Roaring Fork Crossfit

Vinny went down to Denver today; they are going to open up his foot again tomorrow to battle an infection. Send Vinny a comment to wish him a healthy surgery and a speedy recovery. You’re in our thoughts Vinny!!

Pre WOD

Find 1RM Power Clean

Workout of The Day

10, 9, 8, 7…down to 1 of:

Power Cleans (65% of 1RM)

Pullups

KB Swings (1.5pood / 1pood)

Post WOD

50 Pushups

The AM crew gets after it. I think we'll feel this one tomorrow....

Pre WOD

Handstand push up skill work.

Workout of the day

3 Rounds for Time

Run 400 Meters

15 Burpees

15 Wall Ball (20#/14#)

15 Mountain Climbers

Post WOD

50 Abmat Sit ups

Patrick and Jon get airborne.

Bever gets after the burpees while Bree relaxes....

Frank, Blake, Mike and Kenny hit the workout.

Results

Sexy thighs Mike! Maybe we should install a tanning bed at the gym?

Pre WOD

Snatch training

Workout of the Day

“Isabel”

For time:

30 snatches (135#/85#)

The Snatch, as well as the other Olympic lift, the Clean and Jerk, both begin with a controlled Deadlift. The movement does not get explosive until the bar is well above the knee with a full triple extension of ankle, knee, and hip.  It finishes with a full or partial overhead squat.

Lifting at Lunch with Coach Burgener…[wmv][mov]

Snatch: Arms, Coach Burgener…[wmv][mov]

The overhead squat is the ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement. This functional gem trains for efficient transfer of energy from large to small body parts – the essence of sport movement. For this reason it is an indispensable tool for developing speed and power. The overhead squat also demands and develops functional flexibility, and similarly develops the squat by amplifying and cruelly punishing faults in squat posture, movement, and stability.

The overhead squat is to midline control, stability, and balance what the clean and snatch are to power – unsurpassed.

Mike gets a good hip extension as he starts his elbows high and outside.

Results. Not a grueling workout, but a skill challenge, no?

Rest Day

Pre Wod

Tabata situps

Workout of the Day

“Fight Gone Bad”

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. The stations are:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20″ box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Congrats to Andy completing his first named WOD as Rx'd! He was suffering but pushed through. Great effort Andy.

Results

How FGB got it’s name

Pre WOD

800 meter run for time

Workout of the Day

For time:

5-10-15-10-5

Press (75#/45#)

Dips

Pushups

The benefits of overhead lifting  PDF article.

Mikey G. Goes Overhead

Jonny Lipp with the full court Press.

Frank gives it all he's got.

Results

Mike Timberline hits the rings.

Pre WOD

 Tabata squats

Workout of the Day

“The Bear”

5 Rounds:

Power Clean

Front Squat

Press

Back Squat

Press

One round will be each of these movements in sequence, 7 times through the sequence. The bar may only touch and go the ground at the bottom of each sequence.  Any regripping must be done while the bar is off the floor or it is a failed round. Increase the weight each round and rest as needed between rounds.

Post load from each of 5 rounds

Mark going overhead. The standing overhead press is significantly more fuctional than the bench press, or the seated "military press". The later two have a very limited place in a true strength and conditioning program. Stay tuned and we'll explain why

Results

Pre WOD

Tabata plank hold

Workout of the Day

” Karen “

For time:

150 Wall ball shots

6:30 class wall ball lineup

Soon to be Mr. and Mrs. Steve Hunter

AM crew getting after it.

5:30 crew tackles Karen

 

Results

 

 

Pre WOD

30 ring extensions

30 Back extensions

Workout of the Day

7 rounds for time:

5 Deadlifts (225#/135#)

10 Pushups

15 Box jumps

Pushups are ” honest, perfect ” pushups. Read this PDF article for the definition of an honest, perfect pushup.

Mike T's got hops

Working the rings.

How many barbells do you see? (Nice butt Patrick!)

How many people standing on boxes?

Kenny's first workout, nice work Kenny!

Results

Active rest day, or lay on the couch and watch football all day

CrossFit: The Fast, Furious Workout Craze

Why take fish oil?

Humans evolved on a diet with about a 2:1 ration of omega-6 to omega-3 fatty acids. Today the average ratio is 10:1. We get a tremendous amount of omega-6 in our diet because it is prevalent in the vegetable oils used in so many of our processed foods. The oils with the highest ratios are safflower and peanut, but others used extensively by the food industry include soybean, cottonseed, sunflower, sesame and corn oils. Oils high in omega-6 have been shown to be harmful to our health because it promotes the development of heart disease, skin cancer, and diabetes and it contributes to inflammatory conditions such as arthritis and asthma. Omega-6 also prolong and contribute to the muscle and tendon inflammations prevalent in athletics.

Omega-3 fatty acid, on the other hand, counteracts the negative health consequences of omega-6. For the athlete, the benefits are a greater release of growth hormone during sleep as well as improved aerobic metabolism. Omega-3 also reduces muscle soreness and speeds recovery.

Both plant and animal foods contain omega-3 fatty acids. The amount in plants is small and must be chemically altered by the liver to make it usable. Animal foods however provide a more readily available source of omega-3, because it’s structure need no further modification in the human body.

The active ingredients in omega-3 that are responsible for it’s beneficial effects are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Check your labels and make sure that your fish oil contains these two ingredients.

-adapted from “The Paleo Diet for Athletes”, Lorden Cordain, PhD

Here’s a great article on the benefits of supplementing your diet with fish oil.