Saturday Free Open WOD (Time) 
Saturday 0930 Open WOD, free to the public. Come with a friend and try us out!
Chosen as WOD: Sat,May 4,2013 Sat,Jul 28,2012 Sat,May 19,2012 Sat,Feb 4,2012 Sat,Jan 28,2012 Sat,Jan 21,2012 Sat,Dec 31,2011 Sat,Dec 10,2011 Sat,Dec 3,2011 Sat,Nov 26,2011 Sat,Nov 19,2011 Sat,Nov 5,2011 16:21 | Matt G Thu,Jul 5,2012 |
 17:41 | Kevin Wed,May 2,2012 |
 32:28 | Jered Sat,May 19,2012 |
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Stack O Cards (Time)
Pull from the deck and see what you get?
Teams of 4 with one deck of playing cards per team.
2 members per team draw one card and do the required reps for each suit
Only 2 memebers of a team can be working out at a time.
When the required reps for that card have been done the next two teammates draw the next card for their workout. Repeat till all cards are gone and post time per team.
SPADES: WB Shots
HEARTS: KB Swings
CLUBS: Pull Ups
DIAMONDS: Sit Ups
JOKER: 400m Row as a group (100m per person)
King, Queen, Jack= 10 reps
Ace= 11 reps
Chosen as WOD: Sat,Jul 28,2012 Sat,Oct 8,2011 Sat,Apr 17,2010 Sat,Jan 2,2010| 22:08 | Lea Sat,Jan 15,2011 |
| Lea | 22:08 | Team: Brian, Melissa, Scott, Eddie, Lea | | Scott H | 22:08 Rx | the most honest team i know | | Stacie | 21:21 Rx | pete, ryan, stacie, liz,steve |
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 ryan l
Everyone please see above tab ''Zone Nutrition Seminar'', for information on a class being hosted by CF SMAC and South Metro Fire. We were invited by CF SMAC (Scott), so make sure you tell him thanks!! I attended this same class last year and it is worth your Sunday night, especially since it is free to you! Matt and Cherie Chan are very knowledgeable. Both teach CF certification classes around the country, so come pick their brains; I believe that would be considered Paleo:)
ryan l
Nutrition: How To Eat Right
''Eat meat & vegetables, nuts & seads, some fruit, little starch and no refined sugar''
Crossfit Nutrition - Coach Greg Glassman
One of the biggest problems we face today is the consumption of high doses of carbs (and poor quality carbs at that). As we mentioned earlier, hyperinsulinemia is the acute and chronic elevation of insulin as a result of habitual consumption of excess carbs. There is a staggering list of disease and illness linked to hyperinsulinemia.
This can be avoided by reducing our typical American carb consumtion habits (also referred to as an addiction). We need to specifically reduce and avoid those carbs that cause a substantial increase in our blood sugar and insulin levels. These have a high glycemic index. http://library.crossfit.com/free/pdf/GlycemicNov02.pdf
Starting Points: Eat Carbs, Proteins and Fats in a 40% C, 30% P, 30% F proportion. This is a starting point and the standard ZONE diet prescription http://library.crossfit.com/free/pdf/cfjissue21_May04.pdf . It's appropriate to mention here that the 40/30/30 can be tweaked just as you would a Crossfit WOD. For example being highly active would require you go heavier on the Fat %. More on this to come.
Major Point Here: The quality of your food matters - GREATLY! Interpretation - real food that is not processed. Meat & Vegetables. http://www.earth360.com/diet_paleodiet_balzer.html
The Zone
Created by Dr. Barry Sears
Based on the concepts of Paleo nutrition.
40-30-30 Carbs, protein, fat.
Meals are made up of blocks.
1 block of protein is 7 g
1 block of Carbohydrate is 9g
1block of fat is 1.5g*
*the other 1.5g of fat is often obtained in each block of protein, totaling 3grams of fat needed per 1 block meal
Match up body type with amount of daily block intake.
Utilize block charts to plan meals.
Precook, and preplan meal ahead of time for convenience. The meal plan journal is a must have reference tool, as well as websites and books by Dr Sears.
Starting meal plans
-Create a menu and then go shopping.
-as stated, have meals prepared, premeasured, precooked, etc.
-cook with lot of garlic, herbs and spices.
-buy nuts in bulk, always carry good fats with you(a baggy of almonds is my favorite), these are a good addition or sub for fat.
-Many meals can fit in the zone, particularly if you have to eat out, always order a salad, protein and cut down on bread. Order more vegetables instead of fries. If you need more fat, ask for avocado. If they don’t have any, pull out your nuts!
-Proportions are everything, get good at knowing how much food you are supposed to be eating. A good reference is, no piece of lean meat or fish should be larger than your palm. Green veggies should be a least the size of two fists. Starches should be no bigger you’re your proteins. This wont work for everyone, particularly if you are the athletic well built male with unusually small hands.
-If your going to drink, don’t eat carbs.
-Keep track of your eating habits, a reference to look back on is a good tool.
-If after you eat a meal you feel full, eat less carbs.
-If after you eat a meal you feel hungry, eat more fat.
-If you crave sugar late at night, go to sleep.
-Reassess your plan regularly at first, it may need some tuning.
-Drink lots of water, avoid juices, do not drink soda,(diet or otherwise). Tea and coffee are ok, but watch the cream and sugar.
*Wittenstien, Keith. (2007, November). ''How to start your meal plan''.
Crossfit. (2004, May) ''Meal Plans''. Crossfit Journal, 21, 1-10.
http://rarecrossfit.typepad.com/fitness/zone-block-calculators.html
http://www.the-zone-diet-recipes.com/
Effects of sugar on body: http://www.healingdaily.com/detoxification-diet/sugar.htm
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CFP 041 (Time)
For time:
50 Double unders
10 Squat clean and jerks, 155# (105#)
40 Double unders
8 Squat clean and jerks, 155# (105#)
30 Double unders
6 Squat clean and jerks, 155# (105#)
20 Double unders
4 Squat clean and jerks, 155# (105#)
10 Double unders
2 Squat clean and jerks, 155# (105#)
| 12:07 | Lea Fri,Jan 14,2011 |
| 12:44 | Stacie Fri,Jan 14,2011 |
| Stacie | 12:44 | 65# | | Kelly | 14:27 | 3xsingles, 65# | | Anney | 11:37 | singlesx3, 45# | | Liz N | 12:12 | 65# | | Lea | 12:07 | 65# |
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|  ryan l 11:41am
APB out on Eric , Steve, Brian, Liz, BEV, Linda! Where are you all? You can't hide forever...
Stacie 12:02pm
My ''mojo'' had no go-go today.. Felt like I was just learning how to do double unders again for my first couple sets. Oh. Well. Hope to see a bunch of you tomorrow morning at 930 for a great workout.
ryan l 2:36pm
Jon, just finished watching your WOD#14 video. Your form was solid, good job! Like a proud pa-pa!
Liz N 7:28pm
First WOD back and it feels good to be with my 'family'. Great working out with Kelley, seeing Lea & Eddie and of course, Kyla and the kids. Sorry for being so distracted tonight Ryan. It was just so much fun catching up with everyone.
Stacie 7:54pm
Welcome back Liz.
Liz N 9:18pm
Nice job Lea! You are getting stronger and stronger and faster and faster! Ssshhhh...just signed up Eric for the Saturday WOD. Can someone please help me get ''The Situ-Asian'' in there tomorrow? A barrage of texts/phone calls/guilt trips would be greatly appreciated!
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