22 October 2014

Wednesday
WOD
“Feeks”
Complete the following for time:
2 x 100 Meter shuttle sprint
2 Squat clean thrusters (M: 45 lb dumbbells, W: 35 lb dumbbells)
4 x 100 Meter shuttle sprint
4 Squat clean thrusters (M: 45 lb dumbbells, W: 35 lb dumbbells)
6 x 100 Meter shuttle sprint
6 Squat clean thrusters (M: 45 lb dumbbells, W: 35 lb dumbbells)
8 x 100 Meter shuttle sprint
8 Squat clean thrusters (M: 45 lb dumbbells, W: 35 lb dumbbells)
10 x 100 Meter shuttle sprint
10 Squat clean thrusters (M: 45 lb dumbbells, W: 35 lb dumbbells)
12 x 100 Meter shuttle sprint
12 Squat clean thrusters (M: 45 lb dumbbells, W: 35 lb dumbbells)
14 x 100 Meter shuttle sprint
14 Squat clean thrusters (M: 45 lb dumbbells, W: 35 lb dumbbells)
16 x 100 Meter shuttle sprint
16 Squat clean thrusters (M: 45 lb dumbbells, W: 35 lb dumbbells)

Posted 03 October 2014 CF Main Site

CF LITE
Complete the following for time:
50 Calorie Row
50 Pull-ups
50 Burpees
50 Alternating overhead weighted lunges (M: 45 lb plate, W: 25 lb plate)

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Congratulations to our new CrossFit Imperial Valley Level 1 Trainer, Brainna Burgun.

Congratulations to our new CrossFit Imperial Valley Level 1 Trainer, Brianna Burgun.

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Reebok Outlet Announcement
For this week ONLY the Reebok outlet store in Calexico is giving CrossFit members 30% OFF all applicable purchases. You must bring proof of your monthly membership to receive the discount. Discount valid for this week only.
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21 October 2014

Tuesday
WOD
Snatch Pull

Every minute on the minute for 12 minutes, complete 3 position pause snatch pull at 1 rep max snatch weight

Pause for 3 seconds at each position then jump and shrug

Pos. 1 – just below knees, work for vertical shins and back in full extension

Pos. 2 – above knees, work for shoulders over the bar, bar pulled into thighs

Pos. 3 – Pockets, work for vertical torso, knees forward and weight in mid-foot

Then,

Complete 100 burpees for time

Strength

Pause back squats (True 3 seconds)
5-5-5-5-5
*Work up to heaviest set
4 Big sets of: (not for time)
10 Russian step ups
    Rest 1 minute
3 Turkish get ups (AHAP on each side)
    Rest 1 minute
Max superman hold
    Rest 1 minute
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Halloween Costume WOD
We will be having a Costume WOD on Thursday, October 30th. Wear your costumes throughout the day, and the Best Costume will win a prize. The prize is one month of free membership!
IMG_6584
*You must be able to workout in your costume to be eligible for the prize.

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20 October 2014

Monday
WOD
Complete the following for time:
100 Double-unders
21 Front squats (M: 115 lbs, W: 80 lbs)
21 Push presses (M: 115 lbs, W: 80 lbs)
100 Double-unders
15 Front squats (M: 115 lbs, W: 80 lbs)
15 Push presses (M: 115 lbs, W: 80 lbs)
100 Double-unders
9 Front squats (M: 115 lbs, W: 80 lbs)
9 Push presses (M: 115 lbs, W: 80 lbs)

Posted on CF Main Site 10 Oct, 2014

CF LITE
“Cindy”
Complete as many rounds as possible in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats

IMG_3288_______________
30 Days of Nutrition Awareness
Starting today, Oct 20th and ending on November 18th, we will be encouraging you to learn as much as possible about Nutrition and the benefits of eating for health and fitness.  Our goal is to help all of you incorporate changes in your nutrition that are long term and easy to implement.  While adopting the Zone or Paleo diets might have more immediate results, this month is more about you learning what it means to make healthy nutritional choices today as well as for the rest of your lives.  Time and time again, we see athletes become so obsessed with certain “diets” that they are overwhelmed by the difficulty of maintaining the extreme changes to their nutrition and ultimately set themselves up to fail.  While our hopes with the more extreme diet changes is that you will be inspired by the dramatic results, we realize that the majority of people need to first understand the basic to healthy eating.  It is a lifestyle change that once accepted can be easy to live with.

Here are a few things that when incorporated into your life will help guide you towards a healthy lifestyle:

  • Avoid eating more than your body needs to fuel itself.  CrossFit says to “keep intake to levels that will support exercise but not body fat.” The Zone diet is a great way to measure how much food supports exercise but not fat.  However, understanding the Zone concept (portion control and balancing your diet) can be almost as good and a little less stressful!

  • Eat “Meats & vegetables, nuts & seeds, some fruit, little starch and no sugar”

  • Avoid eating excessive amounts of refined carbohydrates

  • Shop the “perimeter” of the store and stick to eating whole foods.  This means try not to eat foods with labels, that are wrapped in plastic and that have a “shelf life.”

  • Each meal should include the Macronutrients: Protein, Carbohydrates and Fats.  These are nutritionally dense foods that together create the balance your body needs in order to be best fueled.

  • Paleo diet is popular because it eliminates all food allergies and intolerance.  They also like that the Paleo diet is traditionally made up of whole foods.

  • If you do not have food allergies, we recommend that you focus on eating “Meats & vegetables, nuts & seeds, some fruit, little starch and no sugar”. It’s that simple!

  • The best way to figure out if you are allergic to certain foods is to eliminate them from your diet for 3 weeks and then slowly reintroduce them one at a time and see if you feel the same, better or worse.  Note how your performance in the gym is as well.

  • If you are eating whole foods, you should be able to get most of the necessary vitamins and minerals from your food.  However, we do recommend that you take fish oil because it helps with inflammation.

  • Drink lots of water!

  • If you mess up, start again with your next meal.

  • If you allow yourself a cheat meal each week, don’t go overboard.  Make it a healthy treat or one small treat that is going to satisfy your craving.   Don’t allow it to turn into a full day of cheats.

  • Make this personal lifestyle a new lifestyle for your family as well.  It is important for their future to be healthy.

  • Don’t allow anything in the house that will tempt you to not stick to your goals. Throw everything out that is not supportive of your new nutritional lifestyle!

  • Eat every 3-5 hours in order for your body to maintain the fuel it needs

  • Eat a meal or snack within 30 minutes of waking up each morning

18 October 2014

Saturday
FREE COMMUNITY WOD

8:00 am
Join us this morning for a Free Community Workout. Bring family, friends and coworkers to try out CrossFit with no commitments. This is a great opportunity! Please arrive 10-15 minutes early to fill out a waiver.

Receive 50% OFF Group Fundamentals if you sign up at a Free Community Workout offered every 1st and 3rd Saturday of the month.

OPEN GYM
8:00 am – 11:00 am
Please arrive by 10:30 am
(Open to Current Athletes Only)

Nutrition Discussion
We will be having a very casual nutrition talk during Open Gym.  During this conversation, we want to open your eyes to an important part of CrossFit that is talked about the least, and loved the most…FOOD. This is the perfect time to ask questions and get tips and ideas for meal prepping, cooking, and meal ideas to help you stay on track. We will also be sampling Progenex products for those of you who are curious about which protein powder you should be using.

If you can’t make it during Open Gym and still have questions you would like answered or if you need advice, you can e-mail cortney@crossfitimperialvalley.com

CF PRE-SCHOOL
8:30 am – 9:00 am

CF KIDS
9:00 am – 9:45 am

IMG_3366

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17 October 2014

Friday
WOD

Complete 5 rounds for time of:
12 Hang power cleans (M: 185 lbs, 115 lbs)
12 Front squats (M: 185 lbs, W: 115 lbs)

CF Mayham

IMG_2588_______________

Free Community Workout
Tomorrow, October 18th, at 8:00 am
Join us for a Free Community Workout this Saturday at 8:00 am. Bring family, friends and co-workers to try CrossFit with no commitments. This is a great opportunity! Please arrive 10-15 minutes early to fill out a waiver if you haven’t done so already.

Receive 50% OFF Group Fundamentals if you sign up at a Free Community Workout offered every 1st and 3rd Saturday of the month (Regular Price $100).

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16 October 2014

Thursday
WOD
Find your 1 rep max snatch

Then,

Event 1 of CrossFit Team Series
As many rounds as possible in 12 minutes, alternating each round, of:
30 Double-unders
15 Snatches (M: 75 lbs, W: 55 lbs)

*Partner 1 completes one round and then tags partner 2 who completes the second round, etc.

Strength

10-8-6-4-2
Snatch grip push press

Then,

Complete 4 supersets of:
10 Weighted dips
10 Weighted pull ups
15 Kettle bell high pull
20 Weighted sit ups

IMG_3106_______________

This Saturday, October 18th
We will be having a very casual nutrition talk during Open Gym.  During this conversation, we want to open your eyes to an important part of CrossFit that is talked about the least, and loved the most…FOOD. This is the perfect time to ask questions and get tips and ideas for meal prepping, cooking, and meal ideas to help you stay on track. We will also be sampling Progenex products for those of you who are curious about which protein powder you should be using.

If you can’t make it during Open Gym and still have questions you would like answered or if you need advice, you can e-mail cortney@crossfitimperialvalley.com

See you guys Saturday!

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15 October 2014

Wednesday
WOD
Tabata 8x of:
Toes-to-bar
Push-ups
Kettlebell swing (M: 24 kgs, W: 16 kgs)
Row for calories

Complete 8 round of :20 work/:10 rest before moving on to the next exercise. No rest between movements.

CF Lite
Complete the following for time:
400 Meter run
25 Dumbbell push-press (M: 35 lbs, W: 25 lbs)
25 Pull-ups
400 Meter run
20 Dumbbell push-press (M: 35 lbs, W: 25 lbs)
20 Pull-ups
400 Meter run
15 Dumbbell push-press (M: 35 lbs, W: 25 lbs)
15 Pull-ups
400 Meter run
10 Dumbbell push-press (M: 35 lbs, W: 25 lbs)
10 Pull-ups
400 Meter run
5 Dumbbell push-press (M: 35 lbs, W: 25 lbs)
5 Pull-ups

IMG_2529

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Free Community Workout
This Saturday, October 18th, at 8:00 am
Join us for a Free Community Workout this Saturday at 8:00 am. Bring family, friends and co-workers to try CrossFit with no commitments. This is a great opportunity! Please arrive 10-15 minutes early to fill out a waiver if you haven’t done so already.

Receive 50% OFF Group Fundamentals if you sign up at a Free Community Workout offered every 1st and 3rd Saturday of the month (Regular Price $100).
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14 October 2014

Tuesday
WOD
Partner overhead squats. Complete 5-5-5-5-5 for total weight per team

Time Cap: 8 Minutes

*You go, I go – each team member completes 5 altunating rounds of sets of 5 reps using the same bar and switching weight each set as needed.

Then,

Complete 10 rounds each, with your partner, for time of:
200 Meter sprints
* First person runs 200 meters and tags the second person who then runs 200 meters until they each have completed 10 200 meter sprints. Total time is the team score.

Strength WOD
Deadlift 5-5-5-5-5 (TnG)
75% of 1RM

Then,
Work up to a challenging weight, focus on positioning and complete the following:
 Position pause snatch pulls 3-3-3-3-3
Positions: Mid-shin/below knee, above the knee (low hang), pockets (high hang)
Front rack lunges 10-10-10-10-10
Then,
3 Rounds of 50 medball flutter kicks

IMG_2813

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13 October 2014

Monday
Happy Columbus Day!
Classes will run as usual today

WOD
Complete 4 rounds for time of:
20 Sumo deadlift high-pulls (M: 85 lbs, W: 60 lbs)
30 Wallballs (M: 20 lbs, W: 14 lbs)
40 Foot handstand walk

CF LITE
Complete 3 rounds for time of:
16 Ring dips
16 Weighted step-ups (M: 24″ w/ 24 kg KB, W: 18″ w/ 16 kgs KB)
16 Alternating kettlebell snatches (M: 24 kg, W: 16 kgs)

IMG_2633

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Free Community Workout

This Saturday, October 18th, at 8:00 am
Join us for a Free Community Workout this Saturday at 8:00 am. Bring family, friends and co-workers to try CrossFit with no commitments. This is a great opportunity! Please arrive 10-15 minutes early to fill out a waiver if you haven’t done so already.

Receive 50% OFF Group Fundamentals if you sign up at a Free Community Workout offered every 1st and 3rd Saturday of the month (Regular Price $100).
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