CrossFit Territory – CrossFit View Public Whiteboard Barbell Warm Up Using a PVC in skills format 10 Hip primers 10 Snatch high pulls 10 Scarecrow snatches 10 Overhead squat 10 Power snatches Mobility Childs pose with shoulders 3minutes total time… Read more »
Workout of the Day
CrossFit Territory – CrossFit View Public Whiteboard Warm-up tabata 4mins Double unders Air squat Mobility 3 minutes total time straddle Skill Metcon (5 Rounds for weight) LITE (Scale) OE3 minutes for 5 rounds: 5 Front Squats 60 Single Unders GENERAL… Read more »
CrossFit Territory – CrossFit View Public Whiteboard Warm-up 5-4-3-2-1 strict Pull ups/Ring row Kettlebell swing Mobility Pigeon pose 2 minutes each side Workout of the day Metcon (5 Rounds for reps) LITE (Scale) 5 2-minute rounds of: 5 Banded pull… Read more »
CrossFit Territory – CrossFit View Public Whiteboard Warm-up 10-8-6-4-2 deads Push ups Mobility Couch super stretch (banded) 2 minutes each side. Strength Sumo Deadlift (OE3min 10-7-5-3-3) LITE-8-8-8-8-8 Strategy Today focus on lift and set not touch and go. Use alternate… Read more »
CrossFit Territory – CrossFit **REMINDER** Body composition Scans with Richard Sager @5PM $20 a scan (CASH ONLY) He will also offering advice and telling you a little bit about of what he does. View Public Whiteboard Warm-up 2 rounds of:… Read more »
CrossFit Territory – CrossFit View Public Whiteboard Barbell Warm Up 5 Clean Deadlifts 5 Hang Clean Pulls 5 Scarecrow Cleans 5 Hang Power Clean 5 Front Squats 5 Hang Clean Mobility Childs pose with shoulders 3minutes total time Weightlifting Hang… Read more »
CrossFit Territory – CrossFit View Public Whiteboard Warm-up 200m run 10 scap Pull ups 200m row 10 Kipping Drill 400m bike 10 ring rows Mobility 3 minutes total time straddle Skill Metcon (5 Rounds for reps) LITE (Scale) OE2 minutes… Read more »
CrossFit Territory – CrossFit View Public Whiteboard Warm-up 9-7-5 Bench press OHS Rope scale Mobility Pigeon pose 2 minutes each side Workout of the day JBo (AMRAP – Rounds) 28-Minute AMRAP of: 9 Overhead Squats, 115# 1 Legless Rope Climb,… Read more »
CrossFit Territory – CrossFit View Public Whiteboard Warm-up 2 rounds 5 Wall walks 10 knee raise 15 shoulder press Mobility Tricep Smash Barbell in the rack, tricep on the bar and moving from flextion to extension. 1 minute each side…. Read more »
CrossFit Territory – CrossFit View Public Whiteboard Warm-up 7 – 6 – 5 10m Bear Walk DB power Clean Push ups Air Squats Skill Metcon (Distance) Handstand Walking Skills 10 minutes LITE (scale) Handstand Holds GENERAL (Rx) Handstand shoulder taps… Read more »
CrossFit Territory – CrossFit
10 shoulder dislocates
Barbell Warm Up
Hang snatch High pulls
Power Snatch (OE2mins 3-3-3-2-2-2)
Hang Power Snatch
Focus on Hip contact and the catch height of the power snatch.
If your feeling good hit 90% or 1RM
Today is great day to test out lift straps. They help you maintain and feel straight arms in the 1st and 2nd pull allowing for more power. These are sold in the shop, speak to a coach on how to use them.
Workout of the day
Alternating Dumbell Snatch
Alternating Dumbell Snatch 20/10
COMPETITORS ( Rx+)
Alternating Dumbell Snatch 22/15
17 minute cap
Everything can be done unbroken as long as you choose the right weight
Half Seated Frog-2min each side
Half Front Split-2min each side
Pigeon-2 min each side
Does Gluten Intolerance Exist?
Hey folks, just a quicky here on the recent news pieces talking about research indicating gluten intolerance may not exist. I’m earlobe deep in City Zero stuff so this will not be a long breakdown but it should help put some of this into context.
First, what is gluten intolerance? Unlike Celiac which is an autoimmune condition triggered by the protein gluten (gliadan to be specific) non celiac gluten sensitivity (NCGS) has been hypothesized to be an innate immune response which causes GI distress and inflammation. Recent research (please DO read that whole paper) suggests that gluten may in fact not be the culprit here, but rather FODMAPS.
Real Clear Science did a nice takedown on this but with some interesting commentary. First RCS pulls a quote from the original research:
“Reduction of FODMAPs in their diets uniformly reduced gastrointestinal symptoms and fatigue in the run-in period, after which they were minimally symptomatic.”
Followed by some (good) opinion by RCS:
Coincidentally, some of the largest dietary sources of FODMAPs — specifically bread products — are removed when adopting a gluten-free diet, which could explain why the millions of people worldwide who swear by gluten-free diets feel better after going gluten-free.
Can’t argue with this AND it might also be part of the reason why folks who consume lots of gluten-free products still have problems. The next bit of opinion is…well, just kinda wacky:
Indeed, the rise in non-celiac gluten sensitivity seems predominantly driven by consumers and commercial interests, not quality scientific research.
Only to be followed with what appears to be some correspondence with the lead researcher of the paper