May 17 2013

WOD 5/18

All Levels
(2 Partner Teams)
2 Rounds
300m Run
50 KB Swings
*Partner A  will Sprint 300m, while Partner B Rests.
*Partner B will Sprint 300m, while Partner A rests.
*Once Partner B is done, both partners can complete 50 KB swings however necessary between them.
*Repeat the process for the second round
*Record time

Rest 5 min

then…
Team 400m Heavy Farmer Walks
*Record Weight

Rest 5 mins

then…
2 Rounds
300m Run
50 Burpees
*Partner A  will Sprint 300m, while Partner B Rests.
*Partner B will Sprint 300m, while Partner A rests.
*Once Partner B is done, both partners can complete 50 Burpees  however necessary between them.
*Repeat the process for the second round
*Record time

 

whos-awesome-funny-motivational-poster

May 17 2013

Nutrition Q&A – Intermittent Fasting


“Since you mentioned intermittent fasting, can you provide your thoughts on when and for whom this could be a good approach to healthy eating frequency. Specifically, what are the benefits of this approach compared to a Paleo lifestyle with 3 meals plus snacks? And could this be a quality option for someone looking to get stronger/leaner/healthier but not necessarily aspiring to the highest competitive levels? Thanks!”

I’ve done a good amount of intermittent fasting with mixed results. Based solely on my personal experience I think it ultimately hinges on the stress factor, and the type of training you are focusing on.  When I am getting good sleep, my work schedule is consistent, and I’m focusing on a structured strength training program I’ve seen very good results with IF. In 2010 prepping for The Arnolds Weightlifting meet I used IF and was able to get down to 115 kilos which is about 4 kilos off my leanest weigh in of all time.

On the flip side If I’m teaching early AM class, staying late to prep the team for regionals, traveling, and doing allot of high intensity conditioning IF tends to be one more hot coal in my stress fire and takes aways more than it adds. Everything seems to suffer in this situation.

So my ideal person to implement IF would be a person that has low lifestyle stress (or manages stress well), has good sleep habits, and primarily focuses on structured strength and weightlifting for their training.  If you look into the work Martin Berkhan has done you’ll see that the success folks have on his programs tend to fit this avatar.

http://www.leangains.com/2010/04/leangains-guide.html

Hope that Helps!

Coach Wes

 

May 16 2013

WOD 5/17

All Levels
8:00 AMRAP
400m Run
10 KB Russian Swing
10 UB Push ups
Rest 2:00

8:00 AMRAP
500m Row
10 KB Russian Swings
5 UB Push ups
*80-90% of Max Aerobic Effort
*Record Total Rounds on both AMRAP’s separately

Evolution of Mahdi Te Heuheu (Article from yesterday’s podcast)
*Post thoughts to comments

“I don’t believe you have to be better than everyone else. I believe you have to be better than you ever thought you could be.” -Ken Venturi

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Regionals 2013 in 1 week!

ALL LEVEL’S
Jo 2 2
Kara 3 2
Meggy 2 2
Sissy 2 2
Sarah 2 2
Gage 3 2
Joe Dan 3 2
Phillip 3 2
Diana 2 2
Marissa 2 2
Jillian 3 2
Kyle 3 3
Ismael 3 2
Jose 2 2
Ed 2 2
Gwar 2 2
Mer 2 2
Ross 2 2
Coco 2 2
Ginny 2 2
Cat 2 2
Lane 3 2
Evan 2 2
Patrick 3 2
May 15 2013

WOD 5/16

Performance (Level 2) - Week 1 of 8 “Aerobic/Strength Foundation”
A. Back Squat x3x5 Rest 2:00
*Work to a weight where the last rep is tough, but still 1 rep left in the tank
B. Bench Press x2x8 @ 65% 30X0 Rest 1:00
C. Horizontal Ring Rows x10-15×3 Rest :90
D. Front Rack Walking Lunges x20/stepsx2 Rest :90

Foundations (Level 1) - Strength
Skill:
Hip Clean Progression

Strength (Remainder of Class):
A.
EMOM for 10:00
Even: 1-3 Hip Clean
Odd: 3 Partner Pull-ups
B.  RDL +  Front Squat Complex x3+3×5 Rest as needed
*work to a challenging weight, weight recorded

Today’s article really resonates with me. I’ve had the same experience coaching and participating in sports, training, and fitness my entire life.  Ultimately whether you’re a beginner or a seasoned athlete just showing up is half the battle. Add focus, a great training environment,  and  the humility to be coachable and you’ve got your magic pill. – Coach Wes

5 Traits of Successful Athletes
*Post thoughts to comments 

“Don’t run away from a challenge. Instead, run toward it, cause the only way to escape fear is to trample it beneath your feet.” -Nadia Comaneci

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Youth Fitness Program Preview Event starts at 10am this Saturday!

Foundations – AM 
Emily 50
Lisa 55
Steve 85
Velvet 65
Page 97
Silas Mod
Whitney 55
Pat 105
Performance – AM
Todd
Kristi
Sissy
Gage
Kara
Joe Dan
Jo
Carlos
Bigspoon
Ken
Lee
Jillian
Kyle
Brian
Ed
Vanessa
Diana
Michael
Michele
Ray
Walker
Chaz
Ladies’ Class
Jenny
Stefani
Lulu
Mer
Paula
Elorra
Foundations – PM
Raj 65
Van 35
Dinorah 65
Lisa 35
Eric 115
Rachel 75
Max 75
Patrick 95
Lorin 35
Dasia 35
Taylor 65
Performance-PM
Lauren
Pinky
Amber
Brian
Marky Marc
Dayna
Jables
Kayleen
Kat
Andrew
Michael
David
Jeri
Blake
Robert
Bradley
Coco
Shug
Mego
Pam
Denise
Megan
Desiree
Can2
Michael
Steal
ABC
Missy
C2
Liz G
Andy
Nicole
Elena
May 14 2013

WOD 5/15

Performance (Level 2) - Week 1 of 8  “Aerobic/Strength Foundation”
A. EMOM for 20:00
Even – Hang Clean x2 @ 65-75%
Odd – Toes to Bar x4-6
B. EMOM for 20:00
Even – Handstand Holds or Walks x15-20 secs
Odd – Kipping Pull-ups x2-4
*Record total time of handstand hold or walks

Foundations (Level 1)
Strength:
A1. DL x3x10  Rest :30
A2. Push -up x2-5×10 Rest :30
*DL Weight Recorded

Workout
30 Wall Balls
20 Push Press
15 Ring Rows
400 M Run
*Time Recorded

Week 2 of Pull-up Month
*post thoughts to comments

“Life is not about how hard you can hit, but how much you can get hit & still keep moving forward.”  -Rocky Balboa


Regionals-shirt

Show your support for our regional competitors with the Regionals 2013 t-shirt!  Design courtesy Gary Kanning.  Available in limited quantities.  Post a comment to reserve yours.

Foundations – AM
Meggie 65lb 6:21
Eric 225lb 5:59
Emily 53lb 5:34
Tineke 135lb 5:33
Page 125lb 4:34
Steve 125lb 5:21
Lisa 83lb 5:26
Marissa 105lb
Nicole 105 6:34
John 95lb 5:06
Veronica 105lb 6:13
Foundations – PM 
Lorin 55  6:52
Raj 95 6:25
Brandi 75 6:15
Whitney 55 6″00
Laurel 55 5:05
Lulu 75 5:39
Matt 115 4:56
Amon 95 7:11
Dinorrah 35 5:34
Dasia 35 5:06
Whitney 35 -
Patrick 115 5:47
Sindy 85 5:47
Lisa 55 6:25
Performance- AM
Brian
Lee
Janice
Kristi
Gabi
PJ
Ruhlin
Michele
JV
Carlos
Sissy
Tariq
Jose
Michael
Kyle
JJ
ABC
Ed
Ismael
Ballet
Jillian
Sarah
Nicole
Bryan
Alex
Performance – PM
Dixie
Spencer
Dave
Patrick
Avtar
Gil
Ginny
Sadie
Andrew
Veronica
Jeff
Blake
Marky Marc
Kristin
Ryan
Simon
E-Rod
Dayna
Lane
Zach
Robert
Jeri
KJ
George
Melissa


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