CrossFit WOD, August 10, 2018

Aug 10th

KB work:

Coach lead. All single arm.

Metcon (Time)
For time:
25 BW back squat
50 Burpees
25 BW deadlifts
50 KBS 53/35#
Metcon (Time)
For time:
25 Back squat (50% of 1RM)
50 Burpees
25 Deadlifts
50 KBS

I Hate Running. So I Ran a Half Marathon.

written by Coach Ashley

I hate running. Running in the sunshine, along the bay, on holidays, in the cold or rain…I hate it. I successfully avoided it for the majority of my life. I played softball through college and I wasn’t what you would consider a “power hitter” so 60ft (the distance from home plate to first base) was the extent of my running.
Until this past November.
“I did something dumb….I signed up to run a half marathon” is how I started the email to Josh when I asked him for help putting together a training plan for the run in April. I can’t tell you what possessed me to sign up in the first place. Immediately after I clicked the register button I was afraid of the task that I just committed to. 
With a ton of help and encouragement from Josh I started running. I built up to running three days a week and kept doing crossfit on the other days. Every day I was scheduled to run I dreaded it but was always happy when I finished. About half way through my training I noticed a couple of things. 1. I started to say I’m proud of myself. 2. If I don’t stop running, I won’t stop running. My last long training run before the race was 12 miles and I didn’t walk any of it. I’m proud of that.
I ran in the sunshine, along the bay, on holidays, in the cold and in the rain….I did it. I logged miles and hours of running. I got better. I still don’t enjoy running but, I ran a half marathon.
What I learned: 
*Be proud of yourself.
*Never say never. I said I would never run that far….whoops. 
*Try something new, it could be awesome. 
*Running would have been a lot tougher without crossfit. Mentally and physically crossfit prepared me well for running 13.1 miles. 

CrossFit WOD, August 9, 2018

Aug 9th

Loredo (Time)
6 Rounds for time of:
24 Squats
24 Push-ups
24 Walking Lunge Steps
400m Run
In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010

30 min time cap.

CrossFit WOD, August 8, 2018

Aug 8th

Metcon (Weight)
Snatch complex:
High pull + power +hang squat

Randy (Time)
For Time:
75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.

L1 scale weight.

CrossFit WOD, August 7, 2018

Aug 7th

7 minute stations:
10 Toes to Rings and 20sec L Tuck Hold

100ft Plank Gliders and 5 Dips (matador or rings)

Metcon (AMRAP – Rounds and Reps)
18min partner AMRAP:
50 Double Unders
15 Pullups
15cal Bike

Partners alternate each movement. R1= P1 DU P2 Pull ups P1 Bike R2= P2 Du P1 Pull ups P2 Bike….
Metcon (AMRAP – Rounds and Reps)
18min partner AMRAP:
100 Single Unders
15 Pull-ups (banded or jumping)
15cal Row

Partners alternate each movement. R1= P1 SU P2 Pull ups P1 Row R2= P2 SU P1 Pull ups P2 Row….

CrossFit WOD, August 6, 2018

Aug 6th

Metcon (Weight)
Clean +split jerk +front squat +split jerk

Metcon (Time)
4 Rounds of:
10 Hang Squat Cleans 135/95#
10 HSPUs
Metcon (Time)
4 Rounds of:
10 Hang Squat Cleans 95/65#
10 HR push ups

CrossFit WOD, August 4, 2018

Aug 4th

Metcon (AMRAP – Rounds and Reps)
WOD Option #1
10 minute amrap:
16 Med-ball cleans
8 Toes to bar
Metcon (Time)
WOD Option #2
21-15 -9
Power clean 115/75#
Metcon (Time)
WOD Option #3
10 Rounds:
1 Muscle up
30 DUs

CrossFit WOD, August 3, 2018

Aug 3rd

Metcon (Time)
8 Rounds of:
5 Thrusters 115/75#
1 Round Mary
Metcon (Time)
8 Rounds of:
5 Thrusters 75/55#
1 Round Cindy

Cash Out
2 minute couch or pigeon stretch each side

CrossFit WOD, August 2, 2018

Aug 2nd

Metcon (AMRAP – Rounds and Reps)
6 minute AMRAP:
3 Power Snatches 135/95
6 Burpees over Bar

Metcon (AMRAP – Reps)
3 minute AMRAP:
Muscle ups
2 Sets: 10 Low ring shoot through and 5 strict dips

then 3 sets: 5 toe spot muscle ups and 10 sit ups

Nutrition Made Simple

2 Ways to add variety to your meals!

written by Coach Elijah Christie

           We all know we should be eating healthy and when we do, we feel better, our energy increases and we perform better. One of the biggest misconceptions I see most from of my nutrition clients and those that are looking to up their nutrition game is the belief that healthy food is boring and/or takes a lot of work to prepare. You don’t need to eat plain chicken, rice and broccoli to be healthy. You also don’t need elaborate recipes and ingredients to make meals taste delicious. You can make simple food, that tastes great and requires minimal work. I’m going to give you three tips to make that happen.

TIP 1 – Prep the right way.

Find out what you like and cook that stuff in bulk to be kept in separate containers. These bulk items should be healthy carbs; think rice, potatoes, whole wheat pasta etc… and lean proteins like; ground turkey, chicken, lean ground beef etc…I usually avoid buying or cooking veggies and produce in bulk because they have a tendency to go bad. Plus, veggies take very little time to prepare and taste way better fresh.  Prepare a few days worth of these healthy carbs and lean meats then, keep them in separate containers. Personally, I don’t want to eat ground turkey, rice and the same vegetable everyday. But—I can simply change the flavor by using different seasonings, sauces and combinations to create something new whenever I want.

TIP 2 – Now that you have your bulk items ready, each meal can be different!

Don’t be afraid to make your food have flavor! As long as you are mindfully adding seasoning and not over doing it you can use salt, pepper, garlic and whatever else you desire. One day I can have a rice bowl with white rice, ground turkey and sautéed zucchini with a dash of salt, pepper and garlic. The next day I could do the same bowl with a chili lime seasoning, (Trader Joe’s) red pepper flakes and oregano. The third day I could add a little bit of turmeric, coconut oil and pepper to the rice! The list of combinations go on and on but I can simply change the entire taste of the meal by using different seasonings.

           Sauces and oils may be my favorite way of completely changing the dynamic of my meal. I can take the same rice, ground turkey and zucchini bowl and use a serving of soy sauce, coconut aminos and virgin coconut oil to give it asian inspired flavor. The next day I could use a turmeric, almond butter sauce (Trader Joe’s) and sesame oil for a different flavor. After that gets old I can make an avocado cream sauce using greek yogurt, avocados, cilantro and garlic, pureed in a blender. Keep your kitchen stocked with sauces and your meal options are endless.

Get Creative with your Combos!

You have access to a variety of flavors. You can add different seasonings with different sauces. You can swap out veggies, add fruits, seeds and nuts! With one batch of a healthy carb and lean protein I can make 10+ different tasting meals. The cooking is almost entirely done, simply add your desired flavors. Avoid cooking in bulk an entire recipe that your stuck with for the whole week. Thats how food gets boring and old. Keep your food ingredients separate, then at each meal you can mix and match for whatever you are feeling. This takes minimal effort and keeps things fresh! Healthy food should be simple, and it should taste great!