Thursday, 8/25/11

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!
[youtube=http://www.youtube.com/watch?v=dc-79bV0Mss]

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!

Leave A Comment

Crossfit Journal Logo

© 2013 Crossfit Center City | 1229 Chestnut Street, Basement, Philadelphia PA 19107 | 267.909.8210 | info@crossfitcc.com
Website Design by Sayra Lopez / Maintained by B Two Design