Thursday, October 28, 2010

Be sure to follow us weekly for our updates on Managing the Menu.

Our goal is to give some insight on healthier way of living. We will be assessing what some may feel is a "healthy diet" along with touching on common excuses some individuals make for their poor eating habits. As you're following us week to week feel free to post any comments or criticism's you may have as this may bring on great topics to discuss. Click the link below to check out our latest clip.

http://www.youtube.com/watch?v=q2MN5lkhbQA

Monday, October 25 2010

Take 10 minutes to find 1-RM Clean & Jerk

rest 2 min

5 Rounds For Time:
5 HDSPU
10 Hang Clean (M: 135 lb./F: 65 lb.)
50 Double Unders



Managing Your Menu Episode II
http://www.youtube.com/watch?v=0l7L4fv6EX4

Friday, October 15, 2010

http://www.youtube.com/watch?v=cNvJy0zoXOY

Training:

Back Squat , Take 15 Minutes to work up to one rep max. Take two minutes in between sets.

Then:

10-9-8-7-6-5-4-3-2-1

Bench press 65% of one rep max
knees to elbows
ring dips
6 ft broad jumps

Thursday, October 14, 2010

20 min running Clock:
Find Max Box Jump in inches
Take no more than 2 sets to bench BW max reps
Take no more than 2 sets to do max rep Pullups (strict, kipping or butterfly)
Take no more than 2 sets to do max reps 1.5BW Back Squats
Complete as many 400m run(s) with remaining time (only completion of full 400m run counts as 1)

Take best sets of each exercise adding up inches, reps and completed 400m run for score...

Wednesday, October 13, 2010

New Blog Series "Managing the Menu" hosted by Port CrossFit Inc.

First Lesson: Don't Eat Tostitos at 10:30pm

Each week we'll be uploading a video critiquing our local food menus. We will provide insightful ideas for a healthier lifestyle.

Tuesday, October 12, 2010

Take 10 minutes to find 3-RM Clean

rest 2 min

5 Rounds for Time:
6 Power Clean (135 lb. / 105 lb.)
12 Box Jump
400m run

Monday, October 11th, 2010

For 10 minutes:
First 5 min
Snatch-grip Deadlift
3 reps on the minute every minute
Last 5 min (adjust weight)
Snatch
3 reps on the minute every minute

rest 2 min

Snatch & Run yall...
1 round for time:
30 Snatch (115 lb./ 95 lb.)
800m run

Friday, October 8th, 2010

Lets catch up on some running...

1600m run
rest 2 min
1200m run
rest 90 seconds
800m run
rest 60 seconds
400m run

Preferably rest 3+ hours.. but if two trips to the gym is out of the question then give yourself a few minutes of rest

2 sets of each:
15 reps of Hang Clean
15 GHD sit-ups
15 reps of Bench Press
15 Knees-to-elbows
15 SDLHP
15 Back ext

24 Years ago today your very own trainer, Ryan Hughes was born. Happy Birthday Ryan!!

Thursday, October 7, 2010

“The baby-carrot industry tried to reposition its product as junk food, starting a $25 million advertising campaign whose defining characteristics include heavy metal music, a phone app and a young man in a grocery cart dodging baby-carrot bullets fired by a woman in tight jeans…”

Told to Eat Its Vegetables, America Orders Fries

Training:

lets crank up the Thrusters!
4-4-4-4-4
resting 90 seconds between sets

2 min of box jumps for reps
rest 60 seconds
2 min of rowing for calories
rest 60 seconds
2 min of Burpees for reps
rest 60 seconds
2 min of Thrusters for reps (75 lb./55 lb.)

All four exercises added together is your score..

Wednesday, October 6, 2010

Lack Of Sleep Can Make Dieters Lose Muscle Instead Of Fat

Training:

7 minutes of barefoot jump rope

rest 90 seconds

Bench Press @ BW
Weighted Chin-up
7-6-5-4-3-2-1
resting 1 min between sets

rest 90 seconds

For Time:
60 Double Unders
50 Wall Balls (20 lb./14 lb.)
40 Double Unders
30 Kettlebell Swings (1.5 pood/1 pood)
20 Double Unders
10 Muscle-ups

Unable to do a muscle-up? [2 jumping muscle-ups=1 muscle up] OR [2 dips+2 Pullups=1 Muscle-up]

Tuesday, October 5, 2010

Concurrent Endurance and Strength Training Not to Failure Optimizes Performance Gains. Med. Sci. Sports Exerc., Vol. 42, No. 6, pp. 1191–1199, 2010.



Purpose: The purpose of this study was to examine the efficacy of 8 wk of resistance training to failure versus not to failure training regimens at both moderate and low volumes for increasing upper- body strength and power as well as cardiovascular parameters into a combined resistance and endurance periodized training scheme.
Methods: Forty-three trained male rowers were matched and then randomly assigned to four groups that performed the same endurance training but differed on their resistance training regimen: four exercises leading to repetition failure (4RF; n = 14), four exercises not leading to failure (4NRF; n = 15), two exercises not to failure (2NRF; n = 6), and control group (C; n = 8). One-repetition maximum strength and maximal muscle power output during prone bench pull (BP), average power during a 20-min all-out row test (W20min), average row power output eliciting a blood lactate concentration of 4 mmolILj1 (W4mmolILj1), and power output in 10 maximal strokes (W10strokes) were assessed before and after 8 wk of periodized training.
Results: 4NRF group experienced larger gains in one-repetition maximum strength and muscle power output (4.6% and 6.4%, respectively) in BP compared with both 4RF (2.1% and j1.2%) and 2NRF (0.6% and j0.6%). 4NRF and 2NRF groups experienced larger gains in W10strokes (3.6% and 5%) and in W20min (7.6% and 9%) compared with those found after 4RF (j0.1% and 4.6%), whereas no significant differences between groups were observed in the magnitude of changes in W4mmolILj1 (4NRF = 6.2%, 4RF = 5.3%, 2NRF = 6.8%, and C = 4.5%).
Conclusions: An 8-wk linear periodized concurrent strength and endurance training program using a moderate number of repetitions not to failure (4NRF group) provides a favorable environment for achieving greater enhancements in strength, muscle power, and rowing performance when compared with higher training volumes of repetitions to failure in experienced highly trained rowers





(Article courtesty of OPT)





Training:


5 Rounds for time:

1 Deadlift
2 Handstand Push Ups
3 power cleans
4 Chest to bar pull-ups
Rest 90 seconds between rounds

Monday, October 3, 2010

Back Squats working to 1-RM
5-4-3-2-1

Rest 90 seconds

4 Rounds for time:
10 Squats @ 60% 1-RM
10 Shoot-throughs on Parallettes
40 Double Unders (unbroken)


http://www.crossfitsouthshore.com/?p=2228
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