Push Jerk

5-5-5-5-5

then after a short rest

3 rounds for reps of:

1 min Push Press (m:45lb,f:33lb)
1 min Squats
1 min of Push Jerks (same wt.)
rest 1 minute

Post push jerk loads and total metcon reps and thoughts to comments.

——————————————–

So everyone is aware, Jose is in charge of WOD programming for the next quite a few weeks.  So, all compliments and complaints can be directed at him.

So everyone is aware of who Jose is, here is a post WOD pic of the man.

With a partner, complete as many rounds as possible in 25 minutes of:

15 Box Jumps (m:24in,f:20in)
15 Push-ups

While partner A is performing rounds, partner B is running 400m.  When partner B returns from the run, he/she takes over on working on rounds, but only after partner A completes the round they are working on, at which partner A takes off for their 400m run.

Partners continue to take turns running and working on rounds for 25 minutes.

Post number of team completed rounds and thoughts to comments.

“Sandy”

5 rounds for time:

7 Medicine Ball Clean Wall Ball Shot 2-for-1s
21 Ab-Mat Sit-ups

Post time and thoughts to comments.

——————————————–

CrossFit Champions hosted our first Yonder Way Farm pick-up tonight.  It was great seeing so many of our members, and new faces, picking up orders of grass-fed beef, pasture raised pork, honest to goodness free-range chickens and eggs, and raw grass-fed dairy milk.

Matt and Pam of CrossFit Champions with Jason and Lynsey of Yonder Way Farm:

Compare to 10-21-09

Front Squat 3-3-3-3-3

then after a short rest

1 minute max reps Burpees
rest 1 minute
50 seconds max reps Burpees
rest 50 sec.
40 seconds max reps Burpees
rest 40 sec.
30 seconds max reps Burpees
rest 30 sec.
20 seconds max reps Burpees
rest 20 sec.
10 seconds max reps Burpees

Post front squat loads and total burpee reps and thoughts to comments.

——————————————–

From the Summary page of SoyOnlineServices, one of the many sites I have bookmarked highlighting the dangers of soy:

SOY DANGERS:

• High levels of phytic acid in soy reduce assimilation of calcium, magnesium, copper, iron and zinc. Phytic acid in soy is not neutralized by ordinary preparation methods such as soaking, sprouting and long, slow cooking. High phytate diets have caused growth problems in children.
• Trypsin inhibitors in soy interfere with protein digestion and may cause pancreatic orders. In test animals soy containing trypsin inhibitors caused stunted growth.
• Soy phytoestrogens disrupt endocrine function and have the potential to cause infertility and to promote breast cancer in adult women.
• Soy phytoestrogens are potent antithyroid agents that cause hypothyroidism and may cause thyroid cancer. In infants, consumption of soy formula has been linked to autoimmune thyroid disease.
• Vitamin B12 analogs in soy are not absorbed and actually increase the body’s requirement for B12.
• Soy foods increase the body’s requirement for vitamin D.
• Fragile proteins are denatured during high temperature processing to make soy protein isolate and textured vegetable protein.
• Processing of soy protein results in the formation of toxic lysinoalanine and highly carcinogenic nitrosamines.
• Free glutamic acid or MSG, a potent neurotoxin, is formed during soy food processing and added to many soy foods.
• Soy foods contain high levels of aluminum which is toxic to the nervous system and the kidneys.

SOY INFANT FORMULA — BIRTH CONTROL PILLS FOR BABIES:

• Babies fed soy-based formula have 13,000 to 22,000 times more estrogen compounds in their blood than babies fed milk-based formula.
• Infants exclusively fed soy formula receive the estrogenic equivalent of at least five birth control pills per day.
• Male infants undergo a “testosterone surge” during the first few months of life, when testosterone levels may be as high as those of an adult male. During this period, baby boys are programmed to express male characteristics after puberty, not only in the development of their sexual organs and other masculine physical traits, but also in setting patterns in the brain characteristic of male behavior.
• Pediatricians are noticing greater numbers of boys whose physical maturation is delayed, or does not occur at all, including lack of development of the sexual organs. Learning disabilities, especially in male children, have reached epidemic proportions.
• Soy infant feeding—which floods the bloodstream with female hormones that inhibit testosterone—cannot be ignored as a possible cause for these tragic developments. In animals, soy feeding indicates that phytoestrogens in soy are powerful endocrine disrupters.
• Almost 15 percent of white girls and 50 percent of African-American girls show signs of puberty such as breast development and pubic hair, before the age of eight. Some girls are showing sexual development before the age of three. Premature development of girls has been linked to the use of soy formula and exposure to environmental estrogens such as PCBs and DDE.

Feel free to post thoughts to comments.

21-15-9 for time of:

Kettlebell Swings (m:53lb,f:35lb)
Dumbbell Thrusters (m:45lb,f:25lb)
Knees To Elbows

Post time and thoughts to comments.

——————————————–

Great post on YonderWayFarm.com about cooking grass-fed beef:

5 Ways To Achieve Grass-Fed Beef Cooking Nirvana

Compare to 11-6-09

For time:

Row 2k

Post time and thoughts to comments.

——————————————–

Check out Shane Gibson’s profile on the 2010 CrossFit Games site.

“Barbara”

5 rounds, each for time:

20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest 3 minutes between rounds.

Post individual time for each of the rounds, and thoughts to comments.

Upon discussing the topic of nutrition and making the switch from a grain and sugar based, typical American diet to a more Paleolithic, protein, healthy fats and vegetables based diet, one of the questions/statements we often hear at the gym (www.crossfitchampions.com) and our periodic Nutrition Seminars is:

“Yeah, but what do I feed my kids because they won’t eat that.”

or

“Yeah, but it’s going to be hard to now cook two different ways in the house, because my kids won’t eat that.”

or

“Yeah, but my kids only eat such and such. I mean you don’t understand, I’m talking tears and tantrums and all day/night fights if I try to make them eat this or that.”

My response; Are you freakin’ kidding me?! Your kids will eat what you damn well tell them to eat!

Now, look, I try to be understanding when it comes to making a sometimes difficult switch from the crack to real food, but the above questions/statements really, really piss me off.

After you have learned what you learned that made you want to make the switch to healthier eating and ditch the poison that fills the typical American diet and the factory food chain, you would still allow your kids to keep eating the junk?

Seriously?

Would you let them ride around in a car without a seatbelt on? Would you let them ride a motorcycle without a helmet? Would you let them handle your firearms without any instruction on what to do when they see a firearm and no trusted adult around? Would you instruct them to talk to strangers as often as possible?

You see where I’m going here?

The health and welfare of your kids is your responsibility! You would take that matter seriously in all areas except nutrition? You would do everything you can to protect them and raise them well and make them aware of the dangers of the world, in all matters except the actual substances they put in their bodies on a daily basis?

Health and wellness starts with food. And your kids are relying on you for proper guidance whether you like it or not.

Sourced from: MatthewMunson.com (© Copyright All Rights Reserved 2010.)

Compare to 9-6-09

“Annie”

50-40-30-20-10 for time of:

Double Unders
Sit-ups

Post time and thoughts to comments.

Compare to 6-5-09

“CrossFit Total”

Back Squat, 1 rep max
Shoulder Press, 1 rep max
Deadlift, 1 rep max

3 attempts for max weight for each movement.  Your ‘CrossFit Total’ score is equal to the sum of your max lift from each movement.

Post individual lifts, and CrossFit Total, and thoughts to comments.

——————————————–

Marilyn Cook – CrossFitter!

Long overdue testimonial for Crossfit Champions:

Some time ago Matt and Pam asked me to write a testimonial about Crossfit and what it means to me.  Then, a few weeks ago, Matt asked again on the CFC website for people to comment on the benefits of Crossfit in general and CFC specifically.  Well, I’ve finally come through with my promise to write something, so here it is.

To really share with you why I love Crossfit so much, I really have to go back 5 years to a 49-year-old, 311-pound woman who finally worked up the courage to do something about losing weight and getting fit.  At that point in my life I didn’t dream of one day being able to do a 200-lb deadlift or run a half marathon.  No, my dreams were much simpler. I dreamed of walking across the parking lot without getting winded and playing outside with my kids.  I had never heard of Crossfit, and I probably would have run the other way if I had. So I started out with a commitment to work out 3 times a week at Curves.  That was the beginning of a whole new life for me, but even after I’d lost 130 lbs and ran my first half marathon, I knew that I was missing something.  Lots of people were amazed by my accomplishments, but I realized that I was still putting limits on myself.

And so it was that I decided to find out a bit more about the little gym on Spring Cypress with the intriguing messages on the sign out front.  I first began an email correspondence with Pam.  The workouts posted online completely intimidated me, but she told me that it would all be scaled to my fitness level.  And so I showed up for a free workout on a Saturday morning in January, 2009.  The very first person I met in the gym was Mary Sall, probably the most encouraging person on the face of the planet and someone who still fills me with inspiration and hope.  (Love you, Mary!) That first workout included burpees (something I’d never even heard of) and a bunch of other exercises that had to be performed in a circuit for as long as it took the person in the middle to do 10 burpees. I was certain that every other person in my group would kill me because it took me so long to finish my 10 burpees, but everyone was welcoming and encouraging. I went home in pain, but I couldn’t wait to see what workout we would do the next Saturday.  After 3 Saturday morning workouts, I decided to take the plunge and signed up for Elements.  My friends and family thought I was nuts to put myself through such torture when I had already achieved so much, but I knew I wanted more.

And so here I am a year later, having lost another 20 lbs, and leaner and more fit than I ever thought would be possible for someone like me.  I certainly haven’t “arrived” yet, but I know that I have made progress that I never would have imagined.  For me, the physical benefits of Crossfit are obvious.  I often hear things like, “I wish I had your arms,” or “I can’t believe how lean you’re getting,” or simply, “You look amazing!”  I won’t lie.  I love hearing those things.  But really, the biggest benefit of Crossfit for me has been mental.  The most recent example of that aspect happened this past weekend when I was set to run a half marathon in Austin.  I trained hard for this HM – incorporating Crossfit and Crossfit Endurance workouts along with my Saturday long runs into my training schedule.  I wanted to improve my previous HM pace by a minute per mile, which is a pretty challenging goal.  The forecast was favorable – about 45 degrees at the start of the race, sunny and no wind.

But in the early hours before dawn, it was clear that this would not be a good day for race PR’s.  Instead this would be a day to test the mental toughness of even the most seasoned of competitors.  It was windy.  I’m not talking about gentle breezes here.  I’m talking about the kind of wind that blows down barricades and wreaks havoc along the course.  In fact, after a 15-minute delay in the start of the race, the announcement came over the loud speaker that many of the traffic barricades had been blown over and that the windy conditions made the race course unsafe.  We were facing a long delay in the start of the race.  There I was standing in a crowd of people trying to stay warm and wondering when or even if the race would start.  As I stood there, I started thinking about the PR that I was hoping for, and started telling myself that with these conditions, I certainly couldn’t expect to achieve my time goal. I should probably adjust my expectations.  I even contemplated pulling out altogether as the delay kept getting longer and my muscles were getting colder. The race hadn’t even started yet and I was already quitting in my head.  But then I heard Pam’s voice saying, “You’ve got this!  Don’t give up!”  I knew I would have to dig deep and find that place in my head where I didn’t limit myself.  The delay lasted almost an hour, but then we were off.  With each passing mile, I told myself that I was strong and I could do it.  My previous pace for a HM was 13:45, my goal pace was 12:45, but I ran even faster – 12:35 per mile.  As I crossed the finish line, I could almost hear all of the folks at CFC cheering for me.  So thank you, Matt, Pam and all of the CFC athletes for helping me to find the athlete inside of me and helping me to say, “Yes, I can!”

For time:

Row 1000m
100 Push-ups
50 Pull-ups

Post time and thoughts to comments.

——————————————–

CrossFit Kids classes back in March!

Our good friend Robert Mery is on board with a solid CrossFit background and years of experience working with kids.

Not only are CrossFit Kids classes back on the schedule in March; the schedule of kids classes will be expanded and with more separate age groups.

And…that’s just the tip of the iceberg!  The Kids program will be expanding into a full blown CrossFit driven youth athletics program.  Many details to come, but we are just too excited to not let you all know about this now.

Hey everyone,

We are about to print a limited run of black, long sleeve t-shirts with the below images on the front and back.  We will have a pre-order sheet at the gym, along with a sample size L and sample size XL.  They will likely be around $25 each.

We will be taking pre-orders through Saturday, February 6.  If you don’t order one…you don’t get one.

Forging Elite Fitness
(black – long sleeve)

5 rounds for time:

10 Deadlifts (m:225lb,f:155)
Run 200m
20 Wall Ball Shots (m:20lb,f:14lb)

Post time and thoughts to comments.

Compare to 12-28-09

Bench Press

5-3-5-3-10

then, after a short rest

AMRAP in 10 minutes of:

7 Burpees
7 Kettlebell Swings (m:45lb,f:30lb)

Post bench press loads, number of rounds and thoughts to comments.

——————————————–

Kevin, a relatively new CFC member let us know this evening that he found a great Paleo alternative to traditional 1/2 & 1/2 coffee creamer; Coconut Milk Creamer.  He found it at Whole Foods.

So…share!  Those of you that have adopted the Paleo lifestyle (SHOULD BE ALL OF YOU!); share with us in comments your best Paleo finds and alternatives.  And, in doing so, think about how you will be contributing to the nutrition/paleo website we are still (yes STILL!!!) in the process of developing.

Compare to 4-9-09

“Grace”

For time:

30 Clean & Jerk (m:135,f:95lb)

(*Note: No sloppy technique allowed.  Full squat cleans on every rep.  No thruster-ing to overhead; a proper jerk is required for the rep to count!)

Post time and thoughts to comments.

——————————————–

It’s Not About The War…It’s About The Warrior:

For time:

30 Walking Lunges
3 rounds of:
21 Thrusters (m:75lb,f:50lb)
21 Med Ball Ab-Mat Sit-ups (m:20lb,f:14lb)
30 Walking Lunges

Post time and thoughts to comments.

——————————————–

Sign up on FourSquare.  Load the FourSquare app on your mobile phone (Iphone, Android, Blackberry).  If you are the Mayor of CrossFit Champions on the 21st of the month (each month), you win a box of Power Crunch bars, free.

Compare to 1-7-10

Deadlift

5-3-5-3-10

then after a short rest

Light “Karen”

For time:
150 Wall Ball Shots (m:14lb,f:10lb)

Post loads, time and thoughts to comments.

——————————————–

CrossFit Champions…from a child’s eye:
(Thank you, Luke, for the contribution!)

7 Rounds for time of:

7 Knees to Elbows
14 KB Swings (m:53lb,f:35lb)
21 Box Jumps (m:30in,f:24in)

Post time and thoughts to comments.

——————————————–

Each cube is a teaspoonful. Post thoughts to comments.

Compare to 12-23-09 and 10-2-09

Shoulder Press

5-3-5-3-10

then after a short rest

For time:

Run 1 mile

Post loads, time and thoughts to comments.

——————————————–

Daytime Combat Arts and Self Defense class starting next week!

Tuesdays and Thursdays at 10:30 a.m.

No nonsense, practical self defense.  Read the full description of the course at Champions Combat Arts.

Initial enrollment: $300 – includes starter gear package and 1st month tution.
Monthly Tuition: $100/month ($70/month for active CrossFit Champions members).

Please see CFCMatt to enroll or if you have any questions.

Got a question for you all.  As you know, we are about to launch a nutritional resource website.  We have narrowed down many of the name suggestions to the following and we would like your vote.

 Loading ...