Friday-WOD

Everyone:

Partner Band Sprints x 6 each

"Fitness"

5 Rounds on the 4 minutes:

100m row
10 DB or med ball Thruster
5 Burpees
Sprint to wall and back

"Performance"

5 Rounds all out effort on the 4 minutes:

3-6-9

Thruster (30/20k)
Pull-ups

*finish each round with 10 box jumps (24/16)

Thursday- WOD and Strongman at 4:30

"Fitness"

AMRAP in 6 minutes of:

5 R/L walking Lunges
5 push-ups

rest 3 minutes

AMRAP in 6 minutes of:

10 KB SDHP
10 sit-ups

Rest 3 minutes

AMRAP in 6 minutes of:

10 slamballs
10 goblet squats with slamball

'Performance"

5 x 500m Rowing Sprints rest aprox 3 minutes between sets

AMlapsAP in 5 minutes of:

DB Man Makers with a push-up, dragging feet on blue sleds

* one lap is down and back width of gym

Ryan Lochte is using CrossFit style training to get ready for the London Games!!

Fine line between fitness and performance
by Sunny Norwood Buck-  

…Unless you’re at Crossfit Soco. In that case, the difference is in the WOD. We now offer two WODs – one geared towards fitness and another towards performance. Take full advantage of these offerings to customize your routine to meet your needs. 

The flexibility is up to you. Either workout can be scaled. If you need to get familiar with doing a movement in a workout, don’t shy away from it during the workout. Use the skill sessions and warm up as a time to practice. Then put what you’ve learned to good use in the workout. Perhaps your goal is not performance, but the workout looks fairly interesting to you. Go for it. Pushing your boundaries will help you learn about strengths and weaknesses. You can also use how you feel in the performance WOD as an indicator of where you are at in terms of fitness and skills.

With that said, don’t assume to the performance workout will always be more difficult than the fitness WOD. There are two different workouts because the goals are different. If it could be handled with simple scaling, we would have just posted one workout. If you’re just starting, the fitness WOD may be a better option. It isn’t only for the newbies though. Those looking for true GPP (General Physical Preparedness) will gain from this workout. It is also for those looking to add variety or just a temporary change from the performance workouts. Injuries, athletic season, and other factors come into play and the fitness WOD may be a better option even for the performance minded Crossfitter out there.

The two WODs should give you more flexibility in how you workout. It is not meant to separate on any basis other than your personal goal for the day. In the end, both groups will feel like they got a good workout. If not, talk to a coach about how to change up your routine to get the most out of your time in the gym.

Wednesday-WOD

Everyone:

4 Rounds:

1 minute of Slideboards
30 rest
1 minute of KB swings
30 rest
1 minute of low box jumps (12/8)
30 rest
1 minute of Glute Bridges/ Marching style
30 rest

For Time:

6 Full laps of gym (inside of pillars) of pinch grip using bumper plates (15/10k)  Unlimited drops allowed, hold plate between thumb and fingers, try to avoid the lip on the plates.

Core:  3 x 10 GHD sit-ups

          3 x 8 R/L Russian twist with slam ball

An unexpected side effect of the 2010 flooding in parts of Sindh, Pakistan, was that millions of spiders climbed up into the trees to escape the rising flood waters; because of the scale of the flooding and the fact that the water took so long to recede, many trees became cocooned in spiderwebs. People in the area had never seen this phenomenon before. (Courtesy: National Geographic)

Tuesday-WOD

"Fitness"

4 rounds:

10 R/L Weighted Lunges
30 rest
10 Ring Rows
30 rest
10 V-Ups- assisted if needed
30 rest
15 sec R/L Sampson Stretch

WOD:

3 Rounds for time:

200m Row
30 Jumping Pull-ups
10 Push-ups

"Performance" 

Snatch balance
3-3-3

Snatch Grip Deadlifts with Shrug
3-3-3-3-3

WOD:

For Time:

1,2,3,4,5...10:

Power Snatch (50/40k)
Push-ups games style

Core:  3 x 1 min plank weighted if possible

Suprise, Surprise!

Don’t Fall Victim to Stealthy Sugar
Written by Michele Vieux at CrossFit Invictus.com

I quit drinking coffee a year and a half ago, but I still like to treat myself from time to time. On a recent trip to the grocery store on a warm day, I decided it would be nice to enjoy a venti iced coffee from the Starbucks inside. There were a couple of people in line so naturally I was totally spacing out and was staring at the menu and I noticed that the iced coffee I was about to order had 170 calories from carbs!

I was hoping it was a mistake and the nutritional information which was listed was for the sweet iced coffee. Alas, it was not. Upon my scrutinizing, the kid behind the counter sheepishly admitted that they put simple syrup (a heaping teaspoon of sugar worth) into the UNSWEETENED iced coffee! No wonder I found them so tasty. How many times had I ordered one of these? I have unknowingly consumed at least 100 heaping teaspoons of sugar, the very substance I try desperately to avoid!

Now I am an avid label reader, in the case that I do purchase something with a label, but it never occurred to me that I would need to be in this case. This just goes to show that anyone can fall victim to stealthy sugar doses. It makes me wonder what other mistakes I have been oblivious to.

To lessen your chances of becoming a victim:

• Make your own meals including all condiments and sauces. Only use the good stuff.
• If you purchases packaged foods, read the label and learn to recognize all the names of sugar and other undesired ingredients. Also read the labels of your supplements and post-workout recovery, etc.
• Check menus online before dining at a restaurant and decide on your order before arriving. Ask questions if necessary. Many restaurants are sensitive to gluten allergies and the desire to switch out starchy sides for veggies.
• Order dishes without sauces and dressings or order them on the side so you can test it before it is slathered all over your food.

Be vigilant . . . stealthy sugars are everywhere!

Monday-WOD

Everyone:

Death by 20m with 1 burpee (width of gym, down and back = 20m)

5 Rounds for time:

10 x 2 for 1 Wallballs .."Fitness" group do 20 squats
10 x Wallballs 

Core:  3 x 10-15 Ab wheel roll outs

          3 x 10 weighted back extensions

It is getting close!!!  Everyone who loves CrossFit should think about heading out to sunny Cali to watch this years CrossFit Games, it is sure to be even bigger and better than last year!  If you are thinking about going you should start planning now, hotels and rentals go quick.