WOD: 30-20-10 reps of the following
Wall Balls
Kettle Bell Swing
Burpees
Box Jumps

THEN

Run 800m (1 full city block starting out front)

10 Tips For Success For The Crossfit Newbie

WOD:
10 OHS 95# / 65#
2 Squat Clean
8 OHS
4 Squat Clean
6 OHS
6 Squat Clean
4 OHS
8 Squat Clean
2 OHS
10 Squat Clean

WOMEN – Tie OVERLOAD (LES) / COUGAR (AMY) = 38

Your Target gift card is coming !!!

Nice work everyone

5 rounds

3 hspu or 10 sec holds

3 muscle up progressions or 1 muscle up

**** NFT

Bench press

3 warm up sets – 5,5,5

then 3 x 3 @ 75% max or add 5 lbs to last time

WOD

This is designed to make you suck wind.

10 rounds: 1 min each.
For 30 seconds – running high-knees with a WIDE STANCE
5 burpees
Rest the remainder

THEN

Partner Med-ball sit-ups: 5 rounds of 10 sit-ups each.
With a partner, assume situp position and lock your feet together. You will pass a medicine ball back and forth on alternating sit-ups. One situp without a ball, one situp with, passing or receiving from your partner with each situp.

SIGN UP NOW ON THE MAIN CROSSFIT GAMES PAGE IF YOU WANNA COMPETE

3 Minutes AMRAP Barbell Burpees

*** Standards = hands off deck for the burpee and must JUMP with both feet leaving at the same time – no step overs !!

You will be scored by another athlete who will count your reps and make sure you do them to standards

Barbell will be the height of a standard rubber plate

Squats!

Warm-up: 2×20
Wall-squat
Supermans

THEN
Front Squat 3×5 @ about 50% 1RM

Do one set of 5 weighted or jumping pull ups between sets of front squats

 
Back Squat 3×5 @ about 50% 1RM

Do one set of 5 Ring dips between back squats

WOD: Squats
Back Box Squat – 5×2 @ 87.5% 1RM – Rest 60 seconds

THEN

Front Box Squat – 5×2 @ 87.5% 1RM – Rest 60 seconds

4 Cardio Myths

Love it or hate it, cardio can be an essential part of a comprehensive fat loss plan when applied correctly. However, the mistake that many make is that they use cardio (and more cardio, and more cardio…) as their #1 tool to lose fat. Long-duration cardio has a poor track record when it comes to fat loss. You might lose weight, but many times you are losing muscle too. To exclusively lose fat, your best tools, far and away, are nutrition and weight training. High-intensity interval cardio brings up the rear at #3. Long-duration cardio is what I call “fun exercise” and really should only be used if a) you are prepping for a long-duration EVENT like a marathon and b) you just love the way it makes you feel (longer duration cardio has shown benefit for mental health) and you just want to do it.

With cardio, I stick to what I call the “One-to-One Workout Rule”: For every cardio workout I do, I must do a weight-training workout. I weight train 5 days per week, so I allow myself no more than 5 cardio workouts per week (I can do less if I want, but no more). This keeps me accountable to my weight workouts, and also puts the emphasis on weights and nutrition over cardio. For this former cardio queen, this rule is a good self-checking tool. Try it!

And without further ado, here are my top 4 cardio myths, and what the real deal is.

FROM JILLFIT.COM

1) “I will just do all cardio until I lose weight, and then I will add weights to tone up.”

I have to admit, hearing this make me cringe more than anything. There is a misconception out there that in order to lose weight you need to just do cardio, since lifting weights can’t help with that (and only makes you “bulk up”), as if the 2 things are mutually exclusive. The good news is that adding weight training to your regimen right out of the gate will not only accelerate your fat loss efforts, but will assure that what you lose is, indeed, fat, and not muscle. Losing weight is easy; just stop eating. But losing exclusively fat is much harder. Adding lean muscle mass while shedding fat allows for your metabolism to work for you, while you are not exercising. Cardio alone burns calories, yes, but the caloric burn stops when you stop exercising, and you might even be losing muscle, which can, in the end, make you fatter. Weight training increases the metabolism’s after-burn, so that your metabolism burns more calories after the workout is long over. Weights is an essential part of any weight loss plan, and yes, you should start with them right now

2) “I just need to burn calories so I will just do extra cardio. My diet is fine.”

Wrong. Your diet is usually not fine. Cleaning up your nutrition will have a much more profound effect on your fat loss efforts than cardio alone. As we say at JillFit, you cannot cardio your way to the stage (or to a sustainably lean physique). In many ways, excessive cardio is just that—unsustainable. In our blog on exercise tolerance and breaking the cardio cycle, we touched upon the fact that the more cardio you do consistently, the less your body tends to respond over time, and the more cardio you will have to keep doing simply to maintain. In other words, the amount you used to do to lose is now what you HAVE to do in order to maintain. It is a nasty cycle and the #1 way to break it is to clean up your diet. Most people can maintain their weight by simply keeping their nutrition clean. And if you are overweight or obese, you should be focusing 100% of your attention on your nutrition, not on adding more minutes on the elliptical.

3) “I want to lose fat so I will do my cardio in the “fat burning zone.”

Ugh. Such a misnomer: “fat burning zone”—and unfortunately it has people all over the world choosing that preset program on their cardio machines thinking they are losing fat like crazy. The “fat burning” zone is essentially a moderate intensity zone that means per calorie burned, more are coming from fat than are from carbohydrates. First off, this ratio of fat use versus carbohydrate use is an individual thing anyway, so assuming a random cardio machine can accurately dictate the amount of fat you are burning during your workout is insane. Second, a moderate/lower intensity workout might burn a relatively higher percentage of fat calories over carb cals, but the overall NUMBER of cals burned is lower. The higher the intensity of the workout, the more total cals burned, which is the key. So instead, choose a high-intensity interval training (HIIT) cardio workout over a long-duration, moderate intensity “fat burning zone” workout for best results. 20 minutes hard beats 60 minutes easy any day. For more info, we blogged on this already

4) “I am an apple (or pear) shape, cardio will help me get skinny.”

Usually comments are not voiced in this exact way, but essentially, the myth is that lots and lots of cardio will change your shape and make you into a toned fitness supermodel. The thing is, however, cardio can only make you a smaller or larger version of your current self, depending on how much you are doing (or not doing). Only intense, heavy weight training can actually change the shape of the body: add muscle here, lose inches here, etc—in other words, essentially weights are your ONLY tools to change the shape of your body. An apple that increases their cardio simply becomes a smaller apple. An apple that applies weights intensely opens herself up to a whole new world.

Warm-up: Double-under Practice

Handstands or hspu – 5 x 20 sec holds or 5 x 5 hspu – even if you go down a few inches, try the hspu

Muscle up transitions – 10 x

WOD: “Dead Fran”
21-15-9 reps of:
Deadlift – 155#/115#
Ring Rows

Warm-up: 3×5
Pull-ups
Push-ups
Air Squat

Skill: Muscle-up progressions

Danger and Overload doin' Grace

WOD:
“Grace”

30 Clean & Jerk for time – 135#/95#

*** this is a fast workout – sooooo – if we have enough people, we will have 2 heats (which also frees up our limited space.  The people in the second heat will judge those in the first heat and vice versa – coaches will tell you the standards and coaches will be watching and calling out no reps when needed.  This is a chance for you to try your hand at judging.

*** new peeps – this is NOT for time for you – you need to practice and get your form down – going fast will NOT do that – you will do 20 reps – with GOOD form – you will be judged and no repped if it’s sloppy and not up to standards

Ok kids, we had a HUGE turnout last week. I saw a LOT of fantastic work, and with that many people things seemed to flow smoothly.

I did hear some grumbling about how “easy” it was from some of our new visitors, or that there was a need for more cardio. One person even stated “You should get some treadmills in here.” … *AHEM* No comment.

I will only say this one time – if you don’t feel like you got a workout last week, you did not give 100%.

Today we’re going to simplify in anticipation of another large group. Depending on the size of the group, we may split this into teams.

WOD: 20 Minute AMRAP
10 Dumbbell Get-ups, 5 each arm (no more than 25% BW)
10 Push-ups

Team / Person to get the most rounds is the winner!

Warmup: stretch

Skill: HSPU 3×5

Metcon: 5 Rounds for time
20 double-unders or 100 single-unders
10 KB clean and press per arm
20 KB swings
10 pull-ups

If time and energy exists after the wod -

Core: 5 rounds
20 med ball twists
40 second plank holds

Score: metcon time

STOP PULLING WITH YOUR ARMS !!!

Warm-up: stretch then burgener

Strength: Snatch
10 minutes to work on form adding weight as you go
Then 3-3-3-2-2-2-1-1-1

Metcon: 10-1 ladder
Ring-dips
Lunges w/ weight OH 25/10
Sit-ups

Score: metcon time

Warm-up: Stretch then

Burgener warm up

Strength: C&J
Start with practice / form – then add wts in the following sets – jerk on last rep of clean
5-5-5-4-4-4-3-3-3

Metcon: 10M AMRAP
9 Deads 155/115
12 HOD Push-ups
15 Box Jumps 24″/20″

Score: total metcon reps

http://www.dominateathletic.com/articles/the-back-squat-for-size-and-brute-strength-part-1/

warm up before class – we will stretch together

Skill: HSPU 3×5

Strength: Back squat
Warm up with 3×5 increasing weight
Heavy 3×5 @ +5 lbs from last time or 75% 1RM

Metcon: 10 Min AMRAP
3 +3… Chest to bar pull-ups (strict) (so it’s 3, 6, 9 etc till 10 min done)
3 + 3…1/2 body-weight thrusters (ditto)

WOD score  total metcon reps

Skill: HSPU 3×5

Metcon1: Barbell burpees

*** this is not the official challenge, which will take place Jan 30 – but definately a good primer !!!

3 rounds of 1 minute max effort
rest 30 seconds b/w rounds

Metcon2: 1-10 Ladder
OHS 95/65
Ring rows

WOD: 4 rounds

Team member #1: Row 250m

Team member #2: Push-ups

Team member #3: KB Swings

Once Team member #1 is finished rowing, he/she will tap team member #2 on the shoulder to rotate, #2 the same for #3. #3 will go to the back of the line to row. You are finished when all team members have completed all 4 rounds at each station.

Your team score will be the time to complete 4 rounds divided by the number of athletes on your team. The lower the number the better.

I will tell you what we do at Top Gun CrossFit and our philosophy.

1.  We know that strength work is very important.  Many people come in and are weak in a sense that they’ve never lifted weights before.  Our goal is to make you stronger so that the workouts are easier and you can do them Rx’d.  We want you to set your own lifting records.  To that end, we have a dedicated progressive weight lifting program.  We also focus on strength more in the winter – it’s a great time to get stronger (and bigger, if that is your goal).

2.  Olympic lifts will help you in every other aspect of fitness – power, skill, agility, balance, strength.  We do these lifts at least once a week and really focus on the mechanics of the movement.  We know that if the mechanics are right, the lift will be successful and the weight will follow.  Do it wrong, and you’ll struggle with getting better.  We also have an Olympic Lifting class to focus on these skills.

3.  CrossFit is a metabolic conditioning program, to be sure.  However, doing long metcons day after day will lead to burnout.  We don’t want you to burn out.  We program long, medium, short and  interval workouts in our training.  Remember, intense workouts lead to greater gains in fitness – so the short, less than 10 minute and the interval training will get you fit faster than a long 30 minute slugfest.  We don’t do metabolic conditioning every day – we train the 3 different energy pathways during the week, so sometimes you’ll get just heavy lifting days.  That’s a good thing

4.  Contrary to popular belief, we, as most CrossFit boxes, take mechanics very seriously.  This mysterious “slop” does not exist at our gym.  Mechanics, consistency, intensity.  Poor mechanics are not only inefficient but also lead to injury in the long run.  We will “no rep” you when needed.  Yes, when you get tired, it’s easy to throw form out the window – in fact, that is when you dig down and focus on your form, for the proper mechanics will actually make it easier than sloppy execution.

5.  We have a “GOALS” board, not a leader board.  Not everyone is the best of the best.  But everyone deserves to be recognized for their achievements.  We want you to look at the board, say to yourself ” I’m going to reach the benchmark on that workout so I can put my name up there “.  I’ve noticed the pride and sense of accomplishment when someone has been able to put their name up there – they love it.  Plus, it makes them push just a little harder, which is a good thing.

6.  We know everyone comes from a different starting point.  We don’t expect you to crush the workouts with the prescribed sets, reps, weights.  We scale so that you still get a good workout, but within your abilities.  We expect you to make progress, so that the scaling becomes less and less and you get better and better.  Staying on the pull up bands forever won’t make you better.  But at first, if that’s what you need, then that’s what you do.

7.  We don’t think you need to go balls to the walls in every training session.  Our program gives you designated training days to allow for recovery from those brutal metcons.  Sometimes it’s good to give 90% if you’ve come for 3 days in a row.  Do athletes go 100% in practice ?  No.  They save it for when it’s needed.  For us, our benchmark workouts are where you push yourself.  On the very short, intense wods, that’s the time to push yourself.  During the Open, Spring Fling, and the Top Gun CrossFit Games, that’s where you push yourself.  We want you to listen to your body, focus on form, doing what you can do on that particular day.

8.  Nutrition is the cornerstone of any training program.  Eating healthy pays dividends in the gym and in your personal life.  We do not push any one eating habit (Zone, Paleo, Primal) but we introduce them, and allow you to try them out, see which ones work the best for your life.  We are all different and respond in different ways to nutrition.  Eating healthy should be a lifestyle, not a temporary challenge.

9.  CrossFit is a community.  It is the global CrossFit community, the local community, and the community within our box.  We strive to make our box a very tight knit community.  We want you to feel comfortable coming in, we want you to have fun, we want you to make great friends.  It’s fun to struggle together, learn new skills and meeting new, very cool people.  We want you to judge our competition.  Your involvement in our training is what makes this a great place.  We have several events through out the year that are as much about the social aspect as they are about doing the workout.

10.  Training should have a purpose.  Some people just enjoy coming in, getting their sweat on, getting better everyday, and leaving knowing they accomplished something.  However, in the long run, your training should be focused on goals.  Your training takes on a new dimension when you train for a specific event.  Our training reflects that.  For the most part, it is VARIED, not random.  When we have an event coming up, we start to focus on that event a month ahead of time.  You will notice more specific workouts to allow you to perform better.  We want you to do your best and succeed, and our programming reflects that.

11.  Competition can be serious and fun at the same time !!!  Competition is a whole different animal than simply training.  You will push yourself farther, harder, and faster than you would in training.  There is a part of you that exists that comes out only in competition.  But we know not everyone wants to be a “Games” competitor.  Sometimes it’s just nice to kick your own ass.

12.  We do the programming, training, and teaching.  But really, it is up to you.  Your success ultimately depends on you, your effort, your training.   If you show up once or twice a week, and do what is asked, without any real objectives, then your results will reflect that.  If you come in 4 days a week, with a purpose, work on skills and weaknesses before and after the workout, then your training will reflect that as well.  Look where you started and look at where you are – and take note.  If you’re not succeeding, then you look back and try to determine why.