CrossFit Fortuna

6/30/11

Today's WOD

Team WOD of:

12/9/5/9/12

Thrusters (95/65)

Pull Ups

100 M. Run

As a Team, each member will complete the Thrusters, 1 Athlete at a time, Pull Ups, again-1 at a time then they will BOTH run the 100 meters together. Alternate who goes first through the rounds if possible. Final time is when both team members have completed the last run. Have Fun, I know I did... after it was done that is.

Here are the players for today... Sara and Ali were a team, Peter and I were a team, Amy did it solo and Jason, after doing "Christine", did it solo as well. Greg and Jason started the evening session with "Christine" and Greg elected to save himself. Plans on doing today's WOD later with Kevin.

Amy killed it tonight... Nice work girl. Yes Jared, she did backsquat 165 yesterday... suck on that for a while...hahaha

Jason and Greg taking "Christine" for a spin... I think she tried to smack 'em down. She FAILED!

This is what is left of Jason... After "Christine" he did the scheduled WOD for today and he melted into the floor. Not much left of him now... add water, he will re-appear, I hope. HAHAHA

 

 

6/29/11

Today's WOD

Back Squat 1-1-1 then...

10-9-8-7-6-5-4-3-2-1 of:

Wall Ball (20/14)

Box Jumps (20")

Afternoon everybody... how are ya doing? Today will be a little quicker than yesterday and just as much fun. Hopefully the weather continues to improve so we can play outside more. Outdoor WODs are so nice, I like them a whole lot. Fresh air, a slight breeze and sunshine, what more could you want? I know... there is always more to want! Tropical location and WODs in the water would be a good want!!!

Who made it in today???

Hello Sara and Mason... Did you two have fun this morning? I am sure you did... you both did very well.

Peter popped in at 1530 and set the pace for the Wall Ball/Box Jumps. He was not slacking at all...

Stacey Made it today and worked very hard. She even got her sweat on... NICE!

The night crew... Amanda, Amy and Greg. This WOD took a chunk out of 'em, only a little one though!

 The WALL BALL TRIO... Looks so nice!

 

6/28/11

Today's WOD

2 Rounds of:

2x Rope Drag @ 70lbs/40 Ft.

3x Tire Flips w/Jump In/Out

10x SledgeHammer Swings-Alternating

3x Tire Flip (No Jumps)

1x Sled Push then Backward Pull @ 150lbs/40Ft.

2x 10ea of Weighted Step Ups @ 20lbs/Ring Rows

20 O/H Wall Ball Sit Ups @ 20lbs

This WOD is aiming to grab you by the butt and work EVERYTHING. Head to toe fun... Those who have done this WOD will agree... it gets ya worked, in a good way! Some even did it more than once today... DEDICATED/CRAZY not sure which!

Peter, Sara and Mason testing running the WOD this morning. Greg, Kevin and I were the test subjects on Sunday for this one. We worked some of the bugs out.

Joe made it today and Sara repeated her fun...

Crystal and Ashley running through it... so much fun!

Jason, where are you flying off to??? Flap those wings harder!

Amy got her turn and survived... yay!

Greg having fun with our newest toy... INDO BOARD!

Sara and Mason having a little INDO fun...

6/26/11

Good Morning everyone... I found this article while on the "Stronger, Faster, Healthier" site. While I am NOT promoting any of their products, the article itself is very informative regarding Glycogen re-loading. What you put into your body post workout and when does make difference, so please read this bit of information and be a little more informed about how your body works.

The Mysteries of Glycogen Re-loading

This blog post will strike a chord for a lot of athletes who put themselves through rigorous workouts day in and day out. So many athletes have the wrong idea about glycogen re-loading, and unfortunately it is hurting them. Please consider the following, because we want you to benefit from all of your hard work!

           

In order to understand glycogen re-loading, one needs to know a little biochemistry. Glycogen synthetase controls the rate of glycogen synthesis (re-loading).  When muscles work hard, our bodies’ glycogen synthetase activity goes up and we are primed to make more glycogen faster. Exercise also increases insulin sensitivity.  This means that less insulin goes further to induce glycogen synthesis after exercise than at rest.  This enhanced synthesis activity and insulin sensitivity lasts between 1 and 6 hours and is optimally within 30 minutes after exercising.

When a post recovery product states that it is high in carbs and low in protein, then this combination is super sized to induce insulin release.  Is this good?  We think not. Why?  More insulin is available under these conditions than is necessary to optimize glycogen synthesis. The excess concentration of insulin damages our blood vessels and induces general inflammation which leads to muscle degradation.  We believe that a post exercised muscle will optimally react to insulin release from just protein alone.  For these reasons, over-stimulating insulin after exercise becomes a pathophysiologic risk factor for follow on heart, vascular and inflammatory disease.

             

If you’re chowing down on massive amounts of sweet potatoes after you workout to cause insulin spike, STOP! It’s not helping.

At Stronger Faster Healthier, we emphasize energy regeneration as a first step.  After a workout, cellular energy (ATP) is depleted.  Our cells are at a low energy state and in some cases just able to survive while stores of ATP build back up. We emphasize a combination of natural products that form our “ATP Package” (carnitine, co-Q 10, and ribose). We also add back other muscles builders such as BCAAs plus glutamine and taurine.  Then we add glucosamine and chrondroitin for joint protection and to function as a natural anti-inflammatory. All of this is found in our Post Workout Formula.

To summarize, our bodies, after a rigorous workout, are primed to burn fat. In fact having depleted the available glycogen stores, our bodies become fat burners.  Now add back sugar and high glycemic carbs and our bodies switch back to sugar users and excessive insulin spiking. This is not a good plan.

Having made these points, can one recover cellular energy and also promote glycogen  re-loading? For most people, SFH Post-Workout alone is sufficient, followed by a clean meal some 2-3 hours post exercise. However, if you like eating apples or a fruit with lots of fiber, then eat an apple or orange AFTER taking SFH Post Work.  Eating sugar in a food product like an apple is much better than taking sugar or high glycemic carbs in a protein supplement because the rate of absorption is slowed by digestive rate and fiber content…sugar in an apple has a functionally lower glycemic load than the equivalent amount of sugar in free form.  Insulin levels and sensitivity will be more than adequate and glycogen loading will occur rapidly.  Avoid supplements that have excessive carbohydrates in them, especially after exercise when insulin sensitivity is high and our bodies are primed to over release insulin.

 

 

 

 

 

 

 

 

 

6/25/11

Today's WOD

15 Min. TEAM AMRAP of:

9 Push Ups

7 Hang Cleans (95/65)

5 Push Press (95/65)

Kudos to Sara and Hernan for taking on this challenge today. It looks simple and because it is a team wod, 1 person rests while the other works. Once the 1st person finishes the Push Presses the other drops down for Push Ups. After it was all done, both participants commented on how challenging it was and the real need for the rest breaks. This one may be modified and done as a single person AMRAP... Keep your eyes open for it!

Sara started the WOD off and got to the Push Press rather quickly. Shoulder work during the week is keeping today's WOD in burn mode, shoulders were really hit hard this week.

Hernan getting hot on his Push Ups... What a way to finish a week! Excellent work you two. 12+ rounds total between you guys. Great number for Greg and I to chase later today.

Here is the proof Greg and I did this WOD on Saturday. It is a good one for really smokin' the shoulders. WOW! They are toast now.

Greg in AWESOME Push Up form.  SWEET...

6/24/11

Today's WOD

4 Rounds Of:

7 Muscle Ups or Transitions

15 DeadLifts (225/155)

30 Walking Lunges

This one is gonna remind you of all the work you have done in here so far this week. Those little aches however, will loosen up but the end of this WOD. Or, maybe you will forget all about the pain and be energized. Daniel was, he even cranked out 5 Pull Ups and some ab work. Nelly and Hernan did some ab work too.

Time for the GLORY shots...

Friday started with Ali, Mason and Peter. Transitions for the Muscle Ups was the most challenging part since most have not attempted them before. Good work and keep practicing...

The afternoon brought in Nelly, Hernan and Daniel. They too have not done Transitions/Muscle Ups. Peter joined them for an extra round or 4 of fun. I think they were very happy when the WOD was done.Saturday is coming quickly... finish your week with a really fun workout! 9/10/11, come on in!!!

 

 

 

6/24/11

Today's WOD

4 Rounds Of:

7 Muscle Ups or Transitions

15 DeadLifts (225/155)

30 Walking Lunges

This one is gonna remind you of all the work you have done in here so far this week. Those little aches however, will loosen up but the end of this WOD. Or, maybe you will forget all about the pain and be energized. Daniel was, he even cranked out 5 Pull Ups and some ab work. Nelly and Hernan did some ab work too.

 Time for the GLORY shots...

 

 

6/23/11

Today's WOD

Warm Up Snatch Work with PVC then...

5 Rounds of :

250 M. Run

12 Power Snatch(95/65)

8 Burpee

There has not been a lot of "SNATCHING" getting done lately so I highly recommend you adjust the weight. Like the OverHead Squat, the Snatch is more difficult than say, the Front Squat/Back Squat. Form is ALWAYS foremost with all of our work here so please go a little lighter and maintain good body position. Your back, shoulders and legs will thank you...

 

Today the turnout was a little thin but I gotta say... the few that did show up suffered a bit BUT got thru it with flying colors. So very proud of you all!

Peter and I started the day with yesterdays WOD and it was some work, actually... lots of work. Then this afternoon Peter returned, Amanda popped in and we all took on today's WOD. It was a smoker, it was almost to warm and it challenged us but we pushed ourselves past the pain and completed it. OMG!

Welcome to the night time session... Nelly, Daniel, Greg and Jason. Everyone is totally loving the SNATCHES!

Here is Amy from yesterday pushing some weight around. Looking good woman!

Crystal hitting it hard as well... Ashley played too but missed the photo op.

 

6/22/11

Todays' WOD

1-1-1-1-1

Shoulder Press

3-3-3-3-3

Push Press

5-5-5-5-5

Push Jerk

Increase weight with each round but start with about 75% of your 1RM Shoulder Press. Remember, weight increases are NOT BIG with shoulder work. It is gonna get tough as the rounds progress. Step up to the bar and grab hold. 

Antonieta had some company this morning, how very nice!!! Sara and Ali are in action while Mason, Joe and Antonieta are between rounds. 

Got Antonieta in action. Looks like Joe is giving Mason some advice. I am sure he is listening...

Joe is really working hard for those last reps. Mason is paying close attention, picking up some manly pointers.

Looks like Mason has been listening to me, Greg and Joe.

Amanda, well... rush in and get to work... that's how it's done. Schedules be damned, you got your time in at the box. Yeah...The evening group was all Ladies and they had the joy of training with Greg. Amy, Ashley and Crystal all had fun pushing the weights overhead and I am sure they pushed some really good numbers. Sorry no pics though. Tomorrow is another day and plenty of potential for pics.

6/21/11

Here is a little entertainment for you all... recognize a few people? Great work from all that participated that day. Thank you Crossfit Eureka for opening up your place to everyone.

 

 

Today's WOD

5 Rounds of:

5 Front Squats (Heavy/Unbroken)

10 Ring Push Ups

15 Sit Ups

Just to clear up the "UNBROKEN" part, your Front Squat needs to be as heavy as you can stand it... allowing 5 QUALITY squats WITHOUT having to return the bar to the rack before the squats are complete. As each session came around, each group got a little faster than the previous group. EVERYONE kicked major butt today. :)

Group 1... Sara, Joe and Crystal. Ashley played as well but she missed being in this shot.

Here she is, working on her Front Squat, Goblet style.

Group 2... Greg (taking the pic), Amanda, Mason and Me(Kat). Greg finished first so he took on picture detail.

Group 3... Jason, Nelly and Daniel. Jason SMOKED us all. Nelly and Daniel also had killer times tonight. Great Job!