Beaverton Crossfit » WOD Archive

Allison Bennett

The 1st Athlete of Month for 2012 is Ally B…great work Ally!! I have been with BCF f...
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You are currently viewing: February - 2012

thurs 2-2

The PR board is filling up…HELL YES!! Love seeing all your #s up there….

DUs will be on the menu every day this month…5 min before and after class…do it and learn them

If you are interested in helping judge for all Open WODs please let me know. We will have a group meeting and go over expectations…Above all else, you must not be afraid to call a no rep on anyone. I don’t care who it is, no rep is no rep. If they don’t like it, tough.

Enjoy your day!

WARM

MAIN

3 sets of

10 burpees

10 wall ball

Rest 3 min

4 sets of

200m run

10 hang power snatch

Rest 3 min

AMRAP rope climb in 5 min

If you are not climbing, then do chin ups

fri 2-3

We have 2 new coaches officially now…you all know Jesse and his appreciation for coaching. We have added Shawn Wilson as well…Shawn is a great athlete, coach and training partner.

BCF is proud to add them to our trainer family….

I'm Shawn ,

I was born and raised in Alaska where fitness has always been a huge part of my life. I'm always eager to learn and even more eager to grow with others in improving health and athleticism. I believe fully that there is an athlete in each and every one of us and by discovering that athlete we unlock the healthy disease free jewels that crossfit has to offer. Growing up I played baseball, basketball, wrestling, soccer, track, and football which i continued onto college with as a running back. Even with all my sports activities I never knew fitness until I started doing crossfit. I'm always eager to help or answer questions and am both honored and excited to be a part of the BCF family.

Achievements

-nasm certified 2009

- crossfit level 1 certified

Jesse is our Olympic Weightlifting Coach. He is a former USA Junior National Olympic weightlifter that competed in two Junior National Weightlifting Championships in 1994 and 1995. He was invited to train with the national team at the Olympic Training Center in Colorado Springs in 1995. Jesse has been CrossFitting for a little over 2 years now and enjoys helping others become better all around athletes.

Make sure and sign up for the Open and TEAM BCF…

Details to come in the following days…

MAIN

3 rounds of 30 sec HS hold/ 30 DUs

Then

On the min for 15 min

3 C/J full squat 85/115 Comp-135/95

sat

WARM

DUs

MAIN

20 KB swing 53/70

20 burpees

20 walking lunges DB 20/30#

4 rounds for time

Then

1000m row for time

Mon 2-6

Let’s all get signed up for the Open…2 weeks and change to go.You must be signed up before 1st WOD or you are out.

Be a part of something big and exciting and compete against yourself and everyone globally….

Make sure to get in on the weekly challenges…fun and challenging.

Skill = wall ball depth and timing

5 min DUs

MAIN

5 deadlifts 185/255

10 T2B

5 box jumps 30/36

400m run

4 rounds for time

Insulin is one of the body's most anabolic muscle-building hormones. More specifically, it's a hormone released by the pancreas in response to nutrient availability. A meal high in carbohydrates, protein, or both causes a rise in circulating insulin.

Insulin acts on its target cells to increase uptake and storage of key muscle-building nutrients. Insulin increases nutrient transporters to shuttle glucose and Amino Acids into the muscle cell, while preventing the catabolism of those nutrients stored as carbohydrates, protein, or fat.

As such, an increase in insulin levels creates an optimal anabolic environment favorable to muscle growth. Manipulating this natural metabolic response is all the more critical immediately after your workout.

Pre/Post-Workout Nutrition

Providing your muscles with protein and carbohydrates just before a workout prevents muscle protein from being used for energy. But the post-workout period is even more important when it comes to maximizing muscle growth.
Provide Your Muscles With Protein & Carbs Just Before A Workout! Use Progenex to accomplish this…

Intensely trained muscles are starving for nutrients to fuel muscle protein synthesis, otherwise known as muscle hypertrophy or growth, particularly in the form of amino acids from protein and glucose from simple carbohydrates.

Research has shown that after an intense workout, your body is more likely to synthesize muscle instead of building up fat stores, even if you take in a large amount of simple carbohydrates. This is a very important point.

The popular misconception is that a large serving of fast-absorbing carbohydrates causes fat stores to increase. Indeed, if you consumed those same types of calories in large amounts at a time when the muscle isn't trying to recover from exercise, such as in the rested state, fat cells will more readily store those surplus calories through fatty acid synthesis. However, in the post-workout period, fatty acid synthesis is reduced and muscle protein synthesis is preferred even when a surplus of carbohydrates is available.

In fact, a large post-workout serving of simple carbohydrates puts your muscles into a favorable anabolic state. This means that the body's extra insulin release, when timed correctly, promotes muscle mass. A post-workout increase in plasma insulin levels sensitizes your muscle cells and increases nutrient uptake and storage, creating an optimal anabolic environment primed for rapid muscle gains.

To maximize muscle growth, be sure to take advantage of your muscles' post-workout hypersensitivity to insulin and amino acid uptake. An optimal way to do this is by combining a large quantity of high-glycemic carbohydrates along with a fast-absorbing protein blend containing whey protein concentrates of di-, tri- and oligo-peptides. The oncoming spike will cause your pancreas to release insulin, which hypersensitizes your muscle cells for maximum post-workout nutrient absorption, including amino acids from protein.

In addition, adding leucine, a highly anabolic branched-chain amino acid, to your post-workout carbohydrate and protein meal results in a significant increase in the plasma insulin response, resulting in an increase in protein synthesis and thus lean body mass. Furthermore, other compounds, such as alpha lipoic acid (ALA), taurine, and D-pinitol also potentiate insulin's action on the muscle cell. So a post-workout formula that also includes these potent nutrients will help build even more muscle.

tues 2-7

Welcome to the latest crew of On Boarders…

Ryan…done!

Haley…done!

Seth…..3 more!

Shiv….2 more!

Kris….done!

We all look forward to training with you all and helping you get to your fitness and health goals and beyond….

This weeks challenge is…

500m row -40 squats -30 sit ups -20 push ups – 10 pull ups

For time….DO IT!!

Don’t forget to post any/all PRs on the board…

Warm

Pull up ladder 1-7-1

MAIN

AMRAP 7

7 thrusters

7 burpees

Rest 5 min

3 rounds of

15 wall ball

10 hang snatch (receive bar in full squat from high hang) 75/45

Kinda like this guy….

benchmark

Warm

MAIN

Option 1

Kelly

5 rounds of

30 wallball

30 box jumps 24”

400m run

Option 2

Badger

3 rounds of

30 squat cleans 65/95

30 pull ups

800m run

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.

thursday 2-9

Haters be hatin…

Warm

Skill = wall ball

Wall ball ladder by 3s UB (3-6-9,etc) until fail

MAIN

500m row for time

then

3 sets of

3 deadlifts @ 185/255

10 burpees

Rest 4 min

3 sets of

30 DUs UB

5 HSPU

Rest 4 min

3 sets of

10 heavy KB swing

10 HRPU

All sets to be done as fast as possible…100% effort

friday 2-10

Warm

MAIN

Power clean @ 155/105 x 15

Chest 2 Bar pull ups x 5

Power clean x 12

Chest 2 Bar x 5

Power clean x 9

Chest 2 Bar x 5

Power clean x 6

Chest 2 Bar x 5

Power clean x 3

Chest 2 Bar x 5

sat 2-11

Deck of Death

Trainers choice….good luck with that

This weeks PRs…Yeah!

Afro starter kit….

mon 2-13

WARM

Skill = Hang power snatch

MAIN

AMRAP 10

10 T2B or knee tuck holds

8 KB sw 53/70 or 35/53

6 Box jumps 30/36

Rest 6 min

30 DUs or 1 min effort

20 Goblet sq 35/53

10 pull ups

3 rounds for time

Remainder of time spent working on what you suck at…if you don’t have your DUs, work those….

tues 2-14

Warm

Skill = KB swing focus on pulling down

MAIN

For time

100 KB sw 53/70 (35/53)

100 Push ups C2D

100 Jump change lunge per side

100 T2B / (sit ups)

100 Box jumps 20/24

Benchmark

Warm

MAIN

Option 1

Kelly

5 rounds of

30 wallball

30 box jumps 24”

400m run

Option 2

Badger

3 rounds of

30 squat cleans 65/95

30 pull ups

800m run

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.

thurs 2-16

I got a nasty virus…hope to be back in action soon.

After a good warm up and 5 min DUs

3 rounds of

10 push press (bar starts on ground)

10 back squats (same bar)

Men- 115 Women – 85

Rest 5

AMRAP 12

5 power cleans 145/105

10 T2B

15 wall ball

Remainder time will work on a skill

sat 2-18

We are sad to announce that Shelley will not be teaching classes in the future.Shelley has been a part of the BCF family for a long time and we hope to see her in training and socials. We all wish Shelley the best and good luck on her future endeavors.

WARM

MAIN

800m run

Then

5 rounds of

5 C/J 95/135 115/185

10 HRPU

15 T2B

Then

800m run

For time

mon 2-20

Holiday schedule today….cut a few classes

WARM

Standard, then

25 wall ball

400m run

Strength

Deadlift 3 x 5 @ 65%

Then

10-8-6-4-2-4-6-8-10

Thruster 115/85

T2B

tues 2-21

The Open WOD times will be Thurs @ 5:45am-12:30-5:30 and Sat from 6:45-10:00am.

I will make a spot on the board for you to guess each week what you think the WOD will be. 1 point for each correct movement guessed….after 5 weeks the athlete with the most points will win a prize…start brainstorming!

WARM

Strength

Bench press 3 x 5 @ 65%

MAIN

AMRAP 15

30 Wall ball

20 HRPU

1 rope climb 15/20 Alt = 30 sec chin up neg

Can You Take Probiotics & Antibiotics Together?

Jul 24, 2011 | By Maura Shenker

It's important to take probiotics when using antibiotics -- antibiotics kill both the bad and the good gut flora that your body needs to maintain health. CNN Health explains that beneficial bacteria protect your body, but antibiotics "can open up a window of opportunity for pathogens to move in." There are a trillion microorganisms living in and on your body; antibiotics upset the balance of these bacteria and can leave you vulnerable to new infections, especially yeast infections caused by Candida albicans; a candida overgrowth is very common when the beneficial bacteria that kept the candida in check are destroyed by antibiotics.

Antibiotics

Antibiotics are antimicrobial medicines that fight bacterial infections by killing the bacteria or stopping them from reproducing. Antibiotics should not be used to treat colds or viruses and can actually do more harm than good in those cases; leaving your body open to other infections and causing your body to build up a resistance to antibiotics, rendering them ineffective in the future when you may need them. According to the Centers for Disease Control and Prevention, antibiotic resistance may be "one of the world's most pressing public health problems." You should not use antibiotics unless absolutely necessary.

Bacteria Balance

Your body maintains a balance of both helpful and harmful bacteria. If harmful bacteria grow out of control, you may need to use an antibiotic; but antibiotics kill both bad and good bacteria. Called probiotics, these good bacteria aid in digestion -- reducing cramping, bloating, gas and diarrhea, support your immune system and can even reduce the gastro-intestinal side-effects of chemotherapy. There are two groups of probiotics -- Lactobacillus and Bifidobacterium; within each group there are several species, and within each species are multiple strains. Some strains are more beneficial than others, and some health benefits are strain-specific. For example, Lactobacillus rhamnosus and Lactobacillus GG help those undergoing chemotherapy.

Probiotics and Antibiotics

Not all probiotics are bacteria -- some beneficial microorganisms are yeast, such as S. cerevisiae boulardii, a probiotics that can relives diarrhea associated with antibiotic use. Taken together with Lactobacillus rhamnosus GG, and Bacillus coagulans GBI-30, these three probitics can help prevent or lessen the severity of diarrhea, cramps, gas and bloating associated with using antibiotics. Look for supplements that contain 20 billion live cells. You may have to take multiple probiotic supplements to ensure you get the proper strains and number of live bacteria needed.