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W.O.D.

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SWOD: Snatch balance 3/3/2/2/2 (aim to use more weight than your 1RM squat snatch for the sets of 2)

WOD:

12-10-8-6-4-2

Jumping Lunges

CTB Pull-ups


Come show your support for our CFMG competitors at the Battle at the Barracks

CFMG 101 Program on Sunday Jan. 20

Make You Life Better: Get Horizontal

Why I train

 



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Same time domain as a UFC fight but you won't get punched in the face!


“Fight Gone Bad”

1 min Wall ball shot (20#) (reps)

1 min Sumo deadlift high pull (75#) (reps)

1 min Box jumps (20”) (reps)

1 min Push-press (75#) (reps)

1 min Row (calories)

1 min Rest (done together)

-3 rounds for total reps and calories-

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Please arrive early so that we can place everyone into their FGB group.


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Demand more of yourself!


Deadline to order form J&J Grass Fed Beef is Wednesday at 11pm.

CFMG 101 Program on Sunday Jan. 20




SWOD: Back squat 6/6/6/6/6 (all sets should be done with 80% or more of your 1RM)

A1) Hang muscle clean 5/5/5/5 (remember not to move your feet or re-bend your knees)

Rest 30 sec.

A2) Plank hold 60 sec. x 4 sets

Rest 30 sec.

A3) Kipping/Butterfly pull-ups, max unbroken reps x 4 sets (post total reps)

Rest 1 min

Try and maintain the programmed rest periods, so if training with a partner or two you may need to stagger starts.


Struggling with double unders, kipping pull-ups and/or kipping ring dips? Sign up for our CFMG 101 session today! Reserve your spot HERE.


Hang Muscle Clean

Rich Froning Jr. So-Called Life: Parts 1-5

Open Gym 9am-Noon

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Partner WOD:

In teams of two: 6k row

Partners will switch between rowing and resting after each 500m interval until they have completed a 6k row.

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WOD:

AMRAP in 6 min

5 OHS (95#/65#)

10 Games standard box jumps (30”/24”)

Rest 2 min

AMRAP in 6 min

200m run

15 Sit-ups

Rest 2 min

AMRAP in 6 min

10 Wall ball shots (20#/14#)

5 Bar muslce-ups (Sub. = 10 Pull-ups)

Try and maintain constant movement for each 6 min AMRAP. This means you have to find an appropriate pace, don’t come out of the gate to fast.


Getting Better

A Day-by-Day Guide to your Whole30

Paleo Power Lunch


WOD:

OTMEM for 15 min

3 Clean and jerks (165#/105#)

4 Alternating leg pistol squats (sub = 8 air squats)

Mobility:

A1) Shoulder distraction 1 min on each arm x 2 sets

A2) Downward dog pose 30-45 sec x 2 sets

For the clean and jerks pick a weight you can use that will allow you to do the 3 reps unbroken. Aim to maintain the same pace (+/- 2-3 sec.) for each round.


Announcing our first CFMG 101 Session! Join us on Sunday Jan. 20 (9am-Noon) for our first CFMG 101 Session. We will be focusing on double unders, kipping pull-ups, and kipping ring dips. Please sign-up HERE.


Paleo Treats will be paying us another visit on Saturday Jan. 12 from about 8:30am-Noon. Be sure to come in and sample their amazing products. We have also teamed up with Paleo Treats and they are offering 5% off any of your purchases as long as you order through our site HERE.


The Truth for Tall Lifters

Bars Behind Bars


Skill: We will spend about 10 minutes working on the following: Handstand walks/Supported handstand hold (30-60 sec.)/Supported headstand hold (30-60 sec). Pick one or two to work on depending on skill level.

WOD:

1000m run

100 Push-ups

10 Power snatches (135#)

-For time-

(20 min cap)

This is a main-site WOD from 12/29/12. For the push-ups break-up the 100 reps into manageable sets with minimal rest between sets. Keep a quick pace for the 1000m run, almost treat it like a time trial. You arms will be pre-exhausted for the snatches but aim to complete them with no more than 2 sets.


Announcing our first CFMG 101 Session! Join us on Sunday Jan. 20 (9am-Noon) for our first CFMG 101 Session. We will be focusing on double unders, kipping pull-ups, and kipping ring dips. Please sign-up HERE.


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My So Called Paleo Life

By: Jasmine Scott

I’ve been asked a lot lately about my diet—what I eat and how much.  My goal in this brief and hopefully concise write up is my take on a no-nonsense busy person’s approach to eating like an athlete.  During the holidays everyone is probably a little busier than usual and likely having to feed some friends and family as well.

Why Paleo?

Let me say first, that yes I do consider myself paleo.  You’ve no doubt heard the benefits of paleo touted numerous times (too many if you don’t buy into it).  For me it’s simple—I feel better during the day, I feel my muscles recover quicker, and oh I do look better with my clothes off.

Everyone’s got a slightly different take on paleo and cheat days.  Here’s mine in a nutshell.  First, I focus on eating meat, veggies, some nuts, little fruit and no sugar.  That means I don’t eat grains (I mean none, not even the gluten free, quinoa, rice whatever that’s at the health food store).  I also do not eat dairy.  For a few reasons but mainly it bothers my tummy.  I also do not do any artificial sugar—that’s right no honey, no agave, and no stevia/nutria-sweet/splenda/other chemical nonsense.  These sugar substitutes cause the exact insulin response in your body as sugar and white bread does.  So I avoid them.  That does mean that my drink options are limited to water, tea, and wine or beer when I choose to splurge.

I think the key to paleo is to understand it’s a lifestyle choice, commit to it, and realize that you are going to break some rules here and there.  That’s how life works.

Going Paleo is Hard but it’s Worth It

The main thing I had to get used to with paleo was the 2 weeks of the “carb flu.”  I am not going to lie, if you haven’t gone through this gauntlet it sucks.  You feel tired, easily confused, and hungry.  Do it and don’t look back.  The other issue I had to get used to was strangely what other people would think about my food choices.  I don’t tell people I’m paleo, I don’t try and explain myself, I just order what I want to eat and NEVER feel pressured to eat what I think they want me to eat or what they are trying to get me to eat.  Remind yourself that in order to reach your highest potential as an athlete, you can’t be derailed by peer pressure (real or perceived!).

I Know You’re Busy, Here’s How to Incorporate Paleo

Ok, so how do you do all of this as a busy person who doesn’t spend all day focused on training?  I would love to tell you that Bill and I super organized, cook all of our meals on Sunday, and spend the week eating delicious meals from Tupperware.  That’s not even close to how it actually works for us.

I have set out the following goals for each meal: plenty of protein, vegetables and fat.  Many people who “try” paleo are afraid of eating fat.  This is key to being successful at this lifestyle.  You have to embrace the fat.  It’s a great source of energy, and it will fill you up (especially if you’re in the “carb flu” stage).  I make specific arrangements to eat fat at every meal.  I am selective, though.  Some easy sources are: coconut oil, coconut milk, avocados (including guacamole thank goodness), almond butter, and any fat that’s part of your protein.

High quality protein is important—I won’t eat a bunless burger from McDonald’s—but I also don’t exclusively eat the grass-fed stuff.  Basically, I still consider the meat touted as high quality at the grocery store as good enough for consumption. There are all kinds of delicious meats at the grocery store.  Bill does a great job of picking up some meat on the way home from work.  Then he either gets creative with marinade (no sugar) or finds a quick recipe online.  We use our grill a lot.

I lift weights in addition to completing Crossfit WODs regularly.  When I am not injured, I find that I not only need more food but I also need to eat sweet potatoes, yams and squashes.  For me, these have been fantastic sources of whole food.  I love pumpkin, spaghetti squash, acorn squash and butternut squash and pretty much anything made with sweet potatoes or yams.  Be discerning when you buy a pre-made dish with one of these from the store, as they will often have needless added sugar.  And yes, sometimes Bill will add honey and cinnamon to acorn squash and it is delicious.

Shopping Paleo

I will say that I don’t do most of the shopping.  So this paragraph is from Bill’s experiences.  Bill stops at the grocery store nearly every day.  He likes this approach, because he can get something fresh and he can focus on one meal at a time.  Again, we’re not great planners.  So each meal he sort of creates on the fly at the store and hammer out details once he gets home.  He likes the Big Oven app (for iPhone and probably Android) a lot.  At the store he’ll punch in the type of meat he’s considering into the app and then it brings up a variety of recipes.  He also focuses on the outside perimeter of the store where the real food is.  Fruits, veggies, meat and eggs are almost always on the perimeter of the grocery store.  What lies in the middle is all processed gunk that will make you fat and sleepy.

Help, I Have to Eat Out, What Are My Options?

So when you’re out and about and have not packed a lunch or you need to pick up something for dinner because you’re running late, where do you turn?  I am actually hoping to get some feedback here.  But here’s what I’ve found:

Chipotle: salad with any type of meat.  I understand they use a small amount of soy oil in the final prep of their food and I don’t care.  Protein, veggies and fat (add the guacamole) and it tastes delicious.

Rubio’s: Fiesta salad with steak or chicken and—here’s the key—no chipotle white sauce.  You can add extra meat for $3.00 but hey, sometimes you need the protein.

Luna Grill (or any Greek place more or less): kebab of your choice of meat with no rice, no pita, extra salad.  They also have a salad option, but it comes with feta cheese, which I just don’t like.

Pick Up Stix: You’d think you could eat here no problem just by leaving out the rice.  Well, most of their meat dishes have meat covered in some sort of gross breaded substance and syrupy sweet sauce.  There are only a few dishes without the breaded substances and they are the chicken and vegetables, kung pao chicken (it has peanuts), and garlic chicken.  The same is true for the shrimp versions of these dishes.

In-N-Out:  As a lifelong resident of southern California, I grew up going to In-N-Out and am super excited about the protein option.  Amazing.  I get it “LTO” (lettuce, tomato and onion only—basically no sauce.  But if you say “no sauce” they will then ask you if want ketchup).  I do sometimes go for the double-double (with cheese) protein style.  So good.

Thai Food: We have a Thai food place nearby that’s happy to make our dishes with no rice and extra vegetables.  With the curries and the use of coconut milk, you’ll definitely still fill up from the meat and veggies.

Barbecue: This seems simple, but can be tricky.  We have a Brett’s BBQ right by us that has AMAZING barbecue that’s not covered in sauce.  I’m talking about beef brisket, shredded chicken and pork, smoke turkey and tri-tip.  We will get a little BBQ sauce on the side, because it is delicious.

Mexican: The toughest part for me about Mexican food is avoiding the salty delicious corn chips they put in front of you as soon as you sit down.  I have always loved tortillas, especially the hand made ones they have in Old Town.  Anyhow, if you can make it through those two obstacles, you’re home free because you can almost always order fajitas—a delicious paleo meal.

Slater’s 50/50: Seriously, this is meat heaven.  I love this place.  You can order any burger on the menu or make one up with a lettuce wrap.  I have, on occasion, been known to get the Peanut Butter Jealousy lettuce wrapped.  Yes, I realize peanut butter and jelly are not paleo, but it’s a calculated decision when I do it.

So when do I cheat?  I get asked that a lot.  The answer is two fold.  First, I have one cheat meal per week that usually includes desert.  Bill and I love getting gluten free pizza.  You can get it from Pizza Port (my favorite restaurant) or Leucadia Pizzeria if you live in the northern parts of San Diego.  I get the gluten free pizza because I am otherwise gluten free and don’t want a giant stomach-ache.  I will also drink at least one beer.  I really like beer.  And of course we get frozen yogurt with goodies loaded in.  Sometimes we’ll do Mexican food.  I do miss burritos—no so much the beans and rice, but definitely the tortillas.   We do this either on Saturday or Sunday night.  The second part of this answer is that about 4 times/week, I will eat dark chocolate after dinner.  I like the relatively fancy stuff like Ghirardelli or XOXO Chocolate.   I know it’s not really paleo and I’m over it.

Ok, so that’s my so called paleo life.  How about you?  What do you do?



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SWOD: Back squat 6/6/6/6/6 (all sets should be at 75% or more of your 1RM)

A1) Romanian deadlifts (RDLs) 5/5/5/5 (aim to use 75% or more of your 1RM deadlift)

A2) 30 seconds of max effort burpees x 5 sets (post total reps completed)

For the barbell movements use the suggested percentage as a guideline to picking what weight to use. During the burpees you should be moving with 100% effort.


Did you see our 2012 recap?

Stretching Doesn't Work

Paleo Chicken Pot Pie

 



Page 118 of 197

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