WOD: 1/31


5 Rounds for time of:
15 Back Squats
15 Recline Ring Rows

Back Squats are taken from the ground, no racks.

Alex warming up

“Opportunity is missed by most people because it is dressed in overalls and looks like work.”
- Thomas A Edison

WOD: 1/30

Rest Day!

Have a fantastic Sunday and get outside, it's supposed to be beautiful :-)

Strong Kids = Capable Kids :-)

WOD: 1/29

5 Rounds for time:
Run 400m
Tire flip 50m
Burpees 10

Burpees must be hands off the ground at the bottom.

Supplemental:
5 x 5 Clean and Press (increase load each round)

Holbrook

WOD: 1/28

"Holbrook"
Ten rounds for time:
115 pound Thruster, 5 reps
10 Pull-ups
100 meter Sprint

This is supposed to be 10 rounds, each for time.  But, we are going to push our limits and go all out - back to back rounds :-)

Mary

"Everything you do in life, I don't care, good or bad -- don't blame God, don't blame the devil, don't blame me, blame you. You control everything! The thoughts you think, the words you utter, the foods you eat, the exercise you do. Everything is controlled by you." -- Jack LaLanne

WOD: 1/27

3 Rounds for time of:
500 meter Row
12 Deadlifts (bodyweight)
21 Box Jumps

"The training we do is the consequence of an attitude. The attitude is the meaningful fundamental; without it no benefits may be realized. You must want (or need) to be where you are, doing what you are doing. If you can't pay attention or if you don't want to work hard, don't bother showing up to go through the motions. Nothing is gained by doing one thing with your body and another with your mind." ~Mark Twight

Rest Day 1/26...

Get some rest, the past couple of days have been tough.

Nutritional Info -

Chocolate Milk is the PERFECT recovery drink.  It has a great combination of quality protein and carbs to help the recovery of your muscles. If you need additional confirmation take a look at this article.
http://www.medicalnewstoday.com/articles/152240.php

Some other options for muscle recovery include fresh cherries and a fish oil supplement to help with soreness (if you are taking any blood thinners, etc. please don't take the fish oil supplements. Instead opt for the real thing!)  If you are not a seafood eater you can also try pumpkin seeds, sunflower seeds, almonds, eggs, or olives.

Also - guys - please don't eat soy products unless you have an overwhelming wish for man-boobs....

And finally I know many of you are here to get stronger, increase lean muscle mass, and eventually be pound for pound as strong as me ;-)

To get an idea of the amount of calories you burn daily and have a basic understanding of the amount of calories you need to take in - follow the formulas I will provide below.  And remember, if you take in crap, your performance will be crap.  I'm not asking ya'll to go completely Paleo - but eat clean.  Limit your processed food intake as well as the amount of sugar you take in and for goodness sake - STOP with the energy drinks - they are horrible for you!

Resting Energy Expenditure (REE)
-multiply your body weight in lbs by 7.18
-divide that number by 2.2
-add 795
this is the absolute minimum number of calories your body needs just to keep your heart beating and your brain thinking properly.

Now Factor in your Physical Activity Level (PAL)
Under 35 - (REE)x1.5 =
Over 35 - (REE)x1.4 =
this is your total energy expenditure, or the number of calories you need to eat each day to maintain your current weight.

If you are trying to increase muscle mass - eat protein, real protein, not the shakes -- make an extra chicken breast, cook more steak, etc.  Protein shakes work in a desperate situation but to see better results eat the real thing.
If ya'll have any questions regarding nutrition, please feel free to ask.

WOD: 1/25

3 Rounds for time of:
15 OHS
30 Toes to Bar
45 KBS (Rx 53, 35)

Supplemental WOD:
Inverse Ladder of:
Heavy Power Cleans 10-8-6-4-2
Elevated Push ups 2-4-6-8-10

WOD: 1/24

For Time:
5 Double Unders Unbroken
10 Double Unders Unbroken
15 Double Unders Unbroken
20 Double Unders Unbroken
25 Double Unders Unbroken
30 Double Unders Unbroken
25 Double Unders Unbroken
20 Double Unders Unbroken
15 Double Unders Unbroken
10 Double Unders Unbroken
5 Double Unders Unbroken

You must come to a complete stop between sets.


Supplemental WOD:

25 Back Extension (15#, 10#)

REST DAY :-) 1/23

Kick back, relax, watch some football & get mentally prepared for another great week!!!!

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Check out this article


There has been recent discussion about the athletic look of the CrossFit women. So today, I decided to give you Coach K’s perspective on training and the woman in CrossFit. Please realize this is Raw and Unfiltered today. I am speaking from the heart. I give kudos to all forms of fitness, however it is the fallacies and the myths I am addressing today and talking about specifically why CrossFit Women are amazing. This goes for women of all ages, backgrounds and body types!

To read the rest of the article follow the link below -
Dispelling Some Myths: Women in CrossFit

WOD: 1/22

21-15-9

Wall Ball
Pull ups
Thrusters
Tuck Jumps
KBS

** The Metro Dash has changed locations - Charlotte Motor Speedway - this year.  There will be less running and more obstacles! Let's dominate!!!!  If you are interested in participating talk to Mary - Thanks.
Metro Dash

Welcome

01/21

Welcome to the Proving Grounds!

Our Schedule is Monday, Tuesday, Thursday, and Friday 6:30pm - and Saturday 10am

If you have any questions or comments feel free to post them below.
Thanks!