CrossFit Tri-Cities

Congrats to Carl who summited Mt. Rainier last week! No small accomplishment by any standard! 14,411 feet up! Nice work!

WHOLE 9 is Returning to CrossFit Tri-Cities!

For those of you who couldn’t attend our hosting of the Whole 9 Foundation’s of Nutrition Seminar back in January, you will have another opportunity to attend this September!  On September 10th Melissa and Dallas will be returning for their second presentation with us this year!  If you’re looking to gain a better grasp of how much nutrition weighs in on your success, and more importantly WHY, you need to sign up!  The material is presented in such a way that everyone can understand!

When: September 10, 2011 (9am to 5pm)

How Much: $100 for an 8 hour presentation on everything you need to know!  By the way, this is a steal.

Still not sure? The next time you’re in ask Andrea Williams, Ryan Debora, or Suzanne Hensley how this one day seminar changed everything about how they look, feel, and perform.  Or just click here for more info and to register.

Hope to see you all there!!!

MOBILITY/RECOVERY

4 Rounds:

-5x “Passive to Active” shoulder stretch

-3 Deadhang Pull-ups

-5x Inchworm

-3x PNF Hamstring Stretch

STRENGTH/CONDITIONING

A:  5 Rounds:

-2 Hang Power Snatch (increase load each round)

-Hip Mobility Drill

B:  5 Rounds:

-2 Hang Clean + Push Press (increase load each round)

-3 Squat to Stand

-10 Pushups + Reach

Click here to sign up for any of our Classes!  This is now a Requirement!

11am class will be meeting at Johnson’s Mound in Elburn!  Be sure to:

-Drink plenty of water tonight.

-Bring plenty of water tomorrow.

-Get in the habit of consuming a pre-workout snack (Protein + Fat)

-Bring your post workout snack (Protein + Carb)

-We will be doing hill work for about an hour tomorrow.

Eric, Paul, Shannon, Zach, Clare, and Melissa at this weekend's Warrior Dash! (Photo Courtesy of Melissa!)

LBFBPB Challenge:  Almost there…..We’re waiting on the evaluation of our Before/After Photos!

After reading the 6 week write-ups from this year’s LBFBPB Challenge, we want to commend everyone’s efforts in their accomplishments over the past 6 weeks.  While reading these, we were amazed at the scope of goals, achievements, positive side-effects, and the amount of effort put into each write-up.  While we wait for the Before/After photos to be evaluated by the “3rd party”, we want it to be known that we still don’t know who is going to win this thing until we get the photo evaluations back!  The majority of you turned in all of your food journals, did your 6 week write-up, kicked ass on the final events, and showed some amazing before/after photo transformations.  The total points for the top males and females so far, with everything added up, are literally within 10-15 points of each other!!!!  So the before and after photos will determine our winners, we’re certain of it!   We know, the suspense is probably killing you, but we will reveal a top male and female winner here shortly……

STRENGTH/SKILL

Clean + Push Press:

2-2-2-2-2

CONDITIONING

AMRAP 10 Minutes:

-Acending Pyramid (1 rep of each the first round, two reps the second round, and so on)

-Box Jumps

-Air Squats

-Pushups

Olympic Weightlifting Class Tonight at 6pm!

Click here to reserve your spot in any of our classes!

Foodee.com Meal of the Day

“Murph” Training (At home edition):

So you want to supplement your current workout schedule to specifically train for June 11th?  Yes, June 11th is right around the corner, and it’s this year’s “Murph for Miller” event, and the Finale of our Look Better, Feel Better, Perform Better Challenge!  To supplement your current activity, and to train specifically for “Murph”, here are a few things that you can do at home!

Use Television Commercials as Your Stopwatch:

• During a 30 minute TV show, the commercials take up about 7 minutes of air time during this 30 minutes.  This 7 minute window takes place over roughly 3 breaks in any 30 minute broadcast.
• As soon as the commercials start, alternate pushups and squats each time the commercial changes, and until your favorite show resumes.
• Use any scaling method as necessary, but remember to maintain your mechanics!
• Recovery time, while the commercials are not showing, should be used for stretching.

Mailboxes as Intervals:

• Every street has them, and you can always substitute telephone poles (or any other object) if they’re not plentiful.
• Plot a quick run course that has these markers around your home.
• Use the mailboxes, telephone poles, or anything else as your indicator to sprint/rest.
• Sprint from one mail box to another, and jog/walk until you reach the next.  You’re going to alternate work/recovery period based on the markers.
• Repeat this for no longer than 20 minutes.

Other Interval/Tabata Stuff That Works:

• Take any of your movements (namely pushups/squats/run), and perform your work intervals to any of these templates:
• 1 minute on 1 minute off for 2-3 rounds.
• 20 seconds on 10 seconds off for 8 rounds.
• 1 minute on, switch to a new movement, 1 minute of the next movement, 1 minute of rest, for 5 rounds.  EX.  1 minute of pushups, 1 minute of shuttle runs, 1 minute of rest x 5 rounds.
• Time yourself to see how long it takes to complete 50-100 reps of any movement.  Repeat 2-3 times per week.

Pullups, on the other hand, are going to be difficult to practice on your own.  Unless you have a pullup bar at your disposal (playgrounds are a great substitute), just stick to the practice that you’re getting with us.  Please feel free to add any other ways that you’re preparing for Murph, on your own, to the comments section of today’s post!

FOOD JOURNALS:

Deadline for Week 3 is, Wednesday, May 25th.  The days to submit should be Monday, May 16th, through Sunday, May 22nd.  Also, write down notes on how you’re feeling, what you feel you need to improve on, and any questions you may have on these.

STRENGTH/SKILL

5 Rounds:

-3 Cleans (stop and reset at the bottom of each rep, start at 65%)

-Ride it Down Squat

CONDITIONING/RECOVERY

5 Rounds:

-2 + 2 Push Press (Start at 80% of ME Press)

• Perform 2 reps, rack it, wait 15 seconds, perform 2 more reps.

-2 Tarzan Pullups (add weight if necessary)

-5 GHD Situps or 15 abmat situps

-Instep to hip stretch

This week is our recovery week, to give your nervous systems time to catch up from the past three weeks of lifting.  These periodic (one week after every three week) breaks in the lifting cycle encourage future improvement, to get everyone stronger and recovered!  These recovery weeks also allow our program to spend some time on the other skill sets that we want you guys/gals to focus on.