Here is a great article about the glycemic index.  The Glycemic index is simply a measure of a food propensity to raise blood sugar.  This document provides a very quick primer into the index and provides some samples of high and low glycemic foods.  The key is to avoid high glycemic food.

Remember that you can not out train a bad diet.

Keep moving!

Source: CrossFit Journal 

Download Pdf:

! 

Warm Up

complete 2 rounds for quality

• 10 arm circles forward
• 10 arm cirlces backward
• 15 jumping jacks
• 10 – Push ups – use stairs or wall for scale, DO NOT do knee push-ups
• Mobility/Stretching 

Complete 2 rounds 

• 1 min samson stretch each side – Watch Video 

Workout 

AMRAP – 10 – Set clock for 10 mins 

• 4 – Burpees
• 8 – Goblet squats – Watch video – weight (ladies 5/10# men 15/20#)
• 24 – Flutter Kicks – Watch Video

We’re very excited to kick off another spring/summer season.  Looking forward to doing my part to advise, guide and help others obtain and maintain that healthy life balance they seek.

Everyday we must move.

Everyday we must challenge our minds.

Everyday Fitness and Movement

During the final weeks of winter, starting Sunday March 1st through Sunday March 29th, we completed the CrossFit Games Open Scaled division and Masters Scaled Division.  Full details on the CrossFit Games Open can be found here.

Here’s a summary of the Workouts and the final results for each week.

Short summary, the CrossFit Games post 1 workout to be completed by the CrossFit community, each week for 5 weeks. This is a test of fitness across a global scale, in 2015 over 250,000 athletes around the world competed in the Open. For 2015 for the first time a scaled division was introduced, this made the workouts more accessible and more fun to a much wider community.

Three of our athletes completed the open workouts at the Holger St. Garage Gym!  It was AMAZING to Coach and watch!

Here’s a short summary of each workout and a picture of our final leader board.

Workout 1: 15.1a and 15.1b:

WORKOUT 15.1

Scaled & Masters Scaled Division:

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (85 / 55 lb.)
5 snatches* (85 / 55 lb.)
*ground-to-overhead allowed

Masters Scaled
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
Complete as many rounds and reps as possible in 9 minutes of:
15 sit-ups
10 deadlifts (65 / 45 lb.)
5 snatches* (65 / 45 lb.)
*ground-to-overhead allowed

Warm Up

Complete 2 rounds of the following

• 50 double unders or 100 singles
• 10 sit-ups
• 10 air squats

Workout

from CrossFit.com Dec. 31 2014

complete 5 rounds for time (Scale to 3 rounds if you’re about to die, always consider the 1st rule)

• 20 dips (chair dips)
• 14 thrusters (choose a moderately heavy set of DBs)  note weight

Warm-Up

Complete 3 rds of the following

• 10 burpees
• 10 goblet squats – light/medium kettle bell
• 5  inch worms
• 45 second Samson stretch each side

Workout

“Annie”

50-40-30-20-10

• Double Unders (2x singles if you don’t have doubles)
• Sit-Ups

Warm-up

Complete 3 rds of the following

• 25 – Double unders or 2x Singles
• 10 – DB Bent over rows
• 10 – Air squats

Mobility

Complete 2 rounds

10 – Inch Worms

10 – Bird Dogs

Workout 

AMRAP-10

• 10 Burpees
• 10 Dumbbell or russion kettlebell swings (25-35# Women/ 35-55# Men) – Swing to eye level
• 10 sit-ups

Note rounds + partial reps and weight for DB/KB swings