WARM UP: 2 ROUNDS: 10 AIR SQUATS, 10 PASS THROUGHS, 10 GOOD MORNINGS, 10 PUSH UPS, INCHWORM, 10 RAPID FIRE BOX JUMPS
SKILL: GHD HIP EXTENSION, GHD BACK EXTENSION
SHOULDER PRESS
3-3-3-3
THEN
ROW 1000 M FOR TIME
One of the great things about the GHD is it's ability to train your body through trunk/hip flexion and extension in a safe manner (ie..not under load). Many people lack the awareness in their own body to be able to tell whether their back is arched or rounded out. Many people lack the ability to control their body into and out of those flexed and extended positions. The GHD can help teach people how to first feel those positions, and then strengthen them. We highly encourage you all to use the GHDs in your personal warm ups and post workout. Just make sure that you know the movements and start out with very low volume of reps until you build a capacity!
Box jumper sets the pace. Box jump reps wont count. Teammate number 1 will start with box jumps, number 2 on kb swings, number 3 on push ups, number 4 on rest. When number 1 finished box jumps he moves to kb and starts counting where that person left off. KB swinger moves to push upper and starts counting where he left off. Push upper goes to rest. Rester goes to do 20 box jumps.
CROSSFIT 801 KIDS! GETTING STARTED THIS WEEKEND ON A MORE REGULAR SCHEDULE! CLICK ON THE CROSSFIT 801 KIDS TAB ABOVE FOR ALL OF THE NEWS AND UPDATES YOU NEED!
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MOODY'S BOX JUMP!!!
By the way...he picked this song...it swears...sorry!
Do you know why it's such an important supplement?
Check out this article from CrossFit Verve.
Why take fish oil?
Humans evolved on a diet with about a 2:1 ration of omega-6 to omega-3 fatty acids. Today the average ratio is 10:1. We get a tremendous amount of omega-6 in our diet because it is prevalent in the vegetable oils used in so many of our processed foods. The oils with the highest ratios are safflower and peanut, but others used extensively by the food industry include soybean, cottonseed, sunflower, sesame and corn oils. Oils high in omega-6 have been shown to be harmful to our health because it promotes the development of heart disease, skin cancer, and diabetes and it contributes to inflammatory conditions such as arthritis and asthma. Omega-6 also prolong and contribute to the muscle and tendon inflammations prevalent in athletics.
Omega-3 fatty acid, on the other hand, counteracts the negative health consequences of omega-6. For the athlete, the benefits are a greater release of growth hormone during sleep as well as improved aerobic metabolism. Omega-3 also reduces muscle soreness and speeds recovery.
Both plant and animal foods contain omega-3 fatty acids. The amount in plants is small and must be chemically altered by the liver to make it usable. Animal foods however provide a more readily available source of omega-3, because it's structure need no further modification in the human body.
The active ingredients in omega-3 that are responsible for it's beneficial effects are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Check your labels and make sure that your fish oil contains these two ingredients.
-adapted from "The Paleo Diet for Athletes", Loren Cordain, PhD
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"Our thoughts and imagination are the only real limits to our possibilities."
WARM UP: 2 ROUNDS: ROW 250, INCHWORM, 10 AIR SQUATS, 5 GOBLET SQUATS, 10 RAPID FIRE BOX JUMPS
SKILL: PUSH PRESS (ESPECIALLY AS IT APPLIES TO WALL BALL)
10 ROUNDS
5 BURPEES
7 DEADLIFTS 185/135
10 WALL BALLS
NEWS!! LISTEN UP!!
We are so excited that you all have brought in SO MANY new people the past month! We had 6 new people yesterday alone! 801 welcomes them all with open arms as you all know. But, our commitment is to excellent training as well.
We wanted to let you know that we will be working on some new programs to welcome in all of these new friends while alleviating some of the madness that has been created in the regular classes.
Thank you all for being patient. We are honestly just learning as we go...and are trying to do the best we can to give you all the best training and experience possible!
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"Ironically, to enjoy success you must not focus on it. Rather, you must focus on the process that produces success."
ONE PERSON WORKS AT A TIME AND MUST COMPLETE AT LEAST 1 ROUND BEFORE THEIR PARTNER GOES. IT IS UP TO THE TEAM IF THEY WANT TO DO MORE THAN ONE ROUND PER TEAMMATE AT A TIME.
Monday, February 8, 2010 at 01:44AM 
