Christine

CHRISTINE REDO!

First off let me say that this has probably been the best Paleo Challenge yet from what I can see as far as participation and adherence.

You guys not in the FB group missed out on some really great food ideas, some awesome accountability, and some classic CFBB/CFSL support. But we’ll get you next time:)

I can’t “weight” to see your results. Many of you it’s visible just when you walk in the gym whether its that trimmer figure, that glow of health on your face, or those WoD times y’all are murking!

Good job boys and girls. So proud of all of you and you guys that are going to be finishing up shouting #stillnocheats, hats off to you too!

Hopefully this challenge is the beginning to a whole new way how you approach food in general and in how you learn to love yourself better!

Fo the redo WoD, we’ve had some questions regarding whether to use the new bodyweight or the same weight as last time. We are going to leave it up to you, HOWEVER, we are going to recommend you use the original to get a meaningful comparison.

If you are doing the Paleo Challenge redo, DO NOT do the Wendell Deadlifts.

Good Luck

#cfbbpaleo
#cfslpaleo
#realfood

Weightlifting
Wendler Week 2 Deadlift (3@70% 3@80% 3+@90%)
3@70%
3@80%
3+@90%

Metcon
Christine (Time)
3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″

 

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Apollo Creed

APOLLO CREED

CrossFit is fun, we all know it’s hard as hell but it’s still a lot of fun. The fun really starts when you start to impress yourself, which will happen way after you impress everyone else.

After a while you start to understand your physical abilities in workouts. You know you if there is a set of 21 thrusters, you can probably get 15 unbroken before you have to take a break. Did you plan on that break?

If you did plan on it, you made an assessment of your ability and applied a strategy to your workout which is beautiful!

Part of the fun of CrossFit is being able to apply a strategy/gameplan for your WOD. Here’s a few tips to making your very own gameplan.

1.) Know your physical capabilities.
2.) Set some tough yet realistic goals inside of the WOD.
3.) Push yourself
4.) Know the last minute or round or set will suck.

Apply a strategy to your workout today to get you through efficiently and quickly smile emoticon

Back to work.

#CFSL
#CFBB

Metcon (Time)
21-18-15-12-9-6-3

Push Press 95/65
Toes to Bar
Double Unders
Cool Down
Coaches Choice of a Cool Down.

***DO NOT LEAVE
***DO THE COOL DOWN

 

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Let’s Put an End to Buttlessness

There is an epidemic that has infiltrated our community/society.

It is a problem that, if left uncorrected, leads to:

  1. Knee Pain
  2. Lower Back Pain
  3. ITB pain

I call this problem “buttlessness.”

The more technical term is weak or inhibited gluteal muscles. Weak means they are not firing strongly. Inhibited means they are not firing at all.

If you have been at CrossFit Breaux Bridge or CrossFit St. Landry for any significant length of time, you have likely heard your trainers make reference to the “posterior chain.”

The posterior chain is primarily composed of your lower back muscles, butt muscles, and hamstrings. Unless you have been doing some type of weight training, chances are, yours is weak or inhibited. A weak posterior chain leaves us exposed to an elevated risk of back injury as well as some pretty severe performance limitations and can even affect circulation.

There are many reasons why you may be experiencing “buttlessness” but some of the main one’s are:

  1. Inactivity
  2. Sitting way too much
  3. Lack of awareness/training

Won’t squats fix this?

No!!!! Squats will actually make it much worse if you are not using the proper muscles at the proper time.

So how do I know if I have this?

One indicator is any of the above referenced pains. Another symptom of “buttlessness” is just that. You have no butt. This is a sign but not necessarily the most reliable one so below are some pictures showing some movements where “buttlessness” can be observed.

Buttless StandingButtless OHS

Above demonstrates both weak and strong gluteal activation in the standing position and at the top of the Overhead Squat while below shows the same condition as we see it at the bottom of the air squat and, one of the major offenders, at the top of the deadlift.

Buttless SquatButtless DL

Oh no, that’s me! What do I do?

Watch for our upcoming coaching video this week for tips and strategies to overcome this debilitating condition!

Model Cred: Alexandra Robin Level 2 CF Trainer, Superstar CFBB Coach

GITCHAMINERITE

GITCHAMINERITE (COMPARE TO 4/15/15)

“….nearly 40% of US adults now have pre-diabetes, a condition in which the fasting blood sugar level is abnormally elevated, but has not yet surpassed the type 2 diabetes threshold. These individuals are at high risk of transitioning to type 2 diabetes over the next 5-10 years.
Thus, nearly one half of US adults are especially vulnerable to acquiring (diabetes type 2) or suffering its complications.”

This is part of the expert testimony of Dr. Dean Schillinger in a case currently being heard in Northern California US District court where the city of San Francisco has filed suit against the American Beverage Association, requesting that they be legally required to place warning labels on all of their sugar added beverages. (Think soda, tea, sports drinks, yoohoo, you name it.)

Type 2 diabetes is a preventable disease caused by the body’s development of a resistance to the hormone insulin.

This resistance is developed by a frequent over saturation of the blood with insulin which occurs concomitant with the frequent ingestion of processed and high glycemic carbohydrate. (Think all those drinks listed above plus cake, bread, donuts, rice, pasta, potatoes, basically anything in the middle of the grocery store and anything in a gas station.)

What was once referred to as “Grandma’s disease” due to its generally occurring at an older age is now becoming a childhood epidemic.

Nearly half of all Americans are considered Pre-Diabetic.

You cannot get type 2 diabetes eating meat and vegetables.

CrossFit itself is potent in increasing insulin sensitivity.

I have personally watched CrossFit and Paleo reverse type 2 diabetes.

The workout you do today will actually have an impact on the way that your body metabolizes glucose (sugar) as well as how it metabolizes fat.

We are reprogramming you to be healthy.

Let us.

#cfbbunsweetened
#cfslsugarfree
#itssciencebitch

Weightlifting
Wendler Week 2 Press (3@70% 3@80% 3+@90%)
Shoulder Press
3@70%
3@80%
3+@90%

Gitchaminerite (AMRAP – Reps)
For Reps/Cals
Row 4min
then
10 minute AMRAP
5 Burpees
5 Squat Cleans 205/115
then
Row 4 minutes
RxPlus is 225/135

 

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Isabel

ISABEL

Paleo Challenge redo will be Friday.

You’ve been warned.

Today’s WoD, Isabel, is another CrossFit benchmark workout. Each of the 22 Girl Workouts are designed to test different energy systems, against a variety of functional movements, within certain time domains.

What does this mean? It means they are all their own kind of tough.

This Workout at the time, was probably written to be accomplished by “better” athletes around the 3-4 minute mark. But that was during the formative years. Now there’s guys like in this link. Doing it in 53 seconds. Go ahead watch it. It’s today’s workout. Rx’d. In 53 seconds.

Back to me.

The whole magic of CrossFit is Intensity. This means going as fast as YOU possibly can. If you do this, you will see amazing results it your body, your health, and your life/sport/work.

If you do it with the same intensity you used to do zumba, you will get zumba results (no offense Heidi B smile emoticon, if you do it at your jazzercise pace, you’ll get jazzercise results, if you do it with the intensity you used to bring to Curves…..ok ok you get it.

The most difficult thing in the early CrossFit days was getting people to understand what intensity was.

That’s still difficult today.

So…..in light of that fact, today’s WoD will have some parameters designed to elicit the level of intensity required to produce the amazing results that CrossFit, done properly, is famous for.

Just remember, it’s only because we love you too much to let you accept anything less than your best from yourself.

Option 1

Guys, you may use 135, 115, or 95 ONLY.
Girls you may use 95, 75, or 55 ONLY.

***IF you go over 4 minutes before getting 30, you will drop to 75/45lb and redo it with a 3 Minute Cap.

Option 2

If you cannot fulfill the above within the given parameters, you will instead do the Metcon below titled “Option 2”

#cfbblove
#cfslfam
#intensity

Isabel (Time)
For Time: 30 Snatches, 135# / 95#
Read the blog for scaling instructions

 

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