31JAN12 At Guerrilla CrossFit there is no day of rest
Workout Of the Day: 5 rounds for max reps:
30 seconds of max reps thrusters: rest 90 seconds. Score total number of reps.
30JAN12 Guerrilla CrossFit knows Squat
Strength Workout Of the Day: Back Squat (low bar)
1×10@60%
1X8 @70%
1X6 @75%
1X4 @80% 2 mins between sets
Workout Of the Day: Seven rounds of:
35 Double-unders 1 Snatch
Make one snatch attempt per round.
The Skinny on Fat
As you make your way through your Paleo journey, you’ve probably noticed that a lot of emphasis is place on dietary fat. In fact, you have probably been encouraged to eat more fat than ever! You might be asking yourself “why?” “I thought fat made me fat.” Well, here’s the skinny on fat, in a nutshell (pun intended).
First things first, you must rid yourself of the thought that fat is evil; this idea is based upon 50-year- old, poorly done research. Now here’s the good news, all that yummy fat is actually good for you!!!
Monounsaturated fats like those in nuts, avocado and olive oil can lower cholesterol and reduced risk of atherosclerosis. Polyunsaturated fats are a little tricky; those found in cold water fish such a salmon are high in omega 3 fatty acids, whereas those in processed vegetable oils are high in omega 6 fatty acids. For optimal health, we should strive to consume a greater quantity of omega 3 vs. omega 6 fatty acids. By consuming too many omega 6 fatty acids in relation to your omega 3 fatty acids, you increase your risk of heart disease and certain cancers. Good reason to take your fish oil supplement daily!
To make it easier here is a list of good healthy fat sources:
Coconut oil
Ghee (made from grass-fed butter)
Animal fats from grass-fed animals
Olive Oil (best for cold use only)
Avocado & Avocado Oil
Nuts & nut butters (sparingly, some are high in omega 6)
Next week’s topic: The Skinny on Fat, Part II, why fat is a better fuel for the body than carbohydrate
Recipe of the Week
By popular demand…
Breakfast Bars
Ingredients:
1 ¼ cup almond flour
¼ teaspoon sea salt
¼ teaspoon baking soda
¼ cup coconut oil (melted to a liquid)
¼ cup raw organic honey
1 teaspoon vanilla extract
½ cup unsweetened shredded coconut
½ cup pumpkin seeds
½ cup sunflower seeds
¼ cup almond slivers
¼ cup raisins
1. In a small bowl, combine almond flour, salt and baking soda
2. In a large bowl, combine coconut oil, agave and vanilla
3. Stir dry ingredients into wet
4. Mix in coconut, pumpkin seeds, sunflower seeds, almond slivers and raisins
5. Grease an 8×8 inch Pyrex baking dish with coconut oil
6. Press the dough into the baking dish, wetting your hands with water to help pat the dough down evenly
7. Bake at 350° for 20 minutes
Recipe courtesy of www.elanaspantry.com
29JAN12 Guerrilla CrossFit does Annie
Challenge: 30 muscle-ups for time.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips
Workout Of the Day: ANNIE
50-40-30-20 and 10 rep
of: Double-unders, Sit-ups.
then, Find your 1RM back squat
27JAN12 Guerrilla CrossFit Workout Of the Day
Workout Of the Day: 3 rounds for time of:
5 Deadlifts @ 80% 1RM
15 Burpees (bar facing)
25 Sit-ups (standard)
26JAN12 Guerrilla CrossFit
Strength Workout Of the Day: Split Jerk 1-1-1-1-1
Workout Of the Day: AMRAP 10min
5 Pullup
10 Pushup
15 Squats
25JAN12 Guerrilla CrossFit| Partner Filthy 50
Workout Of the Day: You and a Partner complete
50 Box Jump – 24″
50 Jumping Pull-ups
50 Kettlebell Swings 1 pood
50 Walking Lunges
50 Knees-to-elbows
50 Push Presses 45 lbs
50 Back Extensions
50 Wall Balls 20 lbs
50 Burpees
50 Double Unders
Divide reps as needed, one partner works at a time,Teams of three complete 75 of each movement.
24JAN12 Guerrilla CrossFit Baseline workout
Workout Of the Day: Max Height Box Jump in inches (no running start)
Then,
Baseline Workout
500m Row
40 squats
30 situps
20 pushups
10 pullups
23JAN12 Guerrilla CrossFit | Fort Wayne Strength and Conditioning
Workout Of the Day
4 x 400 Meter sprints
* 60 second rest between
Ben Nagels’ daughter Ella showing how it’s done.
21JAN11 Guerrilla CrossFit does Diane
Workout Of the Day: “Diane”
21-15-9 reps for time of:
225 pound Deadlift
Handstand push-ups
20JAN11 CrossFit Games WOD 3
Workout Of the Day: 2011 CrossFit Games 3
15 foot Rope climb, 5 ascents 145 pound Clean and jerk, 5 reps
15 foot Rope climb, 4 ascents 165 pound Clean and jerk, 4 reps
15 foot Rope climb, 3 ascents 185 pound Clean and jerk, 3 reps
15 foot Rope climb, 2 ascents 205 pound Clean and jerk, 2 reps
15 foot Rope climb, 1 ascent 225 pound Clean and jerk, 1 rep
Beth sticking her clean at the Great Lakes Invitational this past weekend.
19JAN12 Guerrilla CrossFit Guest Day AMRAP
From Thursday until Saturday we will be having guest days. Stop in if you would like to check a class out or if you know somebody let them know to stop in.
Workout Of the Day: As many rounds as possible in 10 mins of
10 Ring Dips
20 Sit-up (standard)s
30 Air Squats
18JAN12 Guerrilla CrossFit does Jeremy
Challenge: L Sit Hold max effort for time
Workout Of the Day: Jeremy
21-15-9
Overhead Squats 95lbs
Burpees
Three year old Jeremy Bloniasz lost his life in a tragic accident
Thursday, July 6th 2006. To Jeremy’s parents, Kelly and Jeremy, the
entire CrossFit family offers our deepest sorrow.
17JAN12 Guerrilla CrossFit WOD
Workout Of the Day: 3 rounds for time of:
5 Push Presses
10 Toes-to-Bars
20 Wall Balls
16JAN12
Workout Of the Day: 5 rounds for time of:
40 Double Unders
30 Box Jump – 24 in.s
20 Kettlebell Swings 1.5 pood
Why no dairy?
Strict Paleo eliminates any and all dairy products…why? At the most basic level it just wasn’t easy or practical to milk wild game animals. However, outside of that practicality there are some other reasons to eliminate dairy products from one’s diet. Dairy products contain lactose, which is not well tolerated by most people, particularly because the body does not produce enough of the enzyme lactase, which helps break down lactose, past about the age of 2 or 3…the age when our primal ancestors would have weaned their children.
Dairy products can also induce autoimmune issues in some people, whereas others seem to tolerate dairy just fine in this aspect. If you are firm on keeping dairy in your diet, I urge you to limit your consumption to raw, pastured, full fat dairy products. This way you are consuming less pesticides, hormones, etc., and getting some Omega 3 fatty acids. A good source is www.fryfarmscoop.com
What about calcium?
Dark green, leafy vegetables, such as Kale are a much better source of calcium than dairy. Sesame seed butter (tahini) is another good source. In fact, 3 Tbsp. of Tahini contains the same amount of Calcium as 8oz. of whole milk.
Recipe of the Week
Kale Chips
Ingredients:
2 bunches kale (red or green)
1-2 Tbsp. Avocado Oil
Sea Salt
- Remove kale leaves from stems, wash well, spin dry in salad spinner (it is important to make sure the kale is SUPER dry)
- Toss leaves in Avocado Oil
- Line a baking sheet with parchment paper or foil, arrange leaves in a single layer being sure they are flat and not folded over.
- Bake about 12 minutes at 350 degrees…stay close to the oven, they can burn very quickly!!
- Sprinkle with sea salt and enjoy! Great dipped in salsa!!!
14JAN12 Guerrilla CrossFit does Isabel
Workout Of the Day: Isabel
For Time: Snatch 135 pounds, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.
13JAN11 Guerrilla CrossFit WOD
Workout Of the Day: For Time
5-4-3-2-1 Muscle-ups
1-2-3-4-5 Back Squat Use 70-80% 1RM
Then finish with 20 KBS
12JAN12 Death By Burpees
Strength Workout Of the Day: Work up to your 1RM Power Clean.
Workout Of the Day: Death By Burpees
With a continuously running clock perform 1 burpee in the first minute, 2 in the second, 3 in the third, etc. Continue until you cannot finish your burpees before the next minute starts.
The Best Shape of Your Life Challenge!
The Best Shape of Your Life Challenge will run from June 18th to July 30th!
You Can Read All Further Information About The Challenge And Register Here:
Once you register you will be emailed everything else you need to know.
Are you up for the challenge?
11JAN12 Its CrossFit open time again at Guerrilla CrossFit
Workout Of the Day: CrossFit Open 11.2
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (155lbs / 70kg)
12 Push-ups
15 Box jumps (24″)
10JAN12 Guerrilla CrossFit does Mary
Workout Of the Day: Max Double unders in 2 minutes
then,
Mary
As many rounds as possible in 10 minutes of:
5 Handstand Push-ups
10 Pistols
15 Pull-ups
09JAN12 Guerrilla CrossFit Monday WOD
Workout Of the Day: The Air Force WOD
20 Thrusters, (95/65)
20 Sumo Deadlift High-pulls, (95/65)
20 Push Jerks, (95/65)
20 Overhead Squats, (95/65
20 Front Squats, (95/65)
Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20 minute cap.
Why no grains? (And legumes)
Let’s try and keep this really simple, because it could be easy to get really confused on this one!
Very simply, grains and legumes (including soy) contain a protein called lectin, which is also referred to as an anti-nutrient (sounds delightful, doesn’t it?). The primary function of lectin in a plant is protection. When a predator consumes the plant, the lectin will cause intestinal distress to deter the predator from eating the plant again. Anyone ever get bloated or gassy from a big serving of beans? Lectins can also cause an autoimmune response when consumed by humans, which causes in short, the body to attack itself. To make matters worse these lectins can also damage the walls of the intestines which can then prevent the absorption of nutrients the body needs, hence anti-nutrient. We could talk all day and night about lectins and why grains and legumes can make us ill, and get super scientific with it….but we’ll save that for another day. In short, don’t eat them, they’ll make you sick J
Cauliflower Rice
Steam one head of cauliflower in a steamer/rice cooker or in a stock pot with a steam basket until fork tender.
While the cauliflower is steaming sauté some finely chopped celery and onion over medium heat in about 2 Tbsp. Coconut oil.
When the cauliflower is tender, use a potato masher or ricer to mash the cauliflower down to a rice-like texture, stir in the celery and onions , any other desired spices (get creative) and a little sea salt.
Voila! An awesome grain substitute, I think you’ll be surprised.
07JAN11 | Guerrilla CrossFit does Jackie
Workout Of the Day: JACKIE
For time: 1000m Row
50 – 45lbs Thrusters
30 Pull Ups
06JAN12 Guerrilla CrossFit| Fort Wayne Strength and Conditioning WOD
Workout Of the Day: For Time:
6 Rope Climbs, 50 Wall Balls
15 Handstand Push-ups, 50 Burpees
24 Toes-to-Bars, 50 Double Unders
33 Kettlebell Swings, 50 Box Jumps
With a partner complete each couplet of two movements before moving on to the next couplet. Both partners can be working at the same time but must doing different movements. Note: Each couplet is the work to be completed as a team and not by each individual. Break up the work between partners however you like.
05JAN12 Guerrilla CrossFit| WOD
Workout Of the Day: 5 rounds for time of:
5 Back Squats @ 60% 1RM
10 Burpees
15 Kettlebell Swings
