3.29.13 - REUB, 3rd Mirco + The Paleo Diet Explained: Interview with Dr. Loren Cordain

Repetition Effort Upper Body, 3rd Micro Cycle - 3.29.2013

A. Bench Press 2x1 + 1x AMRAP @90%

B. HSPU ROM Progression 3x5

C. OTM x12 (6 sets per motion)

Even minutes: 3x Shoulder Press + 3x Push Press (from the floor)

Odd minutes: 12x Burpee

D. Run 800m immediately when the clock reads 12:00

The Paleo Diet Explained: An interview of Dr. Loren Cordain as conducted by Dr.Andreas Eenfeldt.

7.28.12 - Bodywork discount and punchcard

Thanks to Nick Pavoldi, his company “Bodywork Professionals” is offering a discount to Feral CrossFit members. You can pick up a discount card at the gym. The offer is…

One hour deep tissue for $68 (ordinarily $80) and 90 minute deep tissue for $99 (ordinarily $110)

We will be instituting a class punch card. This will include 10 classes for $100. 

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Kevin crushes it on the erg

7.23.12 - Schedule update

All morning classes will temporarily be on hold from August 10-16. That includes morning elements classes for the 8.13.12 cycle. Classes will resume as normal on 8.20.12. 

We’re making some minor programming tweaks to see how ya’ll respond. Dynamic effort squatting will now be done as free squatting without accommodation at a 20% increased wave. Level 2 athletes will maintain box squats with 25% accommodation at a 50-55-60% wave.

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7.16.12 - Level 2

We will be instituting a ‘level 2’ classification. In order for athletes to qualify they must meet a host of standards. ALL standards must be met. There are no exceptions. For those who do meet the standards of ‘level 2’, they will have access to a separate ‘Level 2 Program’, which will bypass nearly all of the class instructions as we expect it to be superfluous for you. The Level 2 program will be much more complicated and demanding and directed towards generalist athletes. Level 2 athletes may also request special individualized programs for their performance goals. 

We expect these standards to act as a list of goals for those of you who are unable to currently meet them. If you have identified a performance standard that you cannot meet, then it should focus your attention and energy towards achieving said objective.

Level 2 - Everything must be approved by BOTH Noah AND Jayson. Hearsay approval is NOT allowed. All attempts must be witnessed by a coach.

Concepts - define and explain the following:
Progressive overload
Hans Selye’s General Adaptation Syndrome
Max Effort Method
Dynamic Effort Method
Repetition Effort
A. S. Prilepin’s Chart
Strength Curve
Accommodated Resistance
Plyometric
Eccentric-Concentric Chain/stretch (myotatic) reflex
CrossFit’s Definition of Fitness
Jim Cawley’s 10 Physical Domains
Stress vs Recovery
Means of Recovery
Stress Vectors
Hormetic Stressors

Mobility - Demonstrate the following:
Standing toe touch
Seated toe touch
5 minute squat test, zero foot pitch
Weighted butterfly, knees to ground by end of mobilization
180 degree shoulder flexion, unassisted

Gymnastics - Demonstrate mechanical proficiency and satisfy strength standards:
60 second handstand against wall, midline control, scapular stability
3 second freestanding handstand, midline control, scapular stability
10 second ring support, hollow body, external rotation, scapular stability
5/3 unbroken strict ring dips
5/3 unbroken strict pullups
10 unbroken glide kips
1 minute unbroken ring plank
10/5 unbroken ring pushups
3/1 unbroken muscle up, kipping or strict
30 second unbroken L-Sit, heels above parallel, full knee extension
10 (5 each leg) unbroken pistol squats
1 rope ascent, proper foot wrap

Powerlifting - Demonstrate mechanical proficiency and satisfy strength standards:
1.75/1.5xBW Back Squat, high or low bar
1.5/1.25xBW Box Squat
1/0.75xBW Front Squat
0.5xBW Overhead Squat
2/1.75xBW Deadlift, conventional or sumo
0.75/.05xBW Shoulder Press
1x/0.75xBW Bench Press

Weightlifting - Demonstrate mechanical proficiency and satisfy strength standards:
1/0.75xBW Full Clean - demonstrate a high level of technical proficiency
0.75/0.5xBW Full Snatch - demonstrate a high level of technical proficiency
1/0.75xBW Push Press - demonstrate a high level of technical proficiency
1/0.75xBW Split Jerk - demonstrate a high level of technical proficiency

Kettlebell - Demonstrate mechanical proficiency:
Russian Kettlebell Swing
American Kettlebell Swing
Swinging Clean
Swinging Snatch

Monostructural - Demonstrate mechanical proficiency and satisfy performance standards:
45 Double Unders in less than 60 seconds
Sub 1:40/1:50 Row 500m
Sub 7:00/8:00 1 Mile Run

Plyometrics  - Demonstrate mechanical proficiency and satisfy strength standards:
30/24” Standing Box Jump
7/5’ Standing Broad Jump
0.5/0.25xBW Kneeling Weighted Jump
4/2” Kneeling Box Jump

CrossFit to Weightlifting: Kicking the (MetCon) Habit

Dirtying Up Our Diets

The Enemy

Stress Will Ruin Any Paleo Meal

7.6.12 - Feral Work Trade

We’re looking to trade a free membership in exchange for regular and consistant cleaning services. This is open to anyone. Our only caveat is that you are committed and motivated to train hard and consistently. For all those interested, please inquire within. We will flesh out the details in person.

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A Sweet Problem: Princeton Researchers Find that High-Fructose Corn Syrup Prompts Considerably More Weight Gain

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Two Major Studies Conclude that Saturated Fat Does NOT Cause Heart Disease

Blain shows his ‘toes to bar’ pain-face