All too often, people ask me about nutrition.  I know an aweful lot about it, however, given that I am not certified in nutrtion, liability sake prevents me from setting people up with nutritional programming.  There are several great nutritional books out there along with the ones that should only be used to fix the leg of an unsteady table or chair.  With that said, read them all!  Just because the literature isn’t that great or applicable, doesn’t mean to completely disregard it.  In fact, read it and extract the good infomation and determine what is the BS, but realize what makes it BS.  Check out the link, it will answer some of your questions to post workout/competition nutrtion.

  http://journal.crossfit.com/2010/03/optimized-post-workout-nutrition-for-the-crossfit-athlete.tpl

TECHNICAL:

Zots Press (OHS and at bottom of squat perform a press from behind the head)

5 x 8         -Stay light, this is to improve flexibity and stability

PARTITION THE TWO EXERCISES AS YOU SEE FIT:

150 Wall Ball (20/12)

90 DB Push Press (40/25)

STABILIZATION:

3 Sets of Max Hold L-Sits

TECHNICAL:

Overhead Squats    5 x 4

Snatch Complex (Snatch Pull, Snatch, OHS, Snatch Press)  3 x 3 Each Lift

“ISABEL”

FOR TIME:

30 Snatch (135/85)

STABILIZATION:

Turkish Get-Ups     5 x 3 Each

TECHNICAL:

Cleans   5 x 5

“JACKIE”

FOR TIME:

1K Row

50 Thrusters (45#)

30 Pullups

STABILIZATION:

Pistol Squats    4 x 5 Each Leg

TECHNICAL:

Snatch Pull            4 x 5

Snatch Balance     4 x 5

Snatch                   4 x 3

NORCAL SECTIONAL WOD “B”

10 MINUTE AMRAP:

7 Thrusters (115/75)

12 KB Swings (53/35)

7 Pullups

STABILIZATION:

OverHead Disc Squats (using stability discs)    3 x 15

The NorCal Sectional is happening next weekend, March 27-28. With nearly 400 athletes registered, this will be the largest Sectional competition by far.

All competitors will do two workouts on Saturday, exactly four hours apart. Some will start on Workout A and finish with Workout B, and some will do the opposite. Saturday workouts will be running from 9:00am to 5:20pm. Scaling will be allowed.

We’ll be publishing standards, scaling options, and general information for competitors and spectators about a week prior to the competition. The Sunday workout will be published at a later date as well, prior to the competition.

Workout A
Against a 6-minute running clock:
Run 800m
Max rep overhead squats (115/75lbs)

Scored by total number of overhead squats.

Workout B
Max rounds plus reps in 10 minutes of:
7 Thrusters (115/75lbs)
12 Kettlebell Swings (53/35lbs)
7 Pull-ups

Happy St. Patrick’s Day everyone!  The weather has been beautiful lately, so lets soak up the sun with a little running.  To help get in the holiday spirit, this WOD may make some of us feel green!

TECHNICAL:

Back Squats     5 x 5

5 ROUNDS FOR TIME:

5 Thrusters (135/95)

10 Burpees

400m Run

STABILIZATION:

Toes-to-Bar      5 x Max

TECHNICAL:

Push Jerk          5 x 5

Ball Slams         3 x 20

“HELEN”

3 ROUNDS FOR TIME:

400 m Run

21 KB Swings (24kg/16kg)

12 Pullups

STABILIZATION:
Prone Iso Abs     3 x 30 secs

Superman          3 x 30

TECHNINAL:

Overhead Squats   3 x 10

FOR TIME:

400m Row/Run

25 Thrusters (95/65)

400m Row/Run

25 Push press (95/65)

400m Row/Run

25 KB Swings (32kg/16kg)

400m Row/Run

25 Pullups

STABILIZATION:

AbMat Situps       1 x Max Unbroken

Many people have their own interpretation of fitness, and for them it is true.  However, to define oneself as being “fit” is a relative statement.  There are many variables, for instance occupation, sports, weekend warriors, the do-it-yourselfer, to which being fit is specialized. 

Check out the link to CrossFit journal. http://library.crossfit.com/free/pdf/CFJ-trial.pdf

How fit are you?