. Lectins and saponins are able to increase intestinal permeability hence increasing the risk of inflammatory diseases.”

Legumes and starchy vegetables have the following characteristics:
· Cooking destroys most but not all of the toxins. Insufficient cooking can lead to sickness such as acute gastroenteritis.
· They are all rich sources of carbohydrate, and once cooked this is often rapidly digestible, giving a high glycemic index (sugar spike)
· They are extremely poor sources of vitamins (particularly vitamins A, B-group, folic acid and C), minerals, antioxidants and phytosterols.

Therefore diets high in legumes and potatoes, as well as grains:

· Contain toxins in small amounts

· Have a high glycemic index (ie have a similar effect to raw sugar on blood glucose levels)

· Are low in many vitamins, minerals, antioxidants and phytosterols- ie they are the original “empty calories”

· Have problems caused by legumes and potatoes displacing other foods

Like Father - Ray!

Like Son - Jared

Mark

Warmup

Samson Stretch

Shoulder Pass Thru

Figure 8′s

Dynamic 90s

Thoracic Spine Mobility

Super Mans

Skin the Cat

Skill

“1 Minute Max Burpees”

(Open your hips)

WOD – Spynx

21-15-9

Wallballs 20/14

Pullups

Deadlifts 185/115

Blog by Coach Sway

This is my first blog, but something that I wanted to write about is Coaches vs. Athlete relationship. Also, I will like to start off by saying that it’s not about who’s a beginner and who’s a average/advance crossfitter and who will i choose to coach or provide information to. I love coaching both and whenever I see a flaw or something that will make them better I will tell them. I have coached for the past year and a half and my passion is coaching beginners. There are several reasons why. The reason I enjoy coaching beginners, and those that are fresh to Crossfit, is because they are like babies. They are like sponges. They are constantly taking in information, constantly THINKING about the movements. Sometimes thinking how to make it easier, or work for THEM. This attribute that they have, we as advanced or proficient Crossfitters, must hold on to. But at times fall well short of listening, paying attention, learning, researching and finding ways to become better. We must not think that we are better and can’t learn any more. Crossfit has many movements. Movements that at ONE TIME, all can not be mastered at ONCE. There is so much to learn. There will be times where you become really good at one movement and start to lose a little from another. We (average to advance crossfitters) tend not to listen to the coaches when a movement comes up that you are familiar with and we think we have it all covered. Crossfit is ““constantly varied, high-intensity, functional movement.”.” With that said, you have to look at this statement and calm yourself down when you think you “have it all.” I think as a Crossfit athlete you have to be constantly thinking on how to make yourself better, and I’m not talking about physically, but as a technician to these “constantly varied, high-intensity, functional movements”. We have to continue to find ways to be more efficient with that movement, whether it’s a Snatch, Power Clean, (all oly lifts), (all body movements), etc. I believe that the beginner crossfitter will benefit MORE then someone that has been doing Crossfit for a while. I’m not talking about performance wise. I’m talking about knowledge and learning how the body works and what works for them. Why? Because they are constantly thinking. They are more conscious of their body movements and they are more apt to LISTEN. Advance Crossfitters almost instantly put this wall up and think that they can’t learn. The crossfitter that will become great is the crossfitter that this always striving to become a text book lifter. I believe a EX-Oly lifter can be a better Crossfitter then someone that started with Crossfit as their foundation, mainly because they have awesome technique in the Oly lifts.

NOW, there’s a flip side to all of this. There is something about a average/advance (A/A) Crossfitter that I love. A/A Crossfitters are like 5 year olds. What I mean by that is that they are FEARLESS. Tell an average crossfitter that they can’t do 100 burpees, 90 double unders, and so forth (insane workout) and can’t do it under so and so TIME. They WILL go at it and chase that time down like it stole something from them. A/A Crossfitters have big hearts. A/A Crossfitters have no quit in them. They will choose to die before they give up. They are Spartan Warriors. I have seen this time after time. This character that they have developed didn’t happen overnight. This happened over 100′s of WODS. With each WOD underneath your belt you become a strong person, not just physically but it does a transformation on your MIND. It makes you a believer of yourself and your capabilities. It’s like a drug. It makes you believe in yourself when the odds or the WOD isn’t in your favor. You attack it as if you have been there and you have been there. A/A Crossfitters KNOW that dark place well. They have been there numerous times and aren’t afraid of the dark. That dark place is when your muscles are on fire, you can’t catch your breath, sweat is in your eyes, you can’t stand up straight, “quitting” is nagging and tugging at your mind and trying to make you STOP but because you’ve heard that voice in your mind so much in your early days of your CF career you know how to mute it like that nagging person at your job. This doesn’t happen over night and the transformation is a process that much happen. If you look at the attributes of a beginner and the attributes of a A/A Crossfitter, you have a GREAT HUMAN. You have a person that listens, learns, an intuitive person that is always seeking for ways to improve, a challenger, team member, contender, warrior with no quit in them and one of a strong mind, soul and spirit. But because we are humans, we forget where we came from and might slack in our other attributes that we once possessed. Hold on to all these attributes and not only will you be a better Crossfitter but you will be a good human to our society. This is partially why I love Crossfit and the Crossfit community.

Dercole breaking it down!

KristIn!

Lisa N

Warm up

Sampson Stretch

Shoulder pass through

Figure 8′s

5 – 10 sec L-sit holds

20 windshield wipers: 10 each way

Skill/Strength

Bench Press

8×3 work up to three rep max

WOD

Annie:

50-40-30-20-10

Double under’s

Abmat Situps

Pre-Workout

Okay, I have a confession. I am somewhat neurotic. I love writing to-do lists, crossing things off my to do lists, scheduling every minute of my day and trying to be as productive as humanly possible throughout the day (I often fall well below my standards of efficiency). If you know me well, this isn’t a confession. You have probably already diagnosed me with many neuroses that revolve around my love of being productive. Sometimes my love of productivity will even be applied to other people (I can be a little overzealous). Case in point, this article.

I often see people arrive for a training session 10-15 minutes early. This is a substantial amount of time in one’s day that can be filled with all kinds of things to make you a better person (besides lifting heavy weights, which automatically makes you a better person). I see many members use this time to mingle, roll out, etc., which is fantastic. However, I often see people unsure of what to do before class begins and hesitantly stand by the door, wishing they hadn’t arrived so early. Well, I am here to help make your day even more productive with a few things you can do with that 10-15 minute timeframe! Get out your note pads and get ready to write a to do list on self-improvement before your training session!

1. Address your business! Everyone has their own mobility issues and it is important to address them. If time allows, we will often mobilize a particular joint at the beginning of class. However, if you are looking to improve your performance, increase your range of motion or just have less pain, then take some time before class to address your particular issues. Here are a few drills that can be helpful to many CrossFitters:
* Hamstring Flossing
* Shoulder Internal Rotation Drill

for more ideas search the MobilityWOD website.

2. Practice your jump rope skills. It is hard to get better at a skill, like double-unders if you have limited time to practice. If improving your double-unders is one of your goals, then carve out a few minutes before class to work on them.

3. Work on your pull-ups. Work toward getting a strict pull-up. If you’re working toward kipping pull-ups, understand they are a skill that definitely needs to be practiced. Practicing your kipping pull-ups in the middle of your workout, while fatigued, is probably not the best idea. Take some time before class to work on the movement. If muscle-ups are your weakness, apply the same principles.

4. Work on your gymnastics. Lets be honest, if you haven’t done gymnastics since you were in the womb, then this is probably an area that you should work on. Gymnastics covers a broad scope of movements, ranging from hollow rocks to L-sits to toes-to-bar. Carl Paoli has done a fantastic job of putting up informative instructional videos for many gymnastics movements. Check out his blog, GymnsasticsWod.com, to find something that is appropriate for your athletic ability to improve upon.

These are just a few ideas on how to spend your 10-15 minutes before class starts.

WarmUp

Samson Stretch

Shoulder Pass Thru

Figure 8′s

Supermans

Dynamic 90′s

Squat Therapy

Pullups – 15

Skill

“Box Jumps”

WOD

“12 Minute AMRAP”

8 Box Jumps 30/24

4 Clean and Jerks 185/105

8 Bar Pushups

“The Manipulated Food Chain”

Every living thing requires energy to live. A food chain shows how each living thing gets food, and how nutrients and energy are passed from creature to creature. Food chains begin with plant-life, as plants use sunlight, water, and nutrients to get energy in a process called photo- synthesis. Herbivores eat these plants for energy and we human beings, as omnivores, get our energy from eating a combination of these plants as well as eating the animals that eat these plants and their byproducts. But what if human beings get in the way of Mother Nature and manipulate the food chain? How does this change the makeup of the animals that we eat and affect our health and performance in the gym?

We all learn about food chains in biology class. For example, man eats cow and cow eats grass. But in 2010, that is not the way food chains work anymore in the commercial food industry. Nowadays, a typical commercial food chain looks more like; man eats cow, cow eats corn and soy, anti- biotics, hormones, other drugs, and up until recently, cow eats other cow’s parts. The same problem applies for com- mercial chickens and farm-raised fish.

In nature, chickens aren’t vegetarians, they are omnivores. The ideal chicken is free-range, eating numerous bugs and wild plants and consuming 30% of their calories from grass. Moreover, like commercial chicken, farmed fish are fed corn, which is for the first time in history introduc- ing Omega-6 fatty acids into the ocean’s food chains. The entire ocean food chain is based on single-celled, green plankton, which is the “grass” of the sea. Plankton has no seeds, so all wild seafood has only Omega-3 fats.

There are two main kinds of fatty acids: Omega-3 and Omega-6. Omega-3s come from the green parts of plants, while Omega-6s come from the seeds of plants. We need approximately equal amounts of Omega-3s and Omega- 6s in our bodies. But because of feeding our livestock corn and soy rather than grass, we are consuming huge pro- portions of Omega-6 and very little Omega-3. Meat and dairy products from animals fed a high-grain diet have up to ten times more Omega-6s than products from grass- fed animals. Consuming high levels of Omega-6 raises our “bad cholesterol,” and keeps our “good cholesterol” low. Consuming equal amounts of Omega-3s and Omega-6s raises good cholesterol and lowers bad cholesterol.

Why is it so important to eat animals that eat what nature intended them to eat? For example, grass-fed beef is better for human health than grain-fed beef in ten different ways, according to the most comprehensive analysis to date. A joint effort study in 2009 between the United States Department of Agriculture (USDA) and researchers at Clemson University compared grain-fed beef, and grass-fed beef and found that grass-fed beef was: lower in total fat, higher in beta-carotene, higher in vitamin E (alpha-tocopherol), higher in the B-vitamins thiamin and riboflavin, higher in the minerals calcium, magnesium, and potassium, higher in total Omega-3s, a healthier ratio of Omega-6 to Omega-3 fatty acids (1.65 vs. 4.84), higher in CLA (cis-9 trans-11), a potential cancer fighter, higher in vaccenic acid (which can be transformed into CLA), and lower in the saturated fats linked with heart disease.

How does the makeup of food affect us? Most people think protein is protein, carbs are carbs, fat is fat, and calories are calories; and all that matters is the calorie count and the grams of protein, carbs, and fat in a particular food. The truth is that nutritional fact panels will only tell part of the story and explain nothing about the quality of the food you are eating. For example, according to French researcher Gerard Aihaud, “Omega-6 is like a fat producing bomb…” commenting on the results of a new study showing that mice fed the amount of Omega-6 fatty acids present in the modern western diet grow fatter and fatter with each succeeding generation and have the warning signs of diabetes versus mice who eat a healthy balance of Omega-6 and Omega-3 with equal amounts of exercise . This study suggests that if we switch to food with a healthy balance of Omega-6 and Omega-3 fatty acids, we will be leaner and healthier.”

Warmup

Samson Stretch

Shoulder Pass Thru

Figure 8′s

Thoracic Spine Mobility

Leg Swings – 20 each leg

Pushup complex

Skin the Cat

Calf raises

Double Unders

Partner WOD -

200m Travelling Burpees

50 Thrusters 95/65

400m BB Farmer Carries (85/65)

50 Thrusters 95/ 65

Pick a partner of similar weight & strength.  Partners must stay together the entire time. Partners alternate burpees and carrying the weights.

OLY class, we will be working up to our 1RM clean. If you plan on participating, you can not WOD in the morning.

Still Funny

Warmup

Samson Stretch

Shoulder Pass Thru

Figure 8′s

Dynamic 90′s

Handstand Holds 2x20sec

Strict Pullups – 10

Russian Twists – 20

400m Run

Skill

“Rower”

WOD – Paleo Challenge WOD 3
Fight Gone Bad

Three rounds of:
Wall-ball 20/14
Sumo deadlift high-pull 75/55
Box Jump, 20/18
Push-press, 75/55
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Regular classes this weekend!!

.

Athlete Spotlight

This week’s Athlete Spotlight is the very strong and handsome 9am regular, Nick Langello.  Nick is that guy that puts forth the effort day in a day out. Nick is a great athlete, but what is so remarkable about him is his amazing progress over the last year.  It seems like every time he comes in he is putting forth more effort to not only better his weaknesses, but also to better himself.  Nick exemplifies the fact that you can indeed just keep getting stronger and more fit with no real end in sight. And while he has been making all of this progress, he is a father of 2 boys, and successfully shares his passion with his wife, Helen.

Besides being an impressive athlete, Nick is also an impressive person.  He is one of the most pleasant people you will ever meet – and at 9am!  Nick is funny, smart and supportive, as well as being a true family man and a successful businessman.  Nick is one of those people who promises to have no limits and just continue to make impressive gains — at the gym and in life.

Name: Nick Langello
Height: 5’10″
Weight: 200 lbs.
Age: 43

Q: How long have you been a member at North Haven CrossFit?
A: Just about a year, give or take a couple of days!

Q: What is your day job?
A: Real-Estate agent

Q: What is your athletic background?
A: I played football from 2nd or 3rd grade. I actually played 1 year of semi-pro ball. I played Basketball and Baseball on and off as well.

Q: What is your favorite strength move?
A: If I had to choose, back squats would be my best movement.

Q: What is your favorite met-con?
A: I really like the rope climb WODs because it is something I have never dibt before I started CrossFit.

Q: What is your proudest achievement?
A: Besides that rope climb, I would definitely say that the 5k run I did with our group of Crossfitters. Also my mile run time has gone down to where it was when I was a younger.

Q: What is your most desired goal?
A: For fitness it would be to get double unders and kipping down. They are my two biggest weaknesses.

Important Stats:
Fran – 7:45, FGB 272, Power Clean- 215, Deadlift 325-x2, Front Squats 215×5

.

Warmup

Samson Stretch

Shoulder Pass Thru

Figure 8′s

4 Rounds

15 Squats

10 Pushups

10 Abmat Situps

Skill

“2 Minutes max Single Unders”

WOD – Impresionante

4 Rounds

400m Run

10 Deadlifts 185/115

10 T2b

10 Burpees

Never Say, Never

Some time ago, you walked into North Haven CrossFit for the first time. You stared wide-eyed at the people working out shirtless. They were sweating, grunting, and they appeared to be in great pain. For a moment, you considered turning around and leaving.

“I could never do what they’re doing. This looks WAY too hard. I’m not in shape enough to be here.”

But you stayed. You took a deep breath, filled out the waiver, and started the most amazing journey of your life. This isn’t the type of journey with a map and GPS. This journey can take twists and turns that you were never expecting!

Do you remember you back then? I do. I remember each and every one of you when you first walked through the door at our gym. I can remember how nervous and shy you were. Do you remember working out in Onramp? Do you remember feeling embarrassed the first time you tried to get in and out of a pull-up band? Can you remember the absolute terror you felt when you came to your first “real class” outside of ramp-up?

You remember, right? Of course you do. Know what else I remember about you? I remember all the things you told me that you’d never be able to do. You’d never get that first pull-up. You’d never be able to do a whole workout Rx’d. You’d never be able to lift weights like everyone else. You’d never feel good enough about yourself that you could do a workout without a shirt in front of other people.

And look at you today. Look how far you have come since you first walked through my door. You have gotten stronger, faster and healthier. Your self confidence is higher than it has ever been. Perhaps you even use a picture of you working out as your Facebook profile picture. And maybe, just maybe, you can’t stop telling everyone you know about this little thing called “CrossFit” that has completely changed your life.

WarmUp

Samson Stretch

Shoulder Pass Thru

Figure 8′s

Overhead Squats PVC Pip

GHD Back Extensions – 25

Ring Dips – 10

Foam Roll

Work On a Weakness

Skill

“Strict Pullups”

WOD – Paleo Challenge WOD 2

“Randy”

75 Snatches 75/45

Coffee?

Most people “think” they need coffee. This is mostly because of lack of sleep and chronic stress, creating an unhealthy balance of energy and addiction to coffee. There are mixed studies regarding the benefits of coffee consumption. I read a great article on coffee and the author stated “if you feel that you need coffee to start the day, you’ve become dependent on it and should cut it out, at least until you no longer depend on its stimulating effect.” Pretty interesting, huh? The following pros and cons are from the Paleo Diet Lifestyle website.

Pros of coffee consumption

• To many people, coffee is absolutely delicious and a great way to stay on tract with a paleo diet without indulging in other unhealthy choices.
• It improves cognitive performance, reaction time and short term recall.
• Coffee stimulates peristalsis and can help those who suffer from constipation.
• According to the latest studies on the subject, moderate coffee consumption seems to be protective against cardiovascular disease.
• Coffee contains beneficial antioxidants, methylpyridinium being the most well known one.
• Coffee seems to offer protection to the liver and has been found to reduce the incidence of liver cancer.

Cons of coffee consumption

• Caffeine can trigger the release of unhealthy levels of cortisol in some people. Chronically elevated cortisol levels is bad news for a multitude of reasons. Think weight-gain, disturbed sleep patterns, depressed immune system…
• Coffee hinders iron absorption because of its tannin content. It can therefore further exacerbate iron deficiency.
• Regular coffee consumption seems to decrease insulin sensitivity, which can translate to weight gain and increased risk of developing type 2 diabetes. Studies have mixed results about the insulin desensitizing effects of coffee, but the most coherent ones make it clear that the effect is negative.
• Many people believe that coffee is a diuretic, which means that it makes you lose free water and can therefore lead to dehydration and electrolyte imbalances. Studies have shown though that, in the long term, coffee doesn’t have a diuretic effect after you’ve become used to it. Drinking coffee only very sporadically could still bring about the diuretic effects since the body would lose its habituation to the effect.
• Coffee irritates the tissues of the gastrointestinal tract and can exacerbate those with ulcers, IBS, gastritis or other such gastrointestinal disorders

So after reading the pros and cons, I will let you make the ultimate decision on whether you can consume this regularly. My recommendations follow the author of this article and sporadic coffee consumption is okay, maybe on a night with less sleep than usually. Just don’t become dependent on it as you will mess up your cortisol levels and sleep cycles, leading you to be more prone to gaining weight in the long run.

Jamaira

6:30 class getting after it!

James...

WarmUp

Samson Stretch

Shoulder Pass Thru

Figure 8′s

Supermans

Squat Therapy

Dive Bombers- 6

Push Press 45lb bar – 15

Skill

Front Squat 3x3x3x3x3 @ 70% of 1RM

Add weight each set

WOD – Ladder Climb

8 Minute AMRAP

Wallballs

Box Jumps

2 and 2, 4 and 4, 6 and 6, 8 and 8, 10 and 10, etc.

The CrossFit Mindset

1. I will promise to do my best. My best will vary from day to day, from hour to hour, from minute to minute. But in that minute I will do the very best I can.

2. Lactic acid is my friend. The wind is my friend. Anything that oppses me is actually helping me become stronger. Id I had no opposition, I would be weak.

3. If I can run, I run, If I have to walk, I walk. When I am forced to crawl, I crawl and then I res and live to fight another day.

4. I fear no man, but I fear my workout. If I don’t fear my workout, it isn’t hard enough.

5. I may puke, I may cry, but I will not quit. Ever!

6. I never cheat. There is no honor in cheating. What joy can there be in a victory I did not earn!

7. The workout missed is the opportunity missed. I will not cheat myself of the opportunity to become a better athlete and person.

8. I understand the value of the pushup, the pullup, the situp, the squat, and the deadlift. Just as there are a million ways to make chicken, so too are there a million ways to squat, situp, pullup, pushup, and deadlift.

9. I will give everything I have and then I will find more within myself.

10. I don’t complain. Complaining is for crybabies. There are 11,232 babies born in the US everyday. I will leave the crying to them and I will soldier on.

11. I will bite off challenges, spit out results, and beg for more. What are you going to do?

Warmup

Samson Stretch

Shoulder Pass Thru

Figure 8′s

Shoulder Therapy

Thoracic Spine Mobility (Watch Video Below)

30 Double Unders

Hip Mobility

Foam Roll

WOD – Paleo Challenge WOD 1

“1 Mile Run”

then

“Tabata This”

Sign ups for the Paleo Challenge will be closed on Tuesday! If you plan on signing up please do tomorrow.

Video Montage

Mobility Talk with Coach John D-mart

Warmup

Samson Stretch

Shoulder Pass Thru

Figure 8′s

Shoulder Therapy

GHD Back Extensions – 25

Good Mornings 45lb bar – 15

Skin the Cat

Abmat Situps – 30

Partner WOD

In teams of 3
20 min Amrap

Partner 1: 500m Row

Partner 2: “Cindy” As many rounds as possible

Partner 3: Max Clean and Jerks 135/95

Score will be total amount of reps completed as a team: 1 round of cindy = 5 Reps