M.E. BS + Tabata KB/Situps, Tuesday 23 June

Tuesday’s WOD:
Back Squat M.E.
3-2-1-1

(this is a max effort. Rest 2-3 min b/t efforts. Get this done in <>
Post as your 1 Rep Max for Back Squat

Rest 5 minutes

Tabata Randomness
Tabata KB or DB swings (55/35)
Tabata ABMAT situps

Post total reps (add both tabatas) as one score

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BIGGEST LOSER WOD #1….AND THE WINNERS ARE….

1st Place with 470 points (1pt awarded) 
– Team…. (John O. and Brett R.)

2nd Place with 445 points (.5 pt awarded)
-Team Gainin’ Everything (Jim and Kari M.)

3rd Place with 408 points (.25 pt awarded)
-Team Kick Ass (Kristen M. and Jesse W.

Congrats guys. July’s WOD is your next opportunity to earn extra points
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Biggest Loser Team Profile

Team “Chocolate”
On the Left:

NAME: Tori K.
CITY OF ORGIN: Hampton, VA
FAVORITE WOD: 4-1-7-9 In honor of Officer Paul Sciullo. I wouldn’t say I “liked” this WOD, it was hard and painfull. I just kept thinking that the pain I was feeling at that moment was nothing compared to what Officer Sciullo’s family was feeling. I truly did that WOD for them.
LEAST FAV. WOD: ANY WOD THAT INVOLVES RUNNING!!!!
HOW LONG CROSSFITTING: Since Feb. 21st ( fight gone bad 1st WOD) ugg!!
PROUDEST MOMENT: Having a really crappy day, not wanting to go to the box,
went anyway and used all that negative energy to kick a** !! That felt really good, and was mood lifting! (dumpbell split jerk,double unders)
NEXT GOAL: OHS w/ 65# 21 reps, pull-up w/o band, To know my limits and be okay with them no matter what they are.
MY CROSSFIT EXPERIENCE: It sucks so bad…but I keep going back! The results are amazing and the CFHR family is like no other!

On the Right:
NAME: Rosella C. (Rosie)

CITY OF ORIGIN: Mexicali, B.C. Mexico
FAVORITE WOD: All the Sprints and Weightlifting with running 400’s 800’s etc.
LEAST FAVORITE WOD: MURPH!
HOW LONG CROSSFITTING: Sept 1st 2008
PROUDEST CROSSFIT MOMENT:Doing workouts with RX’d weight’s
NEXT GOALS: Strict Pull-ups, Muscle-ups, Double Unders
MY CROSSFIT EXPERIENCE: Totally life changing, and I’m VERY happy to have finally found what I needed, great workouts, great friends! 🙂

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I have so many people ask me about training for a marathon or distance event. They want to know diet, training routine, miles to put in. Then I get the “look” when I tell them to CrossFit 3 times a week and do short, fast repeats 2 times a week (that’s it). They really give me the “dude, you don’t know what you’re talking about” when I tell them not to run more than a 10K while training and to choose paleo foods (no starches). Check out this story
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Mark Sisson Primer: Artificial Sweetners. As you read this, remember that your body triggers insulin through a variety of avenues (chemical, electrical and EMOTIONAL). All three aspects (food, electro-sensory triggers in the gut, and the expectation of sweet food can trigger powerful insulin responses. When something sweet passes your lips, but no food follows (i.e. a diet coke), your body still produces insulin. This contributes to insulin resistance and keeps fat in the fat tissue (instead of being used for fuel). The result? Your body triggers insulin, but there’s no blood sugar. No blood sugar with insulin present means your cells don’t get fuel. So your brain signals that you’re hungry. The caffeine associated with many sweetened products can mask the “bonk” of low blood sugar, but the physiological effects are still there.
LIVE STRONG, NATURAL AND ONLY OCCASIONALLY SWEETENED!!!

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