1 min Plank
1 min rest
Front Squat 155/105
1 min Plank
1 min rest
Front Squat 155/105
Try this workout! 20 Kipping Handstand Push ups followed by one minute handstand hold. Rest about 5 minutes and do it again
800 meter run
2 min rest
400 meter run
2 min rest
400 meter run
2 min rest
200 meter run
4 min rest
Box Jump overs(24/20)
Immediately Followed by
Immediately Followed by:
CrossFit Outrage, Try this leg and booty blaster! 4 sets of 10 for each movement. Embrace the Pain and see Results!
800 meter run
1 minute rest
400 meter run
1 minute rest
200 meter run
4 minute rest
Partner 20 min Amrap:
Each person completes
3 Box Jumps(24/20)
then each person does
6 Box jumps
9…….. and so on til the clock reaches 20:00
All Omega-3’s are not created equal. Make sure that you’re getting what you pay for. In a recent study done on the Dr Oz show, a number if Omega 3 brands were tested to see if they had the ingredients in them that the bottle stated they had.
Out of 24 products only Advocare and one other product had the ingredients and the quality of Omega stated on the bottle that Dr. Oz and Consumer Labs pointed out. 30% of the products tested failed including some were already spoiled even in the sealed bottles. See the video here:
Deadlift- 5rm touch n go
Festivus Games wod 2
10 min amrap
50 Burpees over the bar/ 30 for novice division
30 Back Squats(95/65)/ (65/45 for novice
10 T2B/ 10 sit ups for novice
This is 100% the BEST product on the market for recovery!
Try this workout if you really wanna blast your Shoulders and develop a ton of Bodyweight strength. 20 Kipping Handstand push ups with a 1 minute Handstand hold after. Rest about 5 minutes and get another!
Embrace the Pain! Get Results!
Tabata 20 sec work/ 10 sec rest for 10 min:
Partner 15 min Amrap:
12 Burpee Box jumps(20)
40 meter Bear Crawl
Partner 1 completes one full round, then partner 2 completes a round. Score is total rounds
1 mile run
60 Double Unders
30 Wall Balls(25/20)
Back Squat- 5 rep max
One Time through for Max Reps
2 Min Max Wall Balls 20/14
2 Min Max Pull Ups
2 Min Max Power Cleans 135/95
2 Min Max Burpee Box Jump Overs 24/20
2 Min Max Power Cleans 135/95
2 Min Max Burpees Over the Bar
Shoot for over 200 reps!
The more I talk to athletes, the more convinced I become that the method of training is relatively unimportant. There are many ways to the top, and the training method you choose is just the one that suits you best. The important thing is the attitude of the athlete, the desire to get to the top. Never Give Up!
The Cleanse Phase:
Proper absorption of nutrients such as carbohydrates, proteins, fats, vitamins and minerals is essential to maintaining a healthy body. However, periodic lifestyle changes may generate the need for a “fresh start” – that’s where the Cleanse Phase comes in. On Days 1-10 of the 24-Day Challenge™, you will take three products (Herbal Cleanse, OmegaPlex®, and AdvoCare Spark® Energy Drink Mix).These products, with a healthy diet and exercise help to rid your body of toxins and prepare your body to better absorb nutrients. This isn’t the kind of cleanse where you drastically reduce calories or consume only liquids – this is the beginning of a healthier lifestyle!
The Max Phase:
After completing the Cleanse Phase, it’s time to move into days 11-24: The Max Phase. The Max Phase is about fueling your body in order to achieve maximum results. During this phase you will take three products (Metabolic Nutrition System – MNS®, Meal Replacement Shakes, and Spark) that work together to provide you with sustained energy, appetite control, core nutrition and overall wellness. Upon completion of the 24-Day Challenge™, these products can continue to be taken every day as part of a healthy lifestyle.
We stock all these products at CrossFit Outrage. Call or come by for more information on the 1st step to a healthy Lifestyle. 337-277-1600
I’ve been getting a bunch of #Lafayette #Louisianalocals asking when I’ll be holding my next workshop. Well… I’m excited to be teaming up with @ryandesormeaux to host a workshop at Crossfit Outrage this Saturday, September 6th at 11am. We will not only talk about how #Advocare impacted my life and helped me exceed but my goals, but also the importance of proper nutrition and exercise. Join us, bring a friend, hell… Bring ya mama and let’s get Sparked upWe’ll be making moves at 116 Luke St. Lafayette, LA 70506 #WeBuildChampions
ABOUT THE FESTIVUS GAMES
The first Festivus competition was held on April 30th. The concept was simple yet long overdue. A fitness competition designed for novice and intermediate athletes only. No fire-breather types allowed. Since these people make up 95% of athletes it made sense to have a competition designed for only them.
The idea is that there would be no scaling. No athlete whether 6 months in or brand new would need to scale any of the events. This competition was to be about capacity more than a high degree of skill. Everyone can row…just how fast? Everyone could deadlift..just how much?
So the first competition sold out pretty quickly and about 70 athletes from several states showed up to compete. Everyone left excited and motivated to compete again. So when we received a few emails from some athletes wondering when we would do another this past September we decided to go for it. This time around over 120 athletes from 7 states showed up to compete. Again everyone had fun and were itching for another Festivus competition. Again the emails started coming in and we decided to hold a winter competition and because we wouldn’t have use of the outdoors we limited it to 100 athletes. In the first 2 hours of open registration we sold over 30 spots. The rest sold out in 2 days.
So that brings us to today and the creation of the first national version called the Festivus Games. Novice and intermediate athletes from across the country will compete in a 1 day event, all on the same day. We will crown individual champions from each participating box and a national champ as well.
You can count on a feat of strength for sure!
Oh, the bar muscle up. It’s one of my favorite movements! If you are trying to get your first bar muscle up, here are some tips to help you get there. Now, before you try to attempt this, you should be proficient with kipping pull-ups, kipping chest-to-bar pull-ups, and dips.
The bar muscle up is actually quite simple, considering how much momentum you can gain by using your hips. Maintaining a strong core throughout is key, because if you lose your midline, you’ll lose your momentum.
When I first learned these, jumping to the bar really helped me channel the aggression I needed. Start by standing about two feet away from the bar and jump into a kipping swing. Aggressively drive your head through like you would in a kipping pull-up, letting your body extend into a tight and controlled arch position. Emphasis on the tight position – no loosey goosey!
As you keep your gaze fixed forward (pick a spot that’s in front and slightly down), and start to swing back, engage your lats and pull down towards your hips as hard as you can while popping your hips towards the bar. Make sure you are pulling towards your hips and not into your chest. Think about leading with your hips, not with your legs or feet. This will help create the space to pop your shoulders up and over. The higher you can get your hips up, the more momentum you will have to get your shoulders up and over into the catch position. And the higher the hips, the less arm bend you will need, which allows you to be more efficient! I’ve seen people make the mistake of trying to do a really aggressive chest-to-bar pull-up. Think about why you wouldn’t do that; if you pull to your chest, you leave no room to transition over the bar, so how are you going to get your shoulders up and over? Here is what it should look like….
If you find yourself struggling, practice an aggressive kipping swing that allows you to practice the lat engagement and straight arm pull down while popping your hips up. As you get stronger here and learn to let the momentum of your hips carry you, the transition of throwing your shoulders up and over the bar will become much easier.
I hope these tips help you get your bar muscle up!
We will be using Heart Rate monitors for some of our workouts now at CrossFit Outrage. There are great advantages to HR training. We can dial in on your fat burning zones so you can see the very best and fastest results. Each person will be training at their optimal heart rate so we can customize each persons programming. Below the workouts written on the board will be your heart rate zone. Stay within that heart rate for your best results. If you do not have a HR monitor, I strongly suggest you get one. Only CrossFit Outrage has this type of training available! I can’t wait to see everyone’s results!
Heart rate monitoring brings following benefits to all levels of users:
Group workouts can help you run farther and faster—plus, they’re just plain fun! With eight different ability levels, from beginner to super-advanced competitive runner, you’ll find the right fit. During our Running classes you’ll do a variety of coached workouts and enjoy the camaraderie and safety of group running. Classes include steady-paced runs, speed training, intervals, and tempo runs.
For those of you competing in the CrossFit Open you have one more chance to be Great. Give this one all you’ve got!
CrossFit Competitions. Do you compete?
If your answer is no, but you’ve never tried, we encourage you to get out there and do it. Many athletes find that competing motivates them. Coming back from a competition, knowing where you excelled and where you didn’t can really fire you up to work weaknesses as well as be proud of your strengths. You will DEFINITELY push harder than you do on the daily in the gym, which might teach you a thing or two about what you are capable of.
The most important thing to remember, AGAIN, is that you need to enjoy the experience and compare yourself to YOU. Did YOU do your best, what could you have done better??
One of my favorite times in competition might be that minute just before 3-2-1 go. Next time you are in that situation, take a look around you. Whether you are at the CrossFit Games, or in a local competition at your home gym, you are surrounded by people who want to be their best. You are doing something that takes a lot of guts and hard work to do (regardless of your level). You should take a moment to smile and enjoy that. Most people will go their whole lives without ever experiencing that feeling.
When beginning crossfit, or throughout your training, it is important to have something to compare your progress to. I encourage each of you to find a starting point. Whether you want to use one of the girls (Fran, Nancy, Elizabeth, etc) or some for of baseline, it is important so you can monitor where you are at.
One very good baseline to use is the following:
500 M Row
No matter which WOD you use, make sure to know the size band, weight, or any other modification you use when performing the WOD!
Remember, how do you know where you are going if you don’t know where you’ve been.
ARE YOU NEW TO CROSSFIT AND DON’T KNOW
WHAT IS IS?
Well, if you are, here is a little write up from crossfit.com to let you know what it’s about.
CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.
Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.
The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs.
The needs of Olympic athletes and our grandparents differ by degree not kind. Our terrorist hunters, skiers, mountain bike riders and housewives have found their best fitness from the same regimen.
Thousands of athletes worldwide have followed our workouts posted daily on this site and distinguished themselves in combat, the streets, the ring, stadiums, gyms and homes.
We also publish the CrossFit Journal, designed to support the CrossFit community detailing the theory, techniques, and practice d by our coaches in our gym, in essence bringing your garage or gym into ours, making you a part of the CrossFit family.
Take out the grill, heat up the stove…whatever you must do, but get it done.
Today you should be cooking and packaging your meals for the week.
If you do this, your life will be so easy for the week and you will eat better.
If you read the post from yesterday, you know today you should be shopping.
1. Make a list of good, healthy food choices. Shop at fresh fruit and vegetable stands. If you have a Sam’s Club membership, they have great produce and great prices.
2. Prep meat for cooking for Sunday.
Paleo diet: pre-cooking a week’s worth of meals
Grilled strip steak by Mike on Flickr
Stephen wrote in to The Paleo Table website and said,
“I’m a police officer and have a hard time sticking to a paleo diet. Firstly, I’m really new to switching to it, which is a vulnerable, easy to cheat time. Secondly, due to my job, it’s hard to nail down chain times when I get to eat. I am thinking about cooking a week’s worth of food ahead of time and bringing it to work in a cooler. I’m not much of a cook, but I know preparing my own food is the best way to stick to the diet.”
You are so right about that, brother! Good thinkin. While I don’t have this same problem as far as shift work, I can definitely sympathize. My sister Heidi is an E.R. trauma nurse and her partner Mark is a police/canine trainer. Both their schedules can turn them into drive-thru-visiting, fast food-eating zombies if they don’t keep an eye on it. They’ve had a lot of success doing just what you describe (my sister has lost over 30 pounds in the past couple months too!), so I decided to have a chat with them and get some of their best tips for managing food when your schedule is all out of whack.
Every Saturday afternoon they hit up Sams Club (or CostCo or whatever wholesaler is nearby) and buy big amounts of protein. Usually at least 20 pounds of meat. They mix it up each week with steak, hamburger, chicken, pork or beef tenderloin, shrimp, fish. On Sunday, they fire up the grill and cook enough for the whole week.
Leftover salmon with Baby Spring Mix, Pine Nuts and a little Olive oil – by Boris Lau on Flickr
They’ll add in seasonings (Old Bay for the shrimp, taco seasoning for ground meat, salt & pepper for steak, paprika for chicken, etc) when they’re grilling everything. The trick is to cook everything just shy of being done (medium rare, even for the chicken & seafood). Then later when the food is reheated in the microwave, it still tastes good and doesn’t get dry and rubbery.
Then they portion out the food and put it in ziplocks or plastic containers. They will leave enough in the fridge for Monday and Tuesday, and throw the rest in the freezer. Each day, they pull a portion down into the fridge so it’s ready for the next day.
Follow the same procedure for veggies with a little variation. They buy bulk amounts of broccoli, cauliflower, carrots, brussels sprouts, asparagus, whatever veggies look good that week. Leave the veggies raw and portion out 2-3 cups or however much looks yummy. Then they use Ziplock steamer bags later in the day – 60 seconds and you have steamed veggies. Another option is to make a big chopped salad at the start of the week and keep it in the fridge. Each day just scoop out a portion. Slice up your meat and put on top, add some olive oil, and you’ve got a darn tasty lunch.
Warming up and stretching is a must before any forms of exercising. By doing so, you increase the speed of muscle contraction, blood and nutrient flow to the muscles, and decrease muscle resistance. In addition, higher temperatures cause hemoglobin to lose affinity for oxygen, leading to increased oxygen uptake by muscle. Always ensure to warm down after exercising too, it’s just as important as the warm up.
Warm up video below:
Courtesy of learncrossfit.com
The 2nd Annual Deep South Shootout is fast approaching. If you have already decided to compete or contemplating competing, make a decision and SIGN UP! Positions are filling fast.
Overhead Squats (95/65)
Hand Release Push Ups
Row (1k individual/2k team)
Box Jumps (24″/20″)
Single/Double Unders (your choice)
Wall balls (14/10)
Weighted Squat Jumps (45/35)
Once, we reach 800 likes, we will release the rest of the RX Movements and will make another post like this one that includes all movements together. Until then, happy training and go sign up!
You can sign up @ https://www.eventville.com/catalog/eventregistration1.asp?eventid=1010522.
5 Tips for Entering a Crossfit Competition
Now that you’ve been CrossFitting for awhile, you might consider entering your first CrossFit competition to test your newfound fitness and skills. Or, if you’ve already done your first competition, you might be looking for some advice on how to prepare better and increase your performance. Before doing anything, be sure to consult with Coach Ted on the best approach.
Here are 5 tips for for approaching a competition:
1. Work on your weaknesses leading up to the competition so you’re well rounded and prepared. If you’re weak on Olympic movements, get technical help from Ryan and practice as much as you can. Consider watching a few videos to get technical pointers.
2. Look at the movement and weight standards for upcoming competitions and see what categories you can reasonably be competitive in. It’s likely to be scaled, but be sure to challenge yourself. Every competition is different. Some competitions have “open” categories where anyone can enter and some even have divisions that are unjudged.
3. Speaking of judging, having a judge can be a real eye opener for new CrossFitters. If you’ve never had a judge, get one of the more experienced members to judge you closely on regular daily WODs. You’ll notice a big difference in your output and performance! Make sure to be critical (but positive) of your reps and take the no-reps in stride. This will get you ready for the stress of being judged on gameday.
4. Get plenty of rest, especially the week of a competition. Consider cutting down your WOD volume. Some competitors will do the regular WODs but cut the repetitions in half or loads down to a bare minimum. This minimizes the impact on your body while still keeping you sharp.
5. Practice the WODs! Most competitions will release the WODs the week before the actual competition. See if you can practice the movements or the entire WOD during the week to get a feel for it. Most competitions have oddball movements, stuff that you never practice, e.g. a stone lift or shotput. Try to find the equipment and get in a few practice reps.
Lastly, a lot of competitors have a tendency to overtrain leading up to a competition. This leads to injury. Avoid this rookie mistake and make sure you’re staying safe with your volume, loads, and complexity of movements. If you just learned muscle-ups, don’t blow out a shoulder practicing them to death.
PEOPLE WILL TELL YOU THAT YOU CAN’T OR YOU WON’T; THEY’LL EVEN TELL YOU THAT YOU’LL FAIL. THEY DON’T EVEN HAVE TO VERBALIZE IT. THEIR ACTIONS AND FACIAL EXPRESSIONS SPEAK FOR THEMSELF.
DON’T LISTEN AND DON’T LOOK AT THEM. IGNORE THEM BECAUSE
PROS OF CROSSFIT
So let’s talk Crossfit! As all of is know, not every program is for every person. Some of us are loners and others love group work. Below are several pros of doing Crossfit. Read through them… discover, or rediscover, why you’re here.
GREAT COMMUNITY ASPECT. Unlike a commercial gym, you actually get to know the people at your box. Most gyms will have outings that a LOT of people show up to. There’s always that feeling of team work and camarader
Constant coaching amd support – in a commercial gym you have no clue if you’re doing an exercise right or not. While it’s not 1:1 training, you have a coach with you during every workout to help out.
Accountability. If you don’t show up, not only do people notice, but they call you and ask where you’ve been. The only time that happens in a commercial gym is when you miss a session with your overpaid trainer.
Leveling up - Because you get to keep track of how much you’re lifting, and you know how many reps and sets you’re doing…you get to see constant improvement. You also get to advance at your own pace, slowly working your way up towards doing the workouts as prescribed.
Humblimg yet encouraging – yeah, you might end your workout lying on your back, but you have a sense of accomplishment when you finish a workout faster than last time.
Competition - it’s amazing how much further you’ll push yourself when surrounded by other people cheering you on and competing with them.
People. It introduces SO MANY people to weight lifting, especially women who would have never ever attempted to get off the treadmill and strength train. It’s like a gateway workout – you learn what you love and can specialize further from there.
Sense of belonging. It’s a good outlet for former athletes who like to compete. After playing competitive sports through high school and college, all of a sudden there’s nothing left to compete in…CrossFit gives people that outlet
Find your inner beast. You get to find out what you’re made of. CrossFit can be miserable, but it can also teach you how to push through mental barriers, build mental toughness and more.
Hot Bod. While every woman says they want that “toned” look and try to get it with hours of cardio, those bodies are being built every day in CrossFit gyms. Seriously, take a look at any serious CrossFit female and tell me she doesn’t have a rockin’ bod!
It builds good muscular endurance and all around fitness – your body is prepared for pretty much any athletic situation after a few months of CrossFit.