Monday 042913

Skill & Technique 2 x 30:30
Pull Ups Max
Push Ups Max
Air Squats Max

Strength & Power
The Bear 5 x 7
Power Clean
Front Squat
Push Press
Back Squat
Push Press

MetCon Challenge Girl
Lynne 5 rounds Max reps
BW Bench Press
Pull Ups

Sunday 2013 NFL DRAFT

We are excited for our Velocity Supported athletes in this years NFL Draft. Here are the results through the first seven rounds. Very happy for our guys living out their dreams.


First Round
Kenny Vaccaro 1 15 Saints SS Texas
Cordarrelle Patterson 1 29 Vikings WR Tennessee
Travis Frederick 1 31 Cowboy Center Wisconsin
Second Round
Robert Woods 2 9(41) Bills WR USC
Third Round
TJ McDonald 3 9(71) Rams FS USC
Mike Glennon 3 11(73) Bucks QB NC State
Damontre Moore 3 19(81) Giants DE Texas A&M
Fourth Round
Alex Okafor 4 6(103) Cardinals DE Texas
Jelani Jenkins 4 7(104) Dolphins OLB) Florida
David Bakhtiari 4 12(109) Packers OT Colorado
Khaled Holmes 4 24(121) Colts C USC
Fifth Round
Montori Hughes 5 6(139) Colts DT Tenn - Martin
Jeff Locke 5 22(155) Vikings P UCLA
Brandon Jenkins 5 29(162) Redskins DE FSU
Ricky Wagner 5 35(168) Ravens OT Wisconsin
Seventh Round
Joe Kruger 7 6(212) Eagles DE Utah

Saturday 042713

Skill & Technique
EMOM 6 min
Push Ups 5 - 10
Split Sqt Jumps 5e

EMOM 6 min
KB Swing 10
Toes To Bar 5

Strength & Power
Deadlift 10/8/6/4/2
Bench Press

MetCon Challenge Girl
Murph
Run 2 Laps
Pull Up 25
Push Up 50
Air Squats 75
Run 2 Laps

Friday 042613

Skill & Technique
Wall Ball Test
Tire Jump 2 Test
Row Test

Strength & Power
Power Cleans 5 x 1
Double Unders 4 x Max
Back Squat 5 x 1
Box Jump 1 4 x 5
Dips 5 x 5
Pull Ups 4 x 5

MetCon Challenge AMRAP
KB Snatch Test 5 min

Thursday 042513

Skill & Technique
Sit Up Test
Burpee Test
KB BUP Test

Strength & Power
Sled Bounds 5 x 25yds
Free Sprint 15 yd 5 x 2
KB Rev Lunge 5 x 5e
BUP Walk 4 x 25yd
Press 5 x 1
DB Rows 4 x 5e

MetCon Challenge
Tabata
Tricep Extensions
GOAT work

Monday 042213

Skill & Technique
Murph Prep
Pull Ups 5
Push Ups Max
Air Squats 20

Strength & Power
Squat Clean 5 x 1
BOMB's 4 x 5
SL Bal Squats 5 x 5e
Rot MB Throws 4 x 5e
Bench Press 5 x 1
Pull Ups 4 x 5

MetCon Challenge For Time
Long Lap

Kettlebell Swing American versus Russian

I took a 2 day workshop with the Evil Russian Pavel Tsatsouline on Kettlebell training (basically 8 hours a day of swings and Turkish Get Ups) in 2009. The particular swing he teaches is aptly named the Russian swing and stops at eye level. The other popular swing is the American swing which travels up and over head. In our program we use both. They both have their strengths. Here is a great article summing up the differences and strengths and uses for each.

http://xbodyfitness.typepad.com/xtra/2009/08/ending-the-swing-controversy.html

Thursday 041813

Skill & Technique

SB Leg Curl 2 x 10
Roll Outs. 2 x 10
Pull Ups 2 x 5

Strength & Power
Partner Band Res Run 15yd 5 x 2
Free Sprint 15 yd 5 x 2
Bulg Split Squats 5 x 5e
Saxson Side Bends 4 x 5 e
Press 5 x 2
DB Rows 4 x 5e

MetCon Challenge
Run 200m
Thruster 20
Jumping Pull Ups 10
Run 200m
Front Squat 20
Jumping Pull Up 10
Run 200m
Press 20
Jumping Pull Up 10
Run 200m

Stay Strong Boston

We were all put on our heels with the events in Boston today. I am writing this while in Massachusetts and had friends running today's 117th Boston Marathon. Here is a link to a good story that captures what the Patriots day race mean to the health and fitness community world wide.

http://theweek.com/article/index/242767/boston-is-more-than-a-marathon-it-embodies-the-american-spirit

Tuesday 041613

Tabata Tuesday. Dr. Tabata had no idea that his all out cycling session would get so bastardized her in America. But it did and athletes around the country cringe when they jump in to the 4 minutes of negative rest sets.

Hex Drill 2 x 3e
Goblet Squat 2 x 10
SA KB Jay hawks 2 x 5e


SA KB Swing 5 x 5e
Box Jumps 4 x 5
Thrusters 5 x 5
GHD Sit Ups 4 x 5
Deadlift 5 x 2
Plank Rows 4 x 5e

Tabata Max Reps
KB Snatch 53/ 35
Alt arms each set

Monday 041513

MetCon Mondays means there is a "21 - 15 - 9" in your future. After we hit Bench Press of course. We are in our last week before Max testing. See if you can bump your weights and total tonnage up this week before we hit new 1RM's

Skill & Technique
Bulg Split SQT 2 x 10 e
HS Push Ups 2 x 10 - 15
Toes to Rings 2 x 5 - 10

Strength & Power
Squat Clean 5 x 2
BOMB's. 4 x 5
SL Bal Squats 5 x 5e
Rot MB Throw4 x 5e
Bench Press 5 x 2
Pull Ups 4 x 5

MetCon Challenge
21 - 15 - 9 For Time
Wall Ball
Tire Jumps

Wednesday 041713

Wicked Wednesday

Skill & Technique
Wall Climbs 2 x 2 - 4
SL SQT to Box 2 x 5e
1/2 Get Ups Holds 2 x 5e

Strength & Power
MAX Push Jerk 10 min
EMOM 10 Min
HR Push Ups 5 x 5 - 10
Lat 3 Hurdle Drill 5 x O/B x 4

BB curl 4 x 10
Tricep PlateExt 4 x 10

MetCon Challenge
For Time
Team Sled Push Long Lap

Saturday 041313

Weekends WOD's give us the time and space to capitalize on the prior weeks exercises and mash them together. Get ready to sweat and grind.

Skill & Technique
EMOM 10 min
KB Goblet SQT 10
Burpee's 5

Strength & Power
KB Suitcase Lunge 10/8/6/4/2
Tire Jumps
Toes to Bar

MetCon Challenge
Girl WOD
"Claudia" 5 rds
KB Swing 20
Run 400m

Friday 041213

Firebreather Friday

Skill & Technique
KB BUP 2 x 5
Toes To Rings 2 x 5 - 10
Tire Flips 2 x 5

Strength & Power
Power Cleans 5 x 3
Double Unders 4 x Max
Back Squat 5 x 3
Box Jumps 4 x 5
Dips 5 x 5
Pull Ups 4 x 5

For Time 53/ 35#
KB Snatch Test 5 min

Primal Blueprint Carbohydrate Curve

Mark Sisson is the author of Primal Blueprint a Paleo based book and website geared towards a healthier life. After hearing him speak a few years back he mentioned that the Carbohydrate Curve was his biggest success with clients. Here is that chart. Take a look and see where you fit in.

The Primal Blueprint Carbohydrate Curve
What’ll It Be? The “Sweet Spot” or the “Danger Zone”?


Carbohydrate intake is often the decisive factor in weight loss success and prevention of widespread health problems like Metabolic Syndrome, obesity and type 2 diabetes. These average daily intake levels assume that you are also getting sufficient protein and healthy fats, and are doing some amount of Primal exercise. The ranges in each zone account for individual metabolic differences.

0-50 grams per day: Ketosis and I.F. (Intermittent Fasting) zone. Excellent catalyst for rapid fat loss through I.F. Not recommended for prolonged periods (except in medically supervised programs for obese or Type 2 diabetics) due to unnecessary deprivation of plant foods.

50-100 grams per day: Sweet Spot for Weight Loss. Steadily drop excess body fat by minimizing insulin production. Enables 1-2 pounds per week of fat loss with satisfying, minimally restrictive meals.

100-150 grams per day: Primal Maintenance zone. Once you’ve arrived at your goal or ideal body composition, you can maintain it quite easily here while enjoying abundant vegetables, fruits and other Primal foods.

150-300 grams a day: Insidious Weight Gain zone. Most health conscious eaters and unsuccessful dieters end up here, due to frequent intake of sugar and grain products (breads, pastas, cereals, rice, potatoes – even whole grains). Despite trying to “do the right thing” (minimize fat, cut calories), people can still gain an average of 1.5 pounds of fat every year for decades.
300+ grams a day: Danger Zone of average American diet. All but the most extreme exercisers will tend to produce excessive insulin and store excessive fat over the years at this intake level. Increases risk for obesity, Metabolic Syndrome and type 2 diabetes.


Read more: http://www.marksdailyapple.com/press/the-primal-blueprint-diagrams/#ixzz2QBmjgUP4

Wednesday 041013

Nutrition education

MEAT
VEGETABLES
FRUIT
NUTS

Behavior Focus
Eat Less.
Exercise More.
Don't Cheat.
- Dr. Jack Wixted

That is all.

For some Paleo humor check out this buzzfeed post
http://www.buzzfeed.com/youotterbelieveit/cats-who-are-trying-the-paleo-diet-9n6t

Today we are doing the "Whole Enchilada" a little bit of everything to challenge your physical and mental capacities.

Skill & Technique. 8 minutes
Wall Climbs 2 x 2 - 4
Air Squat 4/3/X/2 2 x 5
1/2 Get Ups Holds 2 x 5e

Strength & Power
MAX Clean & Jerk 10 minutes

EMOM 10 minutes
Squats x 5
Plate Push x 50 yes

Tabata 4 minutes
Tricep Ext 8 x 20:10
Plank Hold

For Time 5 minutes
Grace 30 reps
50% 1RM

Tuesday 040913

The Spring Lifestyle Challenge starts at Awareness. For most people better health starts with behavior not knowledge. We know smoking is bad for us but quitting after 10 years may not be so easy. The purpose of the scoresheet is to keep you accountable on a daily basis. The key to behavior modification is TOMA or Top Of Mind Awareness. Spend more time thinking about your healthy choices.

Skill & Technique
2 Rounds
Hex Drill 2 x 3e
Goblet Squat 2 x 10
Jay hawks 2 x 10

Strength & Power
SA KB Swing 5 x 5e
Box Jumps 4 x 5
Thrusters 5 x 5
GHD Sit Ups 4 x 5
Deadlift 5 x 3
Plank Rows 4 x 5e

MetCon
Girl - 5 min AMRAP
"1/4 Cindy"
Pull Ups 5
Push Ups 10
Air Squats 15

Monday 040813

April 8, 2013

This week we kick off the last of our "Essentials" program before we begin our April 15th Testing. Get ready for some fun for the second half of the month.

This week is the first Bonus week for the Spring Lifestyle Challenge (SLC). The challenge is to drink half your bodyweight in ounces. Do this for at least 4 days this week and receive 2 bonus points for next week.

6:00 AM
Skill & Technique
Bulg Split SQT 5 - 10
HS Push Ups 5 - 10
Toes to Rings 5 - 10

Strength & Power
Squat Clean 5 x 3
BOMB's 4 x 5
SL Bal Squats 5 x 5e
Rot MB Throws 4 x 5e
Bench Press 5 x 3
Pull Ups 4 x 5

MetCon
21 - 15 - 9 For Time
Box Jumps
BB Curls


9:00 AM & 7:00 PM

Skill &Technical
Hex Drill 1 x 3e
Goblet Squat 2 x 10
Jay hawks 2 x 10

Strength & Power
Squat Clean 4 x 5
Box Jump 1 3 x 5
SL Bal Squats 3 x 5e
MB Rot Throw 3 x 5e
Bench 3 x 10
KB SASL Rows 3 x 5e

MetCon
21 - 15 - 9
Walking Lunge
MB Slam

Tuesday 40213 - Hero WOD Griff

Tomorrow the workout will take place at the Track on the corner of Aviation and Manhattan Beach Blvd. please meet at the track as the whole training session will be held there. We will be honoring fallen soldier in what is referred to as a "Hero" WOD. These men and women gave their lives in the line of duty and as such we will go out and give our best to honor their sacrifice despite what we perceive as a hard training session.


"Griff" is a CrossFit Hero WOD named after USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah. Griff first appeared on the CrossFit website 9 June 2008.


This is the date in which Griffin lost his life five years ago. Every month we will do one Hero WOD as a tribute to these brave men and women.

Monday 40113 - Record Boards

April is here and we are prepped to make some big changes on our record boards. Our categories are 500 m Row, Pull Ups, and Double Unders. Here are the 4 Levels of Tier I.

Row - Men
1. 2:00
2. 1:50
3. 1:40
4. 1:30

Row - Women
1. 2: 30
2. 2:15
3. 2:00
4. 1:45

Pull Up - Men
1. 5
2. 10
3. 15
4. 20

Pull Up - Women
1. 2
2. 4
3. 4
4. 8

Double Unders - Men & Women
1. 25
2. 50
3. 75
4. 100