TUESDAY 5.26.2015 WOD

5.26.2015

PART 1

Every 90 Sec for 15 Min (10 sets):
5 Hang Power Cleans
15 Pushups

*Choose a weight for the Hang Power Cleans that you can keep unbroken,
but that will be challenging in the later rounds.

PART 2

3 Rounds of:
Side Plank 30 Sec R & L
Rest 30 Sec
Hollow Hold or Rock x 30 seconds
Rest 30 Sec

or

STRENGTH PROGRAM Week 3 Day 1

1. Front Squat 5 reps at 65% of your 1RM, 5 reps at 75%, 5 reps at
85%, 3 x 4 at 90%

2. Hang Squat Snatch from mid thigh + Squat Snatch 2 reps at 60% 1RM,
2 reps at 70%, 4 x 2 at 80%

3. DB Rows 3 x 10 per arm

4. Dips 3 x 10

5. DB Hammer Curl 3 x 10 per arm

6. Pushup Stance Plank 3 x 60 Sec on 60 Sec Off – Add another 5 to
10lb Plate if Capable

MONDAY 5.25.15 MEMORIAL DAY WOD

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No regular classes today.  Fundraiser WOD only.

Heats kick off at 10am, 11am and 12pm.

5 Rounds of 40 reps. Each round will consist of wall balls, box jumps, burpees, kettlebell swings and running.

Same sex or mixed gender teams of two. Scaled division is any load/box height and 30 reps. Rowing can be subbed for running.

Even if you are not signed up for the WOD, come hang out, cheer on your friends, and enjoy some food and drinks after the workout. You can still donate here for Animal Nation!

SUNDAY 5.24.2015 WOD

5.24.2015

Part 1: Squat Therapy

Part 2: 12 Minutes to Find a Challenging Front Squat x 3

Part 3: 2 Rounds of the Following

4 Minute AMRAP
6 Front Squats (155/105) or (60 – 65% of Part 2)
6 BARF

Rest 1 Minute

2 Minute AMRAP
DUs (scale to Hurdle Jumps)

*Rest 7 Minutes Between Rounds

OR

OLYMPIC WOD

WARM-UP: Halting Snatch Dead lift

PART 1: Hang Snatch High Pull

PART 2: Snatch Complex

3 Second first pull to just above the knee
Without stopping the pull execute a Snatch High Pull

Bar returns to the floor

3 Second first pull to just above the knee
Without stopping the pull execute a Full Snatch

PART 3: 10 Min Snatch EMOM (Have Fun With It!)

SATURDAY 5.23.2015

5.23.2015

PART 1: 15 Min

Determine a 5 Rep Deadlift

Rules:
Double Overhand Grip
Bar must be smoothly lowered and controlled back the ground on each rep.
Dumping of bar even on last rep will be considered a No Rep
Weights must settle for a 2 count on each rep – no Touch N Go Reps

PART 2: 10 Min Cap
3 Rounds for time of:
25 Pushups (scale reps accordingly)
50 DUs

PART 3:
Non Weighted Plank Holds – Coache’s Choice

OR

STRENGTH PROGRAM Week 2 Day 4

1. Back Squat 5 reps at 65% of 1RM, 5 reps at 75%, 3 x 5 at 85%

2. Snatch Pulls 3 x 5 at 85% of 1RM Power or Squat Snatch whichever is higher

3. Squat Snatch 3 reps at 60% 1RM, 3 at 70%, 3 at 80%, 3 at 85%

4. Clean Pulls 3 x 5 at 85% 1RM Power or Squat Clean whichever is higher

5. Squat Clean and Split Jerk, 3 reps at 60% 1RM, then 3+1 at 70%, 3+1
at 80%, 3+1 at 85% (3 cleans in a row + 1 split jerk)

FRIDAY 5.22.2015

5.22.2015

PART 1:

10 Min working on Thruster technique and tips.

PART 2

If you want to be on the white board – YOU GONNA NEED A JUDGE.

“FRAN”
21-15-9
Thrusters 95/65
Pullups

*If you have a sub 5 min Fran opt for the C2B version

PART 3:
Coach led cool down – walk a lap and static stretch

Top Scores

Lee 3:35

UPCOMING CLASS SCHEDULE NOTES

Sunday 5/24
9:00 am OLY
10:00 am CrossFit
11:00 am Canceled Headed to Regionals

Monday 5/25
Memorial Day Fundraiser

JUNE

Friday 6/5
5:00 pm ONLY
6:00 pm & 7:00 pm Canceled for MisFit Training Camp

Saturday 6/6
8:00 am ONLY
9:00 am & 10:00 am 11:30 am Yoga Canceled for MisFit Training Camp

Sunday
Canceled for MisFit Training Camp

There are spots available for the Training Camp – there will be a ton of learning and technique and multiple WODs over the weekend click here for more info and to register.

Paleo – I Did It Wrong by Kristie

Question a CrossFit coach is asked every day:  “What’s the best diet?” If you think you’re going to get a one sentence answer and walk away with all the info you need to kick ass at your local box and incur envious stares poolside, sorry.  This is gonna take awhile.  The answer is:  It depends.  I understand why this is annoying, most grey areas are.  The answer requires research and self evaluation and it isn’t the same for all of us.  After working full time in the fitness industry for over 10 years I’ve seen some confusing stuff.

I’ve witnessed many people shed bodyfat and improve performance with strict Paleo BUT I’ve seen others get the same results following the Zone diet.  Some people thrive on a vegan diet.  Ever heard of Rich Roll?  He’s an ultra endurance athlete.  A really good one.  And he only eats plants.  It may not be for everyone but it’s working for that guy.

People succeed doing different things and (even more confusing) sometimes the thing that worked for you for the last 5 years isn’t cutting it today.  Making things even more complicated is the infinite amount of research and opinion on the topic.  Gary Taubes wrote a book called Good Calories, Bad Calories. It’s compelling and by the end you’ll be convinced that calorie counting is obsolete because obesity is caused by excess carbohydrate consumption.  You will feel smug and superior as you glance the carts of those surrounding you in line at the grocery store.  Rolled oats!?  Poor bastards.  But you will only pity those breakfast starch lovers for so long because then you will learn of Mark Haub’s infamous “Twinkie Diet” in which a college professor ate nothing but junk food for 10 weeks and lost over 25 pounds.  Exit superiority complex.

Now that we can see that different things work for different people it’s easier to accept that self experimentation is the only way to figure out what works for YOU.  Below is the start of my story (more to come in Part 2).  I’m sharing because I know others are in a similar situation and I hope that if you are you’ll use this as Step 1 on your own journey.

A few years ago i would have told you that strict Paleo (the way you would eat if you were doing a Whole30, Paleo Challenge, Whole Life challenge etc) was the way to go.  A lengthy explanation of these programs is beyond the scope of this post so Google it if you need to but understand I’m talking about food eliminations of grains (all of them), dairy, legumes, sugar and processed food.

It worked for me and I saw it work for others – but not everyone.  I assumed that the people who weren’t getting results were either non-compliant closet ice cream bingers (totally not true and rude on my part) or that they had existing health issues (I still believe this is true for many people).  Disregulated hormones, undiagnosed food intolerances, parasites and many other conditions can make the health journey much longer and more complicated.  In my experience this program was working great – I eliminated certain food groups completely and had flexibility with the ones that remained.  I trained hard, felt good in a bathing suit and was generally healthy and energetic.  This worked for about 3 years.

Then something happened: I got colds often and they’d linger for weeks, I went to the same dentist I’d known since childhood and he asked when I started drinking coffee (I don’t) because my teeth were so stained and all the sudden I developed allergies at the age of 30.  It got worse – after most meals my stomach ballooned and I looked 6 months pregnant, I gained 8 pounds, wasn’t sleeping, suffered from anxiety, could barely get through workouts.

I spent tons of money on specialists and tightened the reigns on my diet even further.  I was barely touching carbs but I was still gaining weight.  I was incredibly frustrated, worried about my health and kinda embarrassed about my heavier look.  I immersed myself in books, online articles and podcasts.  I figured out that I had basically broken my gut – I had holes in my small intestine and my hormones were out of whack from carbohydrate restriction and lifestyle choices.  In my 20’s I was teaching lots of CrossFit classes and personal training (early mornings, late nights and weekends), Andy and I were learning how to run a business, selling memberships, accounting, researching coaching methods etc. we had a tight budget no free time.  I was running on empty but the negative repercussions didn’t surface right away – it took a couple years of low grade inflammation for the symptoms to creep up.

Knowing what I know now I’ll never eat low carb again (I estimate that back then I was taking in about 50g of carbs/day and have since ratched up to closer to 150g/day).  In fact I’ve heard and read many stories similar to mine from other CrossFitters and high intensity exercisers, check out this article and listen to this podcast.

Of course a low carb diet wasn’t only factor and I ignored some great Paleo advice back then – I didn’t have stress reducing techniques, I didn’t supplement properly and I didn’t take breaks from intense training.  But here’s the big one:  I confused a 30 Day elimination with “paleo”.  I assumed that if 30 days yielded great results then 6 months would be even better and a year would be even better than that….

Over the past year I’ve led several lectures on this topic and this is a point I always try to drive home – a 30 day challenge is a template, a way to “clean your slate” so that when you do reintroduce the foods you’ve been avoiding you’ll have a better understanding of how they make you feel, look and perform.  Many people are intolerant to things they’ve been consuming their whole lives and never realized that eating those things contributed to health issues or weight gain.  But not all of us have the same intolerances and some of us may not have any at all.  Full fat dairy doesn’t give you zits or make you bloated?  Have at it!  You soak your quinoa and have tons  of energy?  Why Not!

What’s the best diet?  The one that works for you.  Put in the time to try something different, keep a log to track results and use that info to tweak your program accordingly.  Stay tuned for Part 2 – Debunking Paleo Myths

THURSDAY 5.21.2015 WOD

5.21.2015

OPTION #1 ACTIVE RECOVERY

A. 15 Minute moderate pace Airdyne, Rower or Jogging. Flush the system
out. You should be able to hold an easy conversation.

B. 15 Minutes of mobility work with the Lax Ball and Foam Roller. All
serious athletes should know what they need to be doing during this
time if you’re not sure ask the coach and they’ll point you in the
right direction.

C. 15 Minute skill work session. Pick a skill or 2 that you need work
on and practice for 15 Min

D. 15 Minutes of Static Stretching

or

CLASS WOD

PART 1: 10 MIN EMOM

Min 1 – 5 Strict Eccentric Only Deficit HSPU or HS Hold for 20 sec

Min 2 – Accumulate 20-30 Sec L Sit

Min 3 – 30 Fwd Bear Crawls*

*knees remain 1″ above the ground the entire time

PART 2:

20 Min AMRAP NOT for Time
10 Renegade Rows*
20 Cals Rowing
30 Russian Swings 53/35
Run 1 Lap

*Choose a Dumbbell Weight that you can do without twisting.

or

STRENGTH PROGRAM Week 2, Day 3

1. Trap Bar Deadlift 5 reps at 75% of 1RM, 3 x 5 at 85%

2. Split Jerk 3 reps at 60% 1RM, 4 x 3 at 70%

3. DB Single Leg RDL 3 x 10 per leg

4. 3 Sets Max Pushup Reps in 60 Sec Rest 90 to 120 sec Between Sets

5. Back Extensions 3 x 10

6. Hanging Knee Raise 3 x 10

WEDNESDAY 5.20.2015 WOD

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PART 1: 15 – 18 Min

Squat Snatch – Find 1 Rep Max of the Day

PART 2:

Every 4 MIN for 16 MIN (4 sets):

Weighted Pullup* x 1-3 reps

At the top of the next minute…

30 Seconds of Strict Pullups for Max Reps

At the top of the next minute…

20 Walking Lunges with Overhead Plate Carry 45/25

*These should be Pullups at the hardest scale for the individual. For
example if you can do 1 strict pullup with no assistance or 1 with a
red band that is your scale then in the 2nd minute add a heavier band
or do Ring Rows for 30 sec max.

SNATCH PR’s

Denise 75
Hilary S 80
John P 195
Josh O 165
Jari 95

MISFIT ATHLETICS TRAINING CAMP

misfit regionals

Congratulations to MisFit Athlete’s Jordan Cook and Travis Williams qualifying for the Games this past weekend in the South Region!

The MisFit Athletics coaching staff will be down at CFS for 3 days starting on June 5th, training athletes who aspire to be more competitive within the sport of fitness. All levels are welcome to learn.

Weightlifting, Gymnastics, and other conditioning movements will be covered in detail to promote efficiency in training and competition. This will include both video review and on the spot cues. Staff and Athletes will also give short, pointed lectures along with Q and A. And of course, we will workout several times.

Friday 6pm-9pm

Saturday 10am-5pm

Sunday 9am-3pm

There are limited spots available so click here to sign up asap!

TUESDAY 5.19.2015 KIDS WOD

KDW5192015

WU: Tabata: alternating squats and push-ups
Skill: Wallballs
WOD: 8 min AMRAP: 6 wallballs 8 box jumps 10 sit-ups 1 sprint to cone and back
Game: Circle Sprawl
Cool Down: Yoga Poses

TUESDAY 5.19.2015 WOD

OliviaJake3rdPlaceFinish

Congrats to Olivia and Jake on their 3rd place finish at Crossfit New Windsor’s Bro’s & Doe’s Competition!

5 Reasons You Should Rock the Hollow Rock

PART 1 – In teams of 3: Complete 5 Rounds each for max reps of:

Teammate 1: Farmer’s Carry to #1 70/44
Teammate 2: Rowing for Cals
Teammate 3: Wall Balls 20/14

One partner per station, rotate in order as soon as the teammate
completes the farmer’s carry.

Farmer’s carry is holding a pair of KB’s. 70/44, 53/35 or 44/30

PART 2 – Cash Out

2-3 Rounds of:
40 Sec Hollow Rock Hold
20 Sec Rest
40 Sec Superman Hold
20 Sec

OR

STRENGTH PROGRAM WEEK 2, DAY 2

1. Front Squat 5 reps at 65% of your 1RM, 5 reps at 75%, 5 x 5 at 85%

2. Hang Squat Snatch from mid thigh + Squat Snatch 2 reps at 60% 1RM,
2 reps at 70%, 3 x 2 at 80%

3. DB Rows 3 x 10 per arm

4. Dips 3 x 10

5. DB Hammer Curl 3 x 10 per arm

6. Pushup Stance Plank 3 x 60 Sec on 60 Sec Off – Add 10lb Plate if Capable

MONDAY 5.18.2015 WOD

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PART 1: 15 Min

Squat Clean – Find 1 Rep Max of the Day

PART 2:

4 Rounds:

7 Squat Clean Singles @ 50-60% of Part 1 (these are not touch and go reps)
then
Toes to Bar#

Rest 2:00

If this is your first week, pick a number you can consistently hit for
all 4 sets.

TOP SCORES

MALE
Matt S  265
Jerry  255
Dave 245
JROC 245
Brian C/Ryan  225

FEMALE
Katie 135
Rachel 135
MJ  130
Hillary 115
Fernanda  110

OR

STRENGTH PROGRAM – Week 2, Day 1

1. Back Squat: 10 reps at 60% of your 1RM, then 3 x 10 at 75%

2. Power Clean + Push Press: 5 reps at 65% of your 1RM Push Press,
then 3 x 5 at 75%

3. Clean Pull: 3 x 5 at 85% of your 1RM Power or Squat Clean whichever is higher

4. Clean Grip Bench Press: 10 reps at 65% of your 1RM, then 3 x 10 at 75%

5. 3 Sets Max Unbroken Strict Pullup Reps + Same # of Kipping Pullups
Rest 90-120 Sec between Sets

6. Chinese Plank 3 x 60 Sec on 60 Sec Off – Add 10lb Plate if Capable

SUNDAY 5.17.2015 WOD

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WARMUP: Tabata Dry-Run

Part 1: Tabata Showdown

Complete 4 Total Rounds
Each Round Consists of all 8 Exercises
20 Seconds On / 10 Seconds Off
1. TTB/KTE/Knee Ups/Sit-Ups
2. Barbell OHS/Front Squat 45/25
3. Box Jump/Step-Up
4. KBS 53/35
5. DB Thruster
6. Push-ups
7. Med Ball Slams
8. Kipping Pull-Ups/Ring Rows

Rest 2 Minutes Between Rounds

Part 2: Body By G/Cap
Core Progression

OR

OLYMPIC WOD

WARMUP: Review all 4 clean variations.

PART 1: Approximately 40 Minutes Of Continuous Practice

Starting w/ an empty barbell.

1. EMOM 1 High Hang Clean for as long as possible.

2. Once you can no longer complete the High Hang Clean , EOMOM 1.1. Cleans from the Mid Thigh as long as possible.

3. Once you can no longer complete the 1.1 Cleans from Mid Thigh, EOMOM 1.1 Hang Cleans below the Knee.

4. Once you can no longer complete the 1.1 Hang Clean from Below the Knee, Every 90″ Complete 1 Full Clean.

SATURDAY 5.16.15 WOD

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0:00 – 6:00

6 MIN AMRAP
15 Situps
15 Wall Balls 20/14

4 MIN REST

10:00 – 16:00

6 MIN AMRAP
15 Cals on Rower
15 Pushups

4 MIN REST

20:00 – 26:00

6 MIN CLOCK*

Run 3 Laps*
Max Burpees to Pullup Bar in Time Remaining

*scale to 2 laps

OR

Week 1, Day 4

1. Back Squat 5 reps at 70% of 1RM, 3 x 5 at 80%

2. Snatch Pulls 3 x 5 at 80% of 1RM Power or Squat Snatch whichever is higher

3. Squat Snatch 3 reps at 60% 1RM, 3 at 70%, 3 at 80%, 2 at 85%

4. Clean Pulls 3 x 5 at 80% 1RM Power or Squat Clean whichever is higher

5. Squat Clean and Split Jerk, 3 reps at 60% 1RM, 3 at 70%, 3 at 80%, 2 at 85%

FRIDAY 5.15.15 WOD

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“HELEN”
3 Rounds for time:
Run 400 m
21 Swings 53/35
12 Pullups

PART 2:
Partner Weighted Plank Holds
3 Sets of 30 Sec Work 60 Sec Rest – Aim for Heavier Weights this week

THURSDAY 5.14.15 WOD

IMG_9172

OPTION #1 ACTIVE RECOVERY

A. 15 Minute moderate pace Airdyne, Rower or Jogging. Flush the system
out. You should be able to hold an easy conversation.

B. 15 Minutes of mobility work with the Lax Ball and Foam Roller. All
serious athletes should know what they need to be doing during this
time if you’re not sure ask the coach and they’ll point you in the
right direction.

C. 15 Minute skill work session. Pick a skill or 2 that you need work
on and practice for 15 Min

D. 15 Minutes of Static Stretching

or

CLASS WOD

PART 1: 12 MIN EMOM

Min 1 – 7 R & L Bulgarian Split Squat on Bench with Pair of DBs

Min 2 – 4 KB Clean & Jerk on R & L

Min 3 – 30 Fwd Bear Crawls*
*knees remain 1″ above the ground the entire time

PART 2:
50 Double Unders
30 Walking Lunges
50 Double Unders
20 Walking Lunges
50 Double Unders
10 Walking Lunges

Lunge Options in order of difficulty

1 – Barbell in Front Rack Position 115/75
2 – Double Racked KBs 53/35
3 – Single KB in Goblet Position

DUs Scaling for today – 50 DUs or 25 DUs or 50 Hurdle Jumps No singles today

or

STRENGTH PROGRAM WEEK 1:

1. Trap Bar Deadlift 5 reps at 70% of 1RM, 3 x 5 at 80%

2. Split Jerk 3 reps at 60% 1RM, 3 x 3 at 70%

3. DB Single Leg RDL 3 x 10 per leg

4. 3 Sets Max Pushup Reps in 60 Sec Rest 2 Min Between Sets

5. Back Extensions 3 x 10

6. Hanging Knee Raise 3 x 10

WEDNESDAY 5.13.15 WOD

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Technology hand” Is Destroying Your Upper Body Strength 

PART 1:

10 MIN EMOM (10 Sets) – 1 Hang Snatch Pull + 1 Hang Squat Snatch with
Pause below Knee

Build up in weight across sets

PART 2:

3 Rounds for time of:
10 Hang Power Snatches 135/95 or 60% of Part 1
Run 1 Lap

TUESDAY 5.12.15 KIDS WOD

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WU: 3 rounds: 10 jumping jacks, 10 mountain climbers, 5 tuck jumps, 5 squats
Skill: Skin the Cat
WOD: 10 min AMRAP w/ partner: 10 sit-ups with ball toss, 10 wall ball tosses, run to cone and back
Game: Hockey Ball Shuffle
Cool Down: Yoga poses

TUESDAY 5.12.15 WOD

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PART 1: 10 Min Clock

Power Clean – Build to “heavy of the day”
or
Advanced 3 RM TnG

PART 2:
15-12-9 Power Clean 135/95 or 60% of Part 1
Between each round of Power Cleans
30 Wall Balls 20/14
(15-30-12-30-9)

PART 3 – Cash Out
Chinese Plank – 3 x 30 Sec

Note – The work set is shorter so try to increase your weight.

or

STRENGTH PROGRAM WEEK 1:

1. Front Squat 5 reps at 50% of your 1RM, 5 reps at 70%, 5 x 5 at 80%

2. Hang Squat Snatch from mid thigh + Squat Snatch 2 reps at 60% 1RM,
2 reps at 70%, 3 x 2 at 75%

3. DB Rows 3 x 10 per arm

4. Dips 3 x 10

5. DB Hammer Curl 3 x 10 per arm

6. Pushup Stance Plank 3 x 60 Sec on 60 Sec Off