CrossfitHeights

Don't Forget to Turn in Your Week 2 Scores

"Have the courage to accept what you can't alter and to alter what you can't accept." Unknown Author

  

As we enter week 3 of the "New You" challenge take a few minutes to review what you have accomplished so far.  Also make note of areas where you need to improve.  Stay motivated the rewards will be sweet!

Monday

Strength

Back Squat 5 @ 65% (1 RPM), 5 @ 75%, AMRAP @ 85%

Last set is an all out effort.... when you think you're finished get 2 more. 

Record weight and reps for last set

*Make sure to hit some hip mobility before you squat

Skill / Agility

Off

WOD

5-4-3 Rounds for Time:

35 Squats with Med Ball (20m / 14w) (med ball must be above shoulder)

25 Lateral Jumps Over Med Ball

15 Med Ball Push Ups

Cool Down

50 Hollow Rocks

Partner Up

 "The mind is the limit. As long as the mind can envision the fact that you can do something, you can do it, as long as you really believe 100%"

 

I found this information on one of the websites I browse through everyday, It was at crossfitverve.com.  The guys name is Matt Chan he is a CrossFit Games competitor.  He did a really good job breaking down different protein bars and giving the nutritional value to them,  I thought it was interesting and well worth the read.  He also has a great section under "fuel"that provides some really good paleo recipes, you should check it out.

 

  

Builder Bar
Macro-nutrient information; Protein 20gm,, Carbohydrates 30gm, Fat 8gm.
Zone: 2.8P, 3.3C, 2.6F (Fat is calculated at 3gm per block due to fat free protein source).
1st ingredient: Soy
Predominate protein source: Soy
Percentage of bar that is sugar: 44%
Top 3 sugar sources: Beet juice, Organic brown rice syrup, Organic evaporated cane juice.
Contains Soy? Yes

Eating Right 100 Calories
Macro-nutrient information; Protein 6gm, Carbohydrates 17gm,, Fat 3gm.
Zone:0.85P, 1.8C, 1F
1st ingredient: Sugar
Predominate protein source: Soy
Percentage of bar that is sugar: 56%
Top 3 sugar sources: So many I can’t list them all, including plain old sugar and corn syrup.
Contains soy? Yes

Balance Bar
Macro-nutrient information; Protein 15gm, Carbohydrates 21gm, Fat 7gm.
Zone: 2.14P, 2.33C, 2.3F
1st ingredient: Soy
Predominate protein source: Soy and whey blend
Percentage of bar that is sugar: 42%
Top 3 sugar sources: Fructose, glucose syrup, sugar.
Contains Soy? Yes

  

Luna Bar
Macro-nutrient information; Protein 9gm, Carbohydrates 27gm, Fat 5gm.
Zone: 1.28P, 3C, 1.66F
1st ingredient: Soy
Predominate protein source: Soy
Percentage of bar that is sugar: 56%
Top 3 sugar sources: Organic dried cane sugar, Organic brown rice syrup, glucose.
Contains Soy? Yes

Lara Bar
Macro-nutrient information; Protein 5gm, Carbohydrates 30gm, Fat 8gm.
Zone: 0.71P, 3.33C, 2.66F
1st ingredient: Dates
Predominate protein source: Almonds
Percentage of bar that is sugar: 62%
Top 3 sugar sources: Dates and cherries.
Contains Soy? No

Think Thin 
Macro-nutrient information; Protein 20gm, Carbohydrates 25gm, Fat 8gm.
Zone: 2.8P, 2.7C, 2.6F
1st ingredient: Protein blend
Predominate protein source: Whey and soy
Percentage of bar that is sugar: 41%
Top 3 sugar sources: Chocolate liquor, Maltitol, natural favors…
Contains Soy? Yes

  

Clif Bar
Macro-nutrient information; Protein 10gm, Carbohydrates 41gm, Fat 7gm.
Zone: 1.4P, 4.5C, 2.3F
1st ingredient: Organic brown rice syrup
Predominate protein source: Soy
Percentage of bar that is sugar: 60%
Top 3 sugar sources: Organic brown rice syrup, Organic dried cane sugar,Organic evaporated cane juice.
Contains Soy? Yes

Atkins Bar
Macro-nutrient information; Protein 17gm, Carbohydrates 18gm, Fat 8gm.
Zone: 2.4P, 2C, 2.66F
1st ingredient: Soy nuggets
Predominate protein source: Soy
Percentage of bar that is sugar: 37%
Top 3 sugar sources: Polydextrose, maltitol, chocolate liquor
Contains Soy? Yes

Zone Bar
Macro-nutrient information; Protein 14gm, Carbohydrates 23gm, Fat 7gm.
Zone: 2P, 2.55C, 2.33F
1st ingredient: Soy nuggets
Predominate protein source: Soy
Percentage of bar that is sugar: 46% 
Top 3 sugar sources: Sugar, corn syrup, chocolate liquor
Contains Soy? Yes
Conclusion:

Tanka Bar
Macro-nutrient information; Protein 7gm, Carbohydrates 7gm, Fat 1.5gm.
Zone: 1P, 0.77C, 1F
1st ingredient: Buffalo
Predominate protein source: Buffalo
Percentage of bar that is sugar: 24%
Top 3 sugar sources: Sugar on the dried cranberries, no other source.
Contains Soy? No

 My top three choices: 
#1 Tanka; it contains real food, is balanced at 1block, has the lowest sugar % of bar so I will stay satisfied longer with less.  I understood all the ingredients on the label. Contained no soy.

#2 Lara bar; I choose this one because it was all real food, with only three ingredients.  The fat is nuts and will keep me satisfied.  I would however have to have it with a protein source like jerky or the sugar cravings would surely come later in the  day with a 62% sugar content. Contained no soy.

#3 Think Thin; I would consider this a 2.5 block snack.  It  is well balanced and contains a higher amount of whey then soy.  They have a lower percentage of sugar content then most of the other bars.  Has higher protein content then all the bars without raising the sugar also.

So there is my two cents on how to look at bars.  I hope this helps in a pinch! 

 Saturday

Strength

Off

Skill / Agility

Off

WOD

"Partner Up"

100 Wall Balls(20/14)

100 Box Jumps(20)

100 Double Unders

----------------------------------------------------------

10 Rounds of Cindy

     5 Pull Ups

     10 Push Ups

     15 Squats

Partners will alternate rounds, each will do 5 rounds

--------------------------------------------------------------

100 KB Swings(53/35)

100 Sit Ups

100 Lunges

*This Wod can be started in any order that you choose, once you start a movement the reps must be completed before you move to the next one.

* Same rules apply for the 10 rounds of "cindy" once you start you must complete all 10 rounds before you move on.

*Reps must be split equally between partners

Cool Down

Enjoy The Weekend

Plaque Scaler By Day, Kick A** CrossFitter By Night

  "To make a muscle grow, you must force it to go beyond its capabilities. The most potent way to apply that force is to train to failure. Training to failure means...the muscles are forced to grow stronger and bigger"

Karla has been making some great improvements at the gym lately, really improving on her strength and fitness.  I know that she and her husband Curt have really caught the CrossFit bug, I even over herd them talking about making a little CrossFit gym in their basement so they could workout at home when they couldn't make it in.  Now that's dedication,  I just hope she doesn't use all this new strength on her patients when she is cleaning their teeth, lol.

Friday

Strength

Off

Skill / Agility

Off

WOD

"The Bear Complex:"

1. Power Clean 2. Front Squat 3. Push-Press 4. Back Squat 5. Push-Press All of this equals one set and you will need to do 7 sets to equal one round for a total of five rounds. Once you start your round you must hold onto the bar for all 7 sets to complete the round. Start light, lighter then you think, and work your way up from there.   This Wod usually takes the full hour, so we will stretch and demo the wod, but there will be no strength or cool down other then to stretch.   Cool Down Stretch and Roll out

Lumberjack

 "Perfection is not attainable, but if we chase perfection we can catch excellence"

 Jeff has decided to set two goals for himself this winter.  One, to get stronger and two, to grow his beard out like a lumberjack.  From the looks of things he is well on his way to accomplishing both of his goals, great job Jeff.  I hear your wife really loves the beard!!

 

Thursday

Strength

2 Heavy Squat Clean Thrusters(75% of 1RM Thruster), every minute on the minute for 5 minutes

Skill / Agility

Off

WOD

T2B

Hand Release Push Ups

Wall Balls(20/14)

10-9-8-7-6-5-4-3-2-1

In between each set you will run 4-- 10m Sprints,  After you finish 10 reps of everything you will run, then 9reps of everything you will run, and so on.  You will finish the wod by running after your last set of 1's.

Cool Down

5 Rope Climbs, after each rope climb 10 Ball Slams

Sub 2 walls walks for 1 rope climb.

Going Un-modified

 "Happiness and strength endure only in the absence of hate. To hate alone is the road to disaster. To love is the road to strength. To love in spite of all is the secret of greatness. And may very well be the greatest secret in this universe."

 

 If you have been paying attention to the board, you may have noticed Amber crushing some of the wods lately.  One particularly exciting highlight came last tuesday when I saw Amber rip off 13 consecutive(head to the floor) hand stand push ups,  It was awesome!!  Keep crushing wods Amber!  Also, I was just told recently that Englewood elementries teachers had to go through some medical testing for health insurance purposes(Body fat, BMI, BP ect).  The person who tested Amber said she is one of the fittest teachers she has seen, so whatever she is doing keep doing it!  I Think that is some great advice, just keep doing it!

Wednesday

Strength

Off

Skill / Agility

Battle Ropes, 10 seconds of work for 8 Rounds

Everyone will cycle through the 2 lines until they have gone 8 times.

WOD

Two minutes at each Station For Max Reps

This is a running Clock

Double Unders

Power Cleans(135/95)

Burpee Box Jumps

Shoulder to Over head(135/95)

Rest 2 minutes after the round

And repeat for a second round

Record Total Reps

Cool Down

100 Barball Evil wheels

Using the bar you had for the wod, start on your knees bar against your thighs.  Place hands on bar about thigh width apart, roll the bar out, keeping your core tight ,until your chest is parallel to the floor and your arms are extended out, but not letting your chest touch the ground.  Then roll yourself with the bar back up to complete the rep.  If you cannot go all the way to parallel you will go as far as you can. 

Strong Is The New Skinny!

 "Sell yourself short on nutrition and you're selling yourself short on maximizing your physical development"

 You want to talk strong, Jen is a perfect example.  She always comes in with a smile, works her butt off, and no matter what, finds time to incorporate CrossFit into her life.   She juggles full time work, three kids, and very soon a husband(Nick) who will be leaving for deployment.  Now that is "Strong", I wouldn't want to walk in those shoes for even a day, or any of you other mothers, I don't know how you guys do it.  Great job Jenn, remember you have a large extended family of Crossfitters at the Heights who are always willing to help if you need it!

  Tuesday

Strength

Narrow Grip Bench Press 5x5

Record heaviest set

Skill / Agility

Off 

WOD

"Nate"

2 Muscle Ups(6 pull ups and 6 Dips)

4 HSPU's

8 KB Swings(2/1.5 pod)

AMRAP in 20-17-15mins

Record rounds and extra reps, this should go in your folder.

Cool Down

2 min wall sit, passing 20lb med ball, if ball drops there will be a 20 burpee penalty!

Report Cards Are Due!

 

 

"I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds"
-Henry Rollins.

Remember report cards are due today in the comments section.  Everyone should look their wod books over and review their, diet, sleep and wods.  Be honest with yourself when scoring,  and review the scoring system.  I am sure the scores will be great, listening to most of you guys during the week you are really doing a great job.  The gym was absolutely packed this week, so I am sure the wod points won't be a problem.  Everyone should post three scores and any PR's you had during the week, remember you are scoring the days from Sunday 1/15 to Sat. 1/21.  I can't wait to see the results! 

Monday

Strength

Front Squat 3x5 (75% of 1RM, keep weight the same for all three sets)

30 second Handstand hold in between sets

Record weight used.

Skill / Agility

Off

WOD

In 10 minutes

Row 2000m,

with remaining time, as many double Unders as possible.

Record Row time, and total double unders.

* Groups of 6 will begin the wod every 10 minutes.

Cool Down

Back by popular demand to help work on those arms.

4x10, MC Hammer Curls(1rt+1lft = 1Rep)

 

 

 

1st Week Almost Up.... How Did You Fare?

 "Endurance is one of the most difficult disciplines, but it is to the one who endures that the final victory comes."

 

If you haven't already done so, and would like a pair of the the CrossFit Heights fight shorts make sure you sign up for a pair.  We will be finalizing orders this weekend. 

As we approach the end of our first week  of the "New You" challenge I am very anxious to see how well everyone is doing.  Keep up the hard work and make sure you share any great recipes with your CrossFit Heights family!

 

Saturday

Strength

Off

Skill / Agility

Off

WOD

500m Row

100 Squats

50 Push Ups

30 Sit Ups

10 Pull Ups

10 Pull Ups

30 Sit Ups

50 Push Ups

100 Squats

150 Double Unders

Then,

KB Swing (53m / 35w) & Burpee Ladder

1-2-3-4-5-4-3-2-1

 *Depending on class size one group may start with DUs and the other 500m Row

Cool Down

Enjoy Weekend.... Dont forget to post your weekly results to Mondays Blog

Know When to Take a Knee?

 

  

 Ever feel light headed after going for a max deadlift?  Don't try to show off like the guy in the picture, take a knee!  A 2 foot fall is usally a little easier on the body then a 6 foot fall. 

Friday

Strength

DeadLift 5 @ 65%, 5 @ 75%,  3 @ 85%, 1 @ 95%

Between Each Deadlift set, Bar Dips: 5 reps with 5 sec negative on each 

Skill / Agility

Off

WOD

 21-15-9

Strict Pull ups

Burpees

Cool Down

Mason Twist 3 x 20 (pick your med ball weight)

We Are Family

 

 
I love seeing family members working out side by side with one another.  You name it we have it, brother and sister, father and son, and mother and daughter.  Here Darian and Dana hammer out some over head squats.  Keep up the great work guys!

 

Thursday

Strength

Off

Skill / Agility

3x:

3 up/downs, 10 yard run, 2 up/downs, 10 yard backpedal, 1 up/down 5 yard run

After each attempt

8 Bounding Box Jump Overs

WOD

4 Rounds:

30 sec AMRAP KB Swings  (53 m / 35W)

30 sec AMRAP Box Jumps (24m / 20w)

30 sec AMRAP Squats

*Rest 30 between each exercise

*Record Total reps for each exercise

Cool Down

 Alphabet Leg Lifts