;)
Friday, April 23, 2010
Thursday, April 22, 2010 at 09:13PM 
WOD for Friday:
“Squat Intensity”
Perform 4 Back Squats on every minute for 10 minutes. Pick approximately 75% of your 1RM.
Perform 3 rounds for time:
15 Hang Power Cleans (135/95lbs)
15 Burpees
-Posted on Crossfit mainsite today
“Knowledge is Power”- Read Below:
Crossfit is more than an just a core strength and conditioning program (exercise program). Crossfit’s dietary and exercise regimen impacts your health: blood pressure, body fate, bone density, triglycerides, and cholesterol. It is a program that enables us to focus on health and performance gains. Therefore, our lifestyle habits (sleeping, social habits, stress, and etc) impact our progress. By committing to CF Balance, we are all taking the first step in becoming fitter and healthier. It requires focus, discipline, and scrutiny to habits. As coaches we provide guidance to the movements, the workouts, motivation, and dietary advice. However, do not forget that your path of exploration requires self-education. It may be attending seminars, specialty classes, reading the CF journal, or reading suggested material from us. Here are a couple suggestions:
Never Let Go: A Philosophy of Lifting, Living, and Learning by Dan John- looking for inspiration and a further understanding on concepts of strength training and high-performance athletics
Starting Strength: Basic Barbell Training by Mark Rippetoe & Lon Kilgore- provides a detail analysis of the 5 most important exercises in the weight room and the most important assistance exercises
Primal Blueprint by Mark Sisson- emphasis on nutrition relating to insulin production
As for motivation check out Nicole Carroll Overhead Squatting her bodyweight (150lbs) 15 reps!
Importance of striving for full range of motion in squats…Why?
Mark Rippetoe emphasizes the safety and importance of achieving full depth in his book, Starting Strength: Basic Barbell Training. “The hamstrings, groin, muscles, and glutes perform their function in the squat when the hips are stretched to the point of full flexion.” If this full range motion is not achieved, this stretch is not achieved and more pressure is produced on the knee and additional loading of weight may lead to greater increase in back injuries. Full squat depth and subsequently loading the hamstrings will protect the knee. Rippetoe discusses how squats (performed correctly with full depth) are important in preventing ACL injuries. Squats develop hamstrings and underdeveloped hamstrings play a role in ACL injuries.
Announcements:
If you can make it this Saturday, please post what you will be contributing for barbeque/brunch to comments!
Reader Comments (9)
Squat Intensity
170 #s
WOD
7:23 (subbed 95#s for cleans)
Squat Intensity: 295 (barely)
WOD: 5:56 Rx'd
Skipped squats to save my legs for the 10 miler Sunday. Did 100 ab mats for time again and beat my Wednesday time by a whopping 1 second - 2:54.
WOD: 6:41 I think (65 lbs)
I can bring chicken breasts, tuna, and vegetables to the BBQ brunch.
Dunno about the rest of you, but I am always mighty thirsty after a CF workout . . . so, happy to supply liquid refreshments for the brunch. I know water's available, I was thinking more along the lines of MARGARITAS? If alcohol's not in keeping with this brunch's etiquette, lemme know and I'll move on to plan B.
Squat intensity -125
WOD @ 95#s - 6:53
Brunch tomorrow... "something" and beer. Will figure it out.
Tuna and some veggeis!
WOD: 7:47
Since Allison is bringing "something"...I will bring the "stuff"...and some beer.
Squat Intensity: 205 lbs
WOD: 10:36 as rx'd - absolutely destroyed me.
Sorry I am missing the BBQ - have fun.