20150130

20min Partner WOD

Rep scheme is ascending ladder (1, 2, 3, 4. 5, 6...)

T2B
Deadlift (135/95)
DB Push Press
Sit-ups

Only one partner working at a time, split the work however you like

20150129

Tabata Fight Gone Bad

Wallballs
SDLHP
BJ
Push Press
Row for calories

20 secs of work, 10 secs rest, complete 8 rounds of one movement before moving to the next

1min transition between movements

Score per movement is lowest rep count in 20 sec

20150128

6 rounds for time:

10 DB snatches
20 pull-ups
30 DUs

20150127

For time:

40 Wallballs
40 DU's
30 BJs
30 T2B
20 Pull-ups
20 Bar facing burpees
20 Cleans 65/95
20 Shoulder to overhead 65/95
20 snatches 65/95
10 ring dips

20150126

20min AMRAP

15 DB walking lunges
10 push press
15 sit-ups
10 KB swings
100m run

Zone Diet Challenge

As coaches we are challenging everyone to a 6 week Zone Diet challenge!!

All those up for the challenge here is the link to the zone diet. Open link and then download PDF article on right hand side. Please print off and read thru.

http://journal.crossfit.com/2004/05/zone-meal-plans-crossfit-journ.tpl


Beginning the week of Jan. 26th we will start talking about it in class and will also take measurements of all participating, as inches speak better than the scale. If you want before and after pics we can do that as well. This challenge will begin Feb.1 and will kick off by you completing a 7min amrap of burpees at home:)

Please set up a target 6 inches above your head to jump and touch at the top of every burpee. Record the number of burpees completed in the 7 minutes.

The challenge will be based on a point based system for every day, then be totaled at the end of the week. Points  will include,  how well you follow the plan, if you attended a class at Bad Apples that day or perhaps did some other activity on your own, sleep, water consumed, and mobility. At the end of the 6 weeks all points will be tallied and their will be a prize for 1st, 2nd, and 3rd place! 1st place will receive unlimited classes for a session along with a bag of recovery. 2nd place a lulu gift card. 3rd place will be socks and skipping rope.

Coaches will have copies of the point sheets to give to you next week when we do measurements.

Rules are as follows:

Keep track of diet by journaling.

Water: in order to receive that point for water in one day you need to consume half your body weight in ounces plus an extra 24 ounces per hour of training.

Sleep: at least 8 hours a night for that point to count, less than that is deducting a point( see the points spread sheet) You might ask,  why is sleep so important? Sleep is another important key to fitness. Studies have shown that athletes who consistently get more than 8 hours of sleep per night show marked improvement in strength, speed, and agility and muscle memory. Not enough sleep can have a negative affect on all those. People who don't sleep enough are often more irritable as well, and a irritable athlete is not a positive athlete.

No alcohol.

Mobility is another important role in fitness. Optimal mobility is the foundation to better movement patterns, and when you move better your body rewards you with stronger, fitter, and faster.

 Here is a great link to Kelly Starrett's mobility wod.

www.mobilitywod.com

One more part of fitness we will recommend (not a part of the points system) but is very important, is taking fish oil and the right amount of it.

Read the following:

http://www.crossfitinvictus.com/nutrtion/how-much-fish-oil-should-you-take/

Last but not least there is a "pay it forward" bonus point. Max 1 point per week. This is to be noted if you show camaraderie,  support, help, friendliness to a newbie in the class,  whatever you might think is your deed of kindness for that week. 

20150123

4 rounds for time:

12 ring dips
22 K2E
32 DUs