20 Nov
11-20-2009
1) Deadlift – work up to a 1RM
Testing day – take plenty of time and set a PR!
Current PRs today. All of these members followed instructions 
2) 3 x 10 toes to bar
DROM:
2 rounds:
12 spinal rocks
pike stretch
seated twist L/R
Cobra
Shoulder bridge
Krystal just finished personal training to prepare for CrossFit classes and deadlifted more than her BW at 167. Strong pull Krystal and you make it look fun!
19 Nov
11-19-2009
1) Snatch balance 3-3-3-3
2) 21, 18, 15, 12, 9, 6, 3 rep rounds for time:
Star jumps
DB Push press 35/25
Double unders
Craig B., 2.99 power ratio on yesterdays row off.
18 Nov
11-18-2009
1) Back squat 55% max x 2. 8 sets, 45 sec rest b/t sets. Speed on the concentric!
2) 5 rounds for best power ratio:
Sprint row 30 sec @ 100% effort
Rest 2:30 min. (alternate w/3 partners)
Power ratio = total avg. wattage of all five 30 sec intervals divided by your bodyweight in lbs.
Mobility:
2 rounds:
Pole squat x 10
Pole press x 10
Wall slides x 5
Bill C., welcome to the Pull up board! Bill started just a month ago in On Ramp and has been working at his first pull up since he started. He built himself a home pull up bar and has been practicing it with consistency. Last night, all that work paid off. He EASILY got over the bar! That “1″ will be a “10″ in no time. Great work Bill!
17 Nov
11-17-2009
4 minutes AMRAP of each of the following:
Box jumps 20/18
Unanchored situps
Jumping deck squats
Side semi swings
rest 2 min b/t exercises
Jenny using positive imagery and Care Bear symbolism to get through those push ups.
Thank you craigslist! An old school Airdyne bike coming to a WOD near you. You twisted your ankle? No problem, we got something you can crank on instead of running or rowing.
16 Nov
Most often, we tend to think of food as just something to fill us up. Most Americans put little more thought into what they eat than: a) does it taste good and b) am I full? Sure, they might avoid a few things popularly thought to cause disease such as bacon or bon-bons, but for the most part, almost no thought is given to the idea that each meal is an investment toward the future.
Check out this blog post.
“We need to appreciate that our present behavior represents the “present-time” manifestation of our future goals. If you do not eat adequate fruits and vegetables, your dietary goal is one of chronic disease. For example, if you have breast cancer or prostate cancer in your family, and you eat only one fruit and one vegetable serving per day, then your dietary goal is breast or prostate cancer expression, or whatever disease to which you may be genetically disposed.”
This article by Dr David Seaman also gets into the dismal results from many studies on nutritional supplements. Supplements simply cannot overcome the flood of inflammation from the terrible Western diet.
If you are concerned about your health, learn to start at looking at each meal as an investment in your future. This holds true at any age, and whether or not you are overweight. Yes, this will take a little more planning and preparation than you may be used to. Remember, the reliance on convenience foods is a big contributor to obesity and disease. Check out the recipes or my cookbooks at the Performance Menu for some ideas on easy preparation of healthy meals. Eat those fruits and veggies!!
16 Nov
11-16-2009
Warm-up:
1) Fun with dumbbells
2) Pick one strength/skill exercise from the list; do 2 sets.
Perform all reps at a 3-2-1-1 tempo. The 1st number is seconds to eccentrically lower, the 2nd number is seconds of pause in stretched position, the 3rd number is seconds to lift, the 4th number is seconds of pause at end of lift. For example, a pushup would be 3 seconds to lower chest to ground, hold here for 2 seconds, 1 second to push back up, hold here for 1 second and that is one rep.
Complete as many rounds in 20 minutes as you can of:
12 Power snatch 65/45
10 Push-ups
Mobility:
Thread the needle
Prone scorpions x 5/5
Supine scorpions x 5/5
November On Ramp, 1st Week is complete! Kylee, that’s excellent starting position on your deadlift.
Hello munchkins!
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