CROSSFIT AL ASAD

Classes @ 1030, 1130, 1500, 1900 @ the CFAA World Class tent

Active Stretch

Skill Warm up

15 Push Press 45/35
10 OHS 45/35
5 Snatch Balance 45/35

(Complete in this order)

WOD

"Nicole"

Complete as many rounds in 20 minutes as you can of:

Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

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Someone took the CF Al Asad Banner, if you have it or know who has it please return it to the tent. The banner belongs to Maj Frausto and SSgt McDowell is supposed to bring it back to him.

Rest Day

**** Come by the tent today @ 1130 for a clean out that is much needed after the last dust storm. ****



Has recovery from the intense or heavy WODs been slow? A crucial key to recovery is nutrition and is 80% of the battle to become an elite athlete. Is it tough to switch straight into a Paleo/Zone diet so here are some tips to help you start out.

1) Minimize or eliminate any sugar intake. Sodas, Gatorade, juices, desserts and even sauces like Heinz 57 are some examples. Look at the ingredient list and if syrup or sugar is in the first 3 ingredients, beware.

2) Good Carbs vs Bad Carbs. Americans load up on bad carbs (pasta, bread, cereal) and these carbs spike the insulin in the body which results in fat production. Eat empty carbs like broccoli, cauliflower, cucumber, vegetables mostly.

3) Eat smaller portions throughout the day. Your body is like a camp fire and you need to keep fueling it. You add too much wood, you create an inferno and cause damage. Too little and you won't be able to restore tissue from WODs, resulting in your body eating itself.

4) Which should I start first Paleo or Zone? For what we have available to us, chow hall, the Paleo diet is the easiest way to adhere to. Once you have mastered it and gone a MONTH without cheating, then you can combine it with the Zone measuring and create the elite athlete diet. There are many websites that will summarize both these nutrition plans for you. Worst case, follow what is said in Fitness in 100 words below.

If you want more information or have questions come by and CueBall (SSgt McDowell) will be glad to share with you.

Classes @ 1030, 1130, 1500, 1900 @ the CFAA World Class tent

Active Stretch

Skill Warm up

400M Run
5 Skin-the-Cat
20 Double Unders

WOD

"Elizabeth"

21-15-9

Clean 135#
Ring Dips

Elizabeth Demonstration CF.com

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Crossfit’s Third Fitness Standard

There are three metabolic pathways that provide the energy for all human action. These “metabolic engines” are known as the phosphagen pathway, the glycolytic pathway, and the oxidative pathway. The first, the phosphagen, dominates the highest-powered activities, those that last less than about ten seconds. The second pathway, the glycolytic, dominates moderate-powered activities, those that last up to several minutes. The third pathway, the oxidative, dominates low-powered activities, those that last in excess of several minutes.

Total fitness, the fitness that CrossFit promotes and develops, requires competency and training in each of these three pathways or engines. Balancing the effects of these three pathways largely determines the how and why of the metabolic conditioning or “cardio” that we do at CrossFit. Favoring one or two to the exclusion of the others and not recognizing the impact of excessive training in the oxidative pathway are arguably the two most common faults in fitness training.

Classes @ 1030, 1130, 1500, 1900 @ the CFAA World Class tent

***On the next Rest Day (Saturday), we would like anyone that is available to come out at 1130 to pull out all the gear and then clean out the tent.***

Active Stretch

Skill Warm up

10 Tire Flips
15 Box Jumps 24"/20"

WOD

Thruster:

1-1-1-1-1-1-1

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Crossfit’s Second Fitness Standard

The essence of this model is the view that fitness is about performing well at any and every task imaginable. Picture a hopper loaded with an infinite number of physical challenges where no selective mechanism is operative, and being asked to perform fetes randomly drawn from the hopper. This model suggests that your fitness can be measured by your capacity to perform well at these tasks in relation to other individuals.

The implication here is that fitness requires an ability to perform well at all tasks, even unfamiliar tasks, tasks combined in infinitely varying combinations. In practice this encourages the athlete to disinvest in any set notions of sets, rest periods, reps, exercises, order of exercises, routines, periodization, etc. Nature frequently provides largely unforeseeable challenges; train for that by striving to keep the training stimulus broad and constantly varied.

Classes @ 1030, 1130, 1500, 1900 @ the CFAA World Class tent

Active Stretch

Skill Warm up

5 MUs or Progressions
10 Clapping PUs
15 OHS 65#/45#

WOD

Five rounds for time:

30 GHD Situps
25 Back Extensions

Use tires in sub for GHD device. If you are not able to use the "GHD Device", ensure that situps are chest to knees and hands touch the ground overhead and sub 50 supermans for 25 back extensions.


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Crossfit’s First Fitness Standard

There are ten recognized general physical skills. They are cardiovascular/respiratory endurance, stamina, strength, flexibility, power, coordination, agility, balance, and accuracy. You are as fit as you are competent in each of these ten skills. A regimen develops fitness to the extent that it improves each of these ten skills. Importantly, improvements in endurance, stamina, strength, and flexibility come about through training. Training refers to activity that improves performance through a measurable organic change in the body. By contrast improvements in coordination, agility, balance, and accuracy come about through practice. Practice refers to activity that improves performance through changes in the nervous system. Power and speed are adaptations of both training and practice.

Rest Day



World-Class Fitness in 100 Words:

■ Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.

■ Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.

■ Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense.

■ Regularly learn and play new sports.

Classes @ 1030, 1130, 1500, 1900 @ the CFAA World Class tent

Active Stretch

Skill Warm up

15 Ring Dips
25 Ammo Can SDHP

Burgener Warm Up:

Step 1 - DL
Step 2 - DL, Shrug (open hips, shoulders to neck)
Step 3 - Elbows high and outside (Hang High Pull)
Step 4 - DL, Shrug, Triple extention(open hips, shrug, up on toes)
Step 6 - Muscle snatch (Hang, high pull, take the bar overhead)
Step 7 - Land OHS (Rack Position, dive under bar, landing in OH squat)
Step 8 - Connect all 7 steps.

WOD

"Barbara"

Five rounds, each for time of:

20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Post time for each of five rounds to comments.

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Pain a la CrossFit: Fast, high-rep, full-range movements are a potentially potent cause of DOMS. You probably don’t need me to explain that the major reason why DOMS is a recurring theme in CrossFit is the emphasis on constantly varied movement patterns. A specialized athlete will typically use similar muscle groups day in and day out. Thus, the specific muscles concerned will adapt and become quite resistant to muscle damage and DOMS. The CrossFit athlete is using a far greater diversity of muscle groups with constantly differing movement patterns. The result is that we will regularly be hitting muscles with unaccustomed exercises. Voila! DOMS is inevitable in this scenario.
Think about the types of CrossFit workouts that make you sore. What are they? The thing that has surprised me most about CrossFit is the degree and depth of soreness that one gets from the high repetition bodyweight workouts.

CFJ: Muscle Damage and Soreness: An Overview By: Tony Webster

Classes @ 1030, 1130, 1500, 1900 @ the CFAA World Class tent

Active Stretch

Skill Warm up

10 Pull-Ups
15 Back Extensions
20 Double Unders

WOD

"CrossFit Total"

Back squat, 1-1-1-1-1
Shoulder Press, 1-1-1-1-1
Deadlift, 1-1-1-1-1

You only get 5 attempts at each lift. If you fail a lift or do not complete full range of motion, then that attempt is lost. The highest load completed from each set is added together to create the "CrossFit Total."

Post total to comments.

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The main consequence of muscle damage that we all feel is DOMS (delayed onset muscle soreness). This is soreness that first appears about eight hours after the exercise bout and typically peaks about 24-48 hours later. It’s particularly noticeable when you get out of bed in the morning. We experience muscle tenderness, pain when we touch the muscle, and stiffness that causes pain when we move or stretch it. With some gentle movement the pain usually subsides, but after prolonged periods of little movement (sitting in front of a computer, for example) it rears its ugly head again. Usually the DOMS will have mostly disappeared after about four to five days, but can persist for longer in some cases, as most CrossFitters can tell you.

CFJ: Muscle Damage and Soreness: An Overview By: Tony Webster

Classes @ 1030, 1130, 1500, 1900 @ the CFAA World Class tent

Active Stretch

Skill Warm up

400M Run
15 GHD Sit-Ups
20 Box Jumps 24"/20"

WOD

Five rounds for time of:

45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

Post time to comments.



From my interactions with other CrossFitters, I’ve found that muscle soreness seems to be treated like the stereotypical mother-in-law. You’re not really sure if you like her or not (or maybe you’re very sure that you don’t like her!) but you accept that she’s part of the deal, she’ll keep coming back, and you just find a way to deal with her until she goes home. As CrossFitters we understand the meaning of real muscle soreness. The kind of soreness that makes you hobble out of bed in the morning and clutch at handrails when walking down stairs. It seems as though it is almost a rite of passage in this sport. But have you ever stopped to think about why you are getting sore? Why do some workouts cause severe muscle soreness and others not? What could one do to prevent or reduce it? (Answers to come....)

CFJ: Muscle Damage and Soreness: An Overview By: Tony Webster

Rest Day



Here is some text from one of the latest CrossFit Journals (CFJ) that was posted about Adaptation. Many times, like yesterday's WOD we look at that and go there is no way that I can do that... Will the key word missing in that is "yet." We must learn various methods of progressions to develop the ability to do any WOD that is posted as Rx'd.

"The idea of progression, just like the concept of adaptation, is not new. Its origin is often credited to the Greek Olympian Milo of Croton (circa 400 B.C.), who
became the strongest of all of the original Olympians by reputedly lifting a bull each day of its life, from calf to full-grown bull. So the idea of progression as a training reality has been accepted for a couple of millennia. Selye simply provided us with a lucid physiological explanation for how and why it occurred."

- Adaptation for Fitness by By Dr. Lon Kilgore of Midwestern State University

Keep pursuing those goals to do a HSPU, body weight snatch, 2 pood KB Swing, or anything else. Just think, the 2008 CF Games Champion Jason Kalipa started CF a year prior to that. His first WOD was Fran but couldn't do pull-ups and had to sud 2 jumping PUs for every 1 PU. He destroyed the Chest to Bar PUs during the Games only 1 year later...

Classes @ 1030, 1130, 1500, 1900 @ the CFAA World Class tent

Active Stretch

Skill Warm up

10 Snatch 65#/45#
15 Wall Ball 20 kg
20 DU

WOD

For time:

15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

Post time to comments.

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"Of course you know that exercise is shown to prevent high blood pressure, diabetes, and obesity. What you may not know is that there is mounting evidence that regular exercise also improves symptoms of anxiety and depression. Research suggests that 30 minutes of exercise 3-5 days a week will ease symptoms of depression.

Although the actual connection between exercise and improved mental health conditions is not known, evidence points towards neurotransmitters that affect mood found deep in your cranium. Some researchers believe that the answer may lie in better sleep or decreased cortisol levels. I prefer the idea that it's endorphins and other "feel good" hormones that have an uplifting effect on the body and mind similar to anti-depressant medications (which are far more expensive than exercise).

Exercise provides those with mental health conditions with a very positive coping mechanism. It's just the distraction that many of us need after a long day and it affords the opportunity to interact with others on a different level that what you're used to. Come in, work out, sleep well, and feel good. "

- CrossFit Verve

Classes @ 1030, 1130, 1500, 1900 @ the CFAA World Class tent

Active Stretch

Skill Warm up

10 HSPU
15 Push Press 95#/65#
20 KB Touch & Go Swings 16 kg (while at apex, let go of KB, touch your chest and grab before the KB starts to go down)

WOD

"Mr. Joshua"

Five rounds for time of:

Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

Post time to comments.

Compare to 091126.



To do the GHD sit-ups, use (2) tires stacked on top of each other. Ensure that you touch a hand to the ground as you descend and then touch the lip of the tire next to your toes. If you haven't been doing these, then sub sit-ups instead. GHD are very potent and can cause some serious strain to your muscles if you are not used to them.

"Champions play until they get it done right...." Billie Jean King

Classes @ 1030, 1130, 1500 and 1900 at the World Class Training Center in front of SAAJ Gym

Active Stretch

Skill Warm up

5 KB Snatch 20kg (each arm)
10 Box Jump Burpees* (24"/20")
25 ft Overhead Walking Lunge (45#/25#)

WOD

Hang Power Clean

1-1-1-1-1-1-1 reps

Post load to comments.

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Jerome & Josh did a WOD a few nights back to pay tribute to a dear friend from back home. Their dedication to share with their community from the other side of the world is another reason why this community is so strong.

*A box jump burpee is a normal burpee, but instead of an 8" jump with a clap overhead, you will jump onto the box.

Rest Day



Did you know that diabetes, heart disease, and Alzheimer are nutrition based diseases? These are some of the biggest health concerns for Americans and mostly caused by a poor diet. But diets are bad right? No, diets are just a way of life and if you eat lean meats, nuts & seeds, vegetables, some fruits and no sugar, you are making smart nutritional choices. Pair those choices of macronutrients with proper portioning, soon you'll start to post times that rival other elite athletes and with one major side effect.... a six pack! Research Dr. Barry Sears on the Zone Diet and the Paleo Diet. These are the top 2 choices in CrossFitters today and when combined, they have proven to be a potent diet.

Classes @ 1030, 1130, 1500 and 1900 at the World Class Training Center in front of SAAJ Gym

Active Stretch

Skill Warm up

10 Strict Pullups
15 HSPUs
20 Burpees

WOD

For time:

10K

Post time to comments.

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Don't think that you are up to a 10K? No need to take the day off, scale/modify as needed to ensure that you continue the 3 on, 1 off training. Although, set a goal before hand, commit and then log. Need help working some skills, come by the AA Help Desk to see SSgt McDowell "CueBall" and he'll be glad to work some progressions with you.