Posts Tagged ‘crossfit’

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Today’s partner workout is to honor our friends Eric “Smitty” and Danielle Smith. Smitty and Danielle had recently joined our community although both have been apart of the CrossFit family for years as well as friends with many of us. Smitty is a firefighter at BGFD.  They have one young boy with another baby on the way. Last Monday he was involved in a skiing accident in which he sustained a major spinal cord injury. We are praying for a full recovery! Please share this and invite your friends to the gym. 4pm will be the primary WOD, but all are welcome to our posted class times. Donations will be accepted and sent straight to The Smith’s.

“Smitty”

With a partner for time

3 rounds

Run 400 M

40 Power Clean 95/65

40 Front Squat 95/65

40 Push Jerk 95/65

40 Back Squat 95/65

40 Burpee over the Bar 95/65

then

—Run 400m at the end of 3rd round—

 

Dynamic

Posted: 10/23/2016 in Uncategorized
Tags: , , ,

Warm Up

10 PVC Pass Thru

10 Dumbbell Snatch

100 m run

STRENGTH

Over Head Squats

5×2 80%

WOD

3 rounds

10 dynamic push ups

10 power snatch 95/65

10 HSPU

10 Power Snatch 95/65

 

Accessory

50 GHD

“Eat Clean Train Dirty” Challenge

Registration:  Begins Monday, January 13th. Click here to register.

Duration:  The 60 day challenge will take place between
Saturday, January 18th and Tuesday, March 18th.

Who can participate: The 60 Day Clean Eating Challenge is for EVERYONE!  Whether or not you are a member of Vette City CrossFit, our goal is to help anyone who is ready for a change. We want everyone to feel the difference when you eat clean and rid your body of unhealthy toxins of sugar and processed foods.  What are you waiting for?? No excuses!

The “Eat Clean Train Dirty” Challenge, will be kept SIMPLE.
We are not going to ask you to try some crazy diet.
All we want you to do is…..Eat Real Food.  Yep, that’s it!

What does that mean and what does that look like?
Basically, if man made it, don’t eat it.

Greg Glassman, founder of CrossFit, recommends, “Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.”

Does this mean we are sticking to a strict Paleo Diet? Well, that is up to you. Some of you may choose to eat dairy.  Strict Paleo eaters choose not to eat dairy of any kind, because it can cause inflammation, acne, allergies, and more.  We recommend that you try the 60 day challenge without dairy and see how it affects you.  You can choose to add dairy back into your diet after you have detoxed and eliminated them for 60 days.  After eating clean for 60 days you will have a good idea of what your body can and cannot tolerate.  You will also see what it feels like when you fuel your body with clean nutrients.  It’s Amazing!

This way of eating will not only help you lose weight, but it will also:

  • Help with sustained energy levels throughout the day (because you’re not getting insulin drops from high glycemic starchy foods)
  • Decrease mental fogginess
  • Decrease joint pain
  • Improve your performance at the gym
  • Reduce allergies
  • Improve sleep
  • and much more

We are excited to see what eating clean will do for you!

Rules:
1.  Your weight, body fat percentage, and other measurements will be taken at the gym on Saturday, January 18th.  Then, 60 days later you will repeat this process to see your transformation.

2. You will participate in a PreWOD and PostWOD to identify an increase in performance.

3.  You must keep a food journal to record how closely you followed the recommendations of clean eating. This will also be beneficial if you’re not getting the results you think you should be getting, because a coach can review your food log. They will be able to give you new insights to unhealthy eating patterns and behaviors and create the opportunity for you to alter/change those patterns.

4.  There will be a $15 buy in for the contest (Remember, you can still participate in the challenge for free, but that means you will not have a chance to win the contest).

Who Wins:
The winner will be the person who has lost the highest percentage of their body fat percentage.  Say what?? Click here for a more detailed explanation.

Prize: Vette City CrossFit will contribute a One Month Membership of Unlimited Classes (a $120 value) to the winner. The winner will also receive the pot of money, as well as bragging rights…until the next challenge.

This will be a fun opportunity to get a great healthy start to the year.  Good luck and let us know if you have any questions!

Ready to make the change? REGISTER HERE
for the “Eat Clean Train Dirty” Challenge

Stay connected with us on the following links:

http://www.pinterest.com/vettecity/

https://www.facebook.com/groups/686091091436400/

WOD 131224

Strength
Clean and Jerk

Conditioning
5nds
400 m row
20 Air Squats
6 Hang Clean and Jerks

Endurance

Marathon Training
Run (TUE): 8 x 20:10, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed
Row (TUE): 8 x 20:10, if on C2 use meters or watts

Triathlon Training
Run (TUE): 8 x 20:10, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed

The Outlaw Way
CrossFit Endurance

WOD 131223

Strength
Snatches

Conditioning
5 rds
10 OHS
200m run
10 Pull-ups

Endurance

Marathon Training
Run (TUE): Repeat 800m, recover 3:00 until form/pace deteriorates
Row (TUE): Repeat 800m, recover 3:00 until form/pace deteriorates

Triathlon Training
Run (MON): Repeat 800m, recover 3:00 until form/pace deteriorates

The Outlaw Way
CrossFit Endurance

WOD 131220

Strength
Clean & Jerk

Conditioning
4rds.(15 minute cap)
90 Single Unders
5 Burpees
10 pull-ups
10 Push-Ups
rest 1 minute (each round should be as fast as possible)

Endurance
Marathon Training
Run (SUN): 5M TT
Row (SUN): 5k TT

Triathlon Training
Swim (SAT): 1000m @ 85% 800m TT pace

The Outlaw Way
CrossFit Endurance

WOD 131206:

Strength
Clean and Jerk

Conditioning
6 rounds for total reps of:
:20 ME Thrusters 95/65#
:10 sec rest
:20 ME Pullups
:10 sec rest
:20 sec Russian Twist
:10 Sec rest 

*OPTIONAL*

3+ hours before or after the above work
Marathon Training

Run (THU): Repeat 2:00on, 2:00off until form/pace deteriorates
Row (THU): Repeat 2:00on, 2:00off until form/pace deteriorates

Triathlon Training
Swim (FRI): Repeat 2:00on, 2:00off until form/pace deteriorates

The Outlaw Way
CrossFit Endurance

WOD 131205:

Strength
Squats

Conditioning
18 min AMRAP
(1 min MR box jumps on minutes 4,8,12,16)
4 UB DU
4 UB KB swings(53/35)
8 UB DU
8 UB KB swings
12 UB DU
12 UB KB swings
16 UB DU
16 UB KB swings
(Increase reps by 4 each round)

*OPTIONAL*

3+ hours before or after the above work
Marathon Training

Run (THU): Repeat 2:00on, 2:00off until form/pace deteriorates
Row (THU): Repeat 2:00on, 2:00off until form/pace deteriorates

Triathlon Training
Run (THU): Repeat 2:00on, 2:00off until form/pace deteriorates

The Outlaw Way
CrossFit Endurance

WOD 131203:

Strength
Clean and Jerk
Conditioning
“Cindy”

*OPTIONAL*

3+ hours before or after the above work
Marathon Training

Run (TUE): Repeat 100m, recover 2:00 until form/pace deteriorates
or
Row (TUE): Repeat 100m, recover 2:00 until form/pace deteriorates

Triathlon Training
Swim (TUE): Repeat 25m, recover 2:00 until form/pace deteriorates

The Outlaw Way
CrossFit Endurance

WOD 131202:

Strength
Snatches
Conditioning
3 rounds for time of:
21 Push ups
21 Pull ups
10 Snatches 135/75#

*OPTIONAL*

3+ hours before or after the above work
Marathon Training

Run (TUE): Repeat 100m, recover 2:00 until form/pace deteriorates
or
Row (TUE): Repeat 100m, recover 2:00 until form/pace deteriorates

Triathlon Training
Run (MON): Repeat 100m, recover 2:00 until form/pace deteriorates

The Outlaw Way
CrossFit Endurance