The Forge: August 2009

Monday, August 31, 2009

August 31, 2009

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Rest Day.

Or make up a workout you missed while on vacation. ;)

Sunday, August 30, 2009

August 30, 2009

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CFWU

Deadlift

5-5-5-5-5

1 mile run for time.

Saturday, August 29, 2009

You guys may have noticed the On-Ramp program starting up on September 14th. This is a great opportunity for a lot of people to get a taste of something that will be extremely beneficial to their life for a very nominal fee. Lets plug it as much as we can.

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CFWU

"JT"

21-15-9

HSPU

Ring dips

Push-ups

Friday, August 28, 2009

August 28, 2009

Solid deadlift set-up position

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CFWU

Clean and Jerk

3-3-3-3-3

4 rounds for time:

15 Burpees

15 Pull-ups

15 Double unders

135# Deadlift, 15 reps

Thursday, August 27, 2009

August 27, 2009

Assisted HSPUs.

Today, go look at affiliate websites. If you see any ideas you like and want to implement - leave a comment.

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Rest Day.

Wednesday, August 26, 2009

August 26, 2009

Steve

Guys, this is Steve. If you see him here make sure you introduce yourself.

If you see a new athlete and don't introduce yourself, it's a 50 burpee penalty!

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CFWU

5 max vertical leaps

Shoulder Press 1-1-1-1-1

Push Press 3-3-3-3-3

Push Jerk 5-5-5-5-5

Tuesday, August 25, 2009

August 25, 2009

Gotta work on keeping those elbows high.

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CFWU

L-Sit

5 x 20 sec

4 rounds for time:

400 Meter Run

75# SDHP, 21 reps

21 Pull-ups

Monday, August 24, 2009

August 24, 2009

Full extension.

Notice how the head is pushed through the window created by the arms and you can see the ears are forward of the arms. This is basic criteria for full extension overhead.

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CFWU

Snatch Balance

1-1-1-1-1-1-1

"Diane"

21-15-9

225# Deadlift

HSPU

Sunday, August 23, 2009

August 23, 2009

Awesome depth on ring push-ups

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Rest day.

Hard cycle this week so we are grabbing a few rest days in a row. Be ready to hit it hard again starting tomorrow!

Saturday, August 22, 2009

August 22, 2009

Rest Day.

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Rest Day.

Friday, August 21, 2009

August 21, 2009

HSPU

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CFWU

"The Chief"

AMRAP in 3 minutes of:

135# Power Clean, 3 reps

6 push-ups

9 squats

5 rounds. 1 minute rest in between rounds.

Thursday, August 20, 2009

August 20, 2009

Deadlifting is tough.

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CFWU

"Elizabeth"

21-15-9

135# Squat Clean

Ring Dips

I highly recommend bringing athletic tape for your hands.

Wednesday, August 19, 2009

August 19, 2009

Full extension.

If you could see the side view, you'd also notice I'm heavily leaning back. There is a form issue in this picture. If you can see it, post it to the comments. Once again, there is a reward for performance and punishment for failure. ;)

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CFWU

10 max freestanding handstand holds

5k run

Tuesday, August 18, 2009

August 18, 2009

Good position at the end of the jerk

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Rest Day.

Monday, August 17, 2009

August 17, 2009

End of a snatch.

Nutrition

What is a block?

A block is a unit of macronutrients made up of 3 sub-blocks. The first is 7 grams of protein (about an ounce of meat), the second is 9 grams of carbohydrate (half an apple), and the third is 1.5 gram of fat (3 almonds). It is assumed that you will get 1.5 grams of fat out of every protein block as well – so if you eat some protein that is “fat free” make sure you factor that in to your fat blocks.

How many blocks should I eat?

On average your block prescription should equal about 10% of your lean body mass. Take me for example, I weight approximately 155 pounds with about 10% body fat. If I take 10% of my lean body mass, I come up with 14 blocks per day.

Is there any leeway?

I usually end up with around 10 – 14 blocks a day. I also tend to eat a higher amount of protein and fat blocks with a lower amount of carbohydrate blocks. My average day is somewhere around 16 blocks of protein, 10 blocks of carbohydrates, and 20 blocks of fat. Feel free to pick times to eat that are convenient for you, but make sure that no more than 5 hours passes in between meals.

Why nutrition?

If you have been performing the WOD with us at least 3 times a week for a few months and aren’t where you want to be by aesthetic or performance standards - it IS because of your nutrition. No maybe about it. We must start thinking of food as fuel. Eat for purpose, not pleasure. Nothing tastes as good as being fit feels.

Cheating

What I’m looking for is 80% out of you guys. There are a few options here – 1) Eat strict 6 days out of the week and eat whatever you want on the 7^th day. This is fine, just make sure you are strict the other 6 days. 2) Eat strict 4/5 meals of every day, 7 days a week.

I’m not after making you guys slaves to your diet. If you go to A BBQ, I don’t expect you to eat salad. Live your life, have fun, eat what you want on special occasions. The rest of the week though, it’s time to work. Bring the same intensity to your nutrition that you bring to your workouts and we’ll be developing fire breathers here in no time.

An Average Day

Breakfast – 3 eggs, 1 apple, 9 almonds

Lunch – 4 oz. meat, 1 orange, 9 almonds

Snack – 2 oz. meat, 7 cherries, 9 almonds

Dinner – 4 oz. meat, 2 cups green beans, 12 olives

Snack – 2 oz. meat, 1 apple, 15 almonds

Protein – 15

Carbohydrate – 9

Fat – 20

Last Words

There are obviously many different foods you can do this with, I recommend you stay as natural as possible. Lean meat, vegetables, nuts and seeds, some fruit, little starch, no sugar. Keep in mind that you need to track all intake - including whatever may be in what you drink. For a block chart (list of foods and associated value of macronutrients) feel free to download CrossFit Journal Issue #21 – it is 100% free. Watch the unfavorable carbohydrates – quantity is crucial with these.

Time to cowboy up folks.

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CFWU

"Angie"

For time:

100 pull-ups

100 push-ups

100 sit-ups

100 squats

4 max vertical leaps

Sunday, August 16, 2009

August 16, 2009

John showing a good rack position.

FGB4

In order to participate we each need to bring $20 with us. There's still 40 days until FGB4, I'm sure we can all manage 50 cents per day.

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CFWU

"CrossFit Total"

Back squat 1-1-1

Press 1-1-1

Deadlift 1-1-1

3 max L-sit holds

Saturday, August 15, 2009

August 15, 2009

Kelly getting good height on jumping pull-ups

The Forge Shirts

Let me know of other designs or slogans that you'd like you see.

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CFWU

Snatch

1-1-1-1-1-1-1

Clean and Jerk

1-1-1-1-1-1-1

Friday, August 14, 2009

August 14, 2009

The Wall of Fame. There are 25 workouts posted on this board, some we don't have numbers for so you'll have a good idea of what's coming up in the next few weeks. To get on the board you MUST perform the workout as rx'd.

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Rest Day.

Thursday, August 13, 2009

August 13, 2009

On a trip

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Rest Day.

It was a hard cycle, make sure you ice any hot spots you have. Twice a day gets you a C! Don't forget to periodically do some stretching throughout the day...wrists, legs, anything that you can think of. Good job this week.

Oh...Chase...NO VOLLEYBALL.