Monday 10/01/2012

Announcements:

      • Battlefit West Competition
        Congratulations to all our CFL athletes who competed Saturday at BattleFit West. The CF LIVE CREW was well represented at the competition. We all had a lot of fun despite the schedule delays and other mishaps of the event. At the end of the day, we should all be proud of our accomplishment to have been able to compete in a sport that we all love. Now, let’s keep doing what we love to do and be ready for the next competition, because there is no doubt that CF LIVE will come out even stronger!
      • CrossFit Kids is here!
        Stay tuned as we prepare additional sessions for our soon to be CrossFit Kids LIVE family
      • Halloween Party, Saturday, October 27.
        Save the date! More details to follow.

Strength: Deadlift 5×5 (50% > 70%)
Skill/Technique: Snatch High-Pull 3×5, Heavy

WOD: 21-15-9 reps of

Deadlift (m:225#/f:155#)
Wall balls (m:20#/f:15#)

Cool down: Annie

50-40-30-20-10x of
Double-unders
Sit-ups

Sunday 9/30/2012

Announcements:

      • Box closed today.
      • Change of schedule for this weekend only!
        Friday – 6am, 7am, 2pm & 3pm (no 4pm, 5pm, 6pm, 7pm or 8pm sessions)
        Saturday – Closed (Travel WOD will be posted for those who cant make BFW)
        Sunday – Closed
      • CrossFit Kids coming in October!

Saturday “Day of the BATTLEFIT” 9/29/2012

Announcements:

      • Box closed today. We are at The Citizens Bank Arena for Battlefit West Competition!
      • Change of schedule for this weekend only!
        Friday – 6am, 7am, 2pm & 3pm (no 4pm, 5pm, 6pm, 7pm or 8pm sessions)
        Saturday – Closed (Travel WOD will be posted for those who cant make BFW)
        Sunday – Closed
      • CrossFit Kids coming in October!

Travel WOD on your own: 1 round for time

50x Push-ups
50x Mountain climbers
50x Squats
50x Sit-ups
50x Jumping jacks
50x Leg raises

Friday 9/28/2012

Announcements:

      • Change of schedule for this weekend only!
        Friday – 6am, 7am, 2pm & 3pm (no 4pm, 5pm, 6pm, 7pm or 8pm sessions)
        Saturday – Closed (Travel WOD will be posted for those who cant make BFW)
        Sunday – Closed
      • Battlefit West Competition Event – September 29!
        Weight-ins will be held at Ontario Hilton Hotel at 4pm this Friday night. Also available to weigh in the morning of the competition.
        Congratulations to the 28 athletes competing this weekend!
      • CrossFit Kids coming in October!

Skill: Practice weakness

WOD: 3 rounds for time

15x Power clean (m:155#/f:105#)
Run 400m

Thursday 9/27/2012

Announcements:

    • Change of schedule for this weekend only!
      Friday – 6am, 7am, 2pm & 3pm (no 4pm, 5pm, 6pm, 7pm or 8pm sessions)
      Saturday – Closed (Travel WOD will be posted for those who cant make BFW)
      Sunday – Closed
    • Battlefit West Competition Event – September 29!
      Weight-ins will be held at Ontario Hilton Hotel at 4pm this Friday night. Also available to weigh in the morning of the competition.
      Congratulations to the 28 athletes competing this weekend!
    • CrossFit Kids coming in October!

Active Recovery/Rest Day! Make up a missed WOD or practice skill and/or goals.

Wednesday 9/26/2012

Announcements:

    • Change of schedule for this weekend only!
      Friday – 6am, 7am, 2pm & 3pm (no 4pm, 5pm, 6pm, 7pm or 8pm sessions)
      Saturday – Closed (Travel WOD will be posted for those who cant make BFW)
      Sunday – Closed
    • Battlefit West Competition Event – September 29!
      Weight-ins will be held at Ontario Hilton Hotel at 4pm this Friday night. Also available to weigh in the morning of the competition.
      Congratulations to the 28 athletes competing this weekend!
    • CrossFit Kids coming in October!

Skill: HSPU/Over & Unders

WOD: AMRAP in 12 minutes (BFW AMRAP in 6 minutes)

10x HSPU (BFW 5x)
5x Over-unders
10x Ring dips (BFW 5x)
20x V-ups

Tuesday 9/25/2012

Announcements:

    • Battlefit West Competition Event – September 29!
      CF LIVE Wins VIP Booth at Battlefit West!!
      Congrats to 43 of CFL’s athletes on making the cut!!
    • CrossFit Kids coming in October!

Attention CFL’rs competing in Battlefit West,

Now that we have trained hard for the last two weeks, yesterday being the last traditional WOD, today will start the beginning of tapering down in preparation for this Saturday’s BattleFit West competition. Sorry, there is no magic pill, and your performance at this Saturday’s event is determined by the cumulative discipline and effort of the many months prior. At one week out, your performance capability is definitely fixed. There’s nothing you can do in the final week before a competition that will solicit a meaningful adaptation from your body. Workouts break us down. Rest brings on super-compensation, solidifying the adaptation we caused through the workout. It is imperative that you focus on ensuring your body is completely rested (adapted) from all your previous workouts when competition begins. The only exception is skill-specific work like double-unders, muscle-ups, KB elements, etc. if the coordination component is your weakness. The whole intent was to work hard up to two weeks out, start tapering at the end of the second week prior to the competition, and devote the final week to a recovery plan with short WODs to keep neuromuscular pathways and remind our bodies of its need for endurance.

I have read from Mark Rippetoe and Louie Simmons that you loose strength very slowly, but lose endurance very quickly. Strength building WODs also heavily break down your muscles. For those reasons, during the final week we will not perform any strength work, only short metcons and very light endurance/skill work.

Your rest schedule in advance of the competition is critical. At one week out, more than ever before, you must believe that rest will benefit you more than additional workouts. At the risk of being repetitive: You cannot solicit a meaningful shock/recovery cycle from your body in a week. Any attempt to do so will leave you less prepared for the competition because your body will not be fully healed on the days you intend to stress it most.

As for nutrition, at this point you should have cut out all the bulls*@t foods from your diet. No sugar. No soft drinks. No heavy starchy vegetables. No processed foods (no additives and preservatives). Eat plenty of good protein (meats, fish, birds, eggs, protein powder, etc.), good fats (nuts and seeds and fish oil) and lots of vegetables and some fruit. Continue to do so and eat what you always eat (assuming you follow a solid Paleo/Zone plan).

Game Day:

Do not change a thing that you aren’t required to change. Wear the shoes and clothes you always wear for WODs. If you always tape your wrists/knees then tape your wrists/knees. If you’ve never taped your wrists/knees, then now is not the day to start. Game day is not the day to
begin anything new or try a new method. Do you use the hook grip? Keep using it. Never used the hook grip? Game Day isn’t the day to learn. If you followed a solid training/nutrition/rest plan then all you need to do to ensure your best performance is keep following that plan. If you pack the same food you pack every week day for your meals, then continue to do so. However, you may want to break the meals into smaller divisions to accommodate the different schedule of the competition. Hydration is also critical. Ensure you hydrate adequately in the day or two prior to the competition and sip water continuously throughout the competition. You should have to urinate a lot during the competition. You should make a pit stop about 20-30 minutes before your heat to ensure you don’t get the urge during the WOD.

Finally, don’t freak out. I know that’s easy to say and difficult to do, but seriously, what is there to worry about? As I said earlier, your level of performance is pretty much a given on the day of the competition. You can’t magically do something just a little different and become 20% stronger or faster, so relax. Treat the competition no different than what we do at our own box. Just do it like you’ve done all the others.” Important things make you nervous. They should, and they always will. You can’t avoid being nervous, but you can avoid completely flipping out and degrading your performance. You also can’t affect anyone else’s performance, so just give it everything you’ve got and see where the numbers fall. In sum: prepare, relax, perform. Do everything necessary to ensure you perform at your peak, but on game day it’s too late to worry about
where your peak falls among the competition. Have fun, eliminate regrets, and then celebrate–regardless of where you finish.

Skill: Kettlebell Snatch/Clean & Jerks

WOD:

AMRAP in 15 minutes (BFW Competitors AMRAP 8 min)
5x KB snatch, left arm – m:55#/f:35# (BFW Competitors m:35#/f:25#)
5x KB snatch, right arm
5x KB clean & jerks, left arm
5x KB clean & jerks, right arm
10x ring pushups (BFW Competitors 5x ring pushups)
25x DU’s

Monday 9/24/2012

Announcements:

    • Battlefit West Competition Event – September 29!
      CF LIVE Wins VIP Booth at Battlefit West!!
      Congrats to 43 of CFL’s athletes on making the cut!!
    • CrossFit Kids coming in October!

Strength: Find 1RM deadlift (10min)

WOD: Sub-optimal Fran

Thrusters (m:95#/f:65#)
Pull-ups

21x unbroken
Rest 1min
15x unbroken
Rest 1min
9x unbroken

Rest 3min, then

750m row, 500m row & 250m row (rest 1min inbetween)

CFL’rs in on a Sunday doin some work!

Sunday 9/23/2012

Announcements:

    • Battlefit West Competition Event – September 29!
      CF LIVE Wins VIP Booth at Battlefit West!!
      Congrats to 43 of CFL’s athletes on making the cut!!

Strength: Find 1RM for Snatch and Clean & Jerk if you were not able to do it Saturday.

Active Recovery/Rest Day! Make up a missed WOD or practice skill and/or goals.

Saturday 9/22/2012

Announcements:

    • For all athletes participating in Battlefit West.
      On Saturday, Sept. 22. Make it your best effort to meet at the box at 10am. Quick meeting and find your 1RM for your Snatch and Clean & Jerk. If you can’t make it Saturday, do it on Sunday. Then at 11am, we will do our usual Saturday WOD.
    • Battlefit West Competition Event – September 29!
      CF LIVE Wins VIP Booth at Battlefit West!!
      Congrats to 43 of CFL’s athletes on making the cut!!

10AM:
Strength: Find 1RM for Snatch and Clean & Jerk

11AM:
WOD: Fight Gone Body

3 Rounds-1 minute each
Burpees
Pull-ups
Push-ups
Squats
Sit-ups
Rest