Push Press 3×5, then:
75 KB Swings for time
View this week’s upcoming programming including tips to make every workout challenging and fun!
Post thoughts and results to Beyond the Whiteboard.
Push Press 3×5, then:
75 KB Swings for time
Back Squat 3×5, then:
4 Rounds for time of
20 DB Push Jerks
Compare to 090309
Are artificial sweeteners good for you? There’s plenty of conflicitng information out there about whether no-calorie sweeteners cause health problems like cancer, but many people believe that the benefits of using a no-calorie sweetener instead of glucose or high fructose corn syrup outweigh the potential negatives. An interesting study published earlier this year brought light to a little known phenomenon that no-calorie sweeteners can cause a similar insulin spike to real sugar in many people, causing us to store fat and get hungry quicker. This lends credence to the saying “If I even look at sweets I get fat”, as just tasting or looking at sweetened foods will cause some people to release insulin. So unfortunately for many people, the fact that their diet soda has zero calories doesn’t help in fat loss, as the sweetness of the soda alone is enough to cause the body to store calories as fat. This has had a big impact in my life as I’ve used Splenda off and on in my coffee for the past 3-4 years, and am trying to kick the habit! So if you’re trying to lose weight, cutting out diet sodas and artificial sweeteners might be something that’s holding you back, try cutting them out for 2 weeks to see if you notice any benefits like increased fat loss or increased energy throughout the day.
Our online store is now up, just in time for the holidays! We also have the “original” CFSP shirts on-hand for $15. Gift certificates are also available.
5 Rounds for time:
30 Box Jumps (24″/20″)
30 Wallball Shots (20#/14#))
Snatch 1-1-1-1-1, then
Overhead Squat 3×5
Mark’s Daily Apple has a rant on why grains are a completely unnecessary part of a healthy diet, along with the common reasons people say you need to eat grains, all of which are misguided at best. My favorite reason commonly cited that grains are good for you are that they have a lot of fiber, and we all need fiber! This is completely ridiculous of course, but cited almost 100% of the time when someone tries to defend eating “whole grains”. Don’t get me wrong, I eat grains from time to time, and there’s nothing wrong with having them occasionally (assuming you’re not gluten intolerant), but they’re by no means a primary source of caloric intake in our household, and I’d recommend doing your research on the true benefit of grains instead of just trusting the cereal companies and government food pyramid before your next bowl of Grape Nuts.
AMRAP (As many rounds as possible) in 20 Minutes:
Post # rounds completed.
Did you pick up your new CFSP Performance Log yet? A big thanks to CrossFit Invictus for the design ideas! The first section has space for goal setting, enough for 6 in a year. What are your fitness goals – fat loss, increased endurance, increased strength? The best way to improve is to have SPECIFIC goals that can be attained in your desired timeline, and a plan to meet those goals. A common goal is fat loss. Using that example, one might say she wants to reduce her bodyfat percentage (estimated) from 30% to 25% in 3 months. That’s a solid goal that will be challenging but is doable. Next would be to develop a plan for meeting that goal, e.g. CrossFit 3 times a week, take the dog for a 30 minute walk 3 times a week, and participate in a sport 1 time a week. Add in a specific nutrition plan, e.g. strict Paleo for 30 days followed by 90% strict Paleo with 2 non-Paleo meals a week, and you have a specific, measurable, and attainable goal with a plan to meet it. So think about the progress you’ve made since you started CrossFit, where you want to go with your fitness and overall health, and set some goals for the next 3, 6, or 12 months!
1 minute of each exercise followed by 30 seconds rest for 5 rounds of:
Rest 1 minutes between rounds, post # reps for each round.
A short NY Times article on pushing past the pain of a race, how to train for it and how to do it during your race. Those of you who CrossFit might be somewhat familiar with that feeling!