ROD 081610

ROD

Monday, 16Aug10

 

This is a timed routine of:  

30 seconds work /30 seconds rest for 5 rounds non-stop

• Pull ups (assisted or unassisted)
• Stability ball knees to chest 
• Sandbag squat cleans  
• Double kettlebell shoulder press 
• Sandbag sit-ups 

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“The only lifelong, reliable motivations are those that come from within, and one of the strongest of those is the joy and pride that grow from knowing that you’ve just done something as well as you can do it.” ~ Lloyd Dobens __________________________________________________

Some of you have been concerned when using kettlebells that they are leaving marks on your arms. I have found a soulution for you, it is called Kettle Guard please see the link for more info…

http://www.kettleguard.com/     

or you can purchase, online, the Under Armour 6″ wristband at $8.99 at…

http://www.underarmour.com/shop/us/en/pid8000006-6-Wristband&cross_sell=8000004

 or…

There is a cheaper alternative to the Kettle Guard, watch the video below…

ROD 081010

ROD

Tuesday, 10Aug10

Turbo Meta-burner

21-15-12-9-6 reps of:

• KB Front Squats 16K & up
• V-sit-ups
• Burpees
• KB swings 16K & up

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Hey guys, 

I crashed the website yesterday and lost all of the times you posted…my bad. 

Please re-post your times to Tuesdays ROD and if you registered within the last 48 hours, you will need to register again because all the data for the last two days has been lost.

Sorry

Juan

ROD 080210

ROD

Monday, 02Aug10

 1:00 rest between rounds

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“Happy he who learns to bear what he cannot change.” – Johann Friedrich Von Schiller

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Zone At-a-Glance^™ – The Simplified Approach to get you started

On 1/3rd of your plate, put a piece of lean protein the size and thickness of your palm. Examples: skinless chicken, fish, egg whites, tofu.

Fill the remaining 2/3rds of your plate with fruits and/or vegetables. Most fruits and vegetables are fine, but avoid things like corn and bananas.

Add a dash of heart-healthy monounsaturated fat. Examples: Olive Oil, Almonds, Avocado.

Avoid trans-fats.

Zone Blocks^™ – The Precision Approach to keep you going

Read CrossFit Journal 21 to find out more info about Zone Blocks, determine your block requirement, review block chart and sample meals.  CFJ Issue 21: Zone Meal Plans

or

1. Find out how many Zone Blocks you are allowed to consume in a day. Zone Block Calculator »
2. Download the Blocks Guide and use this as a reference to assemble meals and snacks in exact proportions. Download Zone Blocks Guide »

ROD 070110

The GYM will be closed for the 4th of July Weekend and will resume it’s normal schedule on Tuesday, July 6th.  Thank you! 

ROD

Thursday, 01Jul10

 Strength Couplets

Do 5 rounds of 30 seconds work /30 seconds rest at each couplet. Use a heavy bell

Jumping Pull ups / kettlebell front squats

Kettlebell clean and press R/L

Kettlebell swings / push ups (elbows pointing to the rear)

Hanging knees to elbows / sit ups

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The unfortunate thing about this world is that good habits are so much easier to give up than bad ones. -Somerset Maugham

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Crossfit has a benchmark workout called “Fran”. The workout calls for

21-15-9 reps of:

• 95# Thrusters
• Pullups

For time. See how one CrossFitter from Guerilla Fitness in New Jersey crushed this WOD in an unheard of 1:53 min time.

Fran, 1:53, Jason “Rhabdo” Kaplan (wmv/mov) CrossFit

ROD 061510

ROD

Tuesday, 15Jun10

 Remember!! Wednesday morning’s class has been rescheduled for 9:30 am

“Nxt Level Savior”

First… do db thrusters continuously until each person takes a turn at doing 10 burpees.

Then 7 rounds of:

10 Jump squats
10 KB swings
10 Sit ups
10 KB high pulls

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“Success does not consist in never making blunders, but in never making the same one a second time.” ~ Josh Billings

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The Truth about Fat Burners

ROD 052410

ROD

Monday, 24May10

 

Good Morning 5:30 am class

For time:

75 Hang squat clean thrusters
Burpees every minute on the minute

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11:00 am class

50-40-30-20-10 reps for time of

Squats
DB push press
Sit-ups (feet unanchored)

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Strongman Monday class

For this kettlebell workout, perform for time, 3 rounds

50 Kettlebell swings

40 Kettlebell jump squats (slow and controlled)

30 Kettlebell goblet squats

20 Kettlebell single leg deadlifts (10/r 10/l)

10 Kettlebell squat thrusts

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No matter whether this is real or not – next time you’re on the beach early in the morning – try it! Remeber your running with good form, quick feet & on the forefoot – nice! Oh don’t forget the water resistant sneakers.

ROD 043010

ROD

Friday, 30Apr10

 

Simplicity

21-18-15-12-9-6 reps for time of:

Heavy dumbbell thrusters
Push-ups
Sit-ups

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Just as your car runs more smoothly and requires less energy to go faster and farther when the wheels are in perfect alignment, you perform better when your thoughts, feelings, emotions, goals, and values are in balance. – Brian Tracy

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Who decides what our children are eating? Here’s a glance at how it’s done.

ROD 042910

ROD

Thursday, 29Apr10

 

Tabata Boxing

A timed 2 min of WORK at each station.  The last 30 seconds of each station everyone will do a abs exercisies called out by the trainer such as V’s, Planks, Bicycles, Leg raises, Crunches …… 

No rest between stations. …NO REST…. We want 100% maximium effort

• Box jumps
• B-A-G
• 1/2 Burpees
• Wall Ball 
• B-A-G
• Hit Mitt
• KB High-Pull 
• B-A-G
• DB Thrusters
• Med Ball rotations

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“Obstacles don’t have to stop you. If you run into a wall, don’t turn around and give up. Figure out how to climb it, go through it, or work around it.” – Michael Jordan

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We made the SI Advance…check it out!!!!

http://www.silive.com/southshore/index.ssf/2010/04/sweat_strain_and_get_stronger.html

ROD 040710

ROD

Wednesday, 07Apr10

 

Burpee Swing Sit-up & Run

5 rounds for time of:

20 burpees
100 meter run
20 kettlebell swings
100 meter run
20 sit ups

The fitness doctor is in: nutrition guru Scott Connelly writes your prescription for more muscle and less fat – Active Nutrition – food habits

A new year is in the offing, and doubtless your resolve to get your perfect body is beginning to harden. MEN’S FITNESS has decided to take advantage of your current determination, so we sat down with Scott Connelly, M.D., the founder of Met-Rx and a leading expert on fitness and nutrition. Having spearheaded the protein boom of the 1990s–bringing the Promethean-ripped physique within reach of the average guy–Connelly has a unique perspective, as well as a few new ideas, for those interested in losing fat and gaining muscle. The author of the new user-friendly tome Body Rx has some hard-core nuggets of nutritional wisdom you can put to use as soon as you finish this article.  Continue reading…

 

Run Corrections, CrossFit Newport Beach – video [wmv] [mov]

Below is an interview with two of Crossfit’s first Ladies. The interviewee, Eva T., and the interviewer, Nicole,  are both original CrossFit women back when Crossfit was still in it’s infancy. There are benchmark exercises named after them. These women have professional positions in the Crossfit organization.

Nicole Interviews Eva T – video [wmv] [mov]

“Among Weathercasters, Doubt on Warming“ by Leslie Kaufman, The New York Times

ROD 032410

ROD

Wednesday, 24Mar10

 

7 sets of 10 with a heavy bell!!!

For time: do 7  rounds of 10 reps of each movement.

1. Kettlebell swings
2. 1 kettlebell racked squat
3. Push ups
4. Reclines
5. Knees to chest

 

Acute lower back pain Severe low back pain usually comes on suddenly and caused by a minor movement such as bending over. The pain may increase over a couple of hours as inflammation develops. The pain is usually in the lumbar area of the spine but can radiate into the buttocks. What can be done for severe or acute lower back pain? Get into a position of least pain. Suitable positions may be lying on the back (supine), on the front (prone) or on the side. Whatever the most comfortable position for the patient is best. If it hurts dont do it. Avoid movements or positions that make the pain worse. Bed rest may help but not for more than two days as resting for too long can make back injuries worse. Often movement is needed after the initial pain and inflammation has gone. Taping the lower back can relieve pain and give support, as can use of a specialist back support belt or back brace. The doctor may prescribe NSAID’s (non steroidal anti inflammatory drugs) to relieve pain and muscle spasm. Electrotherapy can be used to relieve pain. For example TENS (electrical stimulation) or magnetic field therapy or ultrasound therapy may be helpful. Avoid sitting in the same position for long periods of time. Very light massage techniques may help reduce pain. Use of an inversion table to apply gentle traction may also help relieve symptoms. Once the severe back pain symptoms have gone then the patient is usually treated as if having mild to moderate back pain and more intensive treatments can be started. Mild or moderate lower back pain Mild or moderate lower back pain is the type of pain that would be associated with chronic or long term back problems. Longer term back pain is usually caused initially by an injury, usually to the joints in the back but over time other structures in particular soft tissue such as muscles contribute to the pain. Muscles will tighten up in response to a back injury and if left they can tighten, weaken or adaptively shorten causing changes in posture or movement which then also make the condition worse Symptoms An aching pain that may be constant or come and go. Pain may be on either side, both sides or in the middle. A common complaint is that the pain is in a band all the way across the lower back. There may be pain in the buttocks or hamstrings as well. A reduced range of motion. The ’slump test’ may increase pain or show restricted movement. Tenderness over the spinus processes. Hypomobility (lower than normal mobility) in one or more of the intervertibral segments. Muscle spasms in the lower back and buttocks. Treatment Identify possible causes including: Hyperlordosis (increased curve in the lower back) Scoliosis (an S shaped spine) Poor posture while sitting. Poor posture while standing. Pelvic instability. Bad lifting techniques. Sleeping in a bed that offers poor support. Reduce pain and inflammation through ice, NSAID’s, electrotherapy and rest. Restore full range of movement. Increase flexibility and strength. Return to full sports specific fitness.
Because there are so many causes of back pain and so many back pain conditions and injuries no single treatment programme is going to work for everyone. Some methods may work best for some people, most would benefit from a combination of treatment methods and approaches.It is often possible to make a diagnosis for patients with the following conditions: Fractures through direct trauma. There is often soft tissue injury associated with this kind of injury also. Nerve route compression with pain radiating down a specific part of the leg. Spondylolysthesis or stress fracture of the pars interarticularis. Spinal canal stenosis (more usually seen in older athletes). The above conditions are thought to account for less than 10% of lower back pain. Back pain can be categorised into severe or acute low back pain and mild to moderate low back pain. Most people have mild or moderate low back pain.

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