100222 AMRAP 20 HSPU/Chin-up/Ring Dip

W.O.D (www.CrossFitFootball.com)

As many rounds as possible in 20 minutes:

One rounds consists of:

1 Handstand Push Up
1 Strict Chin Up
1 Ring Dip
3 Handstand Push Ups
3 Strict Chin Ups
3 Ring Dips
5 Handstand Push Ups
5 Strict Chin Ups
5 Ring Dips

Post total rounds to comments.

The one and only Kyle Maynard at the 2010 FilFest in South Beach!

10 Fat Burning Tips for a Lean Sexy Body! www.SoCalSC.com

Stress and Weight Loss Part 2 by Nicole DeHart( www.CrossFitInvictus.com)

Yesterdays post summarized how chronic stress effects the immune system and how it works against our goal of optimal health. What about stress and weight management?

When stressed, the pancreas is triggered to release a hormone called glucocorticoid (cortisol is a glucocorticoid). Having high levels of cortisol can decrease growth hormones, cause accumulation of visceral fat, keep blood fats and sugar high, lead to elevated insulin, promote insulin resistance (Type II diabetes), and increase desire to eat – especially sweet foods. An elevated level of cortisol (caused by chronic stress) is associated with increased resistance of insulin receptors and is associated with preferential deposition of fat in visceral stores. Basically, fat is harder to lose when one is chronically stressed. Does this seem to align with your fitness goals?  Probably not.

Here are a few tips for how to manage your levels of stress:

  1. Positive Primary Appraisal: evaluate the potential threat of the event/stressor. Is this a threat to my well-being? Is this a challenge? A positive primary appraisal will help give one an increased sense of control, an increased use of problem-focused coping, an increased use of social support and will have less psychological distress.
  2. Secondary Appraisal: If your primary appraisal detects a threat to your well being then a secondary appraisal is needed. Can I deal with this? Do I have control over the situation?
  3. Adapt effective coping mechanisms to deal with the situation. These effective coping mechanisms may include problem management and emotional regulation. Problem management is basically managing the situation. This type of coping involves coming up with strategies directed at changing a stressful situation. Emotional regulation involves strategies directed at changing the way you feel or think about a situation. Guess what is part of emotional regulation? You got it, exercise!

You are already on the road to decreasing or more effectively managing your levels of stress. CrossFit Exile provides a wonderful environment that encourages an active lifestyle and gives a platform for social support. These are attributes that may help reduce stress. Next time you come into the gym, think about what’s really stressing you out. Try to manage that stress and your overall fitness goals may be reached sooner than expected.

100221 Operation:Helping Hand

W.O.D. (www.BrassRingFitness.com)

Preface to FMP

The recent earthquake in Haiti has devastated an already deprived country, leaving many dead and countless others without even the most basic resources for survival.

Many have heard the call to provide assistance to the people affected by this disaster through prayer and/or by making contributions to the Red Cross, Unicef, or their local churches.

Through Facebook, I’ve been following a friend of mine, who flew to Haiti about a week ago, to help survivors in any and every way he can.

Michael Bowen, this FMP is dedicated to you, and all the others like you.

FULL MISSION PROFILE

Situation:

While working as part of an relief mission in Port au Prince, Haiti, your search and rescue team was approached by a group of NATO forces and locals who stated that a large amount of rubble was lying on top of what used to be a pharmacy.  The medical supplies, they said, were badly needed to resupply a nearby aid station that had been over-run with the injured.  They also stated that an ambulance would be coming to collect the medical supplies in 20 minutes with a medical team to load the supplies.

Objective:

As quickly as possible, remove by hand all rubble, without damaging the badly needed medicine and supplies.  Once all debris is removed, a medical team will collect supplies and load on to ambulance.  You will have 20 minutes to remove all debris.  Because the ambulance is also transporting injured, they will not be able to stop if debris is not cleared.

FMP Workout

Each member of your team must:

Deadlift – Males 10,000 lbs / Females 7,000 lbs

Clean – Males 5,000 lbs / Females 3,000 lbs

-then-

Males – Clean 135 lbs and walk 100 Yards

Females – Clean 95lbs and walk 100 Yards

Notes:

Scale your bar for what you can safely lift multiple times

Timer does not stop for any reason

100220 Eric Birthday Beatdown

W.O.D.

26 Jumping Squats

26 Reverse Burpees

26 Weighted Overhead Walking Lunges (45/25 Oly Plates)

26 Med Ball Cleans (20/14)

26 Knees to Elbows

26 Kettlebell SDHP (53/35)

26 Dips

26 Dumbell Clean & Jerks (45/25)

Post time & loads to comments

*Eric got a new Dead lift Record on Wednesday, 395lbs!!!! Happy Birthday!!!!

Exile News

* This Sunday we will do OPERATION: HELPING HAND at 10:00. (  http://www.brassringfitness.com/2010/01/22/operation-helping-hand/)

100219 Med Ball Burpees

W.O.D.

150 Med Ball Burpees (20/10)

Two person team will alternate passing the Med Ball between reps.

Post time to comments

February On-Ramp Class rocking box jumps!!!!!!!!

Exile News

*This Thursday & Friday we will have one class each day at 6:30pm ran by Mike Jones and Aaron O'Neil. The Saturday class will be at it's regular time at 10:00am.

* We will do a Birthday Beat-down for Eric Doolittle on Saturday!Happy Birthday Eric!

* Next Sunday we will do OPERATION: HELPING HAND at 10:00. (  http://www.brassringfitness.com/2010/01/22/operation-helping-hand/)

100218 "Cindy" Only class today is 6:30pm

W.O.D.

AMRAP in 20 minutes

5 Pull-ups

10 Push-ups

15 Squats

Post rounds to comments

Exile News

*This Thursday & Friday we will have one class each day at 6:30pm ran by Mike Jones and Aaron O'Neil. The Saturday class will be at it's regular time at 10:00am.

* We will do a Birthday Beat-down for Eric Doolittle on Saturday!Happy Birthday Eric!

* Next Sunday we will do OPERATION: HELPING HAND at 10:00. (  http://www.brassringfitness.com/2010/01/22/operation-helping-hand/)

100217 Snatch Grip Deadlift & 3 Rounds

Skill/Strength

5 Rounds

Snatch Grip Deadlift x 4 Reps

W.O.D.

3 Rounds

20 Pull-ups

20 Superman's

20 Double-Unders

Post load & time to comments

Exile News

* This Thursday & Friday we will have one class each day at 6:30pm ran by Mike Jones and Aaron O'Neil. The Saturday class will be at it's regular time at 10:00am.

* Next Sunday we will do OPERATION: HELPING HAND at 10:00. (http://www.brassringfitness.com/2010/01/22/operation-helping-hand/)

* We will have a Birthday Beat down this Saturday for Eric Doolittle who turned 26 yesterday. Happy Birthday Eric!!!!

The Paleolithic Solution – Episode 15

Show Topics:

  1. China Study Revisited
  2. Caffeine / Green Tea / Sweeteners
  3. Nutrition for CA WOD
  4. Paleo & Elite Athletes
  5. Wine
  6. Banana vs. Whole Wheat Bread
  7. Protein Amounts & IF
  8. Hair Loss
  9. Menopause
  10. 48 Hour Fasts?
  11. Vit D & Magnesium

100216 5 Minute Abs & KB Clean & Jerk

Skill/Strength

3 x 10 Knees to Elbows

3 x 10 Good Mornings(Oly Bar)

3 x 1:00 minute Plank Holds(Use weights for extra work)

W.O.D.

Max Reps in 10 Minutes:

Single Kettlebell Clean & Jerk (53lb/35lb)

*Switch arms as necessary, KB cannot touch the floor.

Post reps and load to comments

Dim lights Embed Embed this video on your site

100215 Back Squat & Swings/Burpees

Skill/Strength

Back Squat 5, 3, 3, 2, 2, 1, 1, 1= New PR

W.O.D.

10 rounds

Use heaviest KB possible

KB swings 10-9-8-7-6-5-4-3-2-1

Burpees      1-2-3-4-5-6-7-8-9-10

Post time to comments

Great turnout on Saturday for the B-Day Beatdown! Our biggest yet!!!!!

Exile News

* Next Thursday & Friday we will have one class each day at 6:30pm ran by Mike Jones and Aaron O'Neil. The Saturday class will be at it's regular time at 10:00am.

* Next Sunday we will do OPERATION: HELPING HAND at 10:00. (http://www.brassringfitness.com/2010/01/22/operation-helping-hand/)

 

100214 Happy Valentine's Day

W.O.D.

For time

60x Sit-ups

50x Box jumps (24/18)

40x Deadlifts (185#/115#)

30x Ring dips

20x KB Sumo High Pulls (70#/53#)

10x Pistols

5x Handstand push-ups

2x Rope accents-optional

Post time to comments

Exile News

*Next Thursday & Friday we will have one class each day at 6:30pm ran by Mike Jones and Aaron O'Neil. The Saturday class will be at it's regular time at 10:00am.

* Next Sunday we will do OPERATION: HELPING HAND at 10:00. (  http://www.brassringfitness.com/2010/01/22/operation-helping-hand/)

100213 Shelly & Justin Birthday Beatdown

W.O.D.

51 Lunges

51 Push-ups

51 Jumping Pull-ups

51 Dumbbell Push-Press (70/50)

51 Sit-ups

51 Double-Unders

51 Kettle-Bell Swings (53/35)

51 Squats

Post time to comments

Exile News

*Next Thursday & Friday we will have one class each day at 6:30pm ran by Mike Jones and Aaron O'Neil. The Saturday class will be at it's regular time at 10:00am.

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