MACK ATTACK!!!
http://www.youtube.com/watch?v=0NGSCXVdNzI
OPT WOD:
as many reps in 12 minutes:
handstand push ups
score = BWT in kg multiplied by reps in 12 minutes
also include distance in inches b/t hands on floor
(i.e. 75 kg x 50 reps = 3750 as score)
crown to floor on ALL reps
rep DOES NOT count if you are coming down from wall/support as you are extending your arms; you must extend arms fully BEFORE lowering to ground
post wod fuel - male:
above 12% - 30g prot/0g carb
8-12% - 30g prot/10g carb
below 8% - 30g prot/20g carb
post wod fuel - female:
above 16% - 20 g prot/0 g carb
12-14% - 20 g prot/10 g carb
below 12% - 20 g prot/20 g carb
eat a balanced PFC meal 60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)
Sat. May 30th, 2009 triple
part 1:
"filthy fifties"
for time:
50 box jumps - 24"
50 jumping chin ups
50 KBS - 1pd
50 walking lunges
50 knees to elbows
50 push press - 45#
50 back extensions
50 wall balls - 20# to 10ft
50 burpees
50 double unders
part 2:
for time;
95#/65# overhead anyway x 50 reps
part 3:
for times;
Run 800 m @ 80%
rest 6 min
Run 800 m @ 90%
rest 6 min
Run 800 m @ 100%
total your filthy fifties, 95#/65# overhead and 100% 800 m run effort together as total time
(i.e. 17:30 + 4:30 + 2:30 = 24:30 total time as score)
post total time to comments
post fuelling strategies as well
rest well saturday night, next 3 are low intensity, low volume
6pm screening Sat night for "Every Second Counts"....paleo style...@ OPT
"filthy fifties"
for time:
50 box jumps - 24"
50 jumping chin ups
50 KBS - 1pd
50 walking lunges
50 knees to elbows
50 push press - 45#
50 back extensions
50 wall balls - 20# to 10ft
50 burpees
50 double unders
part 2:
for time;
95#/65# overhead anyway x 50 reps
part 3:
for times;
Run 800 m @ 80%
rest 6 min
Run 800 m @ 90%
rest 6 min
Run 800 m @ 100%
total your filthy fifties, 95#/65# overhead and 100% 800 m run effort together as total time
(i.e. 17:30 + 4:30 + 2:30 = 24:30 total time as score)
post total time to comments
post fuelling strategies as well
rest well saturday night, next 3 are low intensity, low volume
6pm screening Sat night for "Every Second Counts"....paleo style...@ OPT
Fri, May 29th, 2009
When you are doing what you know you are meant to do, there's no need to struggle.
Instead of difficult or challenging or frustrating, there is simply doing.
When you are merely interested, or when you're following someone else's dream, anything can distract you.
Yet when you're pursuing your very own passion, nothing has the power to stop you.
There is a reason why some things feel right and other things don't.
Pay attention to those feelings, for they tell you who you truly are.
for loads:
Press - build to a 1RM
take as much rest as needed b/t sets
post bodyweight, height and press 1RM to comments
post wod fuel - male:
above 12% - 30g prot/0g carb
8-12% - 30g prot/10g carb
below 8% - 30g prot/20g carb
post wod fuel - female:
above 16% - 20 g prot/0 g carb
12-14% - 20 g prot/10 g carb
below 12% - 20 g prot/20 g carb
eat a balanced PFC meal 60 min after post wod fuel for everyone; stress the quality proteins and fats (P=protein, F=fat, C=carb)
Instead of difficult or challenging or frustrating, there is simply doing.
When you are merely interested, or when you're following someone else's dream, anything can distract you.
Yet when you're pursuing your very own passion, nothing has the power to stop you.
There is a reason why some things feel right and other things don't.
Pay attention to those feelings, for they tell you who you truly are.
for loads:
Press - build to a 1RM
take as much rest as needed b/t sets
post bodyweight, height and press 1RM to comments
post wod fuel - male:
above 12% - 30g prot/0g carb
8-12% - 30g prot/10g carb
below 8% - 30g prot/20g carb
post wod fuel - female:
above 16% - 20 g prot/0 g carb
12-14% - 20 g prot/10 g carb
below 12% - 20 g prot/20 g carb
eat a balanced PFC meal 60 min after post wod fuel for everyone; stress the quality proteins and fats (P=protein, F=fat, C=carb)
Thursday, May 28th, 2009
Greg and Aimee are coming to Calgary, sign up above...it will fill fast
Push Ups on the minute:
2 reps the 1st minute, 4 reps the 2nd minute, 6 reps the 3rd minute...
rest EXACTLY 2 min after last push up completed within time
Sit Ups on the minute:
3 reps the 1st minute, 6 reps the 2nd minute, 9 reps the 3rd minute
rest EXACLTY 2 min after last sit up completed within time
Squats on the minute:
4 reps the 1st minute, 8 reps the 2nd minute, 12 reps the 3rd minute
rest EXACTLY 2 min after last sit up completed within time
post min and reps per exercise to comments
chest to deck, NOT belly for push ups, you CANNOT go to knees when fractioning until you get to full lockout of arms at top
unanchored sit ups, anchoring is not allowed, body perpendicular to floor at top and shoulder blades touching at bottom
hip crease below knee cap at bottom of squats and hips and knees @ full extension at top
post wod fuel - male:
above 12% - 30g prot/20g carb
8-12% - 30g prot/30g carb
below 8% - 30g prot/40g carb
post wod fuel - female:
above 16% - 20 g prot/10 g carb
12-14% - 20 g prot/20 g carb
below 12% - 20 g prot/30 g carb
eat a balanced PFC meal 60 min after post wod fuel for everyone
2 reps the 1st minute, 4 reps the 2nd minute, 6 reps the 3rd minute...
rest EXACTLY 2 min after last push up completed within time
Sit Ups on the minute:
3 reps the 1st minute, 6 reps the 2nd minute, 9 reps the 3rd minute
rest EXACLTY 2 min after last sit up completed within time
Squats on the minute:
4 reps the 1st minute, 8 reps the 2nd minute, 12 reps the 3rd minute
rest EXACTLY 2 min after last sit up completed within time
post min and reps per exercise to comments
chest to deck, NOT belly for push ups, you CANNOT go to knees when fractioning until you get to full lockout of arms at top
unanchored sit ups, anchoring is not allowed, body perpendicular to floor at top and shoulder blades touching at bottom
hip crease below knee cap at bottom of squats and hips and knees @ full extension at top
post wod fuel - male:
above 12% - 30g prot/20g carb
8-12% - 30g prot/30g carb
below 8% - 30g prot/40g carb
post wod fuel - female:
above 16% - 20 g prot/10 g carb
12-14% - 20 g prot/20 g carb
below 12% - 20 g prot/30 g carb
eat a balanced PFC meal 60 min after post wod fuel for everyone
ohhh "the pill"....
GENEVA, Switzerland, August 8, 2005 (LifeSiteNews.com)
A press release issued this year by the International Agency for Research on Cancer (IARC), a division of the World Health Organization (WHO), declared the little publicized classification of combined estrogen-progestogen oral contraceptives (OCs) as carcinogenic.
The IARC placed the contraceptives into their Group 1 classification, the highest classification of carcinogenicity, used only "when there is sufficient evidence of carcinogenicity in humans." (emphasis theirs)
Combined estrogen-progestogen OC's are the most commonly prescribed forms of contraceptives.
According to the IARC "worldwide, more than 100 million women - about 10% of all women of reproductive age - currently use combined hormonal contraceptives."
This outright declaration by the World Health Organization of the proven dangers of combined OC's comes as an unexpected surprise to many who have been working for years to publicize their dangers. "I'm stunned that they would come out and say that, because they've been denying this for years," said Toronto area MD and medical adviser to Campaign Life Coalition, Dr. Shea. But he added, "They're really only admitting something that's been known."
In 2003 the National Cancer Institute (NCI) became one of the latest added to the list of scientific bodies that had found a substantially increased risk of several types of cancer amongst combined OC users, citing a "significant increase" of the risk of breast cancer, as well as an increase in the risk of cervical and liver cancers. Despite this admission, no significant steps have yet been taken to protect womens' health and to curb the use of combined OC's.
The IARC press release further confirms the NCI's findings, declaring that: "Previously, combined oral contraceptives had been determined to be carcinogenic to humans, but only primary liver cancer was specifically implicated. The Working Group concluded that combined oral contraceptives alter the risk of several common cancers in women. They increase a woman's risk of cervical cancer, breast cancer, and liver cancer." (yikes!)
Despite the immediate danger to the nearly 100 million women worldwide who are regularly ingesting the newly-defined 'carcinogenic' contraceptive pills, the IARC did not recommend that the regular prescription and easy availability of combined OC's should undergo any review. In this the IARC parallels the National Cancer Institute's study concluded with the recommendation that, instead of the obvious remedy of decreased use of the medically dangerous combined contraceptives, women should undergo frequent mammograms and Pap tests, to discover and curb already developing cancers.
See the IARC release:http://www.iarc.fr/ENG/Press_Releases/pr167a.html
A press release issued this year by the International Agency for Research on Cancer (IARC), a division of the World Health Organization (WHO), declared the little publicized classification of combined estrogen-progestogen oral contraceptives (OCs) as carcinogenic.
The IARC placed the contraceptives into their Group 1 classification, the highest classification of carcinogenicity, used only "when there is sufficient evidence of carcinogenicity in humans." (emphasis theirs)
Combined estrogen-progestogen OC's are the most commonly prescribed forms of contraceptives.
According to the IARC "worldwide, more than 100 million women - about 10% of all women of reproductive age - currently use combined hormonal contraceptives."
This outright declaration by the World Health Organization of the proven dangers of combined OC's comes as an unexpected surprise to many who have been working for years to publicize their dangers. "I'm stunned that they would come out and say that, because they've been denying this for years," said Toronto area MD and medical adviser to Campaign Life Coalition, Dr. Shea. But he added, "They're really only admitting something that's been known."
In 2003 the National Cancer Institute (NCI) became one of the latest added to the list of scientific bodies that had found a substantially increased risk of several types of cancer amongst combined OC users, citing a "significant increase" of the risk of breast cancer, as well as an increase in the risk of cervical and liver cancers. Despite this admission, no significant steps have yet been taken to protect womens' health and to curb the use of combined OC's.
The IARC press release further confirms the NCI's findings, declaring that: "Previously, combined oral contraceptives had been determined to be carcinogenic to humans, but only primary liver cancer was specifically implicated. The Working Group concluded that combined oral contraceptives alter the risk of several common cancers in women. They increase a woman's risk of cervical cancer, breast cancer, and liver cancer." (yikes!)
Despite the immediate danger to the nearly 100 million women worldwide who are regularly ingesting the newly-defined 'carcinogenic' contraceptive pills, the IARC did not recommend that the regular prescription and easy availability of combined OC's should undergo any review. In this the IARC parallels the National Cancer Institute's study concluded with the recommendation that, instead of the obvious remedy of decreased use of the medically dangerous combined contraceptives, women should undergo frequent mammograms and Pap tests, to discover and curb already developing cancers.
See the IARC release:http://www.iarc.fr/ENG/Press_Releases/pr167a.html
Tuesday, May 26th, 2009
for total time:
"Barbara"
5 rounds:
20 pull ups
30 push ups
40 sit ups
50 squats
rest EXACTLY 3 minutes after each set of squats
post total time to comments
chin above bar for chin ups
chest to deck, not belly to deck for push ups
sit ups as you wish, just ensure body parallel with floor at top and shoulder blades touching at bottom
hip crease below knee at bottom of squats and extend legs AND hips fully at top
post wod fuel - male:
above 12% - 30g prot/20g carb
8-12% - 30g prot/40g carb
below 8% - 30g prot/60g carb
post wod fuel - female:
above 16% - 20 g prot/20 g carb
12-14% - 20 g prot/30 g carb
below 12% - 20 g prot/40 g carb
eat a balanced PFC meal 60 min after post wod fuel for everyone
next 3 day split will have a triple on the 3rd day - Saturday, May 30th
"Barbara"
5 rounds:
20 pull ups
30 push ups
40 sit ups
50 squats
rest EXACTLY 3 minutes after each set of squats
post total time to comments
chin above bar for chin ups
chest to deck, not belly to deck for push ups
sit ups as you wish, just ensure body parallel with floor at top and shoulder blades touching at bottom
hip crease below knee at bottom of squats and extend legs AND hips fully at top
post wod fuel - male:
above 12% - 30g prot/20g carb
8-12% - 30g prot/40g carb
below 8% - 30g prot/60g carb
post wod fuel - female:
above 16% - 20 g prot/20 g carb
12-14% - 20 g prot/30 g carb
below 12% - 20 g prot/40 g carb
eat a balanced PFC meal 60 min after post wod fuel for everyone
next 3 day split will have a triple on the 3rd day - Saturday, May 30th
Lactate Run Training - Mon May 25th, 2009
Run 400 m x 3 @ 75% warm up, practice POSE, rest 1 min b/t sets
+
Find the nastiest hill
Run up it for 45 sec as fast as you can - think power and drive
Walk down - 3 minutes, 15 seconds rest
repeat this 6 times
+
2 min after you have completed the last set including the 3:15 rest sprint run for 5 min on a somewhat flat surface - think finish line when gassed
post Heart Rate in beats/minutes; start counting at 5 sec after you have finished the hill run; count for 15 sec, times by 4 for those who need help with that - post bpm for all 6 sets and bpm 15 sec after 5 min sprint...wear a polar or some other monitor if you have one (i.e there are 7 bpm scores to post)
post wod fuel - male:
above 12% - 30g prot/20g carb
8-12% - 30g prot/40g carb
below 8% - 30g prot/60g carb
post wod fuel - female:
above 16% - 20 g prot/20 g carb
12-14% - 20 g prot/30 g carb
below 12% - 20 g prot/40 g carb
eat a balanced PFC meal 60 min after post wod fuel for everyone
+
Find the nastiest hill
Run up it for 45 sec as fast as you can - think power and drive
Walk down - 3 minutes, 15 seconds rest
repeat this 6 times
+
2 min after you have completed the last set including the 3:15 rest sprint run for 5 min on a somewhat flat surface - think finish line when gassed
post Heart Rate in beats/minutes; start counting at 5 sec after you have finished the hill run; count for 15 sec, times by 4 for those who need help with that - post bpm for all 6 sets and bpm 15 sec after 5 min sprint...wear a polar or some other monitor if you have one (i.e there are 7 bpm scores to post)
post wod fuel - male:
above 12% - 30g prot/20g carb
8-12% - 30g prot/40g carb
below 8% - 30g prot/60g carb
post wod fuel - female:
above 16% - 20 g prot/20 g carb
12-14% - 20 g prot/30 g carb
below 12% - 20 g prot/40 g carb
eat a balanced PFC meal 60 min after post wod fuel for everyone
Power Endurance - Sun May 24th, 2009
21,18,15,12,9,6,3 rep rounds for time;
95#/65# Dead Lift
95#/65# Hang Power Clean
95#/65# Front Squat
95#/65# Push Jerk
post time to comments
post wod fuel - male:
above 12% - 40g prot/20g carb
8-12% - 40g prot/40g carb
below 8% - 40g prot/60g carb
post wod fuel - female:
above 16% - 30 g prot/20 g carb
12-14% - 30 g prot/30 g carb
below 12% - 30 g prot/40 g carb
eat a balanced PFC meal 60 min after post wod fuel for everyone
95#/65# Dead Lift
95#/65# Hang Power Clean
95#/65# Front Squat
95#/65# Push Jerk
post time to comments
post wod fuel - male:
above 12% - 40g prot/20g carb
8-12% - 40g prot/40g carb
below 8% - 40g prot/60g carb
post wod fuel - female:
above 16% - 30 g prot/20 g carb
12-14% - 30 g prot/30 g carb
below 12% - 30 g prot/40 g carb
eat a balanced PFC meal 60 min after post wod fuel for everyone
big dawg holla
All big dawgs who post here and are within distance are welcome to a special showing of "Every Second Counts" at OPT on Saturday May 30th @ 6 pm.
It is a Paleo Pot Luck...that is...bring some goodies to share with everyone...that is gluten and dairy free...ALL...and i repeat ALL big dawgs (and their significant other) are welcome to come and watch...
This movie created by Sevan and Carey and produced by Dave and Greg is a special culmination of what the sport of CrossFit has brought to me personally and a great example of what athletes in this sport go through to become truly fit!
Fri. May 22nd, 2009 - gymnastics day double
part A:
for time;
5 rope ascents
20 GHD sit ups
4 rope ascents
20 GHD sit ups
3 rope ascents
20 GHD sit ups
2 rope ascents
20 GHD sit ups
1 rope ascent
20 GHD sit ups
rest 4+ hours
part B:
"Ryan":
5 rounds for time;
7 muscle ups
21 push up burpees
combine total time for part A and B as score for day
13' rope ascent from ass, feet allowed
perform 7 strict towel chin ups/ascent if no rope
arms at full extension at bottom and top of muscle ups
chest to deck and jump to touch object 12" above max reach for burpees
good luck to all those participating this weekend, rock it!
for time;
5 rope ascents
20 GHD sit ups
4 rope ascents
20 GHD sit ups
3 rope ascents
20 GHD sit ups
2 rope ascents
20 GHD sit ups
1 rope ascent
20 GHD sit ups
rest 4+ hours
part B:
"Ryan":
5 rounds for time;
7 muscle ups
21 push up burpees
combine total time for part A and B as score for day
13' rope ascent from ass, feet allowed
perform 7 strict towel chin ups/ascent if no rope
arms at full extension at bottom and top of muscle ups
chest to deck and jump to touch object 12" above max reach for burpees
good luck to all those participating this weekend, rock it!
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