“Elizabeth”

21 – 15 – 9

•  Squat Cleans (135#/95#)
• Ring Dips

Post Time and Comments

CrossFit Saint John doesn’t build character in it’s athletes, it reveals it!

We hope everyone enjoyed the long weekend. Did you do your homework over the last few days?

Today:

3 Rounds, 1 minute each movement for max reps (cals). The combined reps of each round is your score.

• Burpee Pull Ups
• Hand Stand Push Ups
• Rowing (cals)
• Box Jumps (Tires/24″)
• Leg Raises

Post score and comments.

MOBILITY WORK:

Click HERE for link to Mobility WOD DARTH SHOULDER

Take a second to watch video if you have access to Youtube.

Justin loved starting his day with this one!

“Bravery is the capacity to perform properly even when scared half to death.”
- Omar Bradley

We will be back at it on Tuesday…but that doesn’ t mean you avoid treating your body properly.

Last week we posted two mobility videos from Kelly Starrett, DPT www.sanfranciscocrossfit.com. Did you do your homework requested from those two videos….if yes, great, if not…c’mon people get ‘er dun. We challenge you to help your body operate better….do the challenges… and not just once but frequently…they do work.

For those who have been keeping up on their homework, we have another to be completed by Tuesday.  Click HERE to be sent to page. It’s a good one…

FYI… the nutrition challenge is building up. We have approx 9 ppl interested. We’d like to have a meeting sometime soon where all interested will gather to discuss what and how we are going to evaluate…

Have a great long weekend…

We will need some numbers to keep motivation high.

We will be hosting an info session and workout starting at 10am.
ALL ARE WELCOME! And bring a friend!

For regular members, start time for this WOD. 11 am

For time
30x Burpee broad jumps
20x Double KB push press (36#/24#)
20x Squats
20x KB renegade rows (36#/24#) (click for video)
Sprint 100m
20x KB swings (53#/36#)
20x Double KB front squat(36#/34#)
20x KB snatch (53#/36#)
Sprint 100m
20x Pull-ups
20x Sit-ups
20x Push-ups
Sprint 100m
30x Burpee broad jumps

We’ll be doing it….you should join us!

Side note, We would like to say goodbye to a few of our clients who have been going hard for a long time.
Jamie, JF (Jean Francois) and Aimee. They are going to school and pursuing life adventures.

PROOF AIMEE PAYED THE GYM HER BIRTHDAY TIRE FLIPS….WITH INTEREST.

All the best in Halifax.

Does anyone else find themselves subconsciously typing August when it should be September….just a little bit of denial there.

Few details. We will be closed Monday to observed the Labour Day…. that being said, I will be doing Labour at the gym….

Nutrition Seminar…. It might be possible to have this seminar much sooner than later. Going to be working out details with SFL today…I need to know ASAP if you have any interest in attending. Bring family and friends…. I need to have an idea of numbers…. we’d like to have 15 + in attendance.

WOD:

Team Day

For Time:

Complete the reps for each as required but only one person doing the work.

These reps are intended for teams of 2… will modify based on attendance.

3 Rounds

• 50 Pull Ups
• 60 Sit Ups
• 70 Kettlebell Swings (50/35)
• 80 Squats (hips below parallel)

A few rules:

• Only one person doing work at a time.
• If no rep is called repeat that rep.
• Kettlebells are not to be dropped or EVERYONE does 10 Burpees.
• Have some fun!!!

Post time and comments

SFL Nutrition Tip:

Enriched versus Fortified – Enriched versus fortified: what’s the difference?

Have you ever wondered about the difference between the terms “enriched” and” fortified?” Both terms indicate that nutrients – usually vitamins or minerals were added to make a food more nutritious.

“Enriched” means adding back nutrients that were lost during food processing. For example, B vitamins, lost when wheat is refined, are added back to the white flour.

“Fortified” means adding nutrients to food that weren’t originally present. For example, milk is fortified with vitamin D, a nutrient that helps your body absorb milk’s calcium and phosphorous.

According to a recent law, most enriched grain products are now fortified with folic acid to reduce the incidence of certain birth defects.

The SFL Food Pyramid

Warmup:

Junk Yard Dog – Burgener Warm up – Mirror Drills

* Snatch Grip Deadlift in teams 5x5x5

Death by Hang Power Cleans

Every minute, reps increase by one. You need to complete the required reps before the start of the next minute.

Men ~ 115 lbs

Women ~ 75 lbs

Post rounds completed and comments

Burpee Monster Tracks…..I knew it existed!!

Did you get your accumulated 10 mins in the bottom of the squat this week?

How about the 4 mins per leg of the hip stretch?

Tabata today.

8 Rounds per movement.                                                                                                             20 secs of work followed by 10 secs of rest. The lowest score obtained in any round of a movement will be the score obtained for that movement.

• Mountain Climbers (left/right = 1)
• Leg Raises with hip pop
• Push Press (65#/45#)
• Double Unders (single skips 3:1. # of single skips will be divided by 3 for scoring purposes)

Post score and comments.

Today’s Challenge by Blog by Kelly Starrett, DPT www.sanfranciscocrossfit.com

Don’t go to the pain cave

Start with mobility challenge below. We will do a before and after evaluation of your range of motion.

Watch this video by KStar

Then we ask “Annie are you ok??”…. and the answer is…. CFSJ style

15 ~ 12 ~ 9

• Rowing (Calories)
• Thrusters (95#/65#)
• Sumo Deadlift High Pull (70# KB/ 45# KB)
• Burpees
• Med Ball Cleans (20#/14#)
• Wall Balls (20#/14#)

Post time and comments

Tip Type: Nutrition

Iron – Did you know……..

Iron deficiency is one of the more common nutritional shortfalls in North America. The problem affects women and it’s likely to occur during only a few stages of life, when the body’s demand for iron increases. About 70% of the iron in the body is found in the red blood cells. Iron is an essential component of hemoglobin, the protein that gives blood it’s red color and carries oxygen to all the cells. Iron is also essential to the formation of myoglobin, which stores oxygen in muscles to provide energy for muscle contraction. Several enzymes and proteins in the body also rely on iron.

The initial stage of iron deficiency usually produces no symptoms. However, even milk iron deficiency can cause irritability in infants and hinder learning and problem-solving capacity in children. Anemia, with its accompanying fatigue and weakness, is the ultimate consequence or iron deficiency. In this disorder, there is a decrease in the number of red blood cells circulating in the body, or a below normal hemoglobin content. It reduces the amount of oxygen delivered to the cells. (Wellness foods A to Z, Sheldon Margen, M.D and the Editors or the UC Berkeley Wellness Letter)

Vitamin C will help your body absorb and retain iron. When eating foods high in iron; have some fruits like apples, kiwis, oranges, grapefruits and green vegetables. Do not eat spinach, tomatoes, rhubarb or chocolate as they are high in oxalic acid; a substance that inhibits your body’s ability to absorb iron.

For time:

Run the block

• 5 Rounds of Cindy (5 pull ups, 10 push ups, 15 squats)

Run the block

• 5 Rounds of Cindy

Run the block

Post time and comments

Tonight there will only be a 5pm session…no 6pm tonight.

FRAN on FRIDAY!!!!!!!!!!

For Time

21 – 15 – 9

• Thrusters (95/65)
• Pull Ups

Post Comments

I had a conversation recently with someone about going to a gym before CrossFit. And a definition of insanity popped into my head.

Insanity: doing the same thing over and over again and expecting different results.
Albert Einstein

Stair master and preacher curls just don’t cut it….

Tip of the week!

Omega-3 fatty acids – They’re good for you, include them in your daily routine!!

Omega-3 is an essential fatty acid because it cannot be manufactured by the body and must come from the diet

Omega-3 has important components of cell membranes – particularly in the brain and eyes

The body uses omega-3s to make hormones that keep blood from clotting abnormally and inflammation from getting out of control

Studies have linked omega-3s from fish and other foods with a reduced risk of heart attacks and stroke, macular degeneration, and various types of cancer including breast, prostate, and colon.

Omega-3s have also proven helpful in reducing symptoms of inflammatory and autoimmune disorders such as asthma, rheumatoid arthritis, lupus, and inflammatory bowel disease

Good sources of omega-3s are found in: salmon, sardines, mackerel, herring, walnuts, flaxseeds, hemp seeds, canola oil

21 ~ 15 ~ 9
Deadlift (155#/105)
Handstand Push Ups

Post time and comments

Today:

Death By Power Snatch/Overhead Squat (95#65#)

One Power Snatch and One Overhead Squat first minute, then two of each the second minute, then 3 of each the third minute and so on until you do not complete the required reps within that minute.

Post Rounds completed

We run the block, work on Overhead Squats, then….

Say hello to Annie…. She’s into touching her toes and whipping … (Click on Annie’s name… Spealer doing this WOD…crazy fast)

50 – 40 -30 -20 -10

• Double Unders
• Sit Ups

Post time and comments

CrossFit Journal Item:

Why’d You Miss? by Jeff Barnett, CrossFit Impulse – August 2010

Maybe you weren’t strong enough to make the lift, or maybe something else went wrong. Jeff Barnett offers a non-exhaustive list of reasons why the iron didn’t move.

“Boiler Maker”

AMRAP 20 min

• 5 Barbell Burpee Squat Clean Thrusters (95#/65#)
• 5 Pull Ups (Weighted if possible, 45#/30#)

Post # of rounds and comments

Let’s play a game – “Who left this mark?”

We will be hosting a session at 1130am