CrossFit SLU

The Zombies Are Coming…

CrossFit SLU — Wed, 22 May 2013 07:53:53 +0000

And they’re hella buff

Movement patterns are amazing for developing body & spatial awareness, coordination, flexibility, agility, and overall body control.

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WOD for Working Women’s Wednesday 5/22

STRENGTH

every minute on the minute for 12 minutes:
2 snatches

CONDITIONING

HBD JP

for time:
800m run
50 front lunges, 61/40kg
800m run

Post results to whiteboard/comments/Cody.

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Extracurricular CV 5/22

RUN, ROW, BIKE/AIRDYNE

“LACTATE SHUTTLE”
5 minutes on
2:30 minutes recovery
6 minutes on
3 minutes recovery
7 minutes on
These are all out efforts. Go for max speed and distance.

Extracurricular Cardio is optional homework but is highly suggested for becoming a well-rounded athlete. It is usually released twice a week: once for the first half of the week, and again for the second half (and weekend). It will not be given out during our Max/Testing weeks, as to not interfere with our maxing/testing.

Our athletes can complete on their own at home, on the road, or at our gym (given that the rower/AD isn’t being used by the classes). This will not cost a class to utilize the equipment once given the okay by the trainer. Have fun, stay fit!

JP says MAN UP.

CrossFit SLU — Tue, 21 May 2013 06:06:06 +0000

With her shirt.

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WOD for Tuesday 5/21

GYMNASTICS

play with freestanding handstands for 10 minutes

CONDITIONING

HBD Herman

as many reps as possible in 20 minutes:
12 air squats
12 pullups
12 air squats
12 knees-to-elbows
12 air squats
21 double unders

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Paleo Eats 5/13/13 – Nom Nom Paleo (I WANT THAT Uova in Purgatorio)
Crazy Monkey morning shake – Stronger Faster Healthier
Meat Crust Quiche – PaleOMG

Body Line

CrossFit SLU — Mon, 20 May 2013 11:51:13 +0000

Megan K

Ear, shoulder, ribcage, hip, knee, middle of the foot. This line should appear not only in good posture, but in many positions in movement such as:

plank
hang position
rack position
support position (on parallel bars or rings)
hang position (from pullup bar)
handstand
etc

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WOD for Skills Week Monday 5/20

STRENGTH

back squat 3×5 (go heavier than last time)

CONDITIONING

for time:
21 power cleans, 61/45kg
42 hand-release pushups
15 power cleans, 61/45kg
30 hand-release pushups
9 power cleans, 61/45kg
18 hand-release pushups

Post times to whiteboard/comments/Cody.

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Mindfulness – PaleoRx

Written by Jake A.

Journal 17MAY2013

Sarah Mohr — Fri, 17 May 2013 14:53:23 +0000

Scotch Eggs!

Post your daily food journal in the comments!

“Where’s your back, Paul?”

CrossFit SLU — Fri, 17 May 2013 11:59:33 +0000

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WOD for Champagne Friday 5/17

(Pick your Poison)

“CHRISTINE”

3 rounds for time:
500m row
12 deadlifts, BW
24 box jumps, 24/20″

“HELEN”

3 rounds for time:
400m run
21 kettlebell swings, 24/16kg
12 pullups

Box jump is Games standard. KBS is American Style. Post time to whiteboard/comments/Cody.

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Episode 60 of Barbell Shrugged

Journal 16MAY2013

Sarah Mohr — Thu, 16 May 2013 21:14:47 +0000

Post your daily food journal in the comments!…

Journal 15MAY2013

Sarah Mohr — Thu, 16 May 2013 21:13:42 +0000

Post your daily food journal in the comments!

…

Mindfulness

Sarah Mohr — Thu, 16 May 2013 20:59:45 +0000

MOVEMENT

Shortly after the opening of CrossFit SLU, Andrew approached me on the Airdyne that I was pedaling, and asked me a curious question:

“What do you think of us installing a big screen TV against the back wall, and then positioning the Airdynes in front of it?”

Dude. You’ve gotta be kidding me.

And, of course, he was. Good test, though.

Before I go any further with this, I want to acknowledge music and certain media as powerful sources of positive energy. They can be incredibly motivating, and they are very interconnected with movement under the right circumstances.

Before joining Foundation CrossFit, I viewed the TV, my headphones or a good book as exercise distractions.

When I used these distractions during exercise, though, I wasn’t fully tuned in to what I was doing. I was in a state of mindless movement. I just wanted to check out and get it done.

But our bodies were meant to move, and we know that we are capable of incredibly liberating and boundary-pushing movements. Movement is a joyful, life-affirming thing. It takes hard work, but look at what we can accomplish with it! How awesome is that?

What’s to disconnect from?

Why not feel every muscle firing, every gloriously gnarly stretch, every deep-but- labored breath, every range of motion executed, and every bit of strength that we exert?

EATING/SNACKING

On the same topic, but more directly related to our challenge, why not take the same approach to food? Why not eat mindfully?

I love sprouted almonds. I could very well eat several hundred in a day without thinking about it (until the next day on the porcelain throne). So lately, I’ve been trying to be mindful of each almond that I eat. By savoring the lighter texture and nutty/sweet flavor one almond at a time (okay, sometimes three at a time), I extend my time enjoying them.

Considering their cost and high caloric content, I’m getting more value out of each almond, and out of the eating experience overall. I try to extend this to other foods and meals that I consume.

Am I able to be mindful of all aspects of the food I’m eating if I’m engaged in stimulating movie/television viewing or a compelling read? Can I really enjoy those juicy blackberries if almost all of my focus is on road safety?

I know this much: if I eat the majority of my meals without (m)any distractions, I appreciate the details and flavors of the food a lot more. Food is our fuel for life, but it can and should be savored, too.

How do you set the stage for mindful eating?

Do you schedule at least one meal a day to focus on completely, where you can enjoy the meal thoroughly and without distraction? It’s really worth a try, even if your schedule dictates that your other meals have to be less focused.

HYDRATION

Okay, so one last thing of particular importance, especially as we head into what looks to be a warm summer.

Let’s keep ourselves regularly hydrated!

We’re going to be sweating regularly this summer, whether we’re in the gym, the sun, the sauna, or the latest Michael Bay movie. Let’s make sure that, for the most part, we’re sipping water regularly instead of gulping at longer intervals. This is a key to staying hydrated.

If we give our bodies more water than they need to work with, our bodies send us right to the bathroom to eliminate the surplus. Sipping water on a regular basis allows the body to slowly absorb it, which is what we’re really aiming for.

The only time that I consume a large amount of water in one sitting is just after I wake up. It’s (ideally) been a full eight hours since I’ve gone to sleep, and sleep is a reparative state of being. Waste products are ready to leave my body. I send a cascade of water down to help take out the garbage.

Get a good 16-24 ounces at least (I’m a really big guy, so I usually down closer to a third of a gallon!), and your body should kick right into action.

Increased temperatures and regular movement can increase our water needs. As well, alcohol and caffeine are both strong diuretics (they cause water loss, sometimes rapidly). Excess salt can cause us to retain an uncomfortable amount of water. Additionally, excess carbs require more bodily utilization of water. These things can add up to a lot of supplementary hydration needs, so it’s good to stay aware of them.

-Jake Ayers

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As you’re reviewing the list above, how’s your own water intake looking? What are some of your strategies for regular water consumption?

Where are you succeeding or struggling the most?

Strict Muscle-up Sequence

CrossFit SLU — Thu, 16 May 2013 05:57:17 +0000

You can also see our video of it here.

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WOD for Thursday 5/16

30 muscle-ups for time.

Compare to 22FEB2013. Post results to whiteboard/comments/Cody!

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Element of Health: Movement – PaleoRx

Make sure you come to the PaleoRx IRON CHEF Party at Foundation CrossFit this Saturday at 2pm! Come eat and vote for your favorite recipes. Your limited edition t-shirts will be given out!

Element of Health: Movement

Sarah Mohr — Thu, 16 May 2013 00:39:58 +0000

Using Your Fitness Outside of the Gym or What I Do Daily to Keep Myself In Shape

We spend a total of 3-6 full ours in the gym doing some mix of weightlifting, gymnastics, and cardio, but there are 168 hours in a week! A number of folks use not only CrossFit, but other fitness & health-related activities (playing with kids/pets, running, yoga, climbing, dance, rec league sports, pick up games, gardening, house work).

Other than sleep and work, what things do you do to stay active and use fitness? Through a bunch of social networking here are the most popular tips and tricks:

Walking! To work, to the grocery store, to the gym, whenever and wherever. Others use their bikes!
Taking the stairs and/or parking in the far end of the parking lot.
Some people luck out with physically active jobs. Staying conscious of proper movement makes them more productive!
For those at desks, walking away every few hours to wake up the body, recheck posture and refocus on the task at hand.
Using standing desks is another popular method to the madness (we’ll have a future article on this)
Another trick at the desk is to constantly drink water- you’ll stay hydrated and you’ll HAVE to walk so that you make those frequent restroom breaks.
Holding yourself and others accountable through constant connection: texts/phone calls, social networks like Facebook, twitter, and instagram. Awesome new apps like Cody (iPhone users can download here) and GWOD Spot.
Stretching like a cat: sneaking in stretching and working on mobility in small durations frequently throughout the day
Run and play with your kids (and/or pets) at the park!
A lot of you mentioned 12oz curls, but we don’t support bodybuilding as much (;

I’m going to go out on a limb and stay that the hardest part is probably starting everything. Afterward, everything’s probably a little easier to do.

Do you do a lot on that list? Can you integrate more of these into your normal routine? Have anything to add?