22FEB12 Guerrilla CrossFit|Fort Wayne Strength and Conditioning
Strength Workout Of the Day: Behind the neck push-press 5-5-5
Workout Of the Day: 10-9-8-7-6-5-4-3-2-1 reps of:
Push Presses
Chin-up – Stricts
21FEB12 Get out and run at Guerrilla CrossFit
Skill:Every Minute On the Minute for 8 mins
3 hang squat snatch
EMOM for 5 mins
2 wall walks
Workout Of the Day: 5x400m Run
Rest 2 min. between runs
Roger Bannister, the first man to run a 4 minute mile.
20FEB12 Monday Funday
Strength Workout Of the Day: High Bar Back Squat 8-8-8-8 @65%,70%,75%,80%
Workout Of the Day: 21-15-9 reps of:
95 pound Sumo deadlift high-pull
95 pound Overhead squat
Register here for our Gymnastics Seminar on March 10th!
18FEB12 Congratulations on your hard work Josh!!!!!!!
Workout Of the Day: 4 rounds for time of:
15 Pull-ups(chest-to-bar)
30 Box Jumps (24 in.)
In honor of Josh Barkleys’ great accomplishment of losing over 100 lbs, we will be doing 101 burpees. This will take place at 11am. Everyone is welcome even non-members. This is a big deal so come out and show Josh your support.
17FEB12 Thank Guerrilla Its Friday
Strength Workout Of the Day: Back Squat 8-8-6-6
Workout Of the Day: As many rounds as possible in 12 mins of:
1 Power Clean @ 75% of 1RM
10 Ring Dips
Isometric Ring Hold
16FEB12 Guerrilla CrossFit
Workout Of the Day: 5 rounds for time of:
10 Burpee Box Jumps
8 Power Snatches 75/45 lbs
6 Handstand Push-up
15FEB12 Fort Wayne Strength and Conditioning | Guerrilla CrossFit
Strength Workout Of the Day: Bench Press 10-10-10-10
Workout Of the Day: 5 rounds for time of:
10 Ring Rows
15 Push-ups
30 Air Squats
14FEB12 Guerrilla CrossFit Valentine’s Day Massacre
Attention: We are bringing back the Noon classes on Tuedays and Thursdays on a trial basis. Stop in on your lunch break and get in a WOD.
Workout Of the Day: 3 rounds for time of:
30 Wall Balls 20 lbs
30 Hang Squat Snatches 75
10FEB12 Guerrilla CrossFit Friday AMRAP
Workout Of the Day: As many rounds as possible in 15 minutes of:
5 Pull-ups
10 Burpees
15 Air Squats
09FEB12 FWSC |GCF
Workout Of the Day: 5 rounds for time of:
15 Hang Squat Cleans, 135 lbs
30 Push-ups
08FEB12 Fort Wayne Strength and Conditioning|Guerrilla CrossFit
Workout Of the Day: As many rounds as possible in 7 mins of:
7 Kettlebell Swings
11 Burpees
07FEB12 Guerrilla CrossFit vs Bear Compelx
Workout Of the Day: As many rounds as possible in 15 minutes of:
5 Bear Complexes 135/95 lbs
10 24/20 inch Box Jumps
06FEB12 Guerrilla CrossFit Monday WOD
Strength Workout Of the Day: Back Squat 10-8-6-6-6 @ 60%/65%/70%/75%/80%
Workout Of the Day: 6 rounds for time of:
10 Front Squats 135 lbs
20 Push-up (hand release)
The Skinny on Fat, Part II: Fat as fuel
I think it would be safe to assume that most people believe that carbohydrates are the best source of energy or fuel for the human body. That’s why marathon runners “carb up” with pasta before a big race, right? Well, in today’s post I am going to counter that belief and propose that indeed, carbohydrates are not the body’s preferred fuel but rather fat.
Glucose from the breakdown of carbohydrates is not the preferred fuel of skeletal muscle (you know, those things that move your body), fat is, even when the body is at rest. Sure, if you give the body a never-ending supply of carbohydrates then the body will hum along and burn those up just fine and dandy….probably because that’s all you’re offering it. But, the truth of the matter is, muscles prefer fat as fuel and run more efficiently on it, even cardiac muscle (that’s your heart!). Guess what else? The brain also runs just fine on fat! Maybe even optimally! Entire civilizations have existed for ages on what is practically a zero-carb diet. Think about this: there is actually no requirement for any “essential dietary carbohydrates” in human nutrition.
Ok, so now hopefully you’re getting the picture, fat is a better fuel than carbs. But since everyone is so hung up carbs (dare I say, addicted?), you’re probably wondering how many carbs you should eat a day. If you are in a weight-loss phase, about 50-100 grams a day. For weight maintenance, 100-150 grams a day.
Recipe of the Week
Paleo Bread
1 ½ cups blanched almond flour
2 tablespoons coconut flour
¼ cup golden flaxseed meal (the jury is out on if it’s Paleo, take it or leave)
¼ teaspoon celtic sea salt
1 ½ teaspoons baking soda
5 eggs
¼ cup coconut oil
1 tablespoon honey
1 tablespoon apple cider vinegar
1. Place almond flour, coconut flour, flax, salt and baking soda in a food processor
2. Pulse ingredients together
3. Pulse in eggs, oil, honey and vinegar
4. Pour batter into a greased 7.5″ x 3.5″ Loaf Pan (small or petite loaf pan)
5. Bake at 350° for 30 minutes
6. Cool and serve
04FEB12 Guerrilla CrossFit saturday WOD
Workout Of the Day: As Many Rounds As Possible in 10 Min:
3 Hand Stand Push Ups
6 Hang Power Snatches
9 KB swings 1.5pood *increase 3 reps each movement each round. Round 1=3,6,9. Round 2=6,9,12. Round 3=9,12,15….*
03FEB12
Strength Workout Of the Day:
Shoulder Press 3-3-3-3-3
Workout Of the Day: For Time,
50 Double Unders
5 Push Jerks
40 Double Unders
8 Push Jerks
30 Double Unders
10 Push Jerks
20 Double Unders
13 Push Jerks
02FEB12 Guerrilla CrossFit cleans up
Strength Workout Of the Day: Hang Clean 2-2-2-2
Workout Of the Day: 4 rounds for time of:
3 Power Cleans 155 lbs
12 Burpees
8 Pull-ups
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
