CrossFit Fortuna

4/30/11

Today's WOD

"Grunt"

5 Rounds of:

Big Tire Flip (5/3/7)

Sled Pull or Tire Pull (135+/100+)

Slosh Pipe Walk or BarBell Walk (30+/75+)

100 Yrd Dash

This WOD is NOT for time, it is pure manual labor... It is a beautiful sunny day and time to play outside. Whether or not you come to the box, get outside and enjoy the scenery. Go for a bike ride, walk some trails or jog on the beach. I am sure you ALL can find some great activity to do outside today.

Deb and Joe enjoying different parts of "Grunt" and doing a great job. They both had looks of... "Seriously?" on their faces, very amusing.

Excellent set up for the tire flip Deb...

Joe giving the tire a finishing push, nicely done.

Daniel and David made it in at noon and tore it up. They did outstanding on the WOD. Good looking tire flips, 110lb sled pulls, good effort on the dashes and the slosh pipe was very entertaining.  Thanks boys for your hard work.

Next Saturday, 5-7-11, the BOX will be CLOSED. Tour of the Unknown Coast is calling us out... we will be tackling the 20 mile ride, next year, 50 or more.

4/29/11

Today's WOD

5 DB Dead Lifts

5 DB Hang Power Cleans

5 DB  Thrusters

On the Minute for 15 Minutes, perform each set of movements within the minute. If you are UNABLE to complete the reps within the minute, rest until the next minute begins. Goal... ALL 15 reps/15 rounds. GOOD LUCK! HAVE FUN...

Ok... props out to Angela. She is the only one to take on this WOD today so DON'T be shocked if this one rears it's ugly head again, real soon...  

Great job Angela!  Everyone... please help welcome our newest players, Jim H. and Amy W. Jim made it in today and did some awesome work with the basic movements. Now he gets to play with all the rest of you.

Debora, how are you doing? Missed ya today.  There are a few of you I have not seen in a while and would like to see real soon. Names being withheld for now...:)  :)

 

Schedule changes... The 6pm class on Friday night will be terminated due to lack of attendance, effective starting May 6th.

May 7th, the BOX will be closed... We will be participating in the "Tour of the Unknown Coast" bike event. Join us if you like...

Starting May 14th for 3 Saturdays there will be a 9am session. This could mean we will discontinue the Noon sessions. Final schedule choice will be made by the beginning of June. 

4/28/11

Today's WOD

"Nancy"

5 Rounds Of:

400 M. Run

15 O/H Squats (95/65)

Then once everyone is done...

5 Rounds of, for 1 minute each movement with no breaks...so move from jump rope to sit ups at the top of each minute.

Jump Rope

Sit Ups

Take a look at the warm up pages on the gym wall and start with "Warm Up Option #1". It involves the Olympic lifts and a PVC pipe. Over head squats are a bit more difficult so select an amount of weight you can handle well and still maintain good depth in the squat.

Depending on your RUN pace, this WOD should be about 12 to 20 minutes. The turnout has been light but the efforts have not... good work!

Sara and Joe this morning... They were in a neck and neck race. Who finished first? Should have been here!

3:30 was a bust...:(  but the 4:30 class was all men and they were awesome to observe. Lael had fun watching while I tortured/trained them. Nice job Nick and Kevin.

Nelly and Daniel rounded out the night and made up the WOD from yesterday. Excellent work tonight. Nelly pushed herself and did her first fully Rx'd workout. 20 inch box jumps and 35lb KB swings, awesome. Daniel, what can we say, he is progressing so much, bumping up his KB Swing weight, jumping on the 20 inch box and doing pull ups without a band... his improvement is outstanding.  Very proud...

4/27/11

Today's WOD

5 Rounds of:

10 KB Swings (53/35)

15 Box Jumps (20")

20 Weighted Lunges (25/15)

Hello everyone, today is a bright sunny day and you have the option of playing outside with this WOD. Come on in and give it a whirl, it's lots of fun...

Kevin, being the gentleman that he is, dropped in this morning and had the gym sign out before I even arrived. Very nice!!! Great job with the WOD by the way.

The afternoon group, some of which arrived early, were... Debora, Angela, Peter, Sara and Greg. The guys did an extra challenge prior to the WOD, 100 burpees for time, Greg did his in a weighted vest! They are going to make it a weekly thing so if you like additional challenges, come and get some.

I have not seen a few of you for a week or two... hope to see you back here soon. The more the merrier.

4/26/11

Today's WOD

"Fran"

21/15/9

Thrusters (95/65)

Pull Ups

 

Fran remains a WOD disliked by many today but... was still done with awesome results. Some of you even took on an additional WOD for some bonus FUN... "Grunt" visited early this week and was a ton of fun. I think I will do it again when it comes up this week. So some of the lucky participants for today were:Peter and Joe starting off the day today.

Amanda played alone today, pushed herself and kicked some ASS! Way to go lady... 

Angela and Nick enjoying "Fran's" company. I don't think they like her much and certainly won't be inviting her over for dinner any time soon...

Nelly getting through this WOD, pushing herself with a bit of help from Greg... You got through it, yay, with pure intestinal fortitude...

Other players not gracing photos were... Kevin, Daniel, Greg, Peter(2nd) and I.

Have a great evening and see you all tomorrow.

 

4/24/11

Today's WOD

Information Gathering... Time to do a little reading and possibly test yourself on anatomy. I found the following article at charlespoliquin.com. An interesting read...

The Meat and Nut Breakfast

The rotating meat and nuts breakfast for optimal body composition

When people ask me for the best single dietary tip for optimal leanness, energy and sustained mental focus, I invariably tell them to try the rotating meat and nuts breakfast. Clients ranging from NHL & NFL stars to corporate executives rave about the increased mental acuity and focused energy they derive from this food combination. The meat allows for a slow and steady rise in blood sugar. The nuts provide a great source of healthy smart fats that allows the blood sugar to remain stable for an extended period of time.  

Breakfast is the most important meal of the day. My seminar hosts are well made aware of it. It is a non-negotiable item. I am very grateful to have hosts all over the World that cater to my breakfast needs. My Dominican host Juan Carlos Simo always comes by the hotel with a kick ass breakfast. The best salmon I have ever had. Mats and Helen in Sweden bring me elk for breakfast.

What you eat for breakfast sets up your entire neurotransmitter production for the day.

If for some reason there is no host, lets say I am giving a seminar at a location I am not familiar, I always pre-scout where the best breakfast is served and simply choose steak and eggs, or a salmon omelet, or lox and poached eggs.

It is quite funny sometimes to see the reaction of the hotel staff when I ask for meat in the morning. For example in Tuscany, when I asked the chef for meat for breakfast, he had a look on his face like if I asked him to point in the right direction for the tunnel that links Rome to Oslo.

Multiple studies on employee productivity or on children’s attention patterns have demonstrated that a high protein breakfast does not only impact on the energy and productivity levels of morning till noon, but extended its positive way in the late afternoon.

Here is a sample 5 day rotation of the meat/nuts breakfast. It goes without saying that you DO NOT ADD ANYTHING TO IT in terms of food or beverage. 

Tea, coffee or herbal infusions are permissible, Milk and juice or other liquids are not allowed.

Day 1
• 1-2 Buffalo meat patties
• 1 handful of macadamia nuts

Day 2
• 1 large venison steak
• 1 handful of cashew nuts

Day 3
• 1-2  Lean turkey burgers 
• 1 handful of almonds 

Day 4
• 2  lean ground beef patties 
• 1 handful of brazil nuts

Day 5
• 2  chicken breasts 
• 1 handful of hazelnuts

One of the other advantages of this system is that is reduces the development of food sensitivities which are known to increase cortisol in people. More than often enough, when we test first time clients for food sensitivities we find that they have antibodies to the food they have consumed on a daily for years. That is even more true in  bodybuilders, it not uncommon to see them have allergies to beef, eggs, whey, casein, tuna and oatmeal, the basic bodybuilding staples.

What about if you are allergic to nuts?

I then recommend a portion of the following low glycemic/low fructose fruits with your breakfast: 

apricot
avocado   
blackberries
blueberries 
grapefruit 
loganberries
nectarines
olives
papaya
peach
plum
raspberries 
strawberries  

Make sure that the fruits are organic, especially the strawberries, as they are one of the most sprayed crops in the World.

After breakfast, I recommend to use a teaspoon to a tablespoon of quality fish oil to mitigate even more of the insulin response. That will insure top level concentration till your next meal.

 

Ok... Do you know where the following muscles are located in your body?

Orbicularis Oris

Mylohyoid

Serratus Anterior

Adductor Pollicis Brevis

4/23/11

Today's WOD

30/20/10

KB Swings (53/35)

Push Press (110/77)

Morning everybody, ready to end the week on a great note? I am and what a way it is...

Joe and I had the first crack at this one and it was a bit of a challenge. Doable but a challenge non the less. Joe however wanted some more torture and took on "Murph" as a cool down... He did an awesome job with it, set a goal of 45 minutes and was only 3 minutes 45 seconds off the goal.  Excellent Joe...

 

Now, the rest of the players for today... Debora, Heidi, Jen and Nate made up the 1100 group. Heidi joined us via Debora so Debora may be in hot water by tomorrow. Heidi, don't give her to hard a time, this is fun stuff we are doing at the box.  Great job!

The High Noon group consisted of: Kevin, Nelly, Loren and Daniel. Loren and Kevin tore this one up... bigtime! 

Thanks to everyone for spending your workout time in our Box, we truly appreciate it!!! Stay safe and we will see you all next week.

4/22/11

Today's WOD

100 BURPEES

Yes, I am serious... 100 BURPEES!

This WOD has touched many people today, well, slapped the crap out of them... REALLY, the Burpees left an impression.

Joe and Crystal getting the first bite of the BURPEE APPLE.  Not sure they liked it very much...

Amanda, Peter and Mason... ever so thrilled about this WOD, can you just hear the thoughts they are having. Peter had the time to beat, under 8 minutes...

The rest of the late afternoon group... Angela, Ashley, Sara and Kevin.  So proud of Ashley... she actually sucked it up and did ALL of the Burpees even though she really wanted to quit.  She didn't!!!  The rest of the group pulled in times under 11:00 minutes, sweet.

Peter returned and modified a little bit, added the extra challenge of Pull Ups/Chin Ups. WOW!!! Daniel and Loren both pulled in great times, under 8 minutes. 

4/21/11

Today's WOD

CFG WOD #5

20 Min. AMRAP 

5 Power Cleans (145/100)

10 T.T.B.

15 Wall Ball (20/14)

Use common sense here, pick a weight for the cleans that is reasonable but still challenging. This WOD will really get your butt sweating and you may be cussing at us before the end of it. That's fine, we can take it! Ready? Set! GO.......

Joe getting his Power Cleans in this morning. Early bird has the rest of the day to do "Whatever"!!!

Debora and Angela taking their turn at it this afternoon. Debora completely Rx'd, Angela almost, a little lighter weight. Excellent ladies...

The evening group consisted of, Lael, Daniel, Nelly and Nick. This group took a huge bite, chewed it up and spit it out... Way to do it everybody.

Tomorrow will be a trip to "Fun Time". How many of you will take this challenge on, hoping to see lots of you!!!

 

4/20/11

Today's WOD brought to you by...

CROSSFIT EUREKA!!!

20/20/20 O/H Squats

500 M. Row

10/10/10 Front Squats

500 M. Row

5/5/5 Back Squats

500 M. Row

This WOD is NOT timed but you must attempt to add weight each round/each move. Again... Form is key!

Crystal starting the day off right... Form is looking good.

Proud dad Kevin, helping out little Athena. This kid is hardcore... Love it!!!

Amanda, Debora and Sara(not pictured) kicked ass with this one today.  The ladies have taken over the Box!

Loren dropped in and tackled CFG #5. Excellent!!!

Ashley got her own WOD today and did an excellent job. She did really good looking KB Swings (18lbs). Very proud of her work today.