CrossFit Tribe

Marcus, finally reveals his mean side!

Summer’s here!…shirt’s off!

Deadlift 1RM

followed by:

As quick as possible for time:

30-20-10 reps for time of:
Press (M=45lb bumper/W=25lb bumper)
Weighted Step-up (M=45lb bumper/W=25lb bumper)

Bench Press 1RM

followed by:

2 rounds for time of:
50 Squats
7 Muscles ups or 25 second handstand hold
65-95 pound Hang power snatch, 10 reps

Mentally Tough or Mindful

“I emphasize being mindful. I want them fully engaged and committed to the training, the practice or the game. You derive mental strength from physical preparation. Excelling in sport and in life is about handling pressure, learning from your mistakes, being willing to take risks and deal with the consequences. Mental toughness is a myth, a sports writers cliché. I want the athlete who is consistent and shows up every day ready to “win the workout.”
-Vern Gambetta

Squat 1RM

Complete as many rounds as possible in 10 minutes of:
115-pound Hang clean, 15 reps
12 Ring dips (sub: ring lockouts)
21 Thigh Touches (L+R=1)

Keith - in this post explains how fasting has added to the final changes in his physique :

“Essentially, we are designed to be intermittent eaters, but continuous metabolizers. We operate in a slight energy surplus during the day, followed by a negative energy balance during the night. In a healthy, lean individual, energy pool stores are constantly turning over; individuals whose insulin level is chronically high, however, cannot adequately access fat stores and, therefore, for them, the fat continues to accumulate, unabated. Insulin resistance can therefore be considered a survival mechanism, in the fact that it develops as a result of the body’s cells’ requiring protection against the continual onslaught of excess nutrients; a protection triggered due to the cells being already stressed from excessive nutrient content. The excess nutrient intake also serves to shut down autophagy, the consumption of damaged tissues within the muscle cell which fuels repair and regeneration. Growth Hormone release is stunted, and muscle gene expression is down regulated. The ancestral environment did not support chronic, elevated nutrient ingestion, nor was there ever “a window of feeding opportunity” subsequent to a bout of energy expenditure (exercise, for us modern-day Paleolithics) to shovel in carbohydrate replacement drinks and protein powders.

Ideally, we’d eat only when the energy substrates in the blood fall to the point of triggering a need for replenishment. The true hunger signal is an elegantly simple energy management system, and one that you would, in fact, expect from evolution. Contrary to the continual drumbeat of mainstream “experts”, there is no “set point” level for body fat, body mass or metabolism. What evolution has endowed us with is a simple feeding strategy that endeavors to keep us on a random energy intake-to-expenditure path that favors the survival (and thriving, if conditions are right) of the organism. Now, if we’d only get out of the way and let this fabulous mechanism take its course.”

Brad’s book is a great introduction to the science behind all this.

-Coach Mark Rippetoe

21-15-9

Walking Lunges (L+R=1)
Thigh Touches (L+R=1)

AND….if that is not enough…racing cars on route 38 is!…