Tag Archives: Balanced Bites

Wednesday, 11/23/11

22 Nov

There will be no CrossFit Endurance this Wednesday and no 730pm hour.

Have you seen Ramsey’s pictures of Battle of the Bands yet? Prolly cause you’re not liking us on Facebook. LAME. SO LAME.

More Thanksgiving recipe ideas – this time from Balanced Bites!

Sometimes strong is REALLY strong…

SELF-MYOFASCIAL RELEASE: As needed, until 10 past.
MOBILITY: Box Assisted Spiderman Stretch, 1 minute each side. Calf Stretch, 1 minute each side. Wide Grip Hang, 5 attempts (switch grips a few times).
DYNAMIC WARM-UP: Short Loop Run.
STRENGTH: Overhead Squat, up to a peak of 3.
METABOLIC CONDITIONING: Each class will be split into 2 teams. Each team will be asked to push the prowler 30ft. In the space of 10 minutes, each team will be asked to push the heaviest load they can on the low setting. Each person on the team must push the prowler by the end of the workout 3x – so pick your loads carefully… your score is the total amount of pounds moved in 10 minutes.

Example: if Reid Hurley, Reuben Asia, Tyler Cox, Bill Kennedy, Drew Feith Tye, Amanda Strouse, Cassie Haynes Grassia, Angie Marfisi and Eileen Horgan are a team…

Each person has to move the sled 30ft. 3 times.  Assume that Drew, Amanda, and Eileen begin at 70lbs.  Then assume that Cassie and Angie move to 100lbs. and push the sled there.  Assume that Reuben, Tyler, and BK also push the sled to start at 100lbs.  Assume that Reid pushes the sled to start at 135lbs.  At this point, everyone has gone once.  Everyone has two more chances to add as much weight as they can to a push they can complete for 30 feet.  At this point, the team has 70lbsx3 + 100lbs.x5 + 135lbs.x1 MOVED, or a grand total of: 845lbs. moved 30ft.

*for our purposes sled = prowler.

Teams will probably run about that size (and will in most cases likely be smaller).

Monday, 10/3/11

2 Oct

Welcome to Peak Week, CFCC!  It’s the week of Peak Singles!  Get lots of rest and show up to put some numbers up on the board!

Free-Range Chicken Soup – from US Wellness Meats, a great site to order pastured and free range meats.

Remember if you need some help with a guideline for a food log: this is a great place to start.

Keep your ELBOWS away from your KNEES - even if you're getting this low.

SELF MYOFASCIAL RELEASE: Lax Ball to IT Band, 2 minutes each leg.
DYNAMIC WARM-UP: 1 round of 15 seconds with each: Arm Swings, Leg Swings, Hip Swings
ACTIVATION: Box Jump, 5 minutes to work up to a peak of 1.
STRENGTH: SQUAT CLEAN, up to a peak of 1.
METABOLIC CONDITIONING:Tabata Box Jumps (30/24)ON RAMP with Erin at 730pm:SELF-MYOFASCIAL RELEASE: Wall Assisted Lax Ball to Shoulders, 5 minutes.
MOBILITY: Band Overhead External Rotation, 1 minute each side.
POSTURE AND STABILITY: Handstand Hold, 1 minute.
DYNAMIC WARM-UP: Rowing Skill Work
STRENGTH: Kettlebell Press
METABOLIC CONDITIONING: With a partner, row a 2k as fast as you can.  Teams of 3 row a 3k.

Sunday, 9/18/11

18 Sep

If you’d like to see some runners off for the Rock and Roll Half Marathon with me tomorrow, please meet at the gym at 630am!

Best of luck to our amazing CrossFit Endurance team! Anthony Kasandrinos, Rachel Baratz, Todd Lane, Abbey Sangmeister, Alyssa Perry, Cassie Haynes Grassia, Emily Avener, Emma Alden, Beth Lorell, Jack Herrmann and Kyle Bredell – and anyone I missed who’s running Sunday morning!

“Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time.” – Thomas Edison

Many thanks to everyone who came out for a GREAT Balanced Bites Seminar on Saturday. We learned a lot and have lots to look forward to from the next 30-day Body Composition Change Challenge!

GYMNASTICS at 9am with Sammy:
Skill: Muscle-up
Metcon:
5 rounds for time:
1 minute handstand
5 muscle ups (scale:10 jumping)
20 hollow rocks
Cash out: 10 burpees for every handstand break performed immediately following the metcon

The CrossFit Total make-up day begins at 11am and will run until 1pm. Be there at 11am to leave by 1pm. If you arrive any later than 1130am you will not be allowed to lift.

Saturday, 9/17/11

16 Sep

THERE ARE NO CLASSES TOMORROW – but there is a Nutrition Seminar brought to us by Diane Sanfilippo of Balanced Bites!  You can still sign up here!

If you are planning on attending, please make sure that you bring your lunch if you’d like to maximize your time during the break.  Be sure to bring your receipt for attendance and, if you’d like to arrive early to get your bearings, please be advised that the gym will be open at 830am. 

We look forward to learning with you! 

As for anyone else who isn’t going to be there – rest up and plan to meet me at 630am on Sunday at the gym to run over to the Art Museum to see the runners of the Rock and Roll Half Marathon off!

“Don’t wait until everything is just right. It will never be perfect. There will always be challenges, obstacles and less than perfect conditions. So what. Get started now. With each step you take, you will grow stronger and stronger, more and more skilled, more and more self-confident and more and more successful.” – Mark Victor Hansen

Friday, 9/16/11

15 Sep

This is your last chance to buy a ticket to the Paleo Seminar that will be taking place this Saturday at CFCC from 9a-4pish. Again, this Seminar is by FAR the best way you can get a step up on to the next round of the Nutrition Challenge set to begin in October.  One lucky attendee will win a free month of membership at CFCC!

Are you looking for a great way to tell your friends about CrossFit?  Send them this link – which includes the video posted below.  Also, in case you’ve been living under a ROCK – the CrossFit Games are on ESPN2!  You can view the available times to watch at the link above as well.

Sean Braun, nursing a bum wrist, finds out that you can definitely get your deadlift's worth out of a single arm sumo deadlift. What's YOUR excuse for not training?

MOBILITY: Band Assisted Hand Behind the Back Stretch, 1 minute each side.  Band Assisted Pec Stretch, 1 minute each side.
POSTURE AND STABILITY: Ring Row assisted Scapular Retraction: 1 minute.
ACTIVATION: Clapping Push-ups, for max power, sets of 2, 5 minutes.  Use a band to create the largest rebound from the bottom position that you can.
SKILL WORK: The Bench Press
METABOLIC CONDITIONING: “Lynne” http://www.crossfit.com/mt-archive2/003092.html or Five rounds for max reps of: Body weight bench press, Pull-ups.

Post reps for both exercises in all rounds.

You may choose whether to do strict or kipping pull-ups.  Just remember to record your score!  In lieu of a bodyweight bench press the skill work portion of today will be spent determining what load you should use for the Workout of the Day.

Tuesday, 9/13/11

12 Sep

Please note there there will be NO classes this coming Saturday for the Balanced Bites Seminar (9a-4pmish).  If you’re still on the fence about whether or not you should be attending – stop that!  Sign up here to have the chance to get your Fall started off right!  We’ll be running our next Nutrition Challenge at the beginning of October and everything and anything you’ll need to know about the right moves for 30 days will be covered at this Seminar.  PLUS, one lucky attendee will win a FREE month of CFCC!

Are you having trouble maintaining some consistency in your attendance at CFCC? Here are some words from one of our own from a WHILE back: Jonah’s musings on consistency – here’s an excerpt:

“There’s almost always a way to make myself get to the gym, and there’s also always an excuse not to go. The challenge is killing the excuses and just GETTING THERE. The great thing about Crossfit is that I never regret going. Once I’m there and I see all the familiar faces, and I push myself to complete the WOD, I ALWAYS feel better. I’m writing this here so that I can remind myself of how it feels when I push through that wall. I’ve learned this from Crossfit and from all of the amazing people that I have the privilege of working out with: The most important thing is to keep moving. Once you master that, “can’t” becomes “can” and walls are just stepping stones to becoming stronger.”

Curious about whether ring dips, etc. will maim your shoulders this cycle?  Let’s begin with something you guys spend a DECENT amount of time doing: SLEEPING!

SELF-MYOFASCIAL RELEASE: Anything you can do (including asking a friend to massage your traps) for 5 minutes to loosen up you shoulders.  Use the theracane, use the lax ball, foam roll your upper back.
MOBILITY: Band Assisted Hand Behind the Back Stretch, 1 minute each side.
POSTURE AND STABILITY: Headstand Skill Work
STRENGTH: Ring Dip, peak set of 5.
METABOLIC CONDITIONING: 6 rounds for time of: 6 Ring Dips, 6 Handstand Push-ups (if no HSPU, 30 second Handstand Hold will be subbed)

ON RAMP with Erin at 6pm:

SELF MYOFASCIAL RELEASE: Foam Roll Upper Back, 2 minutes.
MOBILITY: Barbell-Assisted Thoracic Mobilization, 1 minute. Wall Assisted 90/90, 1 minute.  Wall Assisted Quad Stretch, 1 minute each side.
POSTURE AND STABILITY: Overhead Squat, the Boz Warm-up
SKILL WORK: The Wallball
METABOLIC CONDITIONING: 5 rounds of as many reps as possible: 1 minute Wallball, 1 minute L-Raises.

GYMNASTICS with Sammy at 730pm:

Skill: Iron cross + Front lever(rings)
Metcon: 12-8-4 reps for form:
front levers (scale w/band)
v-outs

Friday, 9/2/11

1 Sep

DAY BEFORE THE TOTAL!  ARE YOU READY?!?!?!  Sign up for a time slot on the Google Calendar if you haven’t already!

Remember today is the last day that you can buy a discounted ticket to the Balanced Bites Seminar to hear this incredibly knowledgeable woman tell you everything she knows about eating to maximize health, wellness, and athletic performance!  Sign up here.  Anyone in attendance also gets the chance to have ONE FREE MONTH OF CFCC!

Len pulls up!

SELF-MYOFASCIAL RELEASE: Lax Ball to Shoulders, 5 minutes.

MOBILITY: Wall Assisted Straddle, 2 minutes.  Wall Assisted 90/90, 1 minute each side.

ACTIVATION: Medball Slam, 6 sets of 2.

STRENGTH: Weighted Chin-up, up to a light peak of 1.

METABOLIC CONDITIONING: AMRAP in 5 minutes (as many reps as possible in 5 minutes): Double Unders

Thursday, 8/25/11

24 Aug

Need some paleo carb sources? Diane from Balanced Bites has ‘em right here! Does anyone know what to do with lotus root?

You wanna be lean?  Check out what former Eagle and CrossFit Football Owner John Welbourn has to say about it.

If you haven’t yet signed up for Diane’s Seminar coming to CFCC on Saturday, September 17th – you need to!  Go here to sign up!

Here are 5 things she’ll be talking about that most of you aren’t prepared to answer on:

1. What cholesterol is, what REALLY increases it, what REALLY decreases it and why low cholesterol is harmful to your health.
2. Why cooking with olive oil is not recommended.
3. How to properly address balancing omega 3:6 ratios and the real deal on fish oil supplementation.
4. What adrenal fatigue is, how it happens and how to know if you’re experiencing it.
5. What leaky gut is, how it happens, the mechanisms behind it and how to heal it.
Oh yeah, and by the way – Paleo isn’t just for people that want to be healthy – it has a lot more to do with being your strongest, fastest, and leanest.  Pretty helpful when you’re trying to do something like… THE CROSSFIT TOTAL!

OLYMPIC LIFTING with Jim at High Noon: Clean and Jerk, Romanian Deadlifts

GYMNASTICS at 730pm with Sammy:

Skills: Rolls + Ring Support (Iron Cross)

Metcon:

AMRAP 15 minutes:

5 ring dips

5 v-outs

5 rolling box jumps

Eileen SUMO DEADLIFTS (this is NOT a high pull... for SOME people)

SELF-MYOFASCIAL RELEASE: Lax Ball to Shoulders, 5 minutes.

MOBILITY: http://www.mobilitywod.com/2010/11/episode-91365-mobilize-in-position-of.html The 90/90 Stretch off the box, 2 minutes (maybe more???) on each side.  Plus, Partner Assisted Thoracic Extension, at least 1 minute, maybe 2?

ACTIVATION: Wallball Vertical Throw (no hip allowed, sit for the throw if you reach above the yellow line), aim to get your highest throw for 5 minutes.  Take plenty of rest in between attempts.

METABOLIC CONDITIONING: Pick a load that is 75% of your max press and complete the following with the same bar, same load: 5 rounds for time of: Press, 3 reps.  Sumo Deadlift High Pull, 5 reps.  Front Squat, 7 reps.

ON RAMP with Sammy at 6pm:

Mobility: Wall-Assisted 90/90, 1 minute each side.

Posture and Stability: Single Leg Squat Hold, 1 minute each side.

Dynamic Warm-up: 1 round as needed of: Cat Camel, Cat Stretches, Wrist Stretches, Adductor Mobs, Spiderman to Stand

Skill Work: The Single Leg Squat, The Pull-up

Metabolic Conditioning: Every minute on the minute for 10 minutes: 3 Strict Pull-ups, followed by as many single leg squats as you can do in the remaining time of the minute.  Your score is your single leg squats!

Saturday, 8/6/11

5 Aug

There are NO regular CrossFit classes today but there is RUNNING at 930am-11am!  (Gymnastics has been moved to Sunday.) If you aren’t new, please don’t attend the ON RAMP – that’s just not fair to the new people (and I’m definitely enforcing this from vacation… even though it’s “Cindy” do NOT attend the On-Ramp unless you are new!)  If you are new, today is for you!  Come out at 11am for a great workout and a good start to your weekend!

Don’t forget that Jim Rutter is still coaching all the noons for next week – if you’d like to be better at Olympic Lifting or even if you’d just like to see if beginning the next Oly Dominant Cycle is the right move for you – these noon sessions are for you!  Carve out some time now for Olympic Lifting Camp!

Diane of Balanced Bites is doing a seminar here on September 17th.  Have you checked out her website yet?  It’s full of great ideas like this one: how to ease in to turning dinner into breakfast!

Todd, at the top of a clean.

CROSSFIT ENDURANCE at 930am:

If you can be there at 930am, you’ll be more likely to run the appropriate number of 5ks.  Please arrive at 930am if you can!  Thanks! 

2-3x5k, rest 5:00 mins

ON RAMP at 11am:

SELF-MYOFASCIAL RELEASE: Lax Ball to Shoulders, 10 minutes.

MOBILITY: Band Assisted Pec Stretch, 1 minute each side.

DYNAMIC WARM-UP: 3 rounds: Leg Swings, Hip Swings, Arm Swings as needed.

STRENGTH: Pull-up (Supinated Grip/Chin-up): up to a peak of 1.

METABOLIC CONDITIONING: 10 rounds for time of: 10 Push-ups, 10 Air Squats

Friday, 7/22/11

21 Jul

Don’t forget to sign up on the Google Calendar to attend the Mock Olympic Lifting Competition tomorrow afternoon (Saturday) at 2pm.  Your fellow CFCCers will be lifting for a max in the snatch and the clean and jerk in preparation for their competition the following weekend in York, PA.  In short, it’ll be AWESOME and WE NEED YOU!

Are you worried about not getting enough calcium while nixing the dairy from your diet – stop worrying and start learning! Check out this great post on Paleo and Calcium!

Also, save the date! Diane of Balanced Bites will be RIGHT HERE at CFCC on September 17th to do an all day Seminar on all things Nutrition.  More info to follow.  Follow her on Facebook for up-to-date paleo meal ideas and holistic nutrition.

A human being should be able to change a diaper, plan an invasion, butcher a hog, conn a ship, design a building, write a sonnet, balance accounts, build a wall, set a bone, comfort the dying, take orders, give orders, cooperate, act alone, solve equations, analyze a new problem, pitch manure, program a computer, cook a tasty meal, fight efficiently, die gallantly. Specialization is for insects.

-Robert A. Heinlein

SELF – MYOFASCIAL RELEASE: Lax Ball to Quads/Adductors, til past 5.

MOBILITY: Wall Quad Stretch, 1 minute each side.  Wall Assisted 90/90 Stretch, 2 minutes each side.  Gastroc/soleus stretch, 1 minute each side.

DYNAMIC WARM-UP: Rowing Skill Work.

STRENGTH: Back Squat, up to a peak of 3.

METABOLIC CONDITIONING: Partner 2k.  With a partner, strategize and row a 2k splitting up the work however you both see fit.

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