Wednesday 030312

Wednesday 030312

If you are doing something you do not enjoy,
such as a certain type of work because you
need the money for school, your family, or whatever,
and find yourself complaining and feeling hard
done by, then you are enduring a life of conflict.
You either have to change your thinking or your job.
When you choose to do something for a certain
benefit such as money, complaining while you are
doing it is, of course, a waste of energy and time
and is self-destructive.

Philip Winkelmans

Ketogenic diets and epilepsy

Back ground on ketogenic diets as therapy

Thanks to Brian Mulvaney

Wod Type: Main Site Daily WODs

Movements:

Competitions:

Source: www.crossfit.com

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Friday 240614

"The Chief" in honor and recognition of all past and present CPOs

Max rounds in 3 minutes of:
3 power cleans
6 push-ups
9 air squats

♀ 95 lb
♂ 135 lb

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles to comments.

Compare to 230506.

Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, "The Chiefs" have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the U.S. Navy, we thought it appropriate to inaugurate "The Chief" in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission, and devotion to country.

Scaling:
Today we have a benchmark workout that was introduced in September of 2008. The goal is to choose options that allow you to perform at least 3 rounds per cycle. The load of the barbell should be relatively light and allow for touch-and-go reps. Push the gas pedal down on this workout and try to hang on while maintaining full range of motion for each movement. Can anyone reach 30 rounds? Less-experienced athletes should reduce the load and the total number of cycles. Let’s get after it today!

Intermediate option:
Max rounds in 3 minutes of:
3 power cleans
6 push-ups
9 air squats

♀ 85 lb
♂ 125 lb

Rest 1 minute. Repeat for a total of 5 cycles.

Beginner option:
Max rounds in 3 minutes of:
3 power cleans
6 push-ups from the knees
9 air squats

♀ 35 lb
♂ 45 lb

Rest 1 minute. Repeat for a total of 3 cycles.

Resources:
The Power Clean
The Push-up
The Air Squat

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by RXdPhotography at WIT London.

Monday 240415

For time:
40 ground-to-overheads with the ruck
1,600-meter ruck
30 ground-to-overheads with the ruck
1,600-meter ruck
20 ground-to-overheads with the ruck
1,600-meter ruck

♀ 30 lb
♂ 45 lb

Post time to comments.

Scaling:
Today’s workout is meant to be a grind. The load of the ruck should allow you to complete at least 15-20 unbroken reps of the ground-to-overheads and to keep moving on each of the rucks. Newer athletes should move at a march pace and reduce the distance to complete each ruck in no more than 11 minutes. If you’re more experienced, feel free to pick up the pace.

Intermediate option:
Same as Rx’d

Beginner option:
For time:
20 ground-to-overheads with the ruck
800-meter ruck
15 ground-to-overheads with the ruck
800-meter ruck
10 ground-to-overheads with the ruck
800-meter ruck

♀ 10 lb
♂ 15 lb

Resources:
Get GORUCK Ballistic Trainers™
An Intro to Rucking — Get Started

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Nick Schrein for GORUCK in Atlantic Beach, Florida.

Monday 010226

If nobody minds, we'll give the legs a little break today-

How many pull-ups can you do in an hour?

Success comes here by pacing and not going to failure on any set.
Rankings will be by weight class.

Don't be foolish and fill in with any met-con (cardio) or other work.
You don't know what looms! Also, if you're current with the path
the other athletes have been following and your intensity has been
worthy of your best efforts you are long overdue for a reduced
metabolic load.

Our "Workout of the Day" is engineered with great dilligence to care for
ALL of your fitness needs. If some days seem too easy that is because
workouts either before or coming are tortuous and the backing off is
warranted. We are feeding you a regimen that represents the ultimate
challenge for the world's best athletes.

If you are concurrently training for sport, like most of our athletes, temper
your efforts to allow for successful sport training. This is a learned skill
requiring a finely honed sense of self. On the days when your sports
training regimen is lighter, tear it up with our strength and conditioning
workout. On days when your sports training regimen is tough, moderate
your efforts. Many of our athletes are able to engage the "Workout of the Day"
right up to and during competition by just "going through the motions" while
still "doing" the daily workout.

Again, the "Workout of the Day" is designed to accomodate additional sport
training, recreational activity, or stand alone by simply modulating the intensity
of your effort. If you need help with this concept email at [email protected]
and one of our coaches will gladly help you come to terms with this.

Wednesday 120404

155 pound Squat Clean and Jerk, 30 reps

The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable.

Brian Quinlan 3:34, Emily Pale (105lbs) 3:48. Post time to comments.

Compare to 101031.

Wednesday 030312

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