Monthly Archives: September 2015

Wednesday 9/30/15 Cycle 5 Test 3

Conditioning

 

800 Meter Run

15 Power Snatches

20 Box Jumps

15 Thrusters

20 Sit Ups

15 Overhead Squats

20 Box Jumps

15 Push Press

20 Sit Ups

800 Meter Run

 

Beginner-45/35lbs

Intermediate-65/45lbs

Advanced-95/65

Tuesday 9/29/15 Cycle 5 Test 2

Part 11 Rep Max Clean

 

Part 2Ring Dip

 

Beginner-30/15 Second Support

Intermediate-7 Strict Ring Dips/20 Jumping Ring Dips
Advanced-13 Strict Ring Dips/2 Strict Ring Dips

Elite-20 Strict Ring Dips/7 Strict Ring Dips

 

Part 3Max Rep Chin Ups

Monday, September 28th 2015 Cycle #5 Test #1

Conditioning

 

Screen Shot 2015-09-28 at 7.14.17 PM

 

Results

 

 

IMG_3237

 

30/30 Squat Challenge

For thousands of years our body has 2 primary ways of resting:

 

 

squat-collection

 

1. Lying down

2. The squat

 

Laying down is still something we do every night and sometimes midday if you are sneaking in a quick nap…(Everybody loves a good siesta!)

 

The squat however has been almost completely replaced with sitting in chairs.

 

Sitting, especially now is much easier, although it wasn’t always that way.

 

The squat was our place of resting when we got tired of standing. As children we do this without even thinking.

 

How often do you see a child squatting down to paly with a toy or watching something on the phone?

 

This position is second nature for them and it something to be valued.

 

To give you an idea of how much it should be valued here are some risks that come sitting (our substitute for squatting)

 

1. Obesity from inactivity

2. Decreases bone density

3. Increases blood pressure

4. Weakens back and posture

5. Sitting at work usually leads to more sitting at home

6. Doctors have compared sitting to smoking

 

All those I know are things each and every one of us would like to avoid.

 

So this is why we are starting the 30/30 squat challenge that Israeli movement specialist Ido Portal came up with.

 

The challenge is simple

 

 

 

30-30-Squat-Challenge

 

 

1. 30 minutes a day is the requirement.  You will notice that probably after 1-2 minutes this will be tough to maintain.  So break it up throughout the day.  You will see great improvements each day and it will get easier and easier to maintain the squat!

2. Do not worry about having perfect form in the squat.  The goal is to sink into the bottom of the squat and be relaxed.  

3. Make sure to keep the heels on the ground.  If that is difficult without falling over, then hold on to something until it becomes doable.

4. Lastly, take a picture of yourself on day 1 so you can see the differences by the end of the challenge!

Lets regain our ability to rest in a squat! 

 

 


 

 

Related Articles for Squatting!

 

http://placeofpersistence.com/30-30-squat-challenge-by-ido-portal/

 

http://www.crossfitinvictus.com/blog/the-30-minute-squat-challenge/

 

http://www.marksdailyapple.com/sitting-unhealthy/#axzz3n38d7mR7

 

http://chriskresser.com/how-sitting-too-much-is-making-us-sick-and-fat-and-what-to-do-about-it/

 

Cycle 4 Re-Testing #5

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Conditioning 

 

Beginner

AMRAP 20

100 Jump Ropes

5 Burpee Pull Ups

10 Deadlifts 110/75

 

Intermediate

AMRAP 20

35 Double Unders

5 Burpee Pull Ups

10 Deadlifts 155/110

 

Advanced

AMRAP 20

50 Double Unders

5 Muscle Ups

10 Deadlifts 225/155

Cycle 4 Re-Testing #4

IMG_8011

 

 

 

Watch CrossFit Games Athletes do an extreme version of Nancy!

 

Conditioning

 

“Nancy”

5 Rounds For Time:

400 Meter Run

15 Overhead Squats

Cycle 4 Re-Testing #3

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Strength

 

10 Sets to Find:

1 Rep Max Overhead Squat

Cycle 4 Re-Test #2

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Conditioning

 

“Grace”

For Time

30 Clean and Jerks 

Cycle 4 Re-Testing #1

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Cycle 4 is now coming to an end.  We have 5 tests that we are re-testing Monday-Friday.  Your scores from the original test will be posted with each test. 

 

Lets set some Personal Records!

 

 

Conditioning

 

Re-Testing #1

1.  400 Meter Sprint For Time

2.  3 Attemps Max Handstand Against Wall

3.  2 Minutes Max Push Ups

4.  2 Minutes Max Sit Ups

Friday 9/18/15 Training

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Natalie & Lisa

 

 

 

 

 

Strength

 

2-2-2-2-2-2

Overhead Squat

 

 

 

 

Conditioning

 

4 Rounds

200m Farmers Walk

20s L-Sit or 60s Plank

 

Advanced-55/40

Intermediate-40/30

Beginner-30/20