Rock the run to all of you who are running the Ogden Marathon! Remember….You rest on the run!

TRAIL RUN 7a – There are a few people who will be meeting at the gym at 7am to carpool to Adams Canyon for a nice Trail Run.  If you are interested, see you there!

Saturday WOD times:
7a – WOD

8a – On Ramp and Olympic Lifting

9a – WOD

Training for Fat Loss Written by Calvin Sun

I’ve spent the better part of a decade earning a living by training clients and working with athletes. In that time, the biggest misconceptions that I have seen over and over have been related to training for fat loss. I hate to generalize, but most women (and some men) believe that they should avoid all weight training and only perform “cardio” and abdominal exercises to get their ideal physique. I see this manifest in our group classes in the form of going through the motions during the strength portion and then only focusing on the conditioning portion of the workout – and often followed up by a few sets of sit-ups or something similar. My guess is that if you are guilty of this approach, you probably haven’t seen very good results with it. Maybe you lost a few pounds initially, but now you have plateaued and you may have even gained a pound or two. This faulty approach is perpetuated by novice trainers, workout routines published in “fitness” magazines, and a few common exercise myths. In previous blog posts, Mark and I have addressed both the myth of the fat-burning zone and the myth of spot reduction. Take a minute to go back and review them if you aren’t familiar.

The hour or so you spend in the gym accounts for a very small portion of your daily caloric expenditure. Unless you are a professional athlete that trains and practices for several hours each day, the large majority of your daily caloric expenditure comes from your Basal Metabolic Rate (or BMR), the calories burned to sustain your bodily functions on a daily basis. One of the most effective ways of increasing your BMR is through increasing the amount of lean muscle mass on your body. This is, of course, only achievable through weight training, preferably in the form of deadlifts, squats, presses, and other multi-joint, compound movements. You see, for every pound of lean muscle that you add, you will burn approximately 50 calories more per day. That might not sound like much but keep in mind if you swap out 5 pounds of fat for 5 pounds of muscle, you will burn close to 300 extra calories a day before you even hit the gym. Furthermore, intense weight training results in an afterburn effect where your metabolism is elevated for up to 38 hours after your training session. This is known as excess post-exercise oxygen consumption, or EPOC, and you can read more about it in Mark’s post here. Doing cardio alone will only decrease your BMR as time goes on. This turns into an uphill battle as your BMR keeps dropping, you’ll need to increase the amount of cardio you do to create the same deficit. Without weight training, you’ll lose muscle which will actually account for some weight loss, and you might even lose a few pounds of fat if your diet is decent, but it’s unlikely you will achieve (or maintain) the level of fat loss you desire.

Method to the Programming Madness:

Today we are going to continue the focus on strength/speedweight training with the Snatch, Clean and Jerk, Front Squat and Push Press. Since this is going to be our focus over the next five weeks. We wanted to make sure that everyone was comfortable with the  move and has a good idea where their 1 rep max is so they can get the  most out of their training over the next 5 weeks. In order to get better at Olympic Lifting you have to do more of it. Hopefully you have found this week useful and have been able to establish your 1 rep max or at a minimum get more comfortable with the movements! 

Mobility-Warm-up

WOD  “The Complex”
Snatch 8×2:
Clean and Jerk: 8×1
Front squat: 5×5
Press: 5×3
Cool down Run800 Row 750m or bike 1600m smooth:mobility

Endurance
Run 15 x 25m sprints
Row 15 x 50m sprints

Rest 2 to 1

WOD
10min AMRAP
20 walking lunges
10 hindu push-ups

Supplemental WOD for those who want to compete or become better crossfitters.
Do “The Complex”  rest recover at least 8 minutes then:
1A- 3 sets, not for time, work speed ,skill efficiencie of:
Rope Climb x 3 ascents (15′)
Toes to Bar x 12-15 reps Unbroken
Double Unders 3 attempts @ 100

Rest  4mins set up for:

2B TGU 3×5 AHAP KB

Olympian in the Hammer Throw James Parker

Building a Capacity “Compliments Crossfit Verve”

We’ve all done it – jumped into something blindly with both feet without testing the water first …and we’ve all gotten burned because of our eagerness.  Surely, this sort of enthusiasm is admirable, yet we don’t encourage it due to the potential for injury.

Take for example the GHD sit-up or the butterfly pull-up.  Without fail, athletes that have attempted workouts incorporating the GHD sit-up have found themselves undeniably crippled.  Others have pieced together fragments of a butterfly pull-up and completed a workout utilizing their new skill and paid the price with tenderized flanks.

The lesson that we’d like to impart in this little note that when you are learning a new skill, build a capacity over time.  Sometimes the stimulus elicits a response that you weren’t expecting.  But a wise approach to learning new skills would be to start with a relatively low dose of the stimulus and see how your body reacts.  As you get stronger and your body adapts to the stimulus, then think about adding intensity to the equation.

Remember: having to recover from a mistake costs you time away from the gym and doesn’t make you any fitter.  Building a capacity over time makes you stronger and smarter.

Juan Diego Warm-up/Mobility

WOD “Diego”
10 kb swings 24/16kg
10 to 1 push-ups

Cool down Row 500m or bike 600m smooth

“Endurance”
Run 4x400m one leg pull down other back

Row 4x500m pull hold for 2 sec at back

Rest 1 min between ea

WOD 12min AMRAP
5 Deadlift
10 Knee to elbow push-up

Supplemental WOD for those who want to compete or become better crossfitters.
Rest Recover. Plan out your weekly meals.

Pose Drills

Today is the second of 3 times this week we will be working on the Snatch, Clean and Jerk, Front Squat and Strict Press. Read the post below for some pointers on how to have patience on striving for that one rep max or that PR.

Breathe, Pause, Recover
By CrossFit Lisbeth 

The trouble with karma is that it takes so long to arrive sometimes …

We want everything NOW.

Justice? Now. Results? Now. Oh, and forgiveness now and maybe some total memory loss too, when we’re on the wrong side of the finger-pointing.

Just like we want our pull-ups NOW, and then our butterfly pull-ups, and now our new levitating butterfly pull-ups. (There’s no such thing. I’m just f***ing with ya. Don’t email me for tips.)

Anyhow, the point here is that the answer is to have patience in the gym and in life, but that’s sooooo damn boring. Telling people to have patience is like telling them to like vegetables. (Oh, wait, we’re CrossFitters. We like vegetables, even the famed dreaded Brussels sprouts. Turns out that if you roast them with bacon, they’re delicious. Although this might be true of almost anything. Roasted bark with bacon — recipe coming to your Paleo blog soon!)

So, the trick is not to think of it as patience. It’s just breathing. Pausing. Recovering. Taking a moment to gather your strength. It’s not waiting, it’s not lingering, it’s not stupid downtime that you hate so much like the fact that you have to sleep every night and miss fantastic things happening in the world. You were born to act and make shit happen, not sit on your ass like some fool letting life pass you by!

Oh wait, that was just me again. Never mind.

But, seriously, you have to learn to breathe or you’re going to pass out. You have to learn to pause, to have patience, to rest, or you’re going to burn out. Don’t be in such a rush all the time. Be smart. Stop. Learn. Listen. Maybe even do nothing — absolutely nothing — once in a while. It’s not going to kill you, or derail your plans for world domination. It’s actually going to help. Keep working hard, but sometimes learn to just breathe. Everything will come in due time. Or it won’t. And life will go on …

Mobility-Warm-up

WOD  “The Complex”
Snatch 8×2:
Clean and Jerk: 8×1
Front squat: 5×5
Press: 5×3
Cool down Row 500m or bike 600m smooth:mobility

“Endurance”
Run 3x1600m 
Row 3x1800m
Rest 1 to 1
WOD 10min AMRAP
50 Air squats
25 Push-ups

Supplemental WOD for those who want to compete or become better crossfitters.
Do “The Complex”  rest recover at least 8 minutes then:
1A- 3 sets, not for time, work speed ,skill efficiencie of:
Bar muscle ups 5-7 reps Unbroken
GHD situps n back extensions 12-15 reps Uunbroken
Burpee box jumps 6-8 reps Unbroken
Rest set up for:
2B- Sumo Dead Lift High Pull 4 sets, not for time, work speed ,skill efficiencie of:
9 @%50 1RM
7 @%60
5 @%80
3 @%90

Jeff New PR

Congrats to those of you who had PR’s on their deadlifts and back squats. There were some pretty impressive numbers listed in the comments the other day. Now as we start into focusing on the Snatch and Clean and Jerk it will be exciting to see all of the PR’s that happen in the next 6 weeks. If you are not already, be sure to keep track of where you started today so you can journal your progress and increase your weights over the next few weeks.

Youth Class Change: Due to popular demand, we will be adding a third day to help the youth get BETTER, FASTER, STRONGER. Effective June 1st, the price will go up to reflect three days a week. All pricing is listed above under the “About” tab.  The youth class days and times will be Monday, Wednesday at 6pm and Friday’s at 4p. If you have concerns with this, please see Eric, Troy, or Sara.

Pricing: We have simplified our pricing some to help make it easier for us to keep track of everyone. All of the pricing has been updated on the web page, which will go into effect June 1st. The unlimited, 3 times a week and Military/FF/LEO pricing is the same, where it  starts to change some is with the additional family members. If you have any questions, please let us know. We did away with “couple” pricing and instead called it “1st additional family member”.

May Newsletter: We are getting ready to roll out the 2nd edition of the LCF Newsletter. If you have any fun stories, recipes, pictures, etc to have included in this please send them to info@letronocrossfit.com by Wednesday afternoon. We have one great story that is guaranteed to have everyone rolling as they read it, especially if you have had the pleasure of working out with these two amazing people!

Warmup-Mobility

WOD “Bang”
3 Rounds
10 Pistols each leg
15 Pull-ups
100m Farmers carry 32/24kg

Endurance
Run Death by 10m on the min
Row Death by 15m on the min
Rest what ever part of min you have left
WOD
12 min AMRAP
10 KB Thrusters
3 Pull-ups

Supplemental WOD for those who want to compete or become better crossfitters.
Do “Bang”  rest recover at least 8 minutes then:

1A-3 sets, not for time, work speed ,skill efficiencie of:
Butterfly Chest-to-Bar Pull-Ups x 10-15 reps
Handstand Walk x 10-15 Meters
1 arm KB snatch x 7-9 reps each arm
Rest 4mins
2B 4 setts of:
Front Squat
x 5 reps @ 60% of 1-RM
x 3 reps @ 80%
x 1 rep @ 90%
x 3 reps @ 85-90%

Brock

 ”We are practicing not weightlifting but commitment. Commitment spawns success. Only by redoubling our efforts do we best succeed. Expecting success to motivate our efforts is the loser’s gambit.”

We are starting a new 6 week strength cycle with a bias on olympic lifts, specifically the Snatch and the Clean and Jerk.

Mobility-Warm-up

WOD  “The Complex”
Snatch 8×2:
Clean and Jerk: 8×1
Front squat: 5×5
Press: 5×3
Cool down Row 500m or bike 600m smooth

“Endurance”
Run 2×400 1×800 2×400
Row 2×500 1×900 2×500
Rest 1min / 2min / 1min
Between each round

WOD 10 min AMRAP
3 Power clean
50 Double Unders or 100 Jump Ropes

Supplemental WOD for those who want to compete or become better crossfitters.
Do “The Complex”  rest recover at least 8 minutes then:

1A-3 sets, not for time, work speed ,skill efficiencie of:
Handstand Push-Ups x 10 reps
Ring Row x 10 reps (as horizontal as possible)
Double Unders 40-60 unbroken

2B- 4 sets of: Sots Press x 3-4 reps
Rest as needed