CrossFit HEL

Challenge and Food Logs

I will be out of the Lab this week on Tuesday and Friday evenings.  Both of those days are Food Log check days!  Therefore, for the final week of the challenge I will check food logs on WEDNESDAY and COLLECT the food logs for review on Monday, the day ofter the end of the challenge.  We should know the winner by next Friday.  
Keep up the measuring and weighing for the final week.  I know a few of you have been confused about how to start but have been able to dial in the rules with a couple quick checks and questions.  You will find that it gets significantly easier to block your food with some training, practice, and preparation.  
I will see you all in the Lab for the A-Course on Wednesday.  Ryan Baker and Minty will be coaching the WOD's tonight - high ranking skill level Teammates still pre-warm the group before the WOD.  
Train for Chaos!

"If no one thinks you can, then you have to." 

Killing Weakness

Hip Mobility - Banded Distraction

then:

Deadlifts w/bands
4x12

then:

AMRAP12
3 Snatches
6 Overhead Squats
9 Pull-ups

A: 145/100
B: 115/80
R: 75/55

then:

Flexibility
Front Split - 2 minutes
10 PVC Passthroughs
Side Split - 2 minutes/side
10 Bridge-ups
Paleo Chair - 2 minutes
10 Skin the cats

"In a crisis, don't hide behind anything or anybody.  They are going to find you anyway." - Bear Bryant

Moving Into Position

Tabata Intervals
Hollows (reverse tabata) x4
Handstand Holds x4

then:

Blue
Press 3-2-2
Push Press 2x10

Red
Press 3-3-3-3

Purple
Press 5x5

then:

6R For Time of:
6 DB Hang Squats Cleans
6 HSPU

A: 50/35
B: 45/30
R: 40/25

then:

Tabata Abs
Partner Leg Push-downs
8 intervals each

"You can't let praise or criticism get to you.  It's weakness to get caught up in either one." - John Wooden

Nutrition Challenge Update!

If you are participating in the Nutrition Challenge and attend Luke's event the NorthwestWhiskeyFest, you will not lose a point for your whiskey samples!
Yeah, that just happened.
Now go the Whiskey Fest.
NW 11th and NW Northrup, in the Pearl District of Portland.

Klepto

U.S. Air Force Major David "Klepto" L. Brodeur, 34, of Auburn, MA, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, AK, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. 

He is survived by his wife Susie, daughter Elizabeth, and son David. 

4R For Time of:
27 Box Jumps (24/20)
20 Burpees
11 Squat Cleans (145/100)

"You don't get it by wishing, staring, or hoping.  You don't get it easy.  You get it by working your ass off every single day." 

Sapping the Gumtree

Back Squats
5-4-3-2-1

then:

AMRAP12
3 Box Jumps - max height
5 Ring Rows
7 Burpees

then:

Gymnastic Strength
Iron Cross Progression

"Don't compare your results to someone else's.  You can never be another person, you can only be a better version of your self."

Fran

Thruster Training - 15 min

then:

Pull-up Training - 15 min

then:

Fran
21-15-9 reps for time of:
Thrusters (95/65)
Pull-ups (C2B)

then:

Flexibility
15 Sit-up to Straddle
2 min Pancake Split
2 min Front Split
15 Sit-up to Pike
2 min Pike Stretch

"Your biggest opponent is the one in the mirror."

Press Foundations Clinic

Let’s work on some shoulder to overhead!

More HEL athletes hurt their backs (lumbar part of the spine) by performing poor dynamic shoulder to overhead work due to bad mid-line stability than they do on squats or deadlifts.  Additionally, a majority of the Team have a hard time developing a stronger press for the same reason (lack of stability through the core when going overhead). 

This Saturday at 0900 I am going to spend 60 minutes or more on the press progression and how to hold stability through the mid-line while moving a load.  

The Press Progression Foundation Clinic is a low-intensity instruction using PVC for the press, push press, and push jerk.  The purpose is to teach the details of the press progression in such a way that auditory, visual, and kinesthetic learners will improve their pressing movements.  We will dissect each press for how it could be performed incorrectly and how to apply the right solutions to different problems.  Since we will only use PVC for the movements, there is the opportunity to train the presses for virtuosity without the burden of force production.  Come to the Lab for 60 minutes of instruction, then stay and do the 1030 workout.

If your name is listed above, please RSVP with me.  If you want on the of the open 5 spots, see me ASAP - this clinic is limited to 10 participants.

Train for Chaos.

 "If fighting will bring victory, then you must fight, even against orders.  If it will not, then you must not, despite orders." - Sun Tzu

Nothing Normal

Press
15-12-9
3 min rest between sets

then:

5R For Time of:
400m Run
10 Plate OH Lunges/leg (45/25)
30 Double Unders

"Resolve never to quit, never to give up, no matter what the situation." - Jack Nicklaus

Food Log Check

Challenge Participants:
Today is another Food Log Check.  This is the first Food Log Check with the new Phase II rules in play, so make sure you've been noting quantity in addition to your quality of food.  I will also be checking for total food blocks and accurate ratios for the protein, CHO, fat intake.  Only two more weeks remain in the challenge - stay aware and Train for Chaos!

"The question is not whether we die, but how we will live" - Joan Borysenko