WOD
For time:
– 500 meter row
3 rounds of:
20 Burpees
10 Power Snatches (115#/80#)
– 500 meter row

You might be a CrossFitter if you…

• Understand the phrase “Buck Furpees” (and have said it once or twice)…
• Own a pair (or multiple pairs) of Nanos, Inov-8s, and/or Olympic Lifting shoes…
• Know what “WOD” means…
• Have torn off your shirt in the middle of working out…
• Pick at your calluses during a business meeting…
• Proudly shown your neighbors your torn hands…
• Your boyfriend/husband talks about doing “Nancy”, “Fran”, or “Christine” and rather than getting mad, you ask him how long it took…
• Your girlfriend/wife says that she wants to do “Murph”, and you tell her that you’ll join her…
• Know the difference between “AMRAP” and “AMrAP”…
• Own a pair of booty or fight shorts…
• Ever asked the question: “Is that Paleo?”…
• Have a newfound obsession with bacon and feel the need to cook with it at every meal…
• Talk about your “Snatch” and not giggle hysterically like a 14-year old boy…

Like I said, bring the rest of them on, guys. I’m sure you can think of at least a few good ones to add to the list. Happy Topless Tuesday, in the meantime.

WOD:
For Time:
Run 200m
25 Hang Power Clean (135/95#)
Run 300m
25 Shoulder-to-Overhead
Run 400m
25 Deadlifts

WOD:
2013 CrossFit Regional Team WOD #4:
For Time:
30 Wall Balls (20/14#)
30 C2B Pull Ups
30 Pistols
30 Kettlebell Snatch (55/35#)

WOD:
AMrAP in 10:00
5, 10, 15…etc.
Overhead Walking Lunges (45/35#)
Toes-to-Bar
Burpees

The beginnings of CrossFit AMRAP…

Ox asked me this morning if it was Matt’s birthday.

I told him that Matt’s birthday is in July.

He looked at me puzzled: “I don’t know why I thought it was today for some reason.”

“Yeah, I don’t know. His birthday is in July.”

I thought the question was odd at the time, and I didn’t think of it again until I logged in to AMRAP’s Facebook page. Several people had taken the time to wish Matt, whose name is on the account, a “happy birthday”.

That’s when I realized whose birthday it was (and felt a little disturbed at myself for forgetting): AMRAP’s.

AMRAP today…

Three years ago today, CrossFit AMRAP opened its doors to its first Foundations’ class. I remember being nervous, scared, and excited all at the same time. This was our gym; our dirty industrial unit fitted with a pull up system, decked out with barbells, rowers, bars, jump ropes and other equipment. However, at the time, the gym was more than that: it was the beginning of a new adventure.

Fast forward to present day and the adventure continues. Things have changed dramatically over the past three years when those first 11 people walked through our doors. We’ve watched the CrossFit community as a whole spread throughout the world; we’ve seen many people come and go (and sometimes come back); and we’ve experienced some lows, but mostly highs as we are fortunate enough to witness, take part, and share in so much progress, growth, and success within our community.

I speak for both Matt and I when I say that we are grateful for every day we get to open our doors. We love what we do, and we love that we are able to share it with all of you. That said – “thank you” to all of our members, past and present, for shaping AMRAP into what it is today. We couldn’t ask for a better birthday present.

Now let’s eat cake!… Paleo cake that is.

WOD:
With 12:00 on the clock…
Row 750m
Then, complete AMRAP of:
10 Push Ups
15 Wall Balls (20/14#)
20 Sit Ups

Skip the sweet and eat the meat (and veggies)!

I think and talk a lot about food: What to eat. What not to eat. Where to shop. What supplements to take. What supplements to avoid… The list goes on.

I by no means consider myself an “expert” on any of these subjects (except for in eating itself, which I like to do a lot of); however, I do know that even when following a natural diet, like Paleo, there are some foods that need to be limited and only consumed in moderation. I bring this topic up because of a current contest that is going on with one of my favorite Paleo food blogs.

The competition is to find the next best Paleo treat, and as a result, my newsfeed on Facebook has been inundated with images of blueberry and dark chocolate chip cookies, almond butter tarts, chocolate cake, chocolate pie, ice cream, dark chocolate almond bark, coconut cream muffins, and so on and so forth. (If you have a sweet tooth, it is food porn at its finest, folks.) While the contest in no way suggests that these foods become a staple in one’s diet, what becomes problematic is when people allow these treats to become just that, an everyday thing, simply because they are labeled “healthy” .and/or “paleo/primal”.

Just because a dessert, bread, muffin, and/or cake is labeled as “paleo” doesn’t necessarily mean that one should eat it everyday. Oftentimes, these healthy desserts still contain large amounts of a sugar. Yes, the cook has replaced the sugar with honey or agave, but those replacements cause a similar response in one’s body. As a result, these ingredients need to be used and consumed in moderation.

I know that this information is a common sense and a “No duh, Brit” kind of thing; however, sometimes its necessary to remind ourselves as to what a treat, paleo or not, is meant to be. A treat is special because it is uncommon; it doesn’t come along everyday, which is why when we indulge ourselves the experience is all the better.

So savor the sweets in moderation and when the time is appropriate. In the meantime, stick to the lean meats, seafood, fruits, veggies, good fats, and nuts and seeds.

WOD:
3 Rounds for Time:
30 Box Jumps (24/20″)
15 Slam Balls (30/20#)
Run 300m

*Friday at 7:00 is Foundations Graduation. We are doing a mock class with the regularly programmed STRENGTH and WOD. Can anyone come WOD with our newbies and welcome them into the regular classes?

The adjustment period: Believe it or not, it will take your body a little bit of time to acclimate to the warmer weather. That said, don’t be too hard on yourself if you feel like you’ve performed at less than an optimal level. The weather may be forcing your body to slow down.

Remember yesterday: As we all know, what we did the day before impacts that day’s performance, whether its eating, drinking, working out, sleeping, etc. However, we should all taken into account how the previous days’ activities may affect said performance, especially taking the heat into consideration.

Stay hydrated: This tip should is as common as they come; however, it is always necessary to remind ourselves that we need to drink plenty of water throughout the day.

Also, remember that it is equally important during and after your workout to replenish your electrolytes and re-hydrate. Aside from taking in water, sucking on ice cubes or ice chips will help cool you off (NOTE: This tip is particularly helpful for those who are pregnant!). In regards to electrolytes, coconut water is a great alternative to sports drinks, like Powerade or Gatorade.

Feel loose to be loose: Remember to wear light-colored and breathable clothing when working out in the heat. Try to avoid dark colors, which absorb heat, and clothes that will wick away moisture and not stick to your body.

Slow down: Don’t be surprised. Sometimes it is necessary to slow down during the WOD in order to keep moving forward. Remember to maintain a manageable pace and to reign yourself in if you feel dizzy, nauseous, or light-headed.

Use common sense: Like with all things, it is important to take all of the aforementioned elements above into consideration before getting your WOD on in the heat. Be hydrated;;pay attention to how you feel pre, during, and post-workout; and remember to stay cool (both physically and metaphorically).