Friday May 31, 2013

Back To the Pool

Warm Up
Tread
Under water swim

Lap Pool

We will create WOD together.

Make sure you know the Fight Gone Bad Movements as we will have finals next week.

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Thursday May 30, 2013

Back in the Weightroom

Warm Up
21-15-9
your choice
1 Weights movement
1 Gymnastics movement
1 Choice movemnet

Choice Olympic Lift 5×5
Choice Complex movement 3×10

Create a Partner WOD and perform

Wednesday May 29, 2013

Gauntlet Rankings

Congrats to Junior Skyler Blanco For placing 3rd at his competition and is currently sitting in 5th place in the world for what I would call the U18 CrossFit Games.  We are on it next year.  Coming on Strong.  Here comes first place!

Pool DayBring your Suits and a towel to lay on

Warm Up
Tread pool
tread
Buoy pull

Lap Pool
WOD – Ladder
25m Swim-10 Push ups-10 sit ups-10 Air Squats
50m 8-8-8
75m 6-6-6
100m 4-4-4
75m 6-6-6
50m 8-8-8
25m 10-10-10

 

Tuesday May 28,2013

Warm Up
400m
20 Air Squat
20 Sit Ups
10 Pull Ups

American Swings 3×15
Snatch 5×5

WOD –  “Murph Jr.”

800m
150 Air Squats
100 Push Ups
50 Pull Ups
800m

*Athlete may choose to start with
the 800m then move into
10 rounds:
15 Air Squats
10 Push Ups
5 Pull Ups
finishing with an 800m

What to eat when trainning…..One athletes daily record

The below email came through to me from a friend down south.  He has a graduating student that has qualified for into Regionals for the 2013 CrossFit Games.  Below he discusses his nutrtional needs and meal plan.  Note he is utilizing every calorie he puts into his body for trainning.  Portions should be adjusted to the individual needs but this can give you an active idea of the needs of a fit athlete.

On a typical training day I train twice a day 9-11am and for my pm session I train 3-4:30 usually. Before my morning session I eat a banana and a few table spoons of almond butter about 30-45 min prior to my morning session. After my morning session I always have a post workout shake Recoverite by Hammer Nutrition 4 scoops contain about 340 cals, 62 grams of carbs, 20 grams of protein, 6 grams of sugar and other stuff like glutamine. The high amount of carbs are important for someone like me training twice a day. I then eat a real meal at about 12 noon, almost every day it is 4 eggs, 4-5 pieces of bacon and 1-1/2 regular potatoes. This usually carries me through my second workout. After my second workout I’ll have another post workout shake. Then if I get hungry before dinner I’ll snack on fruit and almond butter. Dinner is usually some type of meat beef, pork or chicken, with some type of vegetable broccoli, asparagus or brussels sprouts, my fat source for dinner is usually guacamole and for added carbs I’ll have some rice or potatoes regular or sweet potatoes. I visit chipotle a lot for dinner meals, burrito bowl with extra rice and veggies and corn tortillas on the side.

I try to stay away from gluten, but I do eat regular ice cream 1-2 times a week and subway maybe once a week.

-I try to keep competition food as normal as possible.

For example day 1 of regionals the morning workout is going to be around 10 or 11 so I’ll have my banana and almond butter prior to my morning workout with the same post workout shake and meal afterwards. Then after my pm competition workout I’ll have a shake and big meal for dinner, lots of cals and carbs. Day 2 of regionals is going to be slightly different the first workout is not going to be till 2pm so I’ll have my banana and almond butter in the morning with a big meal an hour or so later to hold me over till after the first workout. The next workout is 2 hours after so I won’t be eating a real meal after my first workout, I will have instead an extra big post workout shake, I’ll go with 5-6 scoops instead of 4 and maybe a banana and almond butter. Then a shake post workout then big meal for dinner. Day 3 of regionals will be the same as day 1