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Begin with: Front Squat 5-5-5

 

WOD: Complete as many rounds in 12 minutes as you can of:
5 Front squats, 185/123#
10 Chest to bar Pull-ups
20 Double-unders

 

Notes: The bar starts from the ground. Goal is to complete at least 4 rounds. Scale accordingly.

 

NYC Endurance Running Basics Program & Workshop: There is still room available in the NYC Endurance Running Workshop that will take place on Sunday the 22nd, and there are 2 spots left for the 3-week Running Basics program. Send an email to [email protected] to register. More info is here.

 

Watch the Videos: Simple Nutrition, by E.C. Synkowski – Part 1, Part 2, Part 3.

 

Rich Froning and Annie Thorisdottir, the 2012 Reebok CrossFit Games Champions!
2012champs

Open Floor: work on the skills that require the most attention for YOU, or just hit that workout you missed last week. Please register for your classes ahead of time and don’t forget to sign-in as you come in using the laptop by the entrance.

 

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WOD: Moore:
Complete as many rounds in 20 minutes as you can of:
15 ft Rope Climb, 1 ascent
Run 400 meters
Max rep Handstand push-up

 

Post total rounds and number of handstand push-ups completed for each round.

 

Note: goal is to finish at least 5 rounds, and complete at least 40 total HSPUs

 

Handstand Push-ups
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WOD: Heavy Nasty Girls (15 min cap)
3 rounds for time of:
50 Squats,
7 Muscle-ups,
Hang power cleans, 10 reps, 185#/125#

 

Paul, working the Kettlebell Snatches
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WOD: CrossFit Games Open 11.1
AMRAP in 10 minutes of:
30 Double-unders
15 Power snatches 75/55#

 

finish with: 3 sets for QUALITY (NFT) of:
3 Strict Muscle-up (use band to scale, or muscle-up row)
3 Ring Dips @32X2
9 GHD Back & Hip Extensions

 

Food for Thought: Sugar may give you wrinkles via a process called glycation, in which excess blood sugar binds to collagen in the skin, making it less elastic. Cutting back on sugar may help your skin retain its flexibility. Source – Discover Magazine – 20 Things You Didn’t Know About… Sugar.

 

Maggie, with some load overhead!
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WOD: Overhead Squat 15-15-15-15-15
5 attempts. Goal is bodyweight.

 

then:
Tabata Sit-ups (anchored feet)

 

Food for Thought: Can you imagine eating 16 sugar cubes at one sitting? You probably have. That’s a little less than what is contained in a 20-ounce bottle of cola.

 

Perry and Shane, Overhead Squats
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WOD: Jackie:
1000 meter row
Thruster 45 lbs (50 reps)
Pull-ups (30 reps)
(12min cap)

 

Reading Corner: “Fast Food”, by Greg Glassman (this article is from 2002)
“One of the more common explanations for bad diet is being “too busy to eat right.” On the face of it this may seem plausible… …the important question is not how much time it takes to eat right but whether it takes longer to eat right than to eat wrong? We thought an experiment was in order. We sent two teams out at lunchtime… “ read more here

 

2012 CrossFit Games: “…the first event of the 2012 Reebok CrossFit Games would be a swim, bike, run event at Camp Pendleton. The race starts with a 700-meter ocean swim with fins, followed by an 8-kilometer bike ride across undulating terrain and soft sand, and finishes with a 11.3-kilometer run across steep hills and more than 427 meters of elevation gain. After about an hour of rest, athletes will complete the Camp Pendleton School of Infantry Obstacle Course. For the final piece of the day, athletes will be tested in a standing broad jump for distance.” More here – Major Announcement for Individuals

 

Games2012_CPAnnouncement_Rotator

WOD: Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post loads per lift.

 

Food for Thought: some thoughts on how to read the studies that are published by the media on the topic of diet – Does a High-Fat Diet Cause Type 2 Diabetes?, by Mark Sisson

 

Natasa, working on snatches
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Open Floor: work on the skills that require the most attention for YOU, or just hit that workout you missed last week. Please register for your classes ahead of time and don’t forget to sign-in as you come in using the laptop by the entrance.

 

Chad, Sumo Deadlift High Pull
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Begin with: 500m Row Max Effort

 

WOD: 12 min AMRAP of
12 Wall Balls
12 Box Jumps, 24″/20″
12 KB Swings, 24/26kg
(min 7 rounds)

 

Food for Thought: What Really Makes Us Fat (thanks Mike B for the link)

 

Amanda, Kettlebell Snatches
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