CrossFit Kirkwood

Partner Pain

And, Sage Burgener, daughter of Oly Lifting Coach Mike Burgener and trainer extraordinaire in her own right has a new informative AND ever-so entertaining new blog.  The link is in the right hand column as well as below:

Sage B- Oly Lifting

A Lotta Tabata...Revisited!

 

 

(Lois "the Monk" at work again with the photo op!)  :)
 

Rockin' Classes Today!

PR's today from most of the group on the Tabata intervals as well as fewer modifications made on pull ups and push ups!  Nice range of motion on most all movements, too!  Safe to say that ROM on the push ups tends to deteriorate the fastest of all 5 movements in these sprint cycles, but we need to fight to get down in a planked out position and back up with arms locked.  Still see some leading with their chins (despite many a' reminder, eh?).  Chest should touch first (with some it's chest and legs at the same time)- not your chin, and your upper back should not be concave.  in the video, check out Katie Legs and Husband Rich- lookin' good!

Above all, nice effort, everyone!  Also fun to see the group making gains with snatching from the very high hang, high hang, and below the knee.  Used the unweighted barbells today after completing skill transfer exercises with the dowels.

VIDEO!

AND SHIRTS ARE HERE!

 

Embrace the Suck and...

STOP!

 

DROP!

 

BURPEE!

Which looks like this!

Thanks again HUGELY to Beth for all the awesome design work!  Definitely proud to be wearin' our super cool new winter shirts! 
 
Our lovely trio here post-Intro Part 2!  You may notice that they're standing exactly as they did Wednesday night- same order and everything!  :)  Crackin' me up!  They completed a thruster/wall ball/burpee WOD after the skills and even went into extra rounds!  (not on purpose, but it was impressive!)  They'll be wrapping up on Monday night! 
 

Check this article out!  Wow!

 Grains in the Paleolithic Diet?

Updated Schedule for the Week of December 20-26!

The calendar link in the left hand column has been changed to reflect changes, which are:

Monday- Regular classes at 6:00 A.M. and 6:00 P.M.; Intro Part 3 at 5:00 P.M.

Tuesday- Regular classes at 6:00 and 9:00 A.M.

Wednesday- Regular classes at 6:00 A.M. & 6:00 P.M.  (no Intro Part 1 this week)

Thursday and Friday- Gym Closed

Saturday- Regular classes at 8:00 & 9:30 A.M.

Fish Oil Revisited

   

Thought we'd take a minute to focus on the benefits of purified fish oil since we're gearing up for our Paleo/Zone challenge and also to share the information with newer clients who may have missed the older posts.  Here we go!  :)

This first link explains the value of taking Omega-3 supplements and touches on how you need to look at the amounts of EPA & DHA on the back of the bottle to make sure you're consuming the correct amount.  

Deb and I were actually talking about this the other day at the gym.  Dr. Sears recommends taking 3-5 grams a day for the typical healthy person while Robb Wolf recommends taking much more than that.   You look at the front of the bottle and see that each pill is 1,000mg or 1 gram and then proceed to take 2-5 of them a day.  

Welllll, depending on the brand and concentration levels, that typically isn't the case.  Some may have 300mg of EPA/DHA in a 1,000mg capsule.  Tricky, eh?  That's why we really like the Ultimate Omega as it's highly concentrated and you don't need to take as many capsules each day.

Nutritionize! The Skinny on Fish Oil

A great post by CF North Atlanta covering all the basics.  They focus on Omega-6 fats (the American diet gets wayyyy too much of these with all the grain, grain-fed meat, vegetable oils, etc., which leads to health issues and inflammation) versus the level of Omega-3's in our diet, which come from fish, grass-fed beef, some nuts like walnuts, and flax.  Since our diet is so out of proportion, heavily weighted with Omega 6's over Omega 3's, a supplement is typically needed.

Fish Oil- Why You Need It

Dr. Michael Eads discussing krill oil versus fish oil:

Why Krill Oil?

Below is a free download from the CFJournal with Dr. Sears talking about the benefits of fish oil (among other things concerning the Zone Diet).

 Dr. Sears- Lecture on diet, inflammation, and disease 

  
 
 
 

*And, you might check out the different options for Omega-3 supplements for kids, too!  Our kids now take the Nordic Naturals Gummies and love them!  They've also liked the CorOmega (in little packets, pudding-like supplement that has an orange chocolate flavor) along with the Omegalicious raspberry gummies.  We switch it up when they get tired of one flavor.  :)
 
 

Group Shots!

 

 

On Wednesday, the above cast of characters joined us for a doozy of a WOD with DU (subbed out with 20" box jumps if needed), pull ups, and bodyweight bench press.  Props go out to Deb for uppin' her game- she's on the bands now instead of the rings for pull ups and did all her box jumps at a smooth pace on the 20" box instead of the 18" one.  WAY TO GO, lady!  

Congrats to Kane who jumped into his first regular class and hung right in there with the rest of the crew and a welcome to Joe who recently moved out our way.  He was a member at CF St. Louis for a long time.

 

Maggie, Brooke, and Katie arrived on the scene for their first introductory class Wednesday night and clipped right through mini "Cindy"!  All were on the bars with bands for their pull ups, and Brooke has beautiful planked-out push ups- AWESOME job, ladies!  Smooth movement already!
 

 Gut Check!

Thursday's chipper WOD was borrowed from Coach Rut and contained a plethora of KBS!  A test of grip strength, I'd say!  Love this one though I'm not quite sure why... :)   It is kind of nice to clip down the list and be done with each movement instead of having rounds sometimes.  A change of pace!

This was also Alena's first regular class, and I tell ya- she was cool as a cucumber!  Form was tight and stamina is already there!  She'll ramp up in no time!

 
 

A schedule change for Christmas week!  We have yet another holiday conflict on Tuesday night the 22nd!  Apologies once again!  We've switched the 6:00 P.M. regular class and the 7:15 Intro Part 3 class from Tuesday the 22nd to Monday night the 21st.  Thanks, everyone!

The Effects Of...

 

 

Hurricane "Karen" at CFKW!

 

HUGE DAY with two new records for the board!  Abby bested her old record with a new time of 7:01, which also doubles as the gym record- ROCK STAR!  T.W.  (Tom Wolf) holds the best men's time at 7:12!  WAY TO GO, ALL!  The first experience for some and improved times for many!  

Remember that we need to see a full squat in the bottom of the movement (a few need to work on getting depth here) and full extension at the top with the ball hitting the 10 foot target.  On the return, bring the ball back into you as you squat in one fluid movement.

Pics and a mini video below from the morning classes-

(Abby and Mr. Rogers- the song on the video is for you!) :)

 

 

*A reminder that this Saturday the 19th is another benchmark WOD for the record books!

*Also, please remember to sign up for all classes through MBO.  This allows us to track attendance and make sure our class plan coincides with the size of the group for instruction and equipment needs.  Thanks a bunch!

*We're now up to THIRTY-THREE participants for our Paleo/Zone challenge!  LOVE IT!

 If you haven't heard of "Beyond the Whiteboard," it's an online program that many CrossFitters use to enter in their WOD data so that they can compare times with other athletes.  We looked into this, but we're not able to pay for the service for all our members (it's $3.00 a month per person- definitely feasible as an individual, but accumulates when you consider a gym population), and we obviously keep records for each of you at the gym.  If interested, you can create an account and try it for free for 30 days.  Here's the link:

Beyond the Whiteboard  

 Spencer emailed that he has a friend whose BTW results are linked to his Facebook page.  Pretty cool!
 

  And, here they are!  A couple pics from John Lake's BonkHard! Adventure Challenge at Castlewood Park.  Talked to him this morning, and he and his buddy are already plotting strategy for next year.  Watch out, Ken D.- word on the street is that you might get recruited for some assistance with orienteering!  :)  Thanks for sharing the pics, John!