November, 2012
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Tuesday 20 November
NO BREAD DAY 43/54
Harley, chalking up before the clean ladder at the Mount National Team Comp
11 more days till the NO BREAD challenge ends. Although we’ve really gone to the extreme during the challenge, avoiding bread, rice, pasta, potato and sugar all together, I encourage you to start living a NO BREAD lifestyle even after the challenge. You might dial it back a bit, but still focus on making the bulk of your meals meat and greens and keep the white starchy carbs to a minimum and the sugar only for special occasions. Here is a reminder of our prescription: Eat meat and vegetables, nuts and seeds, some fruit, little starch and NO sugar. Keep intake to levels that will support exercise but not body fat.
NO BREAD BENCHMARK TESTING
I know you are all very excited about retesting the benchmark workouts we did at the start of the challenge. Well the time has come! Next week we’ll be doing the benchmarks on these days:
Tuesday: 2km run and 2min max rep tests – pull up, push up, sit up and double unders.
Wednesday: CrossFit Total – 1RM Back Squat, Shoulder Press and Deadlift.
Friday/Saturday: FRAN.
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Skill:
Handstand
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Strength:
Front Squat: Find 1RM
Rest, then:
AMRAP at 85% of max (All squats done at 3 seconds to the bottom, explode up, no rest at the top)
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WOD:
3 rounds
7 HSPU
14 Swings (32/24kg)
21 double unders
Monday 19 November
NO BREAD DAY 42/54
The key thing we learnt at the gymnastics cert this weekend is that POSITION and maintaining position is the most important thing when it comes to moving well, safe and for improvement long term. What is position? Its staying organised. Keeping all body parts as close to the mid-line as possible. Moving the shortest distance possible and not wasting any energy. Position is best practise with no load and just simply using body weight (gymnastics). We can then take those well practiced positions and apply them to everything else we do in CrossFit. Want to increase the amount of weight you can press or snatch? Lets start by drilling good position over and over again untill it becomes second nature and those weights will start moving up more efficiently. If this makes no sense what so ever, do not worry you’ll see in practice starting tomorrow
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Mobility: Hold bottom of Squat for 2min / Warm Up: Crab walk, hollow rock, tight arch
Skill:
Push up
Strength:
15min to find 1RM Push jerk
WOD:
Five rounds for time of:
Run 200 meters
20 Push Ups
1o Strict pull ups
Saturday 17 November
NO BREAD DAY 41/54
Well done to our latest intro class graduates! Kim, Sophie, Dorette, Tom, Sam and Joel. We’ll see you guys in the main class on Monday!
WOD
5 rounds for time
40 Double unders
20 Push press (35/20kg)
10 Wall ball
5 Burpees
Friday 16 November
NO BREAD DAY 40/54
WOD
“Barbara“
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Scale 1: 10 Pull-ups / 20 Push ups / 30 sit ups / 40 squats – 5 rounds
Scale 2: 10 Pull-ups / 20 Push ups / 30 sit ups / 40 squats – 4 rounds
Scale 3: 5 Pull-Ups / 10 Push Ups / 20 Sit Ups / 30 Squats – 5 rounds
Thursday 15 Novemeber
NO BREAD DAY 39/54
As you can see from the pyramid above, METABOLIC CONDITIONING is at the base of what we do. Met Con is the CrossFit word for cardio. Its your heart and lung health. So don’t you dare not turn up today !
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WOD
5km run
Then:
TABATA Toes to bar
Wednesday 14 November
NO BREAD DAY 38/54
What we’re about in a nut shell
Strength/Skill
Hang power snatch 5 reps EMOTM for 5min
Overhead squat 5 reps EMOTM for 5min
Squat snatch 5 reps EMOTM for 5min
*the focus here is TECHNIQUE. We ‘re not gonna go too heavy, just really going to hone in on the movements. The weight can remain the same for all 3 movements.
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WOD
12min on the clock
1 Wallball
1 Kettlebell Swing
2 Wallballs
2 Kettlebell Swings
etc
Tuesday 13 November
NO BREAD DAY 37/54
Strength
Push Press
5 – 5 – 5 – 5 – 5
*These are 5 heavy sets.
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WOD
11 min AMRAP: all double bells
11 Suitcase Squats
11 Rows
Monday 12 November
NO BREAD DAY 36/54
Blake at the Auckland CrossFit Games – Log Clean and press
Skill/Strength:
Hang power clean 5 reps EMOTM for 5min
Front squat 5 reps EMOTM for 5min
Squat clean 5 reps EMOTM for 5min
*the focus here is TECHNIQUE. We ‘re not gonna go too heavy, just really going to hone in on the movements. The weight can remain the same for all 3 movements.
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WOD
3 rounds for time:
run 400m
12 Med Ball Squat Cleans
21 Box jumps
*Hips and knees must be extended on the box.
Saturday 10 November
NO BREAD DAY 34/54
After the sessions on Saturday morning why don’t you come out to the Big Boys Toys and support Wykie and Blake as they take on the best CrossFit athletes from around the country. There will also be ladies and masters devisions, so will be very entertaining and inspiring!
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WOD:
‘HEAVY HELEN’
Run 400m
21 Swings (32/24)
12 Chest to bar Pull Ups
or
‘Running GRACE’
800m Run
30 clean and jerks (60/40kg)
800m run
D5 Creation