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

 

Yes, this is the workout for Saturday!  Booya Bitches!
Here ya go slappy:

Run 800  (Bring your warm clothes)
30 Wall Balls   20/14
30 Box Jumps 24/20
30 Deadlift @185/125
30 Lunges w/  Wall Ball
30 GHD  Sit ups
—–100 Double Unders —–
30 GHD Sit ups
30 Lunges with w/ Wall Ball
30 Deadlift
30 Box Jumps
30 Wall Ball
Run 800
When you are complete with the workout Grab your Deadlift Bar and Start Cleaning!
You have 5 Minutes to Reach 1,200 lbs for men and 650 For Women
5 Minutes!!!

If you have not yet signed up for the Games click on the link and do so!
The Games start next Thursday the 22nd.

https://games.crossfit.com

Eat Frequent Meals:

Many of the benefits of this have already been covered. Eat meals every 2-3 hours. All meals should contain protein and some form of carbohydrate. The types of carbs which are best were covered in the previous section. Meals that are not close to the workout period should contain small amounts of good fats. It is also a good idea to snack on low-calorie and/or high fiber fruits & vegetables throughout most of the day.

• • • Eat sufficient protein. Again 1 g/lb is a good rule to go by.
    • Drink enough water. Even mild dehydration can significantly reduce metabolism & performance.
    • Eat lots of fruits & vegetable.
    • Remember to get post workout nutrition as soon as possible.
    • Heavier, starchy carbs are best following a workout.
• Metabolic rate is highly modifiable. Eating more and burning more overall calories (through diet and exercise) is preferable to eating less and burning less.

Cheat Meal:

A cheat meal once per week is perfectly acceptable. It is important, though, to cheat with food types, rather than excess calories. This means that you can have some chips, some sweets, or some beer. But you still need to stay within the same calorie ranges. Binging with 4000 extra calories of junk food can cancel out several days-worth of hard work.

However, if you do not feel the need, or do not want to eat cheat foods, then it is fine to stay on your diet 7 days per week. Any benefits of a cheat meal are 100% psychological, although those benefits can be substantial.

Skill:

Clean and Jerk
10 x 1

Workout:

50-30-10
Cal Bike/Row
Burpees

Carbohydrates are the fuel for fat burning performance. Having full glycogen stores also sends triggers that directly & indirectly result in greater fat oxidation. By eating more, and exercising more, you can burn more total fat.

So before you say to yourself, “My maintenance levels are 2853 calories per day,” ask yourself how you can make your body burn more overall calories. You still need to eat less than you take in, and you still need to make regular adjustments. But you can increase your metabolic flux, or total calories taken in & burned in order to increase fat loss.

• • • Eat frequent meals
    • Eat plenty of protein
    • Eat plenty of fruits and veggies
    • Drink plenty of water
• Increase your caloric intake, and increase the amount of exercise

Skill:

Snatch 10 x 1

Workout:

Row 1000 M
30 Handstand Push ups
Row 1000 M

Protein Synthesis is greatly increased by immediate post workout nutrition. In fact, it can be increased immensely vs. a meal eaten 1-2 hours later. This is not only important for bulking, but also for maintaining muscle mass while cutting.

This goes hand in hand with insulin sensitivity. Getting immediate post workout nutrition can increase glucose uptake by as much as 6 times compared to a meal eaten 1-2 hours later. Efficiently re-synthesizing glycogen will effect recovery, as well as the next day’s workout performance.

As you can see, it is important that the nutrient get to the muscle cells as soon as possible. So obviously, we want fast absorbing & fast digesting nutrients. For this reason, liquid meals are ideal. Fast absorbing carbohydrates are also ideal.

Maltodextrin is probably the best source, as it is absorbed by the stomach faster than sucrose or dextrose. Whey is the ideal choice for a protein source. 1-2 grams of extra glutamine and BCAA’s are also very beneficial. Aim to consume about 30 grams of protein, and 60-80 grams of carbohydrate, or .25 g/lb of protein, and .5 -.75 g/lb of carbohydrate.

Skill:

Overhead Squat
3 x 3
Every 90 Seconds

High Hang Power Clean
7 x 2
Every 90 Seconds

Workout:

17 Min Amrap

3   Deadlift @315/205
5   Box Jumps @30/24
10 Push Ups

 

Protein:

It is important to consume protein regularly throughout the day. However, there is increased need for it after a workout. Glutamine, and branched chain amino acids (leucine, iso-leucine, and valine) are particularly important.

These amino acids are the most commonly burned during exercise, and as such, are the most depleted. Leucine in particular, when taken after a workout, can further boost protein synthesis.

Fats:

Fats are very important, but it is also important to eat them at the right time. As a general rule, avoid fats close to the workout period, both before and after. Avoid them 1 hour or so before exercise, and for 2 hours after exercise.

Post workout nutrition is perhaps the most important meal of the day. The timing of it is very important as well. Delaying post workout nutrition by even 30 minutes can significantly reduce its benefits. It is important to consume both carbohydrates and protein as soon as possible after a workout.

Insulin Sensitivity:

After a workout, muscle sensitivity to insulin is greatly heightened. If post workout nutrition is delayed, the muscles can start to become resistant in as little as 30-45 minutes.

However, if post workout nutrition is taken immediately, sensitivity can be maintained for several hours afterwards. This goes hand in hand with glucose uptake & glycogen re-synthesis. Although high levels of insulin can trigger more fat storage, moderate levels to not impede fat oxidation due to an increased metabolic rate.

Skill:

3 Position Snatch
5 Complex Total Increase weight

Skill:

Front Squat
3 x 3

Workout:

9 Rounds
5 Thruster @115/75
5 C2B Pull up