Please be advised that you may participate in 1, 2 or all of the WOD's however only those athletes who complete all 3 WOD's will be eligible for selection to the CF 215 Affiliate Team. We are hoping for a great turnout and encourage all of our athletes to participate regardless of their experience. To increase participation in this event, we will be canceling all classes this Friday, September 10, and enforcing a mandatory REST DAY. So rest up and come ready to rock the house Saturday! 

WOD #1:

10 minute AMRAP:

3 Axel Cleans (men = 115 women = 75)

6 Front Squats (men = 115 women = 75)

9 Burpee + Vertical Leap (jump to touch ring 6 inches above reach)

WOD #2

3 rounds for time:

200m Plate Carry (Men = 45 Women = 25)

5 Tire Flips

30 Sledge Hammer Strikes

400m Run

20 Pull-ups

WOD #3:

5 minutes to find 1 RM Shoulder to Overhead

*All WOD's may be scaled!

"What is this whole Tabata thing anyways? Is it named after someone? If so, is he still alive cuz I'd like to track him down and make him pay for the Tbata Sit-ups you just made me do!" 

Here is a brief explanation on the Tabata Protocol (adapted from our friends @ CrossFit Football):

What is a Tabata and how is it performed?

A Tabata Interval (also called a Tabata sequence) is an interval training cycle of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest, repeated without pause 8 times for a total of four minutes. In a group context, you can keep score by counting how many lifts/jumps/whatever you do in each of the 20 second rounds. Usually, the round with the smallest number is your score. You can also count total reps completed over the whole sequence. 

Credit for this simple and powerful training method belongs to its namesake, Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo, Japan. Their groundbreaking 1996 study, published in the journal Medicine and Science in Sports & Exercise, provided documented evidence concerning the dramatic physiological benefits of high-intensity intermittent training. After just 6 weeks of testing, Dr. Tabata noted a 28% increase in anaerobic capacity in his subjects, along with a 14% increase in their ability to consume oxygen (V02Max). These results were witnessed in already physically fit athletes. The conclusion was that just four minutes of Tabata interval training could do more to boost aerobic and anaerobic capacity than an hour of endurance exercise.

Although Dr. Tabata used a mechanically braked exercise cycle machine, you can apply this protocol to almost any exercise. For example, a basic Tabata workout can be performed with sit-ups. The more muscles used the better, so use full knees-bent sit-ups. Sit-up non-stop for 20-second intervals, followed by 10 seconds of rest. Repeat for a total of 8 cycles.

Eggs w/ Mango Gazpacho

Ingredients:

• 2 cups of 1/4-inch-diced fresh (ripe) mangoes
• 2 tablespoons extra-virgin olive oil
• 1 seedless cucumber, cut into 1/4-inch dice
• 1 red bell pepper, seeded and cut into 1/4-inch dice
• 1 sweet onion, cut into 1/4-inch dice
• 2 medium garlic cloves, minced
• 1 small jalapeno pepper, seeded and minced (optional)
• 3 tablespoons fresh lime juice
• 2 tablespoons chopped fresh cilantro
• Salt and freshly ground black pepper

Directions:

• Process mangoes and EVOO in a blender or food processor until pureed. Transfer to a medium bowl, along with remaining ingredients.
• Season with salt and pepper to taste. Refrigerate until ready to serve. (Can be made several hours before serving – it’s even better the next day.)
• Serve in a bowl (as a traditional soup) or dump it right over freshly poached, fried or scrambled eggs.  Top with fresh basil or cilantro and enjoy!
•  

DELIGHTFUL!

So today marks DAY 17...past the half way point...the end is now in your sights! So how are you all doing? What's the latest? Are you settling into your new habits or is this still feel like a bad nightmare? Share with us...PLEASE!

I applaud all of you for your efforts so far... it's incredibly empowering to be surrounded by all of you! Your determination, self-discipline, and hard work is absolutely contagious...Keep it up!

- CF 215

Thursday 9/2 - NO 7am

Friday 9/3 - NO 7am

Saturday 9/4 - 10 am ONLY

Sunday 9/5 - Closed

Monday 9/6 - 4pm ONLY

Thanks!

-CF 215

This week is Gymnastics Week! In preparation for re-testing of max efforts next week we will take the entire week off of strength...given this opportunity, we will take this week to introduce you all to gymnastics training. Here is the tentative schedule for the week of what skills will be done on which days. 

So why Gymnastics? Gymnastics, by CrossFit's definition, is when we move our body through space in order to complete one of two tasks: an isometric hold or some sort of Range of Motion (ROM) or Extreme-ROM (eRom). This all starts with body awareness; once we gain body awareness we can develop body control. While Body Control is an essential facet of fitness, it is only once we gain the ability to focus that control, or  Body (Core) Power, that we will start to see drastic effects in all of our lifts and movements. If effectively mastered, this focused body control will begin to spill over into many aspects of your life (both inside the gym and out).

For this week, try to note the days that we are working on the skills that you wish to develop further or you see as weaknesses in your gymnastics repertoire. The skills breakdown is listed above so choose wisely the days you attend in order to best assist you in your gymnastics development. WODs will be slightly shorter than usual this week as we will be spending the majority of class on three to four different gymnastics skills/strengths.

...and NO! I'm not telling you what the WODs will be, but they will be fun and interesting. For those of you who have any type of gymnastics training, even simply within the CrossFit community, please share your experiences with us about how gymnastics training has added to your development as a CrossFitters, but also as an athlete in general. Tell us your thoughts on this...

 
Iron Cross training

Thanks again to Jeff, Jeanie and Jody for coming to 215 for our gymnastics cert, it was one of the best certs I've taken and I highly recommend it to everyone out there.

Service, is the highest calling we have to offer one another, there is no higher calling.  I encourage you all to offer service to your fellow man no matter what level of service you are called to give.

- Jeff Tucker, GSX Athletics

Tell us what's up! We want to know how you're feeling, what you're struggling with, what questions you have. I am encouraging (ok, actually begging) you all to share your Paleo experiences with the CF 215 Family! Click on the "comment" button below and fill us in!

Humans are the only species that drink milk after they are babies. In fact, no other species has the ability to digest milk during adulthood...and this is true for most humans as well. Less than 40% of adult human beings maintain the ability to digest lactose (the main sugar found in milk) beyond childhood. Humans produce an enzyme called lactase which helps us to breakdown lactose...however, sometime between the age of 2 and 5, the body stops producing this enzyme. No enzyme means no digestion...the undigested sugars end up in the colon where they sit and begin to ferment and lets just say this leads to undesirable digestive issues! Sounds awesome right? Humans have developed a slight genetic mutation that allows some (not all) humans to continue production of lactase beyond childhood but the majority of our species remains lactose intolerant. While "lactose intolerance" is often referred to as a disease this seems to be a misrepresentation. Disease is used to identify an abnormality, however intolerance to lactose isn't abnormal at all...in actuality those individuals who can still digest milk are the real weirdos! Scientists now are more appropriately studying "lactase persistence"...the ability to still digest lactose.

Thought provoking question numero dos...What exactly is the purpose of a mother's milk?

Mothers feed their young a delicious substance that packs a powerful punch of nutrients and hormones to help their babies develop and grow strong. But I'm a grown-ass man...why do I need to be ingesting growth hormones? I DON'T and neither do you! Not only are we the only species that drinks milk beyond childhood, but we are also the only species that drinks the milk of another species. Cow's milk (or milk of any other animal for that matter) is a special concoction that is good for young calves...what makes us think this formula would be good for humans too...my guess is it's not. In fact, studies have found that the ingestion of the growth hormones in dairy products (like IGF-1...a very powerful growth factor) can increase the risk of diseases like cancer by stimulating the growth of cancerous cells. 

And the last incredibly fascinating topic of conversation for the day...What else is lurking in the dairy products we consume?

Let's be honest, the dairy industry is interested in one thing...making money! As a result, there has been greater demand put on the animals to produce more milk! Fifty years ago, the average cow produced 20,000 pounds of milk every year...today however, the average cow will produce 50,000 pounds per year. This is an outrageous increase in production...an increase that can be accounted for by the use of rBGH...a growth hormone fed to cows to allow for a greater production of milk during a cows lactation. There is no mistaking that these hormones make their way into the dairy products we purchase and consume...YUM!