Saturday 150912

Wod 2 of the CrossFit Team Series

Rx’d

As FF and MM pairs, complete as many reps as possible in 20 minutes of:
30 clean and jerks (females)
30 clean and jerks (males)
30 clean and jerks (females)
30 clean and jerks (males)
Etc.

Switch athletes after every 5 reps and increase the weight of the barbell after each set of 30 reps.
Females use 95, 105, 125, 145, 155, 165 lb.
Males use 135, 155, 185, 225, 245, 265 lb.

At the call of “3, 2, 1 … go,” the female pair does 30 clean and jerks at 95 lb., alternating between partners every 5 reps, and then slaps hands with the male pair who then perform 30 clean and jerks at 135 lb. in the same fashion. The men then slap hands with the women, who then start 30 clean and jerks at 105 lb. The weights continue to rise for each set of 30 reps.

The team’s score will be the number of reps completed within the 20-minute time cap.

NOTE: Each teammate must do 5 clean and jerks—no more, no less—before their partner is allowed to do 5 reps.

Scaled

As FF and MM pairs, complete as many reps as possible in 20 minutes of:
30 clean and jerks (females)
30 clean and jerks (males)
30 clean and jerks (females)
30 clean and jerks (males)
Etc.

Switch athletes after every 5 reps and increase the weight of the barbell after each set of 30 reps.
Females use 65, 75, 85, 95, 105, 115 lb.
Males use 95, 115, 135, 155, 175, 195 lb

Saturday 150110

Workout

“Open WOD 13.4″
7 Minute Ascending Ladder of 3,6,9 reps…
Clean and Jerk (135/95) Scaled (95/65)
Toes to Bar

Strength

Overhead Squat EMOM
Minutes 1-5: 5 Reps (75/65)
Minutes 6-10: 3 Reps (95/85)
Minutes 11-15: 1 Rep (135/125)

TFKids

Warm-up
Agility Drills
Teach movements
10:00 Workout (:30 on / :30 rest)

Wall Ball
Body Row
Box Jump
Sit-up
Press

Wednesday 131023

Workout

Clean and Jerk
Work up to 80% x1, 70% x1, 83% x1, 73% x1, 85% x1, 75% x1, 88% x1, 75% x1

MetCon
2 rounds for time
25 – Ring Push-ups
20 – Calories Rowing
15 – 95 lbs Thrusters
10 – 24 inch Box Jumps

Want Your Daughter To Be A Science Whiz? Soccer Might Help

by NANCY SHUTE – October 22, 2013 3:19 PM

Very few girls get the recommended 60 minutes of exercise daily. But physical activity could help with school, a study says.

Very few girls get the recommended 60 minutes of exercise daily. But physical activity could help with school, a study says.

Girls who were more physically active at age 11 did better at school as teenagers, a study finds. And the most active girls really aced science.

It’s become pretty much a given that children do better academically when they get regular exercise, even though schools continue to cut or even eliminate recess time. But there’s surprisingly little hard evidence to back that up.

This investigation used data from a British study that has been following the health of a large group of parents and children since 1991. They measured almost 5,000 children’s physical activity at age 11 by having them wear an acclerometer for a week.

Few of the children were getting the recommended 60 minutes a day of moderate to vigorous exercise. Boys clocked 29 minutes a day on average, while girls managed just 18 minutes.

The more active the 11-year-olds were, the better they did on standardized school tests of English, math and science.

The surprise Read more Wednesday 131023

Friday 130329

Workout
2013 CrossFit Games Open — WOD 13.4

Complete as many reps as possible in 7 minutes following the rep scheme below:
135#/95# Clean and jerk, 3 reps
3 Toes-to-bar
135#/95# Clean and jerk, 6 reps
6 Toes-to-bar
135#/95# Clean and jerk, 9 reps
9 Toes-to-bar
135#/95# Clean and jerk, 12 reps
12 Toes-to-bar
135#/95# Clean and jerk, 15 reps
15 Toes-to-bar
135#/95# Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Monday 130225

Workout

Hang Clean Ladder

Start at 95 Lbs [if your PR is above 180 lbs start at 75 lbs if less than 180 lbs (Start with 55 lbs for those with PRs fewer than 100 lbs and add 5 lbs each minute)]
Perform a Hang Clean
Add 10 lbs each minute and continue until you fail.

How many more of these stories need to be written?  From The New York Times

Mediterranean Diet Shown to Ward Off Heart Attack and Stroke

By 

About 30 percent of heart attacks, strokes and deaths from heart disease can be prevented in people at high risk if they switch to a Mediterranean diet rich in olive oil, nuts, beans, fish, fruits and vegetables, and even drink wine with meals, a large and rigorous new study has found.

The findings, published on The New England Journal of Medicine’s Web site on Monday, were based on the first major clinical trial to measure the diet’s effect on heart risks. The magnitude of the diet’s benefits startled experts. The study ended early, after almost five years, because the results were so clear it was considered unethical to continue.

The diet helped those following it even though they did not lose weight and most of them were already taking statins, or blood pressure or diabetes drugs to lower their heart disease risk.

“Really impressive,” said Rachel Johnson, a professor of nutrition at the University of Vermont and a spokeswoman for the American Heart Association. “And the really important thing — the coolest thing — is that they used very meaningful endpoints. They did not look at risk factors like cholesterol or hypertension or weight. They looked at heart attacks and strokes and death. At the end of the day, that is what really matters.”

Until now, evidence that the Mediterranean diet reduced the risk of heart disease was weak, based mostly on studies showing that people from Mediterranean countries seemed to have lower rates of heart disease — a pattern that could have been attributed to factors other than diet.

And some experts had been skeptical that the effect of diet could be detected, if it existed at all, because so many people are already taking powerful drugs to reduce heart disease risk, while other experts hesitated to recommend the diet to people who already had weight problems, since oils and nuts have a lot of calories.

Heart disease experts said the study was a triumph because it showed that a diet was powerful in reducing heart disease risk, and it did so using the most rigorous methods. Scientists randomly assigned 7,447 people in Spain who were overweight, were smokers, or had diabetes or other risk factors for heart disease to follow the Mediterranean diet or a low-fat one.

Low-fat diets have not Read more Monday 130225

Thursday 081002

DJ w/ 2 pood KB…setting the day’s fastest time

KF swinging 1/2 his BWT!
We planned to do Olympic lifting today. The main page had an interesting WOD. Let’s give it a whirl.
Workout
With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute… continuing as long as you are able. Use as many sets each minute as needed. Post time to comments.