Complete 3 rounds for time of:
400 Meter run
21 Kettlebell swings (M: 24 kgs, W: 16 kgs)
12 Strict toes-to-bar
Relying on Fast Food For Quick/Easy Meal Choice?
“Excessive consumption of high-glycemic carbohydrates is the primary culprit in nutritionally caused health problems.”
Great nutrition prescription on crossfit.com. Check it out!
Another great article on the negative effects of fast food from the Huffington Post. Read up on the effects of consumption of unhealthy foods.
“It’s pretty doubtful that a person would sit in the drive-thru line of a fast-food chain and order a well-balanced meal, full of fiber and nutrients. People in the drive-thru line are there because they are willing to compromise healthfulness for convenience and taste, which at the time seems worth the trade.”
Deadlift 2-2-2-2-2 (use 80% of 1RM)
Complete 4 rounds for time of:
45-second L-sit hold
30 Deadlift (M: 135 lbs, W: 95 lbs)
15 Handstand push-ups
Posted on CF Main Site 04 October 2014
Every minute on the minute x 6 minutes:
5 Shoulder press
Complete (not for time):
20 -15 -10 -5
(advanced 70%/ intermediate 60%)
Strict pull up
Are You Drinking Enough Water?
Check out this great article about the importance of staying hydrated for top physical performance.
“When you work out, you sweat, and when you sweat, you loose that precious water from your body in the process.”
Also, check out this video posted by CrossFit.com about the value of hydration and recovery.
Youtube: Hydration and Recovery with Matt Chan
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
Complete the following for time:
50 Calorie Row
50 Alternating overhead weighted lunges (M: 45 lb plate, W: 25 lb plate)
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.
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
Complete 100 burpees for time
Complete the following for time:
21 Front squats (M: 115 lbs, W: 80 lbs)
21 Push presses (M: 115 lbs, W: 80 lbs)
15 Front squats (M: 115 lbs, W: 80 lbs)
15 Push presses (M: 115 lbs, W: 80 lbs)
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
Complete as many rounds as possible in 20 minutes of:
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
FREE COMMUNITY WOD
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.
8:00 am – 11:00 am
Please arrive by 10:30 am
(Open to Current Athletes Only)
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@crossfitimperia
8:30 am – 9:00 am
9:00 am – 9:45 am
Complete 5 rounds for time of:
12 Hang power cleans (M: 185 lbs, 115 lbs)
12 Front squats (M: 185 lbs, W: 115 lbs)
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).