Tuesday- July 23rd, 2013

Announcements:

We will be closed on Friday and Saturday for the CrossFit Games. You are interested in going we have tickets available.

At 6:00 am we are meeting in the Wahoo’s Parking lot at the corner of Portola Parkway and Glen Ranch Road in Foothill Ranch to go mountain biking. We will then ride in Whiting Ranch Wilderness park. This is open to anyone and all levels. You do need to provide your own bike and equipment. This is just a great way to enjoy the outdoors and get to know others in the gym who share a similar interest. We plan on announcing many more rides this summer so keep looking here for announcements.

Motivation

We just finished up our Paleo Challenge. Like many things in life the Challenge got very hard. Trips, work, and family made it difficult to keep strict. Retesting some of our members in the Bod Pod we got to see the benefits of staying with the challenge. Why the Bod Pod is so helpful is because it gives a more accurate account of what changes took place in the body. Kevin for example lost just 3 pounds in six weeks. What really happened? He changed his body composition by over 4%. He lost 9 lbs of Body Fat and gained 6 lbs of lean mass. Rob also went down by 4%. He lost 10 pounds. While he also decreased in lean mass this helped him with his goal of running a faster 5k. He raced in a small 5k on Saturday and won the race. We are not only about numbers. What are our real results. How has our life been effected.. Josela for example actually increased her body fat percentage, yet as we look deeper she has been able to get off of two medications she had to take to help her digestive system. I believe she is the big winner here. To be able to gain control of yourself through nutrition is awesome. No more need for medication!!! Josela has had a tough go but I think we can all learn a lot from her. This is her third Paleo challenge in the gym. She reported this is the longest she has been able to stick with it. So, don’t worry people. Trying and failing is still better than not trying at all. Each time you commit yourself to try again you chances of success go up. We had several other success stories from the Challenge and we will be doing another one soon because while very difficult the results don’t lie.

Strength

A structured strength program is still the gold standard for increasing strength. 90% of the gym should have a recent 1 rep max back squat. We will be working five sets of that back squat today at 75% of your 1 rep max. Please come prepared with your number. You will do 1 set of 5 reps every two minutes. Chest up, knees out, and but back to keep the weight on your heels. These sets should be hard so don’t be surprised when you start to struggle.

Workout Strategy

Today is a combination of a test day and a high intensity short max effort 3 minute AMRAPs. If you can even do one strict pull up then do pull ups. The other limiting factor will be the push press. Make sure it is a weight that you can do all 10 reps straight. Go steady on the Burpees. Remember it is only a three minute AMRAP. Level 3 & 4 you have to do a minimum of 2 rounds during each AMRAP and level 4 needs to do a minimum of 75 Pull Ups total.

Workout of the Day
Strength of the Day	Back Squat: 5 reps every 2 minutes @ 75% of 1 Rep Max or 10 Minutes to find your 1 rep max
Level 1: 1 Minute Max Effort Ring Rows 3 Minute AMRAP of: 15 Burpees 10 Push Press 55/35# 2 Minute Max Effort Ring Rows 3 Minute AMRAP of: 15 Burpees 10 Push Press 55/35# 1 Minute Max Effort Ring Rows	Level 2: 1 Minute Max Effort Strict Pull-Ups 3 Minute AMRAP of: 15 Burpees 10 Push Press 75/45# 2 Minute Max Effort Strict Pull-Ups 3 Minute AMRAP of: 15 Burpees 10 Push Press 75/45# 1 Minute Max Effort Strict Pull-Ups
Level 3: 1 Minute Max Effort Strict Pull-Ups 3 Minute AMRAP of: 15 Burpees 10 Push Press 115/75# 2 Minute Max Effort Strict Pull-Ups 3 Minute AMRAP of: 15 Burpees 10 Push Press 115/75# 1 Minute Max Effort Strict Pull-Ups	Level 4: 1 Minute Max Effort Strict Pull-Ups 3 Minute AMRAP of: 15 Burpees 10 Push Press 115/75# 2 Minute Max Effort Strict Pull-Ups 3 Minute AMRAP of: 15 Burpees 10 Push Press 115/75# 1 Minute Max Effort Strict Pull-Ups

Workout of the Day

Strength of the Day

Back Squat: 5 reps every 2 minutes @ 75% of 1 Rep Max or

10 Minutes to find your 1 rep max

Level 1:

1 Minute Max Effort Ring Rows

3 Minute AMRAP of:

15 Burpees

10 Push Press 55/35#

2 Minute Max Effort Ring Rows

3 Minute AMRAP of:

15 Burpees

10 Push Press 55/35#

1 Minute Max Effort Ring Rows

Level 2:

1 Minute Max Effort Strict Pull-Ups

3 Minute AMRAP of:

15 Burpees

10 Push Press 75/45#

2 Minute Max Effort Strict Pull-Ups

3 Minute AMRAP of:

15 Burpees

10 Push Press 75/45#

1 Minute Max Effort Strict Pull-Ups

Level 3:

1 Minute Max Effort Strict Pull-Ups

3 Minute AMRAP of:

15 Burpees

10 Push Press 115/75#

2 Minute Max Effort Strict Pull-Ups

3 Minute AMRAP of:

15 Burpees

10 Push Press 115/75#

1 Minute Max Effort Strict Pull-Ups

Level 4:

1 Minute Max Effort Strict Pull-Ups

3 Minute AMRAP of:

15 Burpees

10 Push Press 115/75#

2 Minute Max Effort Strict Pull-Ups

3 Minute AMRAP of:

15 Burpees

10 Push Press 115/75#

1 Minute Max Effort Strict Pull-Ups

Buy Out – 500 Meter Row

Tuesday- July 23rd, 2013

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