MayFaire 5k, this Saturday.  Meet at the registration area at 6:30pm to warm-up and for our annual group photo.  We have a new custom pop up tent, easy to see, so meet us there.  Hit the 5k, then enjoy some good times with some good friends.  Beer’s on us!!!

We offer a hearty congratulations to Lt. Ian O’Neil on his recent graduation from the Army’s Aviation School in Ft. Rucker, AL. Proud papa, Jim, joined his son for this auspicious occasion. Job well done Ian. Good luck at your next post.

Warm Up

Spend 5 minutes on leg/hip mobility work
Then two sets of:
12 x KB SDHP
12 x Switch Lunges (R/L = 1)
3 x Wall Walk Ups

then, progressive load DL’s, practice WBS and BJ

Workout:

Seven sets for time of:
10  Deadlift (155/105)
10  Wall Ball Shots (20/14)
10  Box Jumps (24/20)

Scale number of rounds and loads an necessary.

Main – CrossFit

Close Grip Bench Press (Build to a heavy triple)

A2. GHD Hamstring Raise @21×1, 3 x 8-12

Stationary Dips (Build to a 3RM)

B2. Weighted KTE in yellow slings, @21×1, 4 x 6-10

Conditioning (Weight)

C. Prowler Push x 4; moderate rate; @100%; high leg turnover; rest 3 minutes

Daniel Smith on the beaches of Hawaii, showing off for us.

Warm Up

Spend 6 minutes on shoulder mobility.
then,
Two Sets of :
10 x Plank Lunge + Open Chest
15 x Banded Good Mornings
20 x AbMat Situps

Strength

A1.  CGBP, 8,5,3,3,3,3 (build to a heavy triple)
A2.  GHD Hamstring Raise @21×1, 3 x 8-12

B1.  Weighted Dips, build to a 3RM
B2.  Weighted KTE in yellow slings, @21×1, 4 x 6-10

C.  Prowler Push, 50m x 4; moderate weight; @100%; high leg turnover; rest 3 minutes

Vitamin D: A Factor In Performance?

• Athletic Performance and Vitamin D   – showing an increase Type II muscle fiber at optimal (50ng/mL) levels
• Vitamin D Associated w/ Greater Muscle Mass  – effects hypothesized from both an androgenic point of view and direct muscle receptors (VDR)
• Vitamin D and Mitochondria  -  As athletes, we absolutely want to maximize density and efficient of mitochondria
• Faster Muscular Recovery w/ higher 25(OH)D Levels  – Acutely and chronically

1. Maximize safe sun exposure:  There’s SO much we know about vitamin D, but one thing remains clear, the sun is THEE best source, and there’s probably a million co-factors created that we have yet to discover.  The benefits of sun exposure go beyond just Vit D
2. Food Sources:  Despite conventional nutritional advice garnered from mass media, there’s very few natural food source high in vitamin D.  Cold water fish, cod liver oil, pastured eggs, and mushrooms (D2).  Most other food sources or fortified, or have vitamin D added.
3. Supplementation:  Due to modern day society, the actual amount of time spent OUTSIDE on a daily basis is extremely low; we wake up, get in our cars, drive to work, drive to the gym, and then go home again.  Live in a northern latitude, and you may never see the sun for months.  Supplementation is a prudent choice.  Many, many opinions can be found on optimal dosing.  This is the benchmark:  a dose that gets you in the 50ng/mL range for your 25(OH)D level (found via blood test).  While I recommend a minimum dose of 4000iu, I cannot emphasize enough that everyone responds differently to dosing regimes.  It goes without saying, a dose that is too small will be pointless; a dose that is too much will be harmful.

Warm-up

Two Sets of:
10 x Wall Ball Shots
6 x Down Dog + Cobra Stretch
Side Bridge x 45 sec. left
Side Bridge x 45 sec. right
10 x Walking Lunges

Conditioning

3 Sets for time:
10 Thrusters (95/65)
200m Row

Rest 5 minutes, then execute wod #2

3 Sets for time:
20 DB Walking Lunge (35/20)
20 Calorie Airdyne

Rest 5 minutes, then execute wod #3

3 sets for time:
15 CTB Pull Ups
15 Burpees

Main – CrossFit

Warm-up (No Measure)

Two Sets of:
250m Row
15 x Russian KBS
10 x Mountain Climbers
R/L = 1
then,
5 x Muscle Clean
5 x Hang Power Clean
5 x Power Clean

Power Clean (See Below)

EMOM x 9 minutes
Sets 1-3: 5 x 60%
Sets 4-6: 4 x 70%
Sets 7-9: 3 x 75%

Rest 8 minutes before Conditioning.

Conditioning (AMRAP – Reps)

EMOM x 20 minutes
Even: 30s Double Unders
Odd: 30s KBS (53/35)

Main – CrossFit

Warm-up (No Measure)

Two Sets of:
250m Row
15 x Russian KBS
10 x Mountain Climbers
R/L = 1
then,
5 x Muscle Clean
5 x Hang Power Clean
5 x Power Clean

Power Clean (See Below)

EMOM x 9 minutes
Sets 1-3: 5 x 60%
Sets 4-6: 4 x 70%
Sets 7-9: 3 x 75%

Rest 8 minutes before Conditioning.

Conditioning (AMRAP – Reps)

Record number of total reps of Du’s + KBS
In your comments, post number of Du’s and KBS
for each round.
EMOM x 20 minutes
Even: 30s Double Unders
Odd: 30s KBS (53/35)

Meghan has come a long way in a short time.  Over the past few months we have had several new folks join the gym.  If you’re a seasoned CFL veteran be sure to introduce yourself.  Remember what it was like when you were new.  Always good to have someone come up to you with a smile and a hand shake saying something like “good job” or “nice to meet you.”  Most people that come in to try out a class at our gym are comparing us to other local gyms.  I always tell them to compare three things:  The quality of the coaching, the quality of the programming, and the people in the class doing the workout with you.  People like to feel warm and fuzzy inside.  At the end of the day that’s what we want for people just trying a class out, and for those that are still new to our gym.

Warm Up

Two Sets of:
250m Row
15 x Russian KBS
10 x Mountain Climbers
R/L = 1
then,
5 x Muscle Clean
5 x Hang Power Clean
5 x Power Clean

Strength

Power Clean
EMOM x 9 minutes

Sets 1-3: 5 x 60%
Sets 4-6: 4 x 70%
Sets 7-9: 3 x 75%

Rest 8 minutes before Conditioning.

Conditioning

EMOM x 20 minutes
Even: 30s Double Unders
Odd:  30s KBS (53/35)

Record number of total reps of Du’s + KBS
In your comments, post number of Du’s and KBS
for each round.

Main – CrossFit

Warm-up (No Measure)

2 minutes Jump Rope
1 minute banded squat hold
6 x Cossack lunge, ea. side
8 x Inchworm with pushup
8 x In place Bwd lunge + Fwd Lunge
each leg.
10 x PVC Back Squat
coach will cover tech points

1 1/4 Back Squat (4 x 5)

Build to a heavy set of 5 1 1/4 BS over 4 sets. Post heaviest complete set of 5. Post all loads used in you comments.

Conditioning (AMRAP – Reps)

Post total number of push ups. Total time, minus In your comments post number of push ups for each round.
Push Up set is for max reps UNBROKEN. Breaking is defined by any part of your body besides your hands and feet resting on the ground. You may rest as long as you want in the FLR position, and then continue your set.
4 sets of:
400m Run
50 Squats
Max Rep Push ups
Rest 4 minutes

Bonus Work

3 Sets NFT of:
15 GHD Extenstions
20 Straight Leg AbMat Sit ups

“Red Team” Be a part of it on Saturday for our annual gathering at the MayFair 5k. Ruck sacks optional, beers mandatory…fun? Absolutely.

MayFaire 5k

Always one of our largest events and gatherings of the year.  This will be our 5th year as a gym running this event.  Every year we like to have all members dress out in our “Red Team” t-shirts.  Styles and designs have changed over the years.  So wear whatever one you have.  We have a limited quantity of extras available in the gym for those of you that haven’t picked one up yet, or want to update their wardrobe.  Even if you aren’t running in the 5k, we invite all of our members to come by, cheer on the ones that are running, and join us for beers, on us, under our new custom tent.  If you haven’t registered go here or do it on race day.

Warm-up

2 minutes Jump Rope
1 minute banded squat hold
6 x Cossack lunge, ea. side
8 x Inchworm with pushup
8 x In place Bwd lunge + Fwd Lunge
each leg.
10 x PVC Back Squat
coach will cover tech points

Strength

1 1/4 Back Squat, 4 x 5
Build to a heavy set of 5 1 1/4 BS over 4 sets. Post heaviest complete set of 5. Post all loads used in your comments.

Conditioning (AMRAP – Reps)

4 sets of:
400m Run
50 Squats
Max Rep Push ups
Rest 4 minutes

Post total number of push ups. In your comments post number of push ups for each round.
Push Up set is for max reps UNBROKEN. Breaking is defined by any part of your body besides your hands and feet resting on the ground. You may rest as long as you want in the FLR position, and then continue your set.

Bonus Work

This is not mandatory

3 Sets NFT of:
15 GHD Extenstions
20 Straight Leg AbMat Sit ups

Christine shows us a good finish of her wall ball shot. Full extension of the lower extremities, leading to full extension of the upper extremities.

Warm-up

Two Sets of:
200m Row
10 x KB Goblet Squats
15 x Mountain Climbers, L/R = 1
10 x WBS, no squat

Conditioning

Teams of Two Complete:
5-10-15 Wall Ball Shot x 3
10-15-20 Calorie AD x 2
5-10-15 Box Jump x 2
250m Row x 3, P2 holds 2 KB in
Front Rack position (53/35)

Execution:
Both partners complete all reps/cals/row.
P1 does 5 WBS, then P2 repeats,
P1 does 10 WBS, then P2 repeats,
P1 does 15 WBS, then P2 repeats,
do this for three sets, then move to the
Airdyne…and so on.
For the row, while P1 rows, P2 must hold
2 KB’s in the front rack position until P1 finishes. If P2 needs to rest, P1 must stop
rowing.
Throughout the wod, only one partner can work at a time.