We will divide into teams and depending on the number of people who come, this will dictate the way the wod will be set up. What I can promise is that at the very least we will be rowing, jumping rope and swinging kettle bells!! See you all at 7:30 am!
Have you ever wondered what’s possible when it comes to some of these bench marks? Wonder no longer. Here is a video of our friend Chris Spealler doing “Angie” (wmv)(mov)
Just a quick note…if you are into cycling, and would like to ride with some fellow crossfitters, we will be going out for a ride at 6 am this coming Saturday. We will be leaving from the box and riding up smithfield canyon. Hope to see you there!!
It is important to understand ideal position. Know what you are working for and stop before it goes wrong. Understand the basics and then work towards your best and safest position.
For example, in the squat you can use a post or the wall to help you stay upright, and a medicine ball underneath you to ensure proper depth. When step away from the post or wall, your best squat may be a bit more cantilevered but we expect that you will still maintain nearly vertical shins, proper lumbar curve, a straight spine and knees with feet.
Know what you are working towards, what you are working with and don’t allow your movement to go bad. Need some help better understanding the full range of motion of a movement, as us. We can even quickly video tape you and then show you frame by frame your movement so that you can see what we’re seeing. It’s all about you being the best you!
12 Knees to Elbows
9 Plate Squat Cleans
With a few of us training for the Top of Utah half/full marathon we’re bringing back weekly the ENDURANCE WOD on Thursdays.
5 x 800m w/90 sec rest between intervals. Hold best possible time each round.
I Am CrossFit (FL) makes the sports news in Miami. Check out their All-American baseball player/Cincinnati Reds first-round draft pick and “the work ethic he cultivated in some hard-nosed training”: Video. (hey….we do that at our box too! 😉
As the saying goes…you are what you eat.
There are 3 major categories that all foods can be divided into, proteins, carbohydrates and fats. Protein provides structure for your cells, carbohydrates provide immediate energy for activities and fat provides long-term energy for physical activities as well as energy to run all of your metabolic processes. But protein and fats are the only two macronutrients essential for your body’s survival. This is why when you’re trying to lose weight and cutting calories it’s vital that you take in sufficient amounts of protein and fat.
In particular, it’s vital that you consume enough protein on a daily basis in order for you to sustain (or build) a lean body while trying to lose weight. As your activity level increases so should your protein intake. The reason being that the more active you are the more muscles you breakdown and repairing it requires you to have more protein.
Benefits of protein
Outside of providing muscular development and supporting other structural integrity in your body, protein plays a major role in losing weight as well. Consuming enough protein suppresses your hunger. That’s one major reason why high protein, high fat and low carb diets work so well when it comes to losing weight (at least initially). It’s much harder to over eat protein rich meals, since it makes you full faster and keeps you full longer, there by reducing your total caloric intake.
Consuming sufficient protein combined with ample healthy fats allows you to curb your (refined) carbohydrate intake as well. Consuming refined carbs is the biggest reason for gaining weight along with a slew of other health problems. Basically boils down to insulin. The more refined carbs you eat, the more your insulin rises and the fatter you get…it’s as simple as that. You can cut out refined carbs and replace it with unrefined carbs like vegetables and fruits. These foods have much less impact on your insulin, so it won’t increase your fat accumulation.
The flip side of replacing refined carbs with unrefined carbs is that they are very low in calories, which is a good thing from the stand point of losing weight, but calorie deficit also makes your hungrier. Uncontrollable hunger is the number one reason why diets fail. So satiety is a must if your want to stick to eating healthy unrefined carbs, and this is where protein can really help. You can shift some of the caloric deficit by consuming more protein, which should also increase your satiety, since protein suppresses hunger and keeps you full longer. In addition, digesting protein takes more energy (process known as thermogenesis) than digesting (refined) carbs. Therefore, you burn more calories, curb your appetite and control insulin levels all by eating protein.
As mentioned earlier, your body technically does not (technically) need carbohydrates to survive. Remember, carbohydrate provides energy, but our body has an amazing ability to turn fat and even some protein into the same basic components, that carbs breakdown into, to provide energy. The process is called gluconeogenesis, and it converts other non-carbohydrate food sources into energy in the absence of sugar, and the best part about this process is that it forces your body to burn fat as the primarily energy source instead of sugar, so you can burn more calories from your stored fat. Now don’t get me wrong, I believe that unrefined carbohydrate is vital to a well-balanced and healthy diet, but the benefits from the foods like fruits and vegetables don’t necessary come from their sugar content, but rather from other micronutrients, like vitamins, and anti-oxidative qualities that they provide instead.
Needless to say it’s important to consume enough protein (and fat, but I’ll get into that in a separate article) if you want to lose weight, stay lean and have a healthy diet.
So here’s the quick summary:
Protein is made of a chain of amino acids which are essentially building blocks for your body
Protein is necessary to build lean muscle
Protein and fat are both essential for survival
The best source of protein comes from animal protein, since it provides all 10 essential amino acids
Diet rich in protein and fat allows you to reduce or eliminate refined carbohydrate consumption, helping you control insulin levels and lose weight
Perform exercise A for 20 seconds completing as many reps as possible. After the 20 seconds of work, take 10 seconds to transition to exercise B. Do exercise B for 20 seconds, again attempting to maximize reps. This is one round. Do eight rounds of the first set of exercises, rest for 4 minutes, then do 8 rounds of the second set of exercises. Record total reps for both sets as your score.
Exercise A – Front Squat (75#/35#)
Exercise B – Push Press (75#/35#)
Exercise A – Sumo Deadlift High Pull (75#/35#)
Exercise B – Sit Up
“May the pain you have known and the conflict you have experienced give you the strength to walk through like facing each new situation with courage and optimism.” – unknown
15 min AMRAP (As many rounds as possible)
6 – Kettle Bell Swings (55#/35#)
9 – Wall Balls (20#-10′ / 14#-9′)
12 – Walking Lunges (45#/25#)
Miranda Oldroyd muses on the new definition of beauty.CrossFit athlete and Headquarters trainer Miranda Oldroyd knows first hand what it’s like to compete. Miranda took 22nd place in the 2008 CrossFit Games. Injury prevented her from competing in 2009, and this year she placed 2nd place at the Utah Sectional and 14th at the Northwest Regional. This year she will be presenting the CrossFit Games Finals to our online viewers via live webcast from the Home Depot Center. Miranda sent the following thoughts.
To all of the amazing ladies who are getting ready to compete in the upcoming CrossFit Games-Many of whom I have met, a few of whom are my closest friends and coworkers, and all of whom I and other female CrossFitters around the world look up to.
Some of you are mothers. Some of you are wives. And maybe a few have no interest in either title. Some of you are coaches, firefighters, soldiers and Marines. But even more of you are teachers and nurses. You are women who can be found working in an office or going to school.
All of you are STRONG.
All of you are BEAUTIFUL.
All of you are… a little CRAZY.
All of you are absolutely INCREDIBLE.
All of you are INSPIRATIONAL.
All of you deserve to be extremely proud of yourselves. Whether you come out last place on July 18th or become the 2010 CrossFit Games Champion, you have already secured your spot amongst some of the most amazing athletes…some of the most amazing people, WOMEN, that I have ever had the privilege of meeting and knowing.
Enjoy every moment and don’t leave a single thing out in that arena. We will all be cheering and rooting for you all!
WE CAN’T WAIT TO SEE WHAT YOU CAN DO!!
Read the complete article here. Courtesy of CrossFit Inc.
Race Results are posted here! Everyone on the CrossFit IoTA Team finished in the top 10 in their age group and we where all in the top 25 overall… WOOT, WOOT!! Not to shabby in a field of 104 women and 80 men!
—- 5k —-
Paul Whitteker – 18:48 – 2nd Overall – 1st (male age 30-39)
Brett Brunson – 23:04 – 19th Overall – 7th (male age 30-39)
Tami Rigby – 23:07 – 3rd Overall – 2nd (female age 30-39)
Sam Eborn – 25:18 – 18th Overall – 4th (female age 30-39)
Kelli Brunson – 25:30 – 19th Overall – 5th (female age 30-39)
Kim Thompson – 25:54 – 24th Overall – 8th (female age 30-39)
—- 1 mile —-
Hannah Thompson – 9:02 – 4th Overall – 2nd (age 10-12)
If you haven’t signed up for this run, don’t worry you can do it when you arrive ($10). We will also have our CrossFit IoTA race shirts too, so we can all wear the team shirt!! Be sure and save your race number, so that after the race you can write your info on your number and then we can tack them to our wall of fame at our box! We look forward to seeing you there…
SCHEDULE for TOMORROW
6am – Meet at the Box if you would like to car pool out to Lewiston
6:40am – Team Picture
7am – 5k or 10k fun run in Lewiston
8 am – Class at CrossFit IoTA if you can’t/don’t want to run
The tenderest words in American political history were cut from the document they were to have graced.
It was July 1, 2 ,3 and 4, 1776, in the State House in Philadelphia. America was being born. The Continental Congress was reviewing and editing the language of the proposed Declaration of Independence and Thomas Jefferson, its primary author, was suffering the death of a thousand cuts.
The tensions over slavery had been wrenching, terrible, and were resolved by brute calculation: to damn or outlaw it now would break fragile consensus, halt all momentum, and stop the creation of the United States. References to the slave trade were omitted, but the founders were not stupid men, and surely they knew their young nation would have its date with destiny; surely they heard in their silence the guns of Fort Sumter.
Still, in the end, the Congress would not produce only an act of the most enormous human and political significance, the creation of America, it would provide history with one of the few instances in which a work of true literary genius was produced, in essence, by committee. (The writing of the King James Bible is another.)
The beginning of the Declaration had a calm stateliness that signaled, subtly, that something huge is happening:
“When in the Course of human events it becomes necessary for one people to dissolve the political bands which have connected them with another, and to assume among the powers of the earth, the separate and equal station to which the Laws of Nature and of Nature’s God entitle them, a decent respect to the opinions of mankind requires that they should declare the causes which impel them to separate.”
This gave a tone of moral modesty to an act, revolution, that is not a modest one. And it was an interesting modesty, expressing respect for the opinion of the world while assuming the whole world was watching. In time it would be. But that phrase, “a decent respect to the opinions of mankind” is still a marker, a reminder: We began with respect. America always gets in trouble when we forget that.