Workout of the Day

Find 1 rep max for strict press.

5 rounds for time:
1 Press 90% of 1 RM
1 Strict Pull Up
1 Press 90% of 1 RM
3 Strict Pull Ups
1 Press 90% of 1 RM
5 Strict Pull Ups

*Compare from July 14th*


Interesting fat study... I stole this from CF Football... Dietary Intake of Saturated Fatty Acids

Pretty impressive!

Workout of the day

Pre-game
20 rep max back squat

Party:
Ten rounds of ten reps:
Deadlift 135
Pushups

After party:
20 rep max back squat

* 20 rep max back squat should be UNBROKEN. Since the pre-game set might be under your true 20 rep max, the after-party set should be about right*


Remember a little while when I had a quick pointless rant on gymnastic movements? I think I mentioned something on how they don't have to be constantly varied? I'm probably repeating myself and am entirely too lazy to read my own previous post. But building onto that, I believe gymnastic movements need not to be constantly varied, but constantly practiced. See, gymnastic movements are extremely difficult to be good at. What better way to get good at em than practice them! Why do we do gymnastic movements in workouts? Why do they pertain to the wrestler? Coordination,accuracy, flexibility, and body awareness! Wrestlers get put in all sorts of pretzel looking positions so joint flexibility is important: it may decrease risk of injury. Body awareness is self explanatory. All and all gymnastics help wrestlers tremendously with defense. Having the flexibility and mastering body control can get you out of a lot of sticky situations. Be prepared to see more gymnastic movements!
Also, on days that a WOD is not posted you should be working on weaknesses or goin heavy on an O-lift or even hitting a nice met-con if your little heart desires.

Stole this from undergroundstrengthgym.com... I need to get a poster of this!

Workout of the Day

5 rounds for time:

"Burpee Complex"

5-4-3-2-1
Burpee Deadlift
Burpee Power Clean
Burpee Front Squat
Burpee Press

Each complete round of movements is 1 rep. For example: 1 deadlift + 1 power clean + front squat + clean and jerk = 1 rep, so perform that 5 times for the first set, 4 for the second set, etc. The workout is not for time, just max weight. Keeping your hands in contact with the bar, perform a burpee before each lift. Hands are only allowed to re-grip.
*Time priority: round of 5- 2: 30 mins, 4-2:00, 3- 1:30, 2- 1:00, 1- :30 seconds. If you do not finish in the allotted time frame, a 10 burpee long jump penalty will be enforced for each offense!

Intermittent fasting yesterday was no bueno. This was the first time where I felt so hazy that I had to break my fast at hour 15. Though I did not feel lethargic, i had a lot disorientation. Constant dizzy spells, light headedness (not sure if thats a word), and I kept losing my train of thought. Now lets break down the variables. They were very identical to last week: massive amount of caffeine (around 500mg), lack of sleep, and BCAAs. Differences: I had more caffeine this week, a little less sleep, and... I think that is it. Although my source of caffeine probably had a big factor, I think the factor that had the greatest impact was my lack of sleep. Last week I had a few days of 6-7 hours that night. This week I have been on 3-5hours, with the night before the fast being at about 4. I was feeling lethargic throughout the week because of it, so caffeine was necessary for my existence. Fasting definitely kept that light headed feeling going, as my body was already a complete shitwreck. However, I have had a history of fasting, because of wrestling, so fasting isn't anything new for my body. I think the combo of lack of sleep and trying to overcompensate it by taking in an absurd amount of caffeine gave me that "1,2 punch". The fasting was more like insult to injury. I think I may lay off of the intermittent fasting for a bit or I will try it again but with a full nights rest. Will keep you updated!

Stay classy,

Coach A.


Bear complex... same style as Burpee complex

http://www.youtube.com/watch?v=0WOP9J7QPwI

Workout of the Day

Each movement for time:

100 Kettebell swings 70/53lbs.

Rest 3 minutes

100 Box Jumps 30/24”

Rest 3 minutes

Can you believe it is already Thursday?! Man, time is flying by. Today’s WOD is pretty wacky, kind of a little experiment. Speaking of experiments, today is a nice day for some intermittent fasting. Like last week, I am going on an 18 hour fast with 3 doses of BCAAs and sleep deprivation (which was not done on purpose). Last week, I hypothesized that energy levels and yadi yada where at decent levels because of triggering or “tricking” my body into releasing my survival hormones. This week I will be under just about the same variables, so lets see if I can yield similar results. The WOD I will be doing today is extremely similar to last weeks. I want to see if I will yield similar results, which I think I will. Why am I doing this? Well, there are a few reasons: The main reason is to educate my wrestlers on the effects of fasting, feeding, and proper weight cutting. Throughout high school, I was a big weight cutter. As a lightweight, I regularly cut anywhere from 15-20lbs. Wrestlers know this is a sufficient amount of weight to cut for a lightweight with low bf%. Just to clarify, my “walk around” weight was 15-20lbs heavier then my competition weight. Anyway, my point is that I do not want my athletes to follow my route. I was uneducated, undisciplined and reckless with my weight. If I went into details on my extremely dangerous weight cutting methods you would be shocked that I am still alive. What does this have to do with fasting? Believe it or not, there is a proper way to cut weight and fasting to do so. I can only hypothesize on the proper way to fast and keep energy levels at decent levels. See why I am using myself as an experiment? I am a practice what you preach kind of individual, so there ya go! BReeZe.

Stay classy,

Coach A.

Workout of the Day

Deadlift 5-3-1-1-1

5 rounds for time:

5 Deadlifts @ 60% of 1RM
10 Burpees

G'day everyone! This is the first time in a few weeks that I don't feel like a caffeine induced zombie. Yes, the devil has been knocking on my door again. I am back on my addiction: caffeine. With this new hectic schedule, it is extremely difficult to get a sufficient amount of rest so I have to take in a cup of Joe to survive the day. No worries, I only limit myself to two cups per day :) Anyways, I actually got a full 7 hrs of sleep and am feeling fantastic because of it!
On other news, I am done reading Robb Wolf's book, "The Paleo Solution". The book has done a tremendous job of informing the reader everything behind Paleolithic nutrition. Some of the stuff seems a little far fetched, but I believe this way of eating to be the most beneficial and efficient way of eating whether your an elite athlete, disgustingly obese, or your average Joe. I highly recommend this book, especially over "The Paleo Diet" and "The Paleo Diet for Athletes". I have read both and although they are both good reads, unless you have a sciencey (made up word, I know) it can be hard to follow. I am trying to find some time to finish my Paleo On-ramp as well as a PowerPoint that I will have up for download on the site. I cannot make any promises on when I will have that complete, maybe a month or two.

Stay classy,

Coach A.

Due to the hectic schedule of life and Invictus Wrestling starting back up, CrossFit class schedule is changing up. Class will now be 3 days a week: Tuesday, Thursday, and Friday. Classes run opposite days of wrestling for obvious reasons. With this being the case I can go one of two ways on this. I could either till post WODs daily, which will be most likely my own personal workouts. OR just post the WODs the 3 days a week I run my classes, since I originally created this blog for that purpose. As of right now, it looks like I will just be posting WODs Tueday, Thursday, and Friday. It makes more sense for me and stays true to my programming for my athletes. It may look like I sometimes throw random shit on here for a workout, but trust me there is actually SOME periodization (scary word) and theory put behind each workout. I don't just throw random things together and hope for the best. Checkout CrossFit Westchester for WODs if your blood is still itching. Anyhow, I will be on here tomorrow for the post. I hate Mondays...

Stay classy,

Coach A.

Workout of the Day

For time, max reps:

Thruster, 65/45lbs.
Rest 5 minutes
Thruster, 95/65lbs.
Rest 5 minutes
Thruster, 135/95lbs.

*This is not a continuous clock. Each set is until failure and will be timed to calculate power output*

A few weeks ago I experimented with intermittent fasting + BCAAs + caffeine. As noted before the effects were not favorable. A few factors that may have included this were sleep quality and fiber supplementation and... I can't think of the other one at the moment. Either one or a combination of the factors could have most definitely effected the hormonal release I was intending. Last time, I attempted a strength workout with good energy levels but my strength and power output felt like that of an infant. This time, I did a short strength met-con with a TON of caffeine, no fiber supplement, an even longer intermittent fast (on an empty stomach)and 6 hours of sleep. Energy levels were pretty decent, despite the lack of sleep. My performance was much better this time around. Strength and power felt good and overall met-con was average. The only con was I did feel a bit "burnt out" during the hang cleans, kind of like an empty gas tank. This was probable due to low glycogen stores and my body not quite being in a ketogenic state, so my metabolic engine was... I guess confused. Overall, I think the caffeine helped with mental clarity, and the fasting mixed with the lack of sleep may have tricked my body into a "fight or flight" response. I will be sure to do this again with the same variables except next time with a decent amount of sleep. Time to get back to work!

Stay classy,

Coach A.