Split jerks paired with wall ball last week!
What a combo!
Peanut, Lake Mill and Just John killed this one. Nice work, lady & gentlemen!
Before moving along, watch this video of our friend and Oly lifting expert, Benn Overkamp, cleaning and jerking (split jerking!) close to 400lbs.
After the real time lift, there is a slow motion version so that you can really SEE each part of the lift.
Note the JUMP of the bar UP on the split jerk. The movement is initiated with the hips and legs- NOT the arms. The bar is jumped up and then the body drops down under the bar to receive it in a lunge position.
Cool to watch.
Benn rocks.
From Trainer Tim:
Went well tonight. A lot of improvement on the front squat rack position by everyone, I was really impressed. High elbows all around the room. Great wod too. Peanut absolutely smashed it. I think she's blood doping or something :) Everybody took the time to do the split jerks right, resetting the feet before dropping the bar. And a big shout out to Grammy, first time on the wall ball in over a year because of the dizziness. It wasn't easy but she made it through every rep like a champ, ball to target. Fun to watch.
And, Peanut:
I second Tim's email. Another great night of classes. I can tell that Crossfit is right up Jamie's alley. She is a go getter. Lauren also had great front squat form... She picks up things quickly! Props to Ken D and his mustache tonight. He took some weight off the bar for the split jerks and really focused on form. Nice improvement getting under the bar.
Awesome job by all tonight.
B
Ps Blood doping is so 1990's...Im secretly using a shake weight and thigh master at home
FAMILY DINNER SHARE!
Laura (wife of Jeremy and pal of the Mottl fam) made the gumbo and greens from the Paleo Comfort Foods cookbook. THUMBS WAYYYYY UP on both! We rolled right out the door and down the driveway after this meal. So tasty!
Laura swapped chicken for the shrimp, I believe, and kept the sausage in and made cauliflower rice as the base.
For the greens, she cooked kale instead of collards- talk about flavorful!
She is also a master of the sweet potato. The darker ones are my faves- they cararmelize and are oh-so perfectly yum.
"My Family and Treats" from EveryDay Paleo
A must-read for all! In a nutshell:
In conclusion, having nuts around as an occasional snack can be a lifesaver, yes, but having them around as a staple food item and especially in treat form does not work so well for us. My kids eat way more meat, veggies and healthy fats throughout the day when we don’t have the “paleo” muffins or pancakes as a daily option. I am however extremely grateful for these healthier treat options and will continue to use them now and then but you will not find my current book or my upcoming books overly filled with paleo treat options simply because treats are not a great idea for my family to have around ALL of the time, and I create my recipes accordingly. You will find the occasional pancake recipe or coconut macaroon recipe both in my books and on my blog, but that is all you will find – the occasional treat recipe because treats, in our house, are just that: occasional.
My kids are happier without loads of treats. I am happier. Life is easier.
- Sarah Fragoso, EveryDay Paleo
Time to get psyched!
The CF Games Open begins in less than a month!
ALL are encouraged to participate just like last year! We'll be incorporating the workouts into our programming and scaling as needed!
Whoop! Whoop!
After the Open, Regional competitions will get under way, leading up to the 2012 CF Games from July 13-15.
More scoop here:
TRAINER TIM'S RESPONSES- 2nd in Our "Peek into the Trainer's Brain" Series of Posts:
1. How many times a week do you workout?
Typical week is 5 times
2. How many of those workouts are CF workouts?
Usually 3-4 of the 5 are traditional CF workout days (skill, wod, stretch)
3. If not all are CF workouts, what do you do on your other days?
1-2 days a week I will dedicate strictly to heavy barbell movements,
usually a squat, press, deadlift, or olympic lift variant.
4. Do you do anything on your "off" days or strictly rest?
Off days will usually involve some mobility work, and I will work on a
light skill for a little while (i.e. double unders)
5. Do you ever switch things up based on how you're feeling that day?
Yes. A big part of my week is gauging how I feel on that particular
day. I make a plan at the beginning of each week based on the
parameters I've described above and what I want to work on in
particular. But I'm not afraid to alter that plan once I get into the
week. Fore example, maybe I planned on doing heavy sets of 5 strict
presses on Friday, but Thursday's WOD had a ton of overhead stuff in
it and left my shoulders really beat up the next day. I will either
A.) decrease the weight or B.) swap it out for something else
entirely, maybe ring dips or muscle ups. Also the opposite happens a
lot too, where we'll do something in a WOD on Tuesday and I'll think
"wow, I really suck at those" .... so I will add them into the plan
for Friday.
6. Describe your diet.
Paleo about 95% of my calories, with the remaining 5% coming from Whey
Protein, 2-3 glasses of Whole milk a week, and alcohol consumption on
the weekend.
7. Any supplementation?
I take fish oil pills a couple times a week as I see necessary, like
when there wasn't any fish in my diet that day. I also have a scoop
of whey protein after almost every workout. I really don't think this
does shit, it's just a habit I've been in for 10 years.
8. How many hours of sleep do you get each night?
Shoot for 8, realistically ends up being about 7.
9. Do you do anything before or after workouts in addition to a typical
warm up/stretching?
Not really, maybe a little extra time with the rumble roller or
lacrosse ball. Plus the couple of stretches Dr. G gave me to keep my
hip loose.
10. Have you experienced any tweaks or injuries since CrossFitting, and if so, how did you handle working out? And, why?
I've experienced several over the last 3 years. I've tweaked my low
back on 3 different occasions, and once injured my groin pretty badly.
The most days I took completely off during these injuries was 3. And
in every instance it didn't make me feel any better. For the rest of
the time I continued to work through it, doing movements that agitated
the injury the least (i.e. a lot of strict pull ups and ring dips
during the back injuries) or using super light weights to try to keep
some strength at least (5 sets of squats or deadlifts with no more
than 185 on the bar). Also, I smashed my toe with a kettlebell
earlier this year.... didn't miss a workout due to this, but had to
modify a couple.
11. Any recommendations for the community on recovery?
Come up with your own plan of what works for you. Don't look at mine
or anyone elses. Everybody has different tolerances and reacts
differently to stimulus. Just because Dave Lipson can squat 400#
every single day of his life doesn't mean that I'm going to try it.
This is all trial and error. If anybody thinks they're going to come
up with the perfect solution for work/recovery right off the bat I'd
laugh at them. Make some mistakes. Once you gain more
experience and understand how your body reacts, you can see
things coming and avoid them.
And also on the topic of nutrition:
Paleo+Crossfit = actual results
Eating crap+Crossfit = just having fun
Both are great, it just depends what you want to get out of this. If
you come to the gym because you just like to work hard, then great,
eat whatever the hell you want. Eat dog food. Fantastic. But if you
are coming to the gym with the expectation of losing weight, getting
stronger, getting faster, or improving yourself in any way, then
you’re diet has to reflect that. Otherwise you are wasting your time.
(This statement applies to 99% of people .... obviously there are
those among us that can eat McDonald's every day and still go the
Crossfit Games).
GUYS' NIGHT IS THIS FRIDAY the 27th!
The Husband is pondering his plans for the evening!
Paleo/Carnivorous Feast Post-Workout-
Please bring meat to share or a Paleo-friendly side dish.
PMill suggested that the men folk step outside their comfort zones and incorporate some veggies this go around. Whaddya think, guys? Take a tour down the produce aisle?
That cracks me up.
Comments