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
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
The Best Shape of Your Life Challenge!
The Best Shape of Your Life Challenge will run from February 13th to March 25th!
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?
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
04JAN12 Guerrilla CrossFit| WOD
Workout Of the Day: Max Effort 500m Row for time.
Then,
For Time:
9-8-7-6-5-4-3-2-1 Power Clean @ 50% of 1RM
1-2-3-4-5-6-7-8-9 Pull-ups
Power is the Path to Fitness
How many of you try and use the prescribed weight for a workout just to prove to yourself that you can do it? Well let me just say that prescribed weights suck. They’re fine for competition, or benchmark workouts to see where you rank amongst thousands of other crossfitters, but they are definitely sub-optimal for improving your general level of fitness.
How do you pick what weight to use during a workout? For too many people it’s just a random decision and that’s unfortunate because while it may not be rocket science, there is a certain amount of science involved in getting more fit. So I’m going to explain how and why to choose the appropriate weight in order to maximize the efficiency of any given workout.
In Crossfit we define fitness as increased work capacity across broad time and modal domains. In plain english that means improving your ability to do more work using different movements in workouts of varying times. And as anyone that has done a Crossfit workout will attest, increased work capacity comes via intensity.
Now the beauty of intensity is that we can measure it. Intensity, as we define it, is just the average power you produce during a given workout. We don’t need to make this overly complicated but just know that in physics average power equals the amount of work done divided by the time taken to do the work.
That means there are two paths to increasing the average power of your workout – the first would be to increase the weight used and the second would be to do the workout faster. Many people choose the first approach because it seems harder or because of some bogus notion of prescribed weights but this is often counterproductive. Many times dropping the weight and doing the workout faster will actually increase your average power and thus improve your fitness faster. The reason is because there is no work being done while you are resting and staring at the bar.
There are formulas that attempt to map the number of reps in a workout to some percentage of your one rep max and that is exactly why you’ll see those percentages show up on the whiteboard for certain workouts. But practically speaking, the weight (or scaling for gymnastics movements) you should use is one that allows you to do the workout unbroken but right on the edge of having to rest.
Now when we do strength work we are looking for a different stimulus and thus we increase the rest periods between lifts, but for metabolic conditioning there is simply no arguing with physics and physics says you need to pick a weight that makes sense in order to maximize your fitness level. So in 2012 don’t just think about finishing a workout with a prescribed weight; think about maximizing average power by doing the workouts unbroken or with very minimal rest…
03JAN12 Guerrilla CrossFit | Fort Wayne Strength and Conditioning WOD
Workout Of the Day: 15min AMRAP
Ladder up every round – i.e. 1 of each movement, then 2, then 3, etc…
Box Jump (24 in.)
Push-up
Walking Lunge
Finisher: Push Press 1rep Max
“Let’s start at the very beginning…”
“…a very good place to start.”
What is Paleo?
Paleo is generally considered to be the imitation of the diet/lifestyle of our Paleolithic ancestors, the hunter/gatherers. We are not trying to copy exactly what they ate and how they lived, which would be close to impossible in today’s society, but rather reap some of the physical benefits of such a simplistic way of eating.
What to eat:
Meats, nuts, seeds, vegetables, seasonal fruits, some starch (such as sweet potato or yam), and healthy fats. Generally, foods that would have been easily accessible to our ancestors.
What not to eat:
Grains, legumes (including peanuts), sugars/sweets, alcohol, and dairy products. These items would not have been readily available to our ancestors and can in fact make us ill.
My other suggestions:
- Try to have a fat and a protein at every meal, then round it out with vegetables.
- Drink lots of water
- Keep heavy/high starches like sweet potatoes or yams, and fruit for the post-WOD period.
Recipe of the week:
Egg Cups
Ingredients:
- 6 eggs
- 6 slices bacon
- Finely chopped veggies
- Coconut oil
Directions:
Preheat oven to 350 degrees. Grease a muffin tin with coconut oil (I like to use a jumbo muffin tin). Use bacon slices to line the inside of the muffin cup, cutting in half if need. In a bowl, combine eggs and veggies with a whisk. Pour mixture into muffin tin. Bake 25 min or until centers are firm.
26DEC11 Day after Christmas WOD
Strength Workout Of the Day: Deadlift 5-5-5-3-1
First two set are warmup sets. Then based on 1 rep max 68%x5/77%x3/86% for as many reps as possible.
Workout Of the Day: Four rounds, each for time of:
800 meter run. Rest as needed between efforts
We will only be having 6am and 6pm classes this week.
24DEC11 Chistmas Eve Guerrilla CrossFit
There will be no classes today due to a security breech. We had a hidden camera set up so we were able to see who the perp was.
15 Nov 11 | Guerrilla Crossfit WOD
From time to time you need to do things that scare you, or, at least, make you nervous. We fail at the margins of our experience and if we aren’t consistently pushing those margins we remain comfortable, unchallenged and therefore, we don’t grow. Some people would say, “If your workout doesn’t scare you, then it isn’t tough enough.” I agree with that, and like most things in the gym, you can find a real world analog. So, “If you aren’t nervous or scared in your everyday life, about something, at least once a week, then you aren’t challenging yourself enough.” So here is the question: “What can you do this week inside and outside of the gym that will scare you or push the margins of your experience?” Ask for a raise? Ask for a promotion? Quit your job? Complete a 20-rep max back squat at absolute maximal load? Do a burpee in a public place in front a bunch of people you don’t know?
Sound off! What are you willing to do?
Skill: Double Unders
Workout Of the Day: 7 min As Many Rounds As Possible
5 cleans
5 Sumo Deadlift Highpulls
5 split Jerk
