Complete both 18.2 and 18.2a in 12 minutes

Workout 18.2
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees

and

Workout 18.2a
1-rep-max clean

Rx’d: (Ages 16-54)
Men use 50-lb. dumbbell
Women use 35-lb. dumbbell

Scaled: (Ages 16-54)
Men use 35-lb. dumbbells, stepping burpees allowed
Women use 20-lb. dumbbells, stepping burpees allowed

Masters 55+:
Men use 35-lb. dumbbell
Women use 20-lb. dumbbell

Scaled Masters 55+:
Men use 20-lb. dumbbells, jump over empty barbell, stepping burpees allowed
Women use 10-lb. dumbbells, jump over empty barbell, stepping burpees allowed

Listen to me, not every workout you do has to kill you.
If I post a workout that doesn’t have barbells in it or any weight at all doesn’t mean the workout sucks.
If the word around the campfire is that everyone is sore from the latest workouts I’m not going to post something that is going to kill everyone, right.  Wouldn’t that make sense?
This is the kinda shit that gets you injured, thinking that every time you train it has to be death.

Here’s the problem, which I’ve said over and over again.    You eat SHIT and therefore because you aren’t losing weight you feel like I have to workout longer or harder or whatever but it’s the workout that is going to make a difference.
It’s not!
You can workout all you want, keep eating shit and you’ll keep looking like shit.
No matter how hard you workout or how much working out you do, you’re still going to look like shit if you eat shit!
So, you can either keep blaming everything else but yourself and you can keep switching from diet to diet and try adding more exercise into your arsenal but that won’t make the bit of difference.  Why?   Cause you’re still eating shit.
No way around this one folks, eat shit look like shit.
But this of course if totally up to you, you may like the way you look and love to eat shit.
In that case all the power to you, I’m super happy that you’re happy with yourself.  Most people aren’t.

If you are not happy with yourself than change it.  Start eating well and in two months you will have changed the way you look in the mirror.
Here’s another doozy!  “I did really well, all I had was a slice of pizza… the first day.”
Let me ask you a question, when you were getting fat did you eat shit all the time and say I did really well today I had crap all day and only had a piece of grilled chicken?
Nope, you just ate shit all the time and as much as you could right?   I’m not poking fun, I’m just asking.  Brutally asking
Well the same amount of energy you put into eating shit and putting on weight is the same amount of energy that is needed to lose weight.
Stop eating shit, a little shit, a lotta shit, some shit, half a shit, a full shit, a piece of shit!
Whatever amount of shit it is you are eating, Stop!
Cause until you do, it will never happen.

Skill:

Clean and Jerk
10 x 1

Workout:

Complete as many rounds as possible in 20 Minute
Run 400
3  Complex of:
10 Deadlifts
8  Hang Power Clean
6  Front Squat
4  Jerk
Run 400  Etc…

So, before I start the nutrition speech again I need to express one more important thing to you regarding injuries.
I know how addicting seeing me can become… I mean Crossfit can become so I understand that you need to be here everyday to fill your fix!  But, your body may have a hard time recovering if you don’t let it rest.
This can be a problem, especially to the older folk of the gym.

When your body doesn’t get a chance to recover it will eventually face a break down and give in and get injured.  We don’t want this.
I’m not saying you can’t come and see me everyday but you have to be smart about it.  If you are sore, either do a rowing workout or bike or something not so hard on your joints like lifting.  If you are sore but not too sore maybe do the wod but go really light and move faster than normal.
Or, you can just take a rest day!

Think about it before you do it and try and be smart bout your workouts this way you will last a lot longer than just getting hurt like everyone else.
Be smart about your body, you only have one!

Skill:
Overhead Squat
5 x 5 (90 Sec)

Complete 5 Complex  (EMOM)
High Hang Pull
High Hang Power Clean
High Hang Squat Clean

Workout:

2K Row
50 Burpee Box Jump overs @24/20
1K Row

Before I continue on with the Nutrition Information I need to stop and tell you something about Eating well.
Here’s the deal, You are either IN or You are OUT!
There is no in between, like I just cheat on the weekends or I only had one bagel or It’s my birthday every Sunday.  That’s Fucking Bullshit man!   You know that so stop kidding yourself, you can kid yourself all you want but you’re never gonna be where you want to be.
Stop the games and either take your nutrition seriously or Don’t.
You can’t fuck up on the weekends and think “Oh, it’s not that bad”.  A bad weekend will fuck up everything you accomplished during the week.
Also, it’s always better to eat real food than to eat bars and shakes.  Bars and shakes are for when you don’t have time to eat real food.
Listen, you can keep coming up with excuses as to why you can’t eat real food, or why you have to eat bread or why you have to have shit in the house cause of the kids.
One thing you’ll never run out of is excuses so it’s up to you either make excuses or make it work.

If you want to change the way you look make a plan and do it, if you aren’t serious than don’t bother cause you’re just going to drive yourself crazy when you know the real answers as to why it’s not working.

Like I have always said, the information is not the problem, YOU are the problem and if you don’t fix YOU it will never happen.

Skill:

Front Squat
5 x 5

Split Jerk
10 x 1

Workout:

10 Double KB Swings @55/35
10 Double KB Snatch
10 Double KB Overhead Lunge (5 Each leg)

The Score for 18.1 has to be in by the end of the day, February 26th at 8pm.  If you have not completed it yet you may come in any time today and complete it.
If you Don’t get this in by 8pm you will not be able to continue with the Open Workouts.

Skill:

High Bar Back Squat
5 x 5

5 Complex Total
1  High Hang Snatch Pull
1  High Hang Power Snatch
1  High Hang Squat Snatch

Workout:

12 Min Amrap
3 Muscle Up
6 Deadlift @255/155
9 Toes To Bar

Here we go!
The first Open Wod of 2018 , Yee Haw!
Wod Numero Uno:
Good Luck Everyone!!!!!

Workout 18.1

Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
14 / 12-cal. row

Men use 50-lb. dumbbell
Women use 35-lb. dumbbell

Scaling
The Open offers a prescribed and scaled version of each workout for any age group. If you are unable to complete the prescribed version, try the scaled version for your age.

Variations:
Rx’d: (Ages 16-54)
Men use 50-lb. dumbbell
Women use 35-lb. dumbbell

Scaled: (Ages 16-54)
Men perform hanging knee-raises, use 35-lb. dumbbell
Women perform hanging knee-raises, use 20-lb. dumbbell

Teenagers 14-15:
Boys use 35-lb. dumbbell
Girls use 20-lb. dumbbell

Scaled Teenagers 14-15:
Boys perform hanging knee-raises, use 20-lb. dumbbell
Girls perform hanging knee-raises, use 10-lb. dumbbell

Masters 55+:
Men use 35-lb. dumbbell
Women use 20-lb. dumbbell

Scaled Masters 55+:
Men perform sit-ups, use 20-lb. dumbbell
Women perform sit-ups, use 10-lb. dumbbell

This is the last day before the First Open Wod, if you have not signed up yet go to the Crossfit games site and do so today!

To continue from yesterday:

Here are some supplements to help
1. Fish Oil: Take 3 grams a day  30% Omega 3.
For Healthy Metabolism and other benefits.

2.  A Quality Multi Vitamin.

3.  Creatine Monohydrate to help retain muscle while dieting.

4.  Whey Protein for Post Workouts and along the day to assure correct protein requirement is met.

5. BCAA’s taken during a workout have been known to reduce muscle soreness from muscle damaging exercise.

Skill:

Snatch 10 x 1

Workout:

3 Rds
Row 500
20 Swings
20 Burpee

• Divide your protein intake up roughly between each of your meals.
• About 2/3-3/4 of your carbs should be eaten PWO and up to 4-6 hours after your workout.

  Breakfast:  About 15% Of Total Caloric Intake

• 1/3 of starchy carbohydrates (oatmeal, whole wheat bread, etc.)
• 2/3 of protein (eggs, milk, lean meat)
• Small portion (1 spoonful) of good fats (fish oil, olive oil, nuts, etc.)
• Your choice of fruits and Veggies from the list
• Water or Green Tea

All Other Pre Workout Meals & After 4-6 Hours After Workout:

• 1/3 of starchy vegetables and or Fruits (greens, sweet potato, salad, etc.)
• 2/3 of lean protein
• Small portion of good Fats
• Any of the listed fruits and Veggies
• Water or Green Tea to drink

Pre workout nutrition 

• • • 30-40 grams of fast absorbing carbohydrates (sucrose, dextrose, or maltodextrin)
    • 5-15 grams of whey or BCAA powder

Post Workout Nutrition 

• 20-40 grams of Whey Protein
• 40-80 grams of fast absorbing carbohydrates (sucrose, dextrose, or maltodextrin)
• 1-2 grams of BCAA’s
• 1-2 grams of Glutamine

1-2 Hours After Workout:

• • • 1/2 of starchy carbs (Whole grains, pasta, whole grain bread, oats, baked potatoes, etc.)
    • 1/2 of lean protein (Egg whites, tuna, other fish, lean red meat, skim milk, etc.)
    • Minimal fats
    • Any fruits and veggies from the list
    • Water or green tea to drink

3-4 Hours After Workout:

• • • 1/2 of starchy carbs (Whole grains, pasta, whole grain bread, oats, baked potatoes, etc.)
    • 1/2 of lean protein (Egg whites, tuna, other fish, lean red meat, skim milk, etc.)
    • Small serving of extra good fat
    • Any fruits and veggies from the list
    • Water or green tea to drink

4-6 Hours After Workout:

• 1/3 of starchy carbs (Whole grains, pasta, whole grain bread, oats, baked potatoes, etc.)
• 2/3 of lean protein (Egg whites, tuna, other fish, lean red meat, skim milk, etc.)
• Small serving of extra good fats

Pre-Bed Meal:

• • • 1 cup of skim milk
    • 1/2 scoop or Whey Protein
    • 1/2 scoop of casein protein OR
      2 cups skim milk + 1/2 scoop whey

Skill:

Overhead Squat
5 x 5

Split Jerk
10 x 1

Workout:

4 Rds
Run 400
3 Cleans @225/150
5 Muscle Ups

In Case you haven’t noticed we are performing a large amount of Oly Movements.  Because of this you really need to have your Overhead Position and your Rack Position in tact.  I’m hoping you are stretching your shoulders for the overhead and stretching also for your Rack Position.
It doesn’t take much, just stretch them out whenever you go to the gym as part of your warm up.  it’s the same as with Double Unders, it just takes practice everyday you come in.
If it doesn’t bother you to not be able to do a move or an exercise than just ignore this post, as for myself it really pisses me off when I can’t do something so I make sure I practice till I get it.  But that’s just me.

The Diet Template:

Estimate Your BMR:

Use the following formula:
370 + (21.6 X lean body mass in kg) or
370 + (9.8 X lean body mass in lbs)

If you weigh 200 pounds, and your approximate body fat is 10%, then you would have a lean mass of 180 lbs (200 – 10%). This gives us 2134 calories as our “BMR”.

Step 2. Activity Factor:

Next, multiply the number you from step 1 by the following:

• • • • Sedentary (desk job, with little or no exercise) = BMR X 1.2
      • Lightly active (light exercise/sports 1-3 days/week) = BMR X 1.375
      • Moderately active (moderate exercise/sports 3-5 days/week) = BMR X 1.55
      • Very active (intensive exercise/sports 6-7 days/week) = BMR X 1.725
      • Extremely active (intensive daily exercise/sports & physical job or twice per day)= BMR X 1.9

So with the example above, and with exercise 6 times per week, we get 2134 X 1.725 = 3681

Step 3. Subtract 15%:

3681 – 15% = 3129 (3681 X .15 = 552 & 3681 – 552 = 3129)

You now have your starting calorie intake.

These ratios are only a guideline, and are not set in stone. Nutrient timing is much more important than overall ratios. You should aim to get 30-50% of your calories from carbs, with most of those eaten 0-6 hours after your workout. 30-40% of your calories should come from mostly lean sources of protein. 20-30% of your calories should come from good fats.

*****Tune in Tomorrow!!!*****

Skill:

Front Squat
5 x 5

Hi Hang Squat Snatch
5 x 3

Workout:

Complete as many rounds as possible in 12 minutes of:
20 GHD sit-ups  (Scale= T2B, K2E, Ab Mat Sit up, Elbow Sleeve Leg Raise )
10 left-arm overhead walking lunges   (Dumbbell 60/40 or Kettlebell 55/35)
10 right-arm overhead walking lunges

 

I am not going to list specific food types. This diet plan will be based on a template, which you can fill in with the foods that are most preferable, or practical, as long as they meet the conditions listed.

There is simply no need to create a different plan for every day of the week, or to list specific food types. Except for a few cases, there really are no best foods. Naming specific foods will not increase the quality of the diet; it will just show which foods I would personally prefer.

This diet plan will be based on high & low carb days, which are based on workout days. Workout days will require more carbohydrates, while non-workout days will require less.

Fruits and Veggies:
The fruits and vegetables listed can, and should be eaten frequently (barring pre and post workout). The ones listed do not need to be counted towards total calories or carbohydrates. I am sure some of you reading this are screaming “Of course they do!!!” However, the reason for this has to do with the concept of metabolic flux, a highly modifiable metabolism & the high thermogenic effect of these foods.

Fruits:

• Grapefruits
• Watermelon
• Strawberries
• Blackberries
• Currants
• Blueberries
• Rhubarb
• Oranges
• Cantaloupe

Veggies:

All fibrous, low-calorie vegetables. These are vegetables such as:

• • • • Carrots
      • Celery
      • Lettuce
      • Other leafy greens
      • Cucumbers
      • Turnips
      • Tomatoes
      • Radishes
      • Broccoli
      • Cauliflower

Other Fruits and Veggies:
These lists are just to give you a general idea. Other fruits & vegetables which are low-calorie density can also be eaten frequently. Choices which contain higher amounts of calories such as bananas or avocados need to be counted as part of the daily calories.

*****So, I know this week is Vacation week for the kiddies.  This means that they will be home with you all week, Yay!
Which means that some of them will have to tag along to the gym with you, which is totally fine.  Just please Keep them on the couches while class is going on and people are throwing weights and jumping and shit.  Along with keeping them on the couches can we please clean up after ourselves and not leave a big pile of cheerios on the floor or the couch.  Not that I have anything against cheerios just the mess.*****
Thank You
Enjoy your vacation

Skill:

Hi Bar Back Squat
5 x 3

Hi Hang Squat Clean
5 x 3

Workout:

14 Min Amrap
10 Reps of each exercise (5 for the single extremity ones)
Double Kettlebell Single Leg Deadlift
Push up
Double Kettlebell Snatch
Single Arm Kettlebell Press