10 Min OTC
(even min) 2 Turkish Get-up Each side
(odd min) 5 Dips (Ring, fixed or box)
5 min rest
for time: (5x)
9 Thrusters (95#/65#)
21 Double Unders
Most of you probably already know this, but… most artificial sweeteners cause autoimmune response effects which can increase inflammation around the body and therefore, worsen Fibro symptoms. Easily the #1 thing you must cut from your diet completely – if you haven’t already – is artificial sweeteners. READ PRODUCT LABELS FOR: Aspartame, neotame, sucralose, saccharin, acesulfame. (Trade names include: Sweet-N-Low, Equal and Splenda.) DO NOT allow the product into your home if it contains those things. Be especially alert when the packaging says “diet”, “light”, “0 calories” or “no sugar added” – as these products are often loaded with these and other chemicals.
Happy Birthday Jenni Nelson and Karol Frodsham
STRENGTH – Clean
2 x Burgner Warm-up with Empty Bar
10 min 2 reps EMOM
Squat Clean and Jerk at 70-75% of your 1 RM from last week
5 min REST
7 min AMRAP
3-Clean and Jerk (135#/95#)
3-Toe to Bar
6-6, 9-9, 12-12, etc
The New Year Has Brought Some Exciting Change… And, some of you may have noticed a few changes around the north box… including new members working out since the beginning of January. Well your eyes have not deceived you.
We are pleased to announce that The Quad-Elite Training in Logan is joining CrossFit IoTA!
For the convenience of its members The Quad will keep its doors open for the month of January to make the transition smooth but all members have been granted full access to all three locations as of January 1, 2014 [CrossFit IoTA North, CrossFit IoTA South and The Quad]. With this merger, CrossFit IoTA gains a handful of incredible athletes and three top notch trainers: Brandon Carlisle, Kendle Watt and Ryan Davis. We look forward to them becoming part of our CrossFit family and are excited to get to know them and everyone from the Quad better. You may have already welcomed them this month, but if you haven’t, take the time to say hello, extend your hand and give them a place in our community.
Yet another positive addition to our already amazing CrossFit staff and family… WELCOME!
7 min total working time (when you find the point at which you are struggling to maintain position and form through these progressions, stop there and continue to work there as well as the earlier progressions. We are building skill here, so take the time to lay the correct foundation on these movements.
1 min hollow-rock (try not to break for the 60 sec)
5 reps – Tripod -> Knees on elbows -> Raise Hips so back is flat
5 reps – (shoulder Test) – Tripod -> Knees on elbows -> Lower feet so toes touch and back to tripod
5 reps – Tripod -> legs extended with head on ground -> Push up
5 reps – Tripod -> legs extended quickly with arms extending at same time. Land so that everything is engaged and tight
5 reps – Tripod -> legs extend quickly with head through the arms and head behind the hands
3 Wall Walks (from body length away from the wall) – hands in a fixed position
3-5 – with hands in the same position as the wall walks, Tripod -> Head Stand -> Open hip so toes find the wall
if you can do this then just work yourself closer to the wall
3 Reach, Twist and Lift (5 sec) each arm
15 Scare Crow (5#/2.5#)
10 Scap Push-up
5 Scare Crow – I,Y,T (5#,2.5#)
STRENGTH (10 min)
1 RM Shoulder Press
5 min Max Rep Burpees
4 min rest
100 Ab-Mat Sit-ups for time
Article of the Day: The 11 most destructive nutrition lies ever told
by: Kris Gunnars
There is a lot of misinformation circling around in mainstream nutrition.
I have listed the worst examples in this article, but unfortunately this is just the tip of the iceberg.
Here are the top 11 biggest lies, myths and misconceptions of mainstream nutrition.
Read the complete article HERE