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January 25, 2012
Thursday, January 26th, 2012
Attention parents and kids: Due to to Coach Julie following her dreams of travelling the world with her ultra-cool hubby Adam, we will be having to temporarily close down the NextGen CF Kids! program. We encourage anyone who purchased punch cards to use them up before her leave date next month.
Here are the dates from Coach Julie: "The final crossfit kids class will be Thursday Feb 23rd. There will be no class Thursday Jan 26th or Saturday Jan 28th. Those are the only 2 cancelled dates I know of at this time. This leaves a total of 11 classes left."
Hey kids: Let's have a great last 11 classes and be sure to tell Julie how thankful you are for all of her coaching you to be your best! - Eric
Skill/Strength: none
WOD:
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Try to increase the load on each of the fifteen sets. Post loads to comments.
WOD Demo with Elyse Umeda - video [wmv] [mov]
Compare to Wednesday, September 21st, 2011
Coach Josh practicing L-Sit Rope pulls
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Today's WOD
OHS
115-135-145-155
FS
135-155-185-205-225f
BS
185-225- ran out of time
Posted by: Johnny Bunn | January 26, 2012 at 07:52 AM
OHS 235
FS 265
BS 335
All sets done with butt to ball.
Posted by: Barber | January 26, 2012 at 01:29 PM
75-85-95-105-115 (PR)
95-115-135-155-165 (PR)
155-175-185-190 (PR)-195 (f)
Posted by: Marcy | January 26, 2012 at 06:19 PM
For time:
500 Meter row
50 Push-ups
400 Meter row
40 Push-ups
300 Meter row
30 Push-ups
200 Meter row
20 Push-ups
100 Meter row
10 Push-ups
12:16rx
Posted by: C. Briggs | January 26, 2012 at 06:27 PM
I was reading about the metabolic fuel use during exercise that Eric posted a couple of days and this is what I learned...That graph shows us how energy is used during a period of exercise. Metabolic fuel sources (phosphagen, anaerobic glycolysis and oxidative pathways) change as the duration of exercise increases. ATP (our source of energy) production must change from glucose burning to other sources such as glycogenolysis and fatty acid burning as well...
For the first few SECONDS ATP that is already in the cells is going to be used, then the ATP can be regenerated by creatine phosphate which donates phosphate groups to form ATP, and then that ATP can be used again (phosphagen pathway). While this is going on glycolysis can continue to plug along and produce new ATP (anaerobic glycolysis). After the first few MINUTES of exercise the citric acid cycle and the electron transport chain (aerobic respiration) have had enough time to continue to plug along and make new ATP to regenerate what has been spent so far (oxidative pathway). Over a period of a half an hour to several HOURS glucose will become depleted and therefore glycogen stores and fatty acids are mobilized. Gluconeogenesis will also be going on while this is happening in order to keep the cells with a steady supply of glucose (as we all know the primary source of fuel for all body cells).
For time:
300 m row
50 sit ups
300 m row
40 squats
300 m row
30 double unders
300 m row
20 pull ups (blue band)
300 m row
10 push ups
14:43
Posted by: Monica | January 26, 2012 at 07:29 PM
Rest day for me. I heard from a little birdie that Cari got her first muscle up today. Awesome job!! You go girl!!!
Posted by: Stacy W | January 26, 2012 at 07:32 PM
OHS: 185
FS: 230
Posted by: Jacob | January 26, 2012 at 08:25 PM
OHS: 140# (PR)--was hoping for 150#, but got a new jerk PR of 145# :)
Front Squat: 155# (PR)
Back Squat: 190# (PR)
Posted by: Sarah Rich | January 26, 2012 at 08:43 PM
Great job, Sarah! WOW!
Thanks for the biochemistry lesson, Monica! I have memorized and forgotten the Krebs cycle more times than I can remember through the years... :-)
Posted by: Marcy | January 26, 2012 at 09:29 PM