Monday, September 2 2013

Posted by Mandee on September 1, 2013   |   15 Comments

Elaine 1Ealine 1 light

Elaine 2 lightElaine 2




A. Spend 15 minutes working on mobility, squat, running and burpee technique

B. Complete for time “Cardiac Collapse”

400m run

25 burpees

400m run

25 air squats

400m run

25 burpees

400m run

25 air squats

Cool Down: spend 5-10 minutes of any of the following: stretching, flexibility, mobility, myofascial release/rolling out

15 responses to “Monday, September 2 2013”

  1. Mandee says:

    Woohoo Elaine!! 🙂

  2. Meredith says:

    Go Elaine!!!!

  3. Stacey says:

    Looking like a beast! Love it

  4. Candace says:

    Elaine!! you go girl!

  5. Candace says:

    Elaine! You Go Girl!

  6. Aly says:

    Miss my 9am class…bad! Hope to be back soon!

  7. James Stranahan says:

    Turkish Get Up (TGU)


    just worked on form

    10,9,8,7,6,5,4,3,2,1 LADDER
    13:00 scaled to 1 pood

  8. Adam Campbell says:

    13:20 Rx

  9. CoachDB says:

    Hello CFHSV Athletes, I am posting on the blog today as it has been brought to my attention that some of you may be considering or participating in fad diets, cleanses, quick weight loss methods, acceleration or jump starting and even plateau busting diets. I ask that you really rethink this and do some real research and see where the majority of these methods have you ending up in the long run of a natural healthy long-term lifestyle and nutrition plan that is realistic, while keeping in mind the rigorous training you conduct at CFHSV.

    As most of you know from my nutrition course I am not one to neither judge nor dictate to you what to do. I do suggest you create a healthy yet realistic life long nutrition plan. I ask you to do your research and start making small and achievable changes based on Specific, Measurable, Achievable, and Realistic goals. I also ask you to ask yourself how the majority of people that partake in fad diets, cleanses, quick weight loss methods, acceleration or jump starting and even plateau busting diets end up one to three months later. Predominantly right back to another fad diet or cleanse or whatever still trying to achieve their goal. Be wary of the rebound affect as well.

    In the event some of you missed or have forgotten some of the key nutrition points from my class you are more than welcome to attend with the next 101 nutrition class and I will also have a Nutrition Refresher Class as a workshop in late September or October. However, if you are having any problems or questions about nutrition or even considering something mentioned above, please do not wait to come talk to me.

    I would like to leave you with CrossFit’s 1st two sentences from “World-Class Fitness in 100 Words” and a few aspects what we try and promote at CFHSV.
    Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.
    At CFHSV we want our athletes to eat well everyday, not just for a relatively short period of time. We also want our athletes to choose nutritional guidelines that are practical for their lives, so that they have a higher likelihood of sticking with it and making it a lifestyle rather than a temporary change. Furthermore, we encourage our athletes to do whatever is most helpful for them individually based on their goals.

    Once again please know these are just a few comments and there is much more information and details that can be discussed between the lines. My biggest concern is you do not fall suspect to non-nutritional un-realistic lifestyle changes, quick fixes, gimmicks etc… Please come see me if you have questions or desire more details.
    Train Hard, Train Smart, Train to Survive! CoachDB Out

    • David M. says:

      As a testimonial to this I started Crossfit at around 220-230 pounds. This was with 3-4 days a week of long mountain bike rides but a poor diet. Slowly after changing first to a diet that was more in line with what Dennis is talking about (Paleo) and Crossfit my weight started to come down. However at 180 pounds I started to feel tired and had no energy during workouts. I felt something had to change and started to experiment.
      I think where the Paleo approach has issues is that although the types of food involved are great and promote low inflammatory states and over all good health, it is hard to remember to get ENOUGH calories to support 5-6 intense workouts a day. This is expecially true if you combine it with The Zone Diet.
      I simply increased my caloric intake by adding more starch mainly with sweet potatoes (along with another food which probably isn’t the best idea for everyone) and I started feeling better and actually got over some humps that I was stuck on. Yes I have gained weight but I think in my case it is a good thing.
      My suggestion is to go strict Paleo for a month and see how you feel. If you feel great and you are PR’ing all over the place then stick with it. If you feel weak and your “bonking” at every workout then increase calories but in a healthy way.

      Just my 2 cents, keeping in mind that the my study above is very under-powered with an n of 1.

  10. Larry says:

    Home gym
    =13:47 rx

  11. David M. says:

    11:25 with vest.

  12. Bradley says:

    12:26 Rx