16 KB Swings
12 KB Squats (left arm)
12 KB Snatches (alt arms)
24 Sit-ups
12 KB Squats (right arm)
16 Wall ball shots (20/14)
Run 150m w/ wall ball
August 29, 2014
The Science of Fats
The Science of Fats:
What’s the Difference Between Saturated,
Unsaturated, & Trans-Fats?
Most of us have heard the terms saturated, unsaturated, and trans-fat used before. If you aren’t sure exactly how they differ or which fats are found in certain types of foods this is a good place to start. Fatty acids are characterized as either saturated (solid at room temperature) or unsaturated (liquid at room temperature) based on the presence of double bonds in its structure. If a molecule contains no double bonds, it is considered saturated. If it contains one or more double bonds, it’s said to be unsaturated. (See image below).
Tran-fats are unsaturated fats that have been chemically engineered to become saturated fat. For example, vegetable oil, which is liquid at room temperature, undergoes a process that changes the molecule to make it saturated (solid at room temperature), turning it into margarine. This process makes foods less prone to spoilage.
Although trans-fats occur naturally in trace amounts in some meat and dairy products, the majority of them are often found in highly processed foods, fried food, stick margarine, commercially baked foods like donuts, cookies, and crackers. They are used to make these more shelf stable. In addition, they have been shown to raise LDL (bad) cholesterol and increase the risk of heart disease. The Institute of Medicine (IOM) has concluded that there is no safe level of consumption of artificial trans-fats. The IOM also recommends that consumption of trans-fats be as low as possible while consuming a nutritionally adequate diet.
Food Sources of Unsaturated (healthy) fat include:
Unsaturated fat, also referred to as essential or “good fat” can have beneficial effects on our health including acting as an anti-inflammatory, improving cholesterol or lipid values, and better heart health. These good fats are found in mostly plant sources like nuts, seeds, oils, avocado and olives, with the exception of fatty fish like salmon.
Food Sources of Saturated (unhealthy) fats include:
Saturated fat, which can have negative health consequences when eaten in high amounts over a period of time, can contribute to an increased risk for heart disease, stroke, and abnormal cholesterol or lipid values. It’s found in meat, cheese, animal products and processed food like baked goods or chips, as well as tropical oils like palm and coconut oil.
Too much fat, saturated or unsaturated, is stored in the body and can lead to gain weight which can increase the risk for other adverse health problems. Protein, carbohydrates, and fat are all important components of a healthy diet, but must be eaten in balance and moderation. Eat responsibly!
6 Rounds
Wall sit
3 Toes 2 Bar
3 Box jump overs 30/24
3 Power snatches 95/65
Sprint
3 Power cleans 95/65
3 Box jump overs 30/24
3 Wall walks
Block Strength
Every minute, on the minute, for 10 minutes:
Back Squat x 2 reps
*Sets 1-2 – 55%
*Sets 3-4 – 65%
*Sets 5-6 – 75%
*Sets 7-8 – 80%
*Sets 9-10 – 85%
Every minute, on the minute, for 10 minutes:
Shoulder Press x 1 rep
(Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+)
Immediately followed by…
Every minute, on the minute, for 10 minutes:
Push Press x 1 rep
(Start with last attempted Shoulder Press and build from there on the minute.)
Endurance: E2mom/6 Rounds Row for max calories (rest1min between)
August 28, 2014
3min to complete
40 Thrusters 75/55
5min AMRAP
6 Push press 75/55
4 Strict pull-up
-Rest 2min-
3min to complete
40 Overhead squats 75/55
5min AMRAP
6 SDLHP
4 HSPU
Skill: Back squat: 3/3/3/2/2/2
Block Strength (active recovery)
Three sets of:
Row 100 Meters
Rest 30 seconds
Two sets of:
Row 150 Meters
Rest 60 seconds
One set of:
Row 300 Meters
Rest 2 minutes
Two sets of:
Row 150 Meters
Rest 60 seconds
Three sets of:
Row 100 Meters
Rest 30 seconds
August 27, 2014
A) Every 90 sec (5 rounds)
1-Hang clean
1-Power clean
1-Squat clean
25 Russian twists
B)
13 Front squat (75-85% of max squat clean)
100m overhead plate carry (45)
11-Front squat
100m overhead plate carry (45)
9-Front squat
100m overhead plate carry (45)
Block Strength
Every 2 minutes, for 20 minutes (10 sets):
Power Clean x 1 rep
(these should look like your clean, but received above parallel…they should not look like you are imitating a starfish or performing a weighted jumping jack)
Loading per set (by %): 50, 55, 60, 65, 70, 75, 80, 80+, 80+, 80+
Every 2 minutes, for 16 minutes (8 sets):
Front Squat
*Set 1 – 2 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Sets 5-8 – 1 rep @ 92-95%
August 26, 2014
Nutrition Challenge Winners!!
Congratulations to ALL of our nutrition challenge participants! Everyone had fantastic results and should be happy with their progress.
Here are the official winners by category:
Female- Muscle Gain
1st place: Liz B.
2nd place: Abby L.
3rd place: Claudia M.
Picture coming soon.
Male – Muscle Gain
1st place: Eddie O.
2nd place: Ryan E.
picture coming soon.
3rd place: Montry S.
picture coming soon.
Female- Fat loss
1st place: Natalie G.
picture coming soon.
2nd place: Katie F.
3rd place: Courtney H.
picture coming soon.
Male- Fat Loss
1st place: Russ B.
picture coming soon.
2nd place: Moses M.
3rd place: Seth M.
picture coming soon.
Winners please see Joe for your prizes.
1st place: Free month box membership
2nd place: Reebok Nanos
3rd place: protein powder + shaker cup + t-shirt
Kevin
3 rounds for time of:
185-lb. deadlifts, 32 reps
32 hanging hip touches, alternating arms
800-meter running farmer carry, 15-lb. dumbbells.
Navy Special Warfare Operator 1st Class Kevin Ebbert, 32, of Arcata, California, assigned to an East Coast-based Naval Special Warfare unit in Virginia Beach, Virginia, died Nov. 24, 2012 in Uruzgan Province, Afghanistan, while supporting combat stability operations. Ebbert is survived by his wife, Ursula Ebbert; mother, Charlie Jordan; sister, Samantha Ebbert Martinez; stepsisters, Amy Funk and Kate Renner; stepfather, Mark Ritz; and grandfathers, Richard Ebbert and James Jordan. He was preceded in death by his father, Jeffrey Ebbert, a retired Navy SEAL.
Block Strength
Five sets of:
Narrow-Grip Overhead Squat x 3 reps @ 3311
Rest 2-3 minutes
This is the last week we’ll work on these holds. Go as heavy as possible in the narrow-grip position you have found to be most stable.
Bench Press
*Set 1 – 5 reps @ 65% of tested 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 2 reps @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 8 reps @ 80%
*Set 8 – 8 reps @ 80%
Rest exactly 2 minutes between sets.
Endurance
5min running clock: Row 1000m then muscle up +2 dips
5min running clock: Run 800m then chest to bar pull-ups
August 25, 2014
“Filthy Fifty”
For Time:
50 Box Jumps (240
50 Jumping Pull-ups
50 Kettlebell Swings,( 1 pood)
50 Lunges
50 Knees to Elbows
50 Push Presses (45 pounds)
50 Back Extensions
50 Wallball Shots (20 pounds)
50 Burpees
50 Double-Unders
Block Strength
Every two minutes, for 12 minutes (6 sets):
Hang Snatch (mid-thigh) + Snatch @ 80-85% of 1-RM Snatch
Every 2 minutes, for 10 minutes (5 sets):
4-Stop Halting Snatch Deadlift @ 95-105% of 1-RM Snatch
(Pause for 3 seconds at each of the following positions: 2″ off the floor, mid-patella, mid-thigh, “pockets”/high hang – USE STRAPS)
Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
Back Squat
*Set 1 – 6 reps @ 60% of 1-RM
*Set 2 – 4 reps @ 70%
*Set 3 – 2 reps @ 80%
*Set 4 – 6 reps @ 70%
*Set 5 – 4 reps @ 80%
*Set 6 – 2 reps @ 90%
*Set 7 – 4 reps @ 85%
*Set 8 – 4 reps @ 85%
Same loads as last week for those that missed any lifts. If you made all lifts last week, you may increase the weight – but do not increase by more than 3%.
Endurance: Row 2k
August 24, 2014
Organic?
What does organic really mean?
Once upon a time we had to search far and wide for organic food options and now they are everywhere. What is the deal with organic foods? The word “organic” refers to a specific growing and processing method. In order for a product to be sold and labeled organic, it must first meet all the USDA regulation requirements and be certified organic by a USDA-accredited certifying agent. Some requirements include: using organic seed, no prohibited substances applied (USDA has a list), the use of genetic engineering, ionizing radiation, and sewage sludge is prohibited, animal feed must be 100% organic, and animals may not be administered hormones or antibiotic for any reason. There are a few exceptions: any producer who sells less than $5,000 in one year and any food establishment who sells organic food do not need to be certified.
There are also special labeling for products that contain multiple ingredients:
100% organic: All ingredients used must be organic.
Organic: At least 95% of the ingredients must be organic.
“Made with organic ingredients”: At least 70% of the ingredients must be organic.
Products that contain less than 70% of organic ingredients may not be labeled as organic, but the specific organic ingredients may be specified as organic.
Now that we know what organic means, do not get confused with marketing wording such as: “all natural,” “home grown,” “off the vine,” “fresh,” “free-range,” “hormone free,” or “grass fed.” Although these words are appealing they are NOT the same as organic! When shopping remember to read food labels carefully and look for the USDA organic label.
Source: U.S. Department of Agriculture (www.usda.gov)
August 23, 2014
21min AMRAP
6 S2O 135/95 (adv axel bar)
9 Burpee deadlifts 135/95 (adv axel bar)
12 Box jump overs 24/20
15 Russian swings 70/53
Sprint 150m
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