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Memorial Day Murph! Limited Schedule
and impromptu BBQ @ Ai2!!! Also join
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Laguna Niguel, Rancho Santa Margarita – CrossFit

Warm-up (No Measure)

roll plantar and gastrocnemius 3 min
Coaches Choice

Hidalgo (Time)

For Time:
Run 2 Miles
Rest 2-Minutes
20 Squat Cleans, 135#
20 Box Jumps, 24”
20 Walking Lunge Steps, 45# Plate Overhead
20 Box Jumps, 24″
20 Squat Cleans, 135#
Rest 2-Minutes
Run 2 Miles

If you’ve got a 20# vest or body armor, wear it.

Announcements

Memorial Day Murph! Limited Schedule
and impromptu BBQ @ Ai2!!! Also join
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Laguna Niguel, Rancho Santa Margarita – CrossFit

set clock for 20 min on strength

5 min: Burgener Warm-up (No Measure)

1. Down and up
2. Elbows high and outside
3. Muscle Snatch
4. Snatch Land
5. Snatch Drop
6. Hang Power Snatch

Warm-up (No Measure)

2 rounds of 15 reps each
halting deadlift
jumping deadlifts
good mornings
GHD sit ups
push ups

5-10 min max

LV 1: Power Clean (5 x 3 add 2.5# to last workout)

LV 1: Chin Ups (3 x Max Reps Chin Ups Strict super set w/ dips)

after one set of max chin ups immediately do a set of max rep bar dips. use two squat racks back to back and set both bars at the same height. use band if necessary

LV 2 : Power Clean (3RM 3 attempts)

LV 2: Max Muscle Ups (3 x Max Reps Bar Muscle Ups (2 min rest))

weighted muscle ups for firebreathers

Conditioning (Time)

Wrap band around middle of bar 2-3 times and step one foot in each loop.
mods for ball ups are INT:knees 2 elbows or BEG:knee tucks
21-15-9
Banded Deadlift 185/120(greenband)
Strict Ball Ups

15 min cap

Post Workout

Stretch if time permits
hips
hamstrings
lats
abs

Announcements

Memorial Day Murph! Limited Schedule
and impromptu BBQ @ Ai2!!! Also join
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Laguna Niguel, Rancho Santa Margarita – CrossFit

coaches set clock for 12 min for Squats

Warm-up (No Measure)

roll plantar and gastrocnemius with bb 3 min
coaches choice mobility 5 min
4 rounds
1 min plank pop up into 10 m sprint then do 10 squats
repeat without rest

LV 1: Back Squat (3 x 5 add 5 lbs to last workout)

LV 2: Back Squat (3 x 3 @ 92.5% of 3RM)

LV1&2: Sprints (5 x 30 m Sprints (60 sec rest) fastest time)

Conditioning (3 Rounds for reps)

Bench Press
LV1 use weight from last bench plus 5 lbs
LV2 225/135
Mod for Handstand walk is 45 sec Handstand hold(wall walk up) or 30 shoulder tap handstand(wall walk up)
3 rounds
30 cal air dyne
Max reps Bench Press
20 m Hand stand walk
1 min rest

Announcements

Memorial Day Murph! Limited Schedule
and impromptu BBQ @ Ai2!!! Also join
CrossFit Anaerobic Pvt Facebook Page.

Laguna Niguel, Rancho Santa Margarita – CrossFit

Warm-up (No Measure)

800 Meter run or Row
Then

Partner Up grab a wall ball

50 Alternating wall ball shots
Partner 1 Throws the ball up and then
Partner 2 Catches it and toss back up

top 2 fastest teams = No Burpees

All other losing teams do 50 burpees split up between the partners

Planche 1 (3 sets max effort hold (5 mins total ))

3 Rounds Max Hold

Holding Tight Positions Hollow Core butt tight ELBOWS LOCKED OUT

Skin the Cat (3×3 5 mins total (5 mins total) )

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:
3 Power Cleans
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles

9 More Reasons You’re Not Losing Weight

By: Mark Sisson on Mark’s Daily Apple

A few years back, I wrote an article explaining 17 possible reasons why you’re not losing weight. It was a troubleshooting guide of sorts, aimed at helping people identify some of things they may be doing (or not doing) that’s causing their stalled fat loss. The etiology of obesity and weight gain is multifactorial, and can be complex. Additionally, we’re all unique human beings. So it can be difficult to pin down one simple cause – or even seventeen simple causes. While unwanted fat loss comes effortlessly to most people that eat according to the Primal eating strategy – as the success stories and hundreds of thousands of positive user experiences indicate – sometimes we inadvertently sabotage our best efforts, stray from best practices, or don’t fully grok what we need to do to become efficient fat-burners. So let’s take a look at nine more possible reasons, shall we?

1. You’re engaging in too much mindless eating.

If you asked most people what made them overweight in the first place, it was that sneaky, tricky combination of eating and, well, doing everything else but focus on the food. It’s eating while watching TV. It’s eating while driving (I’ve seen a man eat a bowl of cereal on the 405). It’s eating while cooking (not tasting to stay abreast of the dish; full-on eating). It’s popcorn at the movies. It’s beer and wings and more beer during the game. In other words, it’s mindless eating. Eating that feels like breathing, like something you just do. You take a few chews, rarely enough to qualify as real mastication, and down the hatch it goes, with a follow-up handful close on its heels. Since increased frequency of eating (i.e. mindless eating or snacking) is strongly associated with the United States’ steadily increasing average energy intake, it’s plausible that mindless eating leads to eating more food.

Be more mindful when you eat; practice mindful eating. Eat food with others, sit down to dinner, take the time to appreciate the food you’re eating. Just because you’re scarfing down grass-fed beef and pastured eggs doesn’t mean you can get away with mindless consumption.

2. You’re eating too many “pleasure foods.”

Paul Jaminet really has a knack for coining phrases, doesn’t he (“safe starch,” anyone?)? A lesser known one is “pleasure foods.” These are things like nuts, dark chocolate, and raw honey – all foods that have gotten the stamp of Primal approval in the past, all foods that are calorically-dense and easy to overeat. This is hard to grasp, because these foods also confer some health benefits. Nuts are rich sources of micronutrients like magnesium, vitamin E, and selenium, and multiple studies suggest that nuts help weight loss. Dark chocolate got an entire post devoted to its impressive polyphenol content (and its fatty acid profile isn’t too bad, either), while honey is quite possibly the best sweetener around. At the very least, it and its bevy of bee-related compounds outperform other sweeteners like maple syrup and plain sugar and result in fewer metabolic issues. All that said, these foods are delicious, packed with calories, and can be overeaten, particularly because they have the reputation as “health foods.”

If you’re not losing weight, moderate your intake of these foods.

3. You’re eating too little.

It’s well-established that prolonged dieting – taking in fewer calories than your body expends – will eventually lead to a downregulation in the basal metabolic rate. This is simple stuff, really. Reducing your food intake will lower your body weight, usually, but it’s not a simple matter of dropping them lower and lower as you lose weight. The body isn’t a passive thing that you’re merely adding to and subtracting from. Instead, it’s a living, breathing, reacting, adapting entity that responds to the lowered caloric input by lowering its energy expenditure. Since you can’t lose weight forever (you’re not just going to waste away into nothingness), perpetually lowering your caloric intake will eventually work against your desire to lose weight.

Instead of sitting at a chronic caloric deficit, consider cycling your caloric intake. Eat less one day, more the next. You might also look into periodic refeeds, which may be able to kickstart a stalled weight loss.

4. You’re under “hidden stress.”

In the previous article, I explained how stress can make us gain weight, or stop losing it. Cortisol – which we release as a part of the stress response – inhibits weight loss, catabolizes muscle, worsens insulin resistance, and promotes the storage of fat. Although back then I was referring to the obvious sources of stress in our lives, like bills, traffic, jobs we hate, bosses we hate, relationship strife, there are other “hidden” types of stressors that result in the very same physiological responses as obvious stressors cause. Foremost among the hidden stressors is the lack of nature exposure. In the literature, researchers often speak of “forest bathing,” or spending a day or two or three in a forest setting to reduce cortisol, enhance immune function, and improve glucose tolerance. I prefer to look at this a different way. Instead of nature exposure being a positive anti-stress agent, urban living is an active stressor. Spending a day in the woods is a return to normalcy rather than an “intervention.”

If you’re not doing this already, take a day or two out of the week to get outside, preferably amongst unkempt, wild nature. It needn’t be a forest or a craggy cliff. The beach, the desert, or even a park will do just fine. In a pinch, you can even listen to nature sounds and look at nature scenes on your computer.

5. You’re too focused on diet to the exclusion of all else.

When you realize the wool that’s been pulled over the collective eyes of society regarding nutrition, it’s easy to become obsessed with your newfound knowledge. It’s easy to stay up late, night in, night out, perusing nutrition blogs, reading comment sections, devouring PubMed articles. You’ll hear about some arcane but totally essential nutrient and think that it’s the Answer. Am I getting enough magnesium? What about boron – I need some boron, right? How about vitamin A? Should I go for the preformed retinol or rely on the conversion from beta-carotene? Should I drive fifty miles out of town to get goose liver, or should I just take a vitamin K2 supplement and call it a day? Choline – that’s the stuff! Nothing but liver and egg yolks from here on out!

Diet is the obvious primary arbiter of body composition, but there’s more to life than worrying about what you put in your mouth. It’s counterintuitive, and there aren’t any randomized controlled trials showing it, but you might have more success just enjoying life, getting some exercise, and hanging out with good people instead of micromanaging your nutrient intake. Relax.

Want more? Follow this link: http://www.marksdailyapple.com/9-more-reasons-youre-not-losing-weight/#ixzz2SUVMvRRg

Announcements

Memorial Day Murph! Limited Schedule
and impromptu BBQ @ Ai2!!! Also join
CrossFit Anaerobic Pvt Facebook Page.

Laguna Niguel, Rancho Santa Margarita – CrossFit

10 min warm up max
coaches set 15- 20 min on strength max

Warm-up (No Measure)

do all in a 10 m space
knee hug lunge twist
heel to butt and reach
leg cradle
Frankenstein
spider man stretch(moving)
buttkicks
high knees
frog hops

then..

20 bb front squats
20 kips(4 kips on 4th do 1 pull up)
20 ghd sit ups

LV1: Deadlift (5RM add 10 lbs to last workout)

LV 1: Max Pullups (3 x Max Reps Strict Pull Ups)

LV 2: Power Snatch (2 RM then 3×2 @ 90% )

LV 2: GHD Back Extension Hold (3 x Max Hold Time)

Muscle Up Buster (Time)

Mod for Muscle Ups is Muscle Up Banded Transition 1=1 MU
22 Min Time Cap
2 Rounds of
9-7-5
Front Squats BW + 10#
Box Jumps 30″
Muscle Ups (rings)
rest 2 min between rounds

Post Workout

Stretching if time permits
Hips
shoulders
Legs
Biceps

Announcements

Memorial Day Murph! Limited Schedule
and impromptu BBQ @ Ai2!!! Also join
CrossFit Anaerobic Pvt Facebook Page.

Laguna Niguel, Rancho Santa Margarita – CrossFit

Coaches set 20 min clock for strength

Warm-up (No Measure)

5 Mins Jump Rope
30 single forward
30 single backwards
30 High Knee
15 Double Unders
x 3 rounds

Then
KB warmup x 2 rounds
10 orbits
10 figure 8′s
10 RDL
10 Swings
10 Snatch+PushPress+OH Lunge opposite leg

LV 1: Back Squat (3 x 5 add 5 lbs to last workout)

LV 1: Shoulder Press (3 x 5 add 2.5 lbs to last workout )

LV 2: Back Squat (3 RM)

LV 2 : Deficit Handstand Push ups (3 x max reps strict)

If Athlete is unable to perform more than 3 strict than have them do 3 x 4 Negatives with one 15 sec hold at the bottom on the last rep.

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Announcements

Memorial Day Murph! Limited Schedule
and impromptu BBQ @ Ai2!!! Also join
CrossFit Anaerobic Pvt Facebook Page.

Laguna Niguel, Rancho Santa Margarita – CrossFit

Warm-up (No Measure)

coaches choice

LV 1: Chin Ups (3 x max reps)

LV 2: Weighted Chin Ups (5 RM 3 attempts 25/15#)

Conditioning (Time)

2 team members will do medicine ball tosses 5 meters apart, squatting with or without the ball in unison, while the other two do push ups in between the 5 meter toss. once one team member fails on push ups both team members must switch places until 300 push ups are complete. Then, one partner will dead body carry the other from behind, dragging him from under the arms while the other two do toes to bar. each partner must dead body carry a total of 100 meters. partners will switch every 50 meters. then on one box, two team members will do box jumps(one jumps up as other jumps down) while the other two hold a plank position. once a team member fails in plank position both must switch untill 200 box jumps are complete. then teams must complete a 200 m banded partner hop by banding one partners leg to the others and hopping together a total of 200 meters
Team Wod (teams of 4)
-Medicine ball partner toss 20/14(5 m)
-300 push ups
then

-400 m dead body carry
-toes 2 bar

then
-200 box jumps 24/20
-plank hold

finish with
200 m banded partner hop(potato sack race)

Announcements

Memorial Day Murph! Limited Schedule
and impromptu BBQ @ Ai2!!! Also join
CrossFit Anaerobic Pvt Facebook Page.

Laguna Niguel, Rancho Santa Margarita – CrossFit

coaches set clock for strength at 20-25 min max

Warm-up (No Measure)

3 rounds of
10 overhead squats pvc
10 KBS 35/25
10 V-Ups
10 GHD Back Extensions
10 Pull ups
10 Push Ups

LV 1: Power Clean (5 x 3 add 2.5 # to last workout)

LV 1: Back Squat (3 x 5 add 5 # to last workout)

LV 2: Power Clean (7 x 3 @ 80% of 1RM from 4/26/13)

LV 2-if Athlete missed 1RM, have them find 1RM instead

LV 2: Front Squat (3RM 3 attempts, then 3×3 @ 90%)

Conditioning (AMRAP – Rounds and Reps)

Mod for pistols is banded or supported pistols
mod for handstand push ups is shoulder press(strict) LV1 last weeks 3×5 + 5 lbs
LV 2 95% of 5RM
15 min Amrap
20 pistols (10 each leg)
4 handstand push ups(LV2 strict)
50 m farmers carry AHAP(LV 2 100/65#)