June 24th – Registration at 6:00pm / Workouts announced at 6:30pm / Event 1 – Heat 1 at 7:00pm 

COMPETITIVE DIVISION

EVENT 1: Kettlebell Chipper (53/35)

– 200 Meter Run with KB shouldered
– 50 KB Swings
– 200 Meter Run with KB shouldered
– 50 KB facing Burpees
– 200 Meter Run with KB shouldered
– 50 OH Lunges

* 11 minute cap
* SCORE is time it takes to complete workout.

Standards:
– Athletes must start behind the line. Race to get the KB and start the run. Every time they return from the run, they need to find a marked “X” to place the KB down on before starting there 50 repetitions of any of the three movements.
– Men will use the 53# Kettlebell and women will use the 35# Kettlebell at every stage of the event.
– Kettlebells can be put down. There is no expectation for KB’s to be unbroken, but it will happen cause you are rad.
– Swings: KB must pass between hips and then get a full lockout of elbows overhead. Judge needs to visibly see ears pass through arms during overhead lockout. Hips/Knees locked out as well.
– Burpees: Face the KB. Chest to Ground, Jump over KB with BOTH FEET.
– OH Lunges: Lunge with KB in one hand at a time during lunge as well as having it held overhead. Arm doesn’t need lockout, but can’t gain support from any other part of the body, unless resting between lunges.

EVENT 2: Ascending Ladder AMRAPs of Deadlifts and Bar gymnastics

– 45 second Deadlift AMRAP 225/155
– 15 second rotation
– 45 second Pull-up AMRAP
– 15 second rotation
– 45 second Deadlift AMRAP 295/195
– 15 second rotation
– 45 second Chest to Bar Pull-up AMRAP
– 15 second rotation
– 45 second Deadlift AMRAP 365/245
– 15 second rotation
– 45 second Bar Muscle Up AMRAP
– 15 second rotation

SCORE is total repetitions at the end of the workout.

Standards
* Deadlifts: Full lockout at the top with knees extended, hips open and shoulders behind the bar when standing.
* Pull-ups: Elbow locked out at bottom of the pull-up and chin over the bar at the top.
* Chest to Bar Pull-up: Elbow locked out at bottom of the pull-up and Chest makes contact with the bar below the collar bone.
* Bar Muscle-up: Elbow locked out at bottom of the muscle up and elbow locked out at the top of the muscle up. Feet can’t rise higher than bar during kip.
* Not being able to perform a lift or gymnastic movement, doesn’t disqualify you. Everyone rotates forward in 15 second transition whether they completed any reps or not.

FLOATER: Skill Tests! Announced at Friday Night Lights!!

Scaled Division

EVENT 1: Bumper Plate Chipper (45/25)

– 200 Meter Run (no Plate)
– 50 Ground to Overhead with plate
– 200 Meter Run
– 50 Burpees onto plate
– 200 Meter Run
– 50 OH Lunges

* 11 minute cap
* SCORE is time it takes to complete workout.

Standards:
– Athletes must start behind the line and at 3-2-1-go, take off on their run. Every time they return from the run, they need to find their designated weights in the rack, unrack it, move to their marked “X” on the floor and then begin their movement. At end of 50 repetitions, they must return the weight to the same rack and begin their next run.
– Men will use the 45# bumper plate and women will use the 25# bumper plate.
– Plates can be put down. There is no expectation to do 50 reps unbroken, but it will happen cause you are rad.
– Ground to Overhead: Holding the plate with both hands, athlete, must touch plate to the ground, then extend it overhead with elbows locked out. Judge needs to visibly see ears pass through arms during overhead lockout. Hips/Knees locked out as well.
– Burpees: Face the plate. Chest to Ground, Jump onto the plate with BOTH FEET.
– OH Lunges: Lunge with both hands holding plate overhead during lunge. Arm doesn’t need lockout, but athlete can’t gain support for weight from any other part of the body, unless resting between lunges.

EVENT 2: Ascending Ladder AMRAPs of Deadlifts and Push-ups

– 45 second Deadlift AMRAP 135/95
– 15 second rotation
– 45 second Push-up AMRAP
– 15 second rotation
– 45 second Deadlift AMRAP 185/125
– 15 second rotation
– 45 second Elevated Push-up AMRAP
– 15 second rotation
– 45 second Deadlift AMRAP 225/155
– 15 second rotation
– 45 second Ring Push-up AMRAP
– 15 second rotation

*SCORE is total repetitions at the end of the workout.

Standards:
* Deadlifts: Full lockout at the top with knees extended, hips open and shoulders behind the bar when standing.
* Push-ups: Start at top of push-up with Elbows locked out. Chest touches ground without thighs touching and returns to full lockout at the top.
* Elevated push-up: Feet on a plate and then the same standards as push-up listed above.
* Ring Push-up: Biceps to the rings at the bottom of push-up, then lockout elbow at the top.
* Not being able to perform a lift or gymnastic movement, doesn’t disqualify you. Everyone rotates forward in 15 second transition whether they completed any reps or not.

FLOATER: Skill Tests! Announced at Friday Night Lights!!

Last night I made the decision that I would fully Rx MURPH meaning doing the workout unpartitioned as a chipper while wearing a 20 pound vest. I knew there would be hard moments physically. I knew there would be gear malfunctions. I knew that others may beat me to the finish, but I also knew that nothing short of injury was going to stop me. As Chyna Cho (6th at the 2015 CrossFit Games, Team USA) “It’s gonna be hard. You know it’s gonna be hard. You just gotta embrace the suck.”

My weight vest didn’t have straps so using an old shoelace and some gauze, I was able to secure it well enough. Then, 3-2-1 Go and within the first 400 meters, realized the vest was strapped in such a way that a flap right at my chest holding 10 pounds of Iron kept bobbing back and forth hitting me right below the chest a.k.a. perfect position to get hit and immediately feel like puking. I couldn’t help but smile thinking about the person I have become through mind breaking workouts like this because there was not one second I thought about stopping.

With my cousin’s and my grandfather’s names written on my forearms, I looked up and put one foot in front of the other. Mile 1 finished. Then off to sets of 5 on the pull-ups. Honestly my pace slowed because for me this whole workout was those push-ups. The 200 rep grind that was right in front of me. Every rep I completed brought me that much closer to what started as 10 reps at a time, quickly falling to 5 and then sets of 2. SETS of 2 until I got done with 200! Woof. After crossing 100 repetitions, I was helped through my final reps because of member Robbin. Every time she hit a push-up, I did as well. I pulled on her strength and made my goal simple. Move when she moves and it got me to focus on what I could do rather than what I couldn’t. Once that final one was completed, I thought, “Thank God, I have made it!” Then I did 20 squats and quickly got hit with the fact that 300 might take more time than I thought.

That’s the deal with this workout though. Just when you think you have a handle on it, the work gets harder or you are surprised by some new challenge, but that should never stop you from your goals. During the last mile, all I could think about was how great it was to do that workout with my fellow Iron Athletes.Opening Iron Industry and coaching all of you has been a dream realized. Murph solidified for me that we have one of the best communities of people around and I look forward to the years to come of laughing with you all, sweating with you all, and pushing myself to be better than I believed because of you all.

We workout. We get sore…maybe even feel exhausted at times. We cannot take for granted the importance of a few daily things. Did you catch that…DAILY. If you drink the appropriate amount of water after a goods night rest tomorrow to start these practices, don’t expect to feel a change instantaneously. Practice these following things diligently for 2 weeks and let’s see how you feel a the end.

DRINK WATER & SLEEP Drink at least 96 – 128 oz of water throughout the day! More on days you workout! As for sleep, try to get 6-8 hours. If you can’t get that all at once, A lot can be said for a 30 minute nap. Can’t fall asleep, download the “Relax” app on your phone that does a guided relaxation practice that can be programmed to 15 minutes! These two things will help restore resting length of your muscles, energize the body, and will support nutrition absorption and filtration of the excess crap in our system.

MOBILITY is key to our CrossFit program. Not only to improve positioning in our lifts and get stronger in our gymnastics practice, but it also to restore proper resting length of our muscles! When we are consistent, daily aches and pains of our joints can reduce that would also become aggravated during our workouts. Take advantage of stretching on your floor at the end of the day each day and see your lifts go up and rowing get faster!

POST WORKOUT We need proteins and carbohydrates. When you workout, you are tearing and stressing muscle fibers and burning through stored carbohydrates to produce energy for you to work. So you need to replenish your energy source with more carbs (fruits, veggies, whole grains, etc.) and then rebuild muscle with protein. If you just take in protein and no carbohydrates, then your body will synthesize the protein and have to use it to renew your energy source and your muscles will be left hanging. When that happens, your muscles get tight, knot up, pull on our joints more and make us feel…in a simple word…”shitty”.

ZONE DIET & SUPPLEMENTS – Matt Chan Video on programming your Zone Diet

• We will be having a Nutrition class may 30th at 7:00pm writing people’s Zone Diet and talking more about it if you want to try!

This is Next Level stuff. If you have been practicing the CrossFit motto “Eat Meats and Vegetables, Nuts and Seeds, some fruits, little starch and no sugars.” that can serve as a great starting point, but ultimately leaves us with questions: What is the right serving size? When do I need to eat my meals? What should I get in my post workout? How will I meal prep all this? FOOD IS FUEL and just like an engine, we need to make sure we are getting the right fuel at the right time.

Supplements Keep it simple to start. Take a Multivitamin and Fish Oil (6g/day).

Fish Oil is an anti-inflammatory (Omega 3’s) and this is going to be helpful for those CrossFitters who also eat paleo (nuts, grains, starches, meats, eggs) as those things are pro-inflammatory. Along with helping your muscles out, Omega 3’s from Fish Oil will help improve cariovascular function, nervous system function, immune health, memory and mood issues.

BE CONSISTENT.

It can be hard to not only make the right choice on what we should be eating, but also to stay consistent, keep it cost affordable, meet your timeline…the list can go on when we talk about barriers to having the best diet. Considering this, there are some basic things we can do to make sure we are getting enough of the right stuff in your diet.

1. HAVE A PLAN You have to know yourself if you want to make changes to your eating. What are your current habits? Do you grocery shop? Do you just eat on the go? Kids? Work? Cost? Answering these questions and budgeting out what you want to spend on food are going to be huge pieces to knowing what barriers exist and how you can plan to avoid bad practices.

For instance, if you have limited time and options during the week to eat healthy or have access to healthy food, then you need to do MEAL PREP. Pick a 2 hour chunk during the week where you can chop up veggies, fruits, cook some meats in build and then parcel them out among tupperware so you don’t have to stress during the week! Make it fun and food prep with a friend! You may also find meal prep is a great way to save money!

2. SHOP THE EXTERIOR OF THE GROCERY STORE the best way to know if you are getting the right foods is to shop the exterior. The meats are our protein needs, veggies and fruits and bulk whole grains give us those good carbohydrates we need and the bulk nuts and seeds sections round out our Paleo or whole foods diets in the best way! Take these foods home and immediately prep them for the week!

This is also a great time to practice grocery shopping based off of a weekly menu so you can better estimate quantity and get the freshest foods!

3. SUPPLEMENTS Our goal is to get a balanced diet of 40% carbohydrates, 30% Protein, 30% fats and within that breakdown, we need the right fats, lean meats, complex carbs and more and supplements can be a great way to get your body primed for our workouts! Start with a multivitamin and a lot of people are lacking a good quantity of protein so check out a Progenex sample for a quality product and a good price!

Check out next week’s blog on FISH OIL!!!

Most importantly, be kind to yourself. Health is a process of ups and downs and it is important to do what we can one day at a time.

…I don’t know! But that is GOOD NEWS because there is such thing as the RIGHT shoe for you. If you are a lifter, crossfitter, shin splint recover-er or whatever, we have narrowed the search down to a few options which may help you take your health and CrossFit career to the next level!

Perhaps you are thinking those running shoes with the pinky toe holes are the love of your life and there is no other shoe you’ll need, but the simple truth is a lot of shoes are built for one purpose. Running shoes are designed for forward monostructural movements and as we all discover in CrossFit, we have weightlifting, gymnastics, lateral plyometrics, and so much more that a “cross trainer” will be better suited for the variety of work we have in class.

What we need is a shoes that is light for running and cardio work, flat for weightlifting, and have strong soles for rope climbs, sled pushes and other “grippy” movements. With that said, keep your running shoes for running and take a look at these options for when you take your next class and want to be ready for everything.

Nanos and Metcons: Classic CrossFit Shoes

We must be prepared for “Constantly varied functional movements performed at high intensity”. Two of the most popular shoes used among CrossFitters are Nano’s by Reebok (for the OG’s), and Metcons by Nike (the new ‘cool kids’). Nano’s are slightly softer, and add a little more cushion, while Metcon’s are more similar to a lifting shoe in the sense that they have a firm sole. Again, both of these shoes will best prepare you for a daily workout, but it is up to you to seek a shoe that feels best for you. There will be some trial and error and if you can’t swing the cost, then find a shoe that meets those same listed suggestions we mentioned. Start in the “Cross Trainers” Department of any general shoe store.

• – NOW – We are going to totally throw you for a loop! If you have been CrossFitting for a bit and want to tap into Olympic Lifting Shoes or more sport specific shoes, here are some things to consider:

Olympic Lifting Shoes

Weight lifting shoes are designed with a heel ranging from a ½” to a 1 ½”, and a strap running over the top. Unlike running shoes, lifting shoes were designed to resist compression and withstand heavy impact. The heel in the shoe allows athletes to stay upright and get lower under the bar. Because lifting shoes cannot be compressed under pressure, it allows the athlete to have more stability in their upward drive. Running shoes on the other hand are designed for absorbency; so if you are trying to lift in running shoes you can see how that creates a problem. If your upward drive becomes absorbed due to your shoes, then your ability to lift heavier weights decreases.

Now, there are a lot of shoes out there great for lifting; for example Romaleos. Romaleos are great for someone who plans to solely lift in their shoes. Ultimately it boils down to personal preference so, try a few pairs out and then make a decision.

The CrossFit Lifter

A lot of people switch from lifting shoes to cross training shoes depending on the workout, however Reebok designed a shoe for a bit of both; the CrossFit Lifter. According to Reebok the shoe was designed to be fit for any WOD, claiming the shoe is a perfect balance for lifting and agility.

A shoe is just like all the other equipment in the gym; we need to pick the best pair for ourselves, take good care of them, and replace them once they are worn down.

~Jessica Brearley and Joshua O’Donnell

“I PR’d my couch stretch” is probably not a phrase you hear as often as “I PR’d my back squat”, but does that mean it’s not as important? Mobility is a vital part of Crossfit and health.

           

The photo above sounds great for my taste buds but maybe not my well-being. In last week’s post we talked about a Paleo Checklist. It is the idea of having a well-rounded and overall healthy lifestyle. One topic we covered explained the importance of balance; balance in life and in our diet.

We talked about treating Paleo Desserts like any other dessert. While almond flour and coconut flour are great substitutes, they are also very high in fat and processed sugar – two things our bodies will store as fat if they cannot be used as energy. But what we also talked about is enjoying life, which is why we want to share the best cookie recipe with you today, and remind you to treat these cookies just like you would for any other diet – have one! Keep in mind; eliminating processed food is extremely beneficial to our health, however if we create a bad relationship to food with overconsumption then we are ignoring the true issues at hand.

Now that we have this great reminder, we figured you were all ready for the best Paleo Cookie Recipe.

COOKIES!!!

Ingredients:

1 ½ cup almond flour

¼ teaspoon baking soda

¼ teaspoon sea salt

2 tablespoons coconut oil (melted, not softened)

½ teaspoon vanilla extract

¼ cup maple syrup

1 whole egg

½ cup Enjoy Life chocolate chips

Directions:

Mix together your almond flour, baking soda, and sea salt in a bowl. In a separate bowl mix together your melted coconut oil, vanilla extract, maple syrup and egg. Mix wet and dry ingredients and add chocolate chips. Cover and store in fridge for 30 minutes. Preheat oven to 350F. Place cookies on non-stick cookie sheet, or apply oil to cookie sheet to avoid sticking. Roll cookie dough into even sized balls and line on cookie sheet. Place in over for 5-7 minutes, remove and flatten top with spatula, then place back in the oven for 3-5 minutes.

Let cool and enjoy in moderation!

Authored by our very own Jessica Brearley

Changing the way we eat creates energy gain and weight loss, which are both great accomplishments. And, while it feels great to start seeing changes in the mirror you may still feel the stresses of everyday life, because no one can change that right? Well, that is where we say – wrong! Eating whole foods is a very important part to being healthy! But, Paleo teaches us to be whole beyond the kitchen. In order for you to assess your Paleo lifestyle we have created a Paleo checklist. Plus, who doesn’t love a great checklist?

Laugh. A Paleo lifestyle means more than just what you eat. In order to live a Paleo lifestyle you need to let go of the things you cannot control, and prepare for the things you can control. Stress hormones are very detrimental to our health, so when you can laugh – laugh loud! And if you have the ability to eliminate a stressor in your life, than we encourage you to do so!

Balance. “Here have a cookie, no have ten, it’s Paleo!!” Does this phrase sound familiar? Balance is important in and out of the kitchen. In this case, just because something is considered Paleo does not mean it should be consumed in copious amounts. A copious amount of anything is bad, including almond flour cookies. If it is a “Paleo” dessert, treat (pun intended) it as you would any treat – just have one!

Drink. No, not alcohol (ok well maybe sometimes, but see above about being balanced). Drink water.. and tea.. and broth. While we do encourage drinking a good amount of water, we also encourage you to drink water in other forms. By adding homemade bone broth and tea to your regimen you are able consume water, and nutrients. Check out the recipe below for an easy broth.

Exercise. Run, lift, swim, bike, crossfit, stretch. Don’t stop there.. Go hiking, skiing, snowboarding, climbing and play – play frisbee, basketball, soccer, and football. The list goes on! No matter what your lifestyle may be, find an activity that gets your blood pumping and your endorphins kicking. Enjoy the ability to utilize the body you have!

If you get anything out of this post this is what we hope: Fuel your body and don’t sweat the small stuff – enjoy life with whole foods, hard work and having fun!

Now here is that broth recipe I promised!

If you do not have chicken bones you will need to make a whole chicken, which is super easy!

Whole Chicken:

1. Preheat oven to 350 degrees
2. Place chicken in a roasting pan, and season generously inside and out with salt and pepper. Sprinkle inside and out with onion powder.
3. Stuff chicken with lemon slices and fresh herbs of your choice. (Basil, Thyme, and Rosemary are my fav).
4. Bake uncovered 1 hour and 15 minutes in the preheated oven, to a minimum internal temperature of 180 degrees F.

Now the Broth:

1. Remove all the meat from the chicken and store for later.
2. Put the remaining body (bones, fat and stuffed herbs/lemon) in a large pot of water.
3. Add salt, pepper and dried herbs – the amount will vary on your pot size. You can taste test so it isn’t too salty or bland.
4. Bring to boil for 10 minutes, then let simmer on medium for 2 hours. Cool, remove bones/fat/herbs/lemon and jar!

Blog post by: Jessica Brearley

Paleo Challenges and food restrictions can be challenging while trying to be the social butterfly you are! In order to be successful in your health you will need to adapt, luckily we humans are really good at adapting. Now, keep these 4 things in mind so you can party like a caveman. And remember just because you aren’t eating certain foods doesn’t mean you should avoid parties and social events.

#1 Fill that Barbaric Belly – Before you go to a party.. eat! And don’t just have a snack; eat a full meal that satisfies any cravings you may have. Follow it with a big glass of water. Staying satiated and hydrated will help you avoid eating unhealthy party appetizers.

#2 Pack a Snack – Bring snacks you can eat. So many people have food restrictions these days’ people don’t usually care when you whip out a bag of carrots or piece of chicken. Seriously, I have brought chicken with me to the bowling alley. Side snacking usually goes unnoticed, and if they do notice most will respond with “hey, give me a bite.” If you think this option sounds odd don’t let that stop you; you can always leave the snacks out of sight but it’s better to be prepared then choose something unhealthy!

#3 Take the Cake – In some cases, where outside food is prohibited (like your mother-in-laws dinner parties) we run into what I like to call Paleo persecution. For some reason some people are offended towards food restrictions. In cases where turning down a piece of cake is rude, simply take the piece of cake. Just because something is on your plate doesn’t mean you have to eat it. You avoid offending the host, and then you don’t have to spend the next 30 minutes arguing why their gluten free cake still doesn’t fit in your Paleo lifestyle.

#4 Recon the Menu – Every good caveman knows their surroundings before they take charge. Before going to a restaurant read their menu online, and know what you are going to order. Creating a plan will help you be more successful then winging it.

BONUS!! Craving junk food? Eat a piece of bacon, or two.
Now get out there and party like a caveman ya wild animal!

*Recipes from Wednesday’s potluck.

Slow Cooker Beef and Broccoli Recipe

Robbin Thomas

Ingredients

* 1 lb. boneless chuck roast, sliced into thin strips

* 2-3 cups fresh broccoli florets

* 1 apple, thinly sliced

* ½ cup coconut aminos

* 1/3 cup raw honey

* 3 cloves garlic, minced

* 1 Tbsp tapioca starch (optional)

Cooking Instructions

1. In a slow cooker, combine together the beef stock, coconut aminos, honey, garlic and sliced apple.
2. Add the beef to the slow cooker and stir.
3. Set slow cooker to low and cook for 4-5 hours.
4. When the time is up, combine the tapioca starch with some of the liquid from the slow cooker in a small bowl. Pour it back into the slow cooker and stir well.
5. Add the broccoli and cook for another 30 minutes.

Dump Ranch Dressing

Blend together with an immersion blender for 1 minute, the following ingredients:

* 1 egg, at room temperature

* 1 cup light olive oil

* 2 tbsp lemon juice

* 2 tbsp red wine vinegar

* 1 tsp salt

* 1 tsp pepper

* ¾ tsp onion powder

* ¾ tsp garlic powder

* ½ cup full fat coconut milk

Roasted Veggies

Ingredients:

* Peppers

* Zucchini

* Broccoli

* Sweet Potatoes

* Asparagus

* Any veggies you want!

Cooking Instructions:

1. Preheat oven to 350*
2. Slice vegetables and put on a cookie sheet
3. Drizzle with olive oil, salt and pepper.
4. Bake for 10 minutes, flip veggies and bake another 5 minutes or until tender.

Craving pasta? With the right ingredients we don’t have to miss out on the things we love. Although Spaghetti Squash doesn’t taste just like pasta it is a great alternative to some of our favorite dishes, like Pesto Pasta! If you get bored with chicken try seafood and get those awesome Fish Oils into your diet!

#FoodSelfies are encouraged, so after you try this Paleo Pesto Pasta don’t forget to upload a photo to our facebook page with your thoughts and any special touches you added to the recipe!

SHOPPING LIST:

• 1 Medium Spaghetti squash
• 1 Container of Mushrooms & 1 Onion (or sub for Veggies of your choice).
• 2 Chicken Breast
• Large Container of Basil 
• Pecans (about a half cup)
• Extra Virgin Olive Oil
• Sea Salt

PESTO RECIPE: Combine the following measurements into a blender and blend until smooth.

• 2 Cups of packed fresh basil (cut the stems).
• 1/2 Cup of extra virgin olive oil
• 1/3 cup pine nuts or walnuts
• 3 garlic cloves
• Dash of lemon pepper – to taste.

PASTA RECIPE: Cook Spaghetti Squash (Heat oven to 375 degrees. Brush the inside of each half with olive oil and sprinkle with coarse salt and freshly ground black pepper. Place cut sides down on a rimmed baking sheet and put sheet into the oven. Bake for about 40 minutes, or until you can easily pierce the squash with a fork. Make sure you scrape out the seeds first).

While the Spaghetti Squash is cooking, dice up two chicken breasts, mushrooms and onions. Veggie measurements are your preference. Place in a lightly olive oiled pan and cook on medium until chicken is fully cooked, turn up to high for a few minutes to brown chicken. Once spaghetti squash is cooked scrape into a dish, combine veggies, chicken, and pesto. Add lemon pepper to taste and enjoy!

~Jessica Brearley