Every Minute on the Minute x 15:
1 Power Snatch
Perform these as singles across at the same load as your heaviest touch-and-go triple from the last few weeks.
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Exposure 5 of 8
5 Rounds Not for Time (or 20 Minutes):
20/14 Calorie Row
200′ Overhead Dumbbell/Kettlebell Walk
1 Minute Pull-Up Play (some variation on upper-body pulling practice, options below)
Keep the rows at a light-moderate pace. Maintain a neutral midline, full elbow extension, and a packed shoulder (squeeze your lats and upper back, not your traps) on the carries.
Pull-Up Play Options:
- 5-10 Hard Ring Rows
- 5-10 Strict Pull-Ups
- 5-10 Kip Swings
- 5-10 Kipping Pull-Ups (Butterfly or regular. If you’re feeling good, then you may opt for a max set after a few rounds.)
- 5-10 Ice Cream Makers or Front Lever Pulls!
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In Part 6 of HQ’s feature on our Group Class Coaching Expectations, Captain Osorio talks about how we handle outdoor logistics in our urban environment
What Can You Learn from The Look Feel Perform Better Challenge?
By Chris Fox
CFSBK has been organizing nutrition and lifestyle challenges for just about as long as we’ve been around and we keep learning along the way. Here’s a short list of some stuff we now know:
- People will rebel against restrictions: This came to light during the first few years when the challenge was strictly “Paleo”. People generally reduced carbs and booze (since all grains, as well as alcohol, were prohibited on the challenge), which would reduce their overall calorie intake, sometimes drastically. The short term (4-6 week) result was that people lost body fat, looked leaner, and seemed to be progressing towards their goals. The long term result however, once the challenge period was over, was often a complete and backward reversal of progress. While some people incorporated a new way of eating that minimized less healthy food choices, most people were simply waiting until school let out, so to speak, to consume them again with a vengeance.
- Short term fixes, by definition, only work in the short term: The severity of a diet is correlated to the severity of the blowback once the “diet” is over. Giving yourself some time to make changes more slowly is likely a better option for long term success.
- Carbs are NOT your enemy: Say that one out loud to yourself a few times. Sure, a low carb approach can be great for a sedentary population, but you are not sedentary. If you do CrossFit, lift weights, and participate in athletic endeavors, you will benefit from using carbs to fuel your efforts as well as to recover from them. Grandpa Joe whose main source of physical activity is raising the remote control doesn’t need many carbs, but you do.
- Whole grains, beans, legumes, potatoes, etc… can ALL be a part of healthy eating: Again, you need some carbs, and these are great sources. In the absence of some pretty uncommon diseases, you can benefit from including these foods as part of a healthy diet.
- People eat food, not numbers: Zone blocks and counting macros works, but only of you don’t stress out thinking about food in that way. That’s why our Look, Feel, Perform Better Challenge has a Level 1 and a Level 2. Most of us are Level 1 eaters. Generally applying some basic portion control guidelines can be much easier to maintain long term (and that’s the goal, right?) than weighing and measuring everything you eat.
- Your do not need a “cleanse” or a “detox”: Your liver, kidneys, lungs, and skin already do a great job of that, thankyouverymuch… If it sounds too good to be true, it probably is. Cleanses and detoxes don’t work, or at least they don’t do what their sold as doing, and certainly don’t contribute to long term health. Consuming plenty of fresh produce, along with fewer processed foods and beverages over the long term, does. As long as you breathe, move, poo and pee, your body will remove toxins from itself.
Want to work on nutrition by developing some healthy habits and skills? Sign up for the 2018 Look, Feel, Perform Better Challenge and be supported by the CFSBK community and staff!
GET YOUR 2018 DOGS OF CFSBK CALENDAR!
The 2018 Dogs of CFSBK calendar features your favorite gym mutts! All proceeds go to PupStarz Rescue, a foster rescue started by our own Robyn O’Brien. The wall calendar is available for a sliding scale donation of $30-60 or more (cash or credit card accepted). A limited number of calendars are on their way to the gym but they are sure to run out quick. Never fear, you can place your order by filling out this online form, or sign up at the front desk. Pre-paying at the front desk will guarantee your copy. Orders will be taken until Christmas day. Email Bree P. at breebree [at] mindspring.com
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