Fridays WOD will be…….

A partner WOD! The elements will be kept secret until WOD time! See you at the box!

Thursday073015

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Strength: pull-up negatives

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For time:

21-18-15-12-9

Power clean 115/75

Double unders x4

Wednesday072915

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Strength: clean pull

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10 min AMRAP 

1 Thruster 95/65

1 Burpee over bar

*every round add 1 rep to each movement

Tuesday072815

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Strength: Snatch balance

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3 RFT 

50 Walking lunge steps

30 American swing 50/40

10 Strict ring rows

Low back pain (LBP) can be incredibly debilitating. There are several layers of muscles in the lower back, making it difficult to pinpoint the problem when LBP presents itself. 
First, there are usually other issues that contribute to LBP, and postural issues are at the top of the list. Especially for chronic pain, take a look and your feet. The feet are the foundation of the posture, and heels are the enemy. Walking on an elevated heel causes your posture to shift putting more pressure on your lumbar area, ultimately forcing the muscles in the low back to compensate and over-tighten. Try walking barefoot more often, and buying shoes with a flatter heel. 
Sitting with poor posture, and lifting with incorrect technique are also contributing factors and need to be addressed. While the causes of LBP need to be fixed, we also need a way to alleviate the pain and discomfort now. The following mobilization technique, while not 100%, has been shown to have the highest success rate of any other technique. This is all provided of course that your issue is muscular, instead of damaged discs or other issues. 
Lay with your back flat on the floor, and your feet in the seat of a chair. This should position your femurs (upper leg) vertically. Place a lacrosse ball, baseball, or tennis ball under the muscles on one side of your lower back just above your waist line, or where the pain exists. Slowly move up and down massaging the vertical muscles with the lacrosse ball. Spend about three minutes per side. While possibly uncomfortable in the moment, this helps to loosen the muscles and ease the discomfort once completed
Post mobilization: to get the best results, spend a few minutes afterwards stretching your hips, glutes, hamstrings, and quads, to help keep the pain from coming back. 

Monday072715

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Strength: squat clean thruster 1rm

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Max rounds in 15 minutes

10 Deadlifts 155/105

10 Ring dips

refer to 070914

Friday072415

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10 RFT 

3 hspu

6 front squats 135/95

12 burpees

24 double unders

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The many health benefits of burpees

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Strength: The burpee is a full body strength movement. The movement utilizes almost every muscle in the body, including the back, chest, shoulders, arms, legs, and core. 

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Flexibility: The burpee takes the body through some long ranges of motion, especially in the lower body which helps improve flexibility. 

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Muscle Tone: The burpee is a compound movement, recruiting more muscle fibers in a shorter period of time, lending maximum benefit for body composition and toning. 

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Fat Burning: Moving the body’s center of mass in bursts elicits a powerful metabolic response, causing your body to continue burning fat and calories long after the workout is finished. 

NUTRITION:Sometimes it feels like you are doing everything you can, but can’t lose that weight. Maybe you’ve already lost some weight but hit a plateau, or are just getting started. Either way, you might benefit from these most common nutrition mistakes:

1. Not eating early enough.

Eating breakfast first thing in the morning is imperative to jump starting your metabolism for the entire day. Sumo wrestlers gain weight by doing the opposite. They wait 2-3 hours After waking to eat, causing their metabolism to stay slower retaining body fat. So if you want to gain weight like a sumo wrestler, by all means skip breakfast. Eating within 30 minutes of waking is best. Within 1 hour is an absolute must. 
To elicit the best metabolic response, shoot for 40% protein for breakfast. Eggs should be a staple. Organic sausage, and turkey bacon are also good options. Last ditch effort: down a protein shake. 

2. Not eating enough protein

This is one of the most common issues among women who are worried they might get “bulky.” Up the protein and watch the pounds melt away. A good rule of thumb is to aim for 20 grams per meal. The old myth that protein makes you bulky is completely false… Cupcakes and diet coke make you bulky. 
3. Not drinking enough water

Minimum water consumption should be half your body weight in ounces. Example: A 200 pound person should drink a minimum 100 ounces of water per day. Proper hydration is critical to ensure your metabolism remains increased, and your liver keeps functioning optimally for fat loss. Have your first glass within 10 minutes of waking. 

Thursday072315

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Overhead pause squat. 2 reps E2MOM. 

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16 min AMRAP 

20 Russian Kettlebell swings 50/40

20 Strict knees to elbows

20 Good mornings 

20 Situps

Wednesday072215

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Squat snatch. 2 reps EMOM x10. 70-85%

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12 min AMRAP 

10 reps Kettlebell squat snatch 50/40

40 reps double unders