Take the road less traveled.

Doyle and Ryan getting after it on pull-ups.

No philosophy today.  Just WORK.

Happy Birthday Kevin Tomko.

MOD:

OHS 3 RM work up to a max triple

WOD: Choose

"Fran"

21-15-9

Thrusters (95/65)

Pull-ups

**If your Fran time is under 5 minutes:

21-15-9

Thrusters 135/95 GOAL is as few sets as possible.  Unbroken is suggested.

CTB Pull-ups

OR

5 Rounds

:15 Max Rep Thrusters (95/65)

:45 Sec Rest

:15 Max rep Pull-ups

:45 sec rest

***If your Fran time is 10 minutes or over

10 min AMRAP

5 Thrusters (75/55)

5 Pull-ups

Rest. Ice. Compression. Elevation. Ibuprofen?

This could be foreshadowing.  Be warned.

We don't re-post stuff a whole lot, but here is a good read on Chronic vs acute pain written by Jen E-

http://www.crossfithyperformance.com/2013/02/guest-blogger-whats-up-doc.html

With those thoughts in mind let's talk about the elephant in the room.  Ibuprofen is not a vitamin!  Like any other medication it is to be taken in MODERATION (meaning not before and after every WOD).

Read-http://www.drgangemi.com/articles/inflammation_info-partii/ (yes I know he is talking about trans fats and dietary inflammation, but exercise induced inflammation should be treated no differently.)

There is a better course of action in mind. http://www.ncbi.nlm.nih.gov/pubmed/16531187 has been shown to mimic the effects of Vitamin I in chronic pain patients.  I do however believe that a good super dose of Ibuprofen can do more good than harm if it is done sporadically.  Sometimes the occasional headache happens, and it needs to be taken care of pronto.  Now that being said, maybe only one super dose per month or two maybe.

Another pro fish oil article http://www.sciencedaily.com/releases/2006/04/060404085719.htm. 

Okay enough learning for today enjoy this article on crossfit

http://eattoperform.com/2013/05/22/how-to-lose-a-double-chin/

MOD:

Shoulder Press

5-5-3-5-3-1+

WOD:

2 Rounds

2 min Max reps  Deadlift (135/95)

1 min rest

2 min max reps Double Unders

1 min rest

2 min max reps Push Press (135/95)

1 min rest 

Why is everyday NOT a max effort day?

Squatting like a Voss.

We are crossfitters.  We like to go hard and fast.  Constantly varied, functional movements performed at a high intensity is our motto.  Why then would we remove ourselves from this training protocol?  

Read this: http://www.myosynthesis.com/cns-handle-stress

Having your central nervous system in a constant state of max arousal during workouts leads to feeling fatigued and unable to recover properly.  When you come down from feeling so "high" you feel like crap and can't perform.  Keep that in mind for today's WOD.  We want you to purposely hold back a little.  We want you to have a steady state exercise session today instead of starting hard out the gate and fizzling down the stretch.

MOD:

Back Squat

5-5-3-5-3-1+

WOD: Partner AMRAP (paced) 25 minutes

Partner 1: Run 400m

Partner 2: 

2 Rounds:

5 Ring Rows

5 Box Jumps

5 Push-ups

5 KB swings (53/35)

Partner 2 Once you finish you may rest and wait on partner 1

When partner 1 gets back from the run switch.  

Beginners only do 1 round of the movements instead of two

CFHP just shifted the world. Welcome to Bench Press Tuesday.

    Matt G about to get serious on a bench press.  

As a reminder, we are having a kids competition (www.theteengauntlet.com) on Sunday if anyone wants to come check it out. 

What was the last book you read for work?  For fun? For self improvement?  Reading is empowering.  You might notice the CFHP library getting a little more stocked lately.  We need some more suggestions.  Here are a few of our favorites:

The Go-Giver

The E-Myth

Power Speed Endurance: A skill based approach to endurance training

Becoming a Supple Leopard

Let's see if we can fill the comments section up with some good suggestions.

Post Warm-up:

Get upside down practice for 5 min

MOD: Bench Press

5-5-3-5-3-1+

WOD:

5 Rounds

5 Power Cleans (135/95)

15 Ball Shots

Wait, I thought benchmark week was last week.

Gotta give a shout out to former CFHP athlete and coach, Laura for doing an outstanding job this weekend at Regionals.  We are very proud of you!

Some quick announcements:

Wednesday May 22 Quinn is going to drop some knowledge on the jerk at our weekly skill clinic. 

Sunday May 26 CFHP hosts the Teen Gauntlet.  We are planning on starting at 10am.

Monday May 27 CFHP will only have one class time, 9am.  We will honor Memorial Day by doing "Murph".

MOD: Deadlift

5-5-3-5-3-1+

WOD:

see how you stack up against the World's fittest.

"Jackie"

Row 1000m

50 Thrusters (everyone uses 45lbs)

30 Pull-ups

Good luck to all those competing at Regionals this weekend

It hurts a little that we are not going to be there live, but still wish all the competitors the best of luck this weekend in West Palm.  First up for the individuals is "Jackie" a kick butt girl.  

Did you know that every movement we do shares 5 things?  We call them the unchanging elements of functional movements.

1) Midline stability/ maintenance of the natural spinal curve

2) Posterior Chain Engagement  using the large muscle of the glutes, hamstring, calves, and back

3) Derived from Core to extremity

4) Active shoulders are required to perform them correctly

5) Each passes through multiple joint full range of Motion

You are now ready for final Jeopardy

Speaking of Kick butt girls.

MOD: Gymnastic Practice (Pistols are a good idea and try to get upside down)

WOD: We want to salute Maija before she leaves.  She has been kicking butt at CFHP for some time now. Before she goes we want to make a WOD with her make on it, so that we can always remember.

"Maija"

10-9-8-7-6-5-4-3-2-1

Deadlifts (275/195)

Pistols (Alternating total reps)

KB Swings (70/53)

Thursday already? Can I get a little Nancy?

Ahhh the sled push.  That must have been really fun to do during the Clash.  Ideas worth considering.

We have a Crossfit Confession to make.  We support the use of weight belts in the gym during the MODs.  There we feel better.  Belts have their pros and cons.  Here are some viewpoints on the safe, effective use/disuse of weight belts.

The guys at elite fts have some cool stuff on their site.  Worth looking around, but first: 

    http://articles.elitefts.com/training-articles/benefits-and-proper-use-of-weightlifting-belts/

The gang at breaking muscle (website is okay and worth a look around) "weigh in":

http://breakingmuscle.com/olympic-weightlifting/weightlifting-belts-should-you-use-one-pro-and-con

And being an equal opportunity poster here are the guys at live strong.
http://www.livestrong.com/article/471159-advantages-disadvantages-of-a-weight-lifting-belt/

Here is our take:  For the majority of what we do, belts are useless.  We want your core to be as strong as it can.  During max efforts (think deadlift, clean, snatch, back squat, etc...) having a little extra something there to brace against to drive up intra-abdominal pressure fine.  Especially if this allows us to squat heavier weight (perfect form of course).  If anything it might give you a little extra confidence under heavier loads to actually stand the weight.  You never HAVE to use a belt, but it can be a great training aid.  Especially if increased strength is your goal.

MOD:  Bench Press

5-5-3-3-3-3+

WOD:

"Nancy"

5 Rounds

Run 400m

15 OHS (95/65)

After the WOD, you have 

3 15m Sled Pushes

and

3 15 m Sled Pulls