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 Couch super stretch (banded) 2 minutes each… Read more »
Workout of the Day
CrossFit Territory – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) As many rounds as possible in 30 minutes of partner A carry 100m Partner B Carry 100m Partner deadlifts Partner Box jump overs Deadlift weight Male/Male 120kg… Read more »
CrossFit Territory – CrossFit View Public Whiteboard Warm-up Mini fight gone bad 1 minute of each kettlebell swings gate method burpees ring rows air squats Mobility 3 minute stradle Stamina Metcon (AMRAP – Reps) LITE (Scale) 4 rounds of Intervals… Read more »
CrossFit Territory – CrossFit View Public Whiteboard Barbell Warm Up In skills format 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 2 minutes… Read more »
CrossFit Territory – CrossFit View Public Whiteboard Warm-up 200m run 10 sec L sit hold 200m row 10 sec L sit hold 400m bike 10 sec L sit hold Mobility 3 minutes total time straddle Skill Metcon (5 Rounds for… Read more »
CrossFit Territory – CrossFit View Public Whiteboard Warm-up TABATA Push ups Double unders Ring row handstand hold Mobility Pigeon pose 2 minutes each side Stamina Metcon (5 Rounds for reps) LITE (Scale) OE2 minutes for 5 rounds: 10 Bench Press… Read more »
CrossFit Territory – CrossFit View Public Whiteboard Warm-up 10 Kettlebell deadlifts 10 cal Bike 10 Kettlebell deadlifts 10 cal row 10 Kettlebell deadlifts 200m run Mobility Couch super stretch (banded) 2 minutes each side. Strength Sumo Deadlift (OE3min 7-5-5-3-3) LITE-8-8-8-8-8… Read more »
CrossFit Territory – CrossFit View Public Whiteboard Warm-up Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions… Read more »
CrossFit Territory – CrossFit View Public Whiteboard Warm-up 5-1 DB POWER CLEANS PUSH UP KNEE RAISE Mobility Seated forward fold 2minute Stamina Metcon (Weight) Lite (scale) On Every 2 minutes for 12 minutes: 3 tng power clean & 10 burpee… Read more »
CrossFit Territory – CrossFit View Public Whiteboard Warm-up 5 rounds 20m shuttle 10 PVC front squats Mobility 2 Minutes sumo squat pose Weightlifting Front Squat (OE2min-5-5-3-3-1-1) LITE DB front squat 10-10-10-10-10 Strategy Full grip, vertical torso, tight midline and knee… 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