Spinal Fitness Crossfit Chiropractic Team: CrossFit is a fitness regimen developed by Greg Glassman several years ago. Composed of Increased work capacity across broad time and modal domains. He then created a program specifically designed to improve fitness and health. It is promoted as both a physical exercise philosophy and also as a competitive fitness sport, CrossFit workouts incorporate elements from high-intensity interval training, Olympic weight lifting, plyometrics, powerlifting, gymnastics, girevoy sport, calisthenics, strongman, and other exercises.
It is practiced by members of over 13,000 affiliated gyms, roughly half of which are located in the United States, and by individuals who complete daily workouts known as “WODs” or “workouts of the day.” It is constantly being varied with functional movements performed at a high intensity. All workouts are based on functional movements. These movements reflect gymnastics, weightlifting, running, rowing, etc.
Moving larges loads over long distances, which makes this type of workout ideal for maximizing the amount of work done in the shortest time. Intensity is an essential component for results. This is measurable as work divided by time and or power. The more work you do in less time, or the higher the power output, the more intense the effort. Trainers constantly vary the approaches when training which leads to dramatic gains in fitness.
Femmefit Tuesday April 18 2017 – Crossfit 915Crossfit 915
10 Arnold press
10 lateral raises
WOD
the �Joanne� WOD
for time
400m run
then
4-8-12-16-12-8-4
push press
goblet squats
pullups
one arm snatches
wallball shots
then
400m run
April 11, 2016 – 0 comment
As mentioned in this cycle we will be working on pull strength, setting up for a better Memorial Day Murph, and extra supplemental strength work to do on your own after or before WOD. You can find this video here.
By the way, �Murph� is a workout that we do every Memorial Day. It is a classic CrossFit workout that just about every CrossFitter has done at one point or another. It is done in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. (Yes, the same guy the Lone Survivor Movie featured)
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Today we will be attacking a version of Murph. However, the sets of gymnastic work will be mandated to bigger sets than most people use, building some muscle endurance.
WOD
�70% Murph�
1100m Run
70 Pullups
140 Pushups
210 Squats
1100m Run
Middle MUST be done in 10 sets of
7 Pullups
14 Pushups
21 Squats
COACH NOTE: Dont be afraid of this workout. It may look intimidating at first glance but if needed, like always, you can scale the length of the run and/or each movemen. That�s what your coaches are for. All skill levels can definitely accomplish today�s workout.
� Coach Marc
Supplemental Strength Work
1) Kettblebell RDLs- 3�15 @ Heaviest
2) Wide Grip Lat Pulldowns- 3�8-10@ heaviest
3) Seated Row- 3�8-10@ heaviest
Dr. Jimenez presents a glimpse of Crossfit as is spans across America.
ABOUT two decades ago in California, CrossFit was registered as a trademark by the founder Greg Glassman.
According to nerdfitness.com, CrossFit is a training philosophy that coaches people of all shapes and sizes to improve their physical wellbeing and cardiovascular fitness in a hard-core yet accepting and encouraging environment.
CrossFit workouts change to contain variety to keep its members on its toes. The routine consists of functional movements that aim to increase individual work capacity and is applicable to other sports activities.
More than 324,307 people participated from 175 countries last year. The open game has five workouts over five weeks, which is posted online for the participants to follow.
Every week for the five weeks of the open game, the workout of the day (WOD) is released on Youtube and the official CrossFit website.
CrossFit in Fiji
The Suva Boxing and Fitness gym introduced CrossFit in Fiji last year and entered the open games with only five members.
Napoleon Taumoepeau is the only qualified CrossFit coach in Fiji. He was named the fittest person in Fiji by CrossFit Forging Elite Fitness. CrossFit 679 is Fiji’s only CrossFit affiliate. This year there were 20 members in the CrossFit open game. March 26 was the last of the five workouts at the Suva Boxing and Fitness gym.
CrossFit 679
Determination was on the faces of the participants as they pushed to finish the final WOD of the open games at the Suva Boxing and Fitness gym.
The WOD includes a wide range of physical exercises such as thrusters, squats, pull-ups, sumo deadlift, high pulls and more. CrossFit 679 is a place that has no boundaries and it brings the best out of an individual.
The coach encourages the participants to work hard and never puts one down.
“It may seem intimidating but I have trained many people who have never done CrossFit. Nine out of 10 of them are intimidated but the truth is that CrossFit was designed for all levels of fitness. We, as coaches, are trained to teach someone with little or no knowledge about CrossFit and help them on their way through a new fitness journey,” said Taumoepeau, coach for CrossFit 679.
After every three months, the CrossFit 679 affiliate takes in members who are interested on a journey of learning about CrossFit and the fundamental movements of CrossFit. An introduction seminar is the first step to welcome the participants of CrossFit 679.
To bring the very best during your training for the CrossFit games, proper diet and plenty of water is key.
“When and what you eat plays a big role in how your training will go. We help our CrossFit members to the best of our knowledge to maximise their workouts and it usually starts with diet,” the coach shared.
For the 679 CrossFitter, the CrossFit 679 is a great place to endure the pain and doing so with friendly and motivating people.
“You die but in the best way then cannot wait to die again,” Krystelle Lavaki, one of the participants shared.
CrossFitters diet
CrossFitters normally go on a Paleo diet or a zone diet.
According to Crossfit Impulse, the zone diet isn’t about eating “low-carb” or “high-protein” or anything like that. It’s a diet balanced in protein (lean, natural meats are preferred), carbs (mostly low glycemic-load fruits and vegetables) and fat (one of the most important macronutrients).
With the right balance of protein, carbohydrates and fats, you can control three major hormones generated by the human diet � insulin, glucagon and eicosanoids. The Paleo diet is the healthiest way you can eat because it is the only nutritional approach that works with your genetics to help you stay lean, strong and energetic.
Posted on April 14, 2017, 6 a.m. in Diabetes Exercise
Research shows that HIIT quickly improves glucose metabolism and insulin sensitivity in people with type 2 diabetes.
Research published in the Scandinavian Journal of Medicine & Science in Sports shows that high-intensity interval training (HIIT) improves glucose metabolism and insulin sensitivity in people with type 2 diabetes.
The team, from the University of Turku in Finland, was led by Kari Kalliokoski, a senior research fellow.� Jarna Hannukainen served as project manager. In the study, researchers examined the effects of different types of exercise on the body�s ability to process glucose. Twenty-six participants in their 40s and 50s were selected for the two-week trial. One group already had healthy glucose metabolism. The second group included those with type 2 diabetes or pre-diabetes.
In each group, half of the participants were assigned HIIT exercise routines. The other half were assigned moderate intensity exercises. Six training sessions were completed during the two-week period.
At the beginning and end of the study, blood tests were completed that tested participants� glucose and fatty acid uptake. These are measures of how well the body absorbs and processes sugar and fats in the blood stream.
Research Results
In the final data analysis, all participants showed improvement in insulin sensitivity and the ability to metabolize glucose. However, those who completed HIIT workouts displayed a greater improvement than the moderate intensity participants. Researchers point out that any exercise can effectively reduce blood sugar and insulin sensitivity, but HIIT routines produce results more quickly.
HIIT involves performing intense anaerobic activities for a short period, usually 30 seconds. These intense spurts of activity are followed by several minutes of less intense recovery exercises.
Effects on Treatment of Diabetic Conditions
Previous studies have proven a link between regular exercise and improved glucose levels and metabolism. Choosing between HIIT or more moderate activities is a matter of personal preference. It is most important that the workouts be done regularly.
The study�s results support the idea that exercise is a simple, economical, and effective way to treat and prevent diabetic conditions. It also increases patient safety for those with co-occurring conditions, like cardiovascular disease. Exercise reduces the need for medication, which translates into less chance of dangerous drug interactions. Exercise also alleviates some of the less serious physical effects of diabetes, like mental fog and pain in the joints or muscles.
Researchers caution patients to check with their primary physician before starting an exercise routine. The research shows, exercise can lower blood sugar quickly. A person who is taking prescribed medication may need to have their dosage adjusted.
Tanja J. Sj�ros, Marja A. Heiskanen, Kumail K. Motiani, Eliisa L�yttyniemi, Jari-Joonas Eskelinen, Kirsi A. Virtanen, Nina J. Savisto, Olof Solin, Jarna C. Hannukainen, Kari K. Kalliokoski. Increased insulin-stimulated glucose uptake in both leg and arm muscles after sprint interval and moderate intensity training in subjects with Type 2 Diabetes or Prediabetes. Scandinavian Journal of Medicine & Science in Sports, 2017; DOI: 10.1111/sms.12875
Skill:�Romanian Deadlifts
Strength:
Superset x 4:
-10 Romanian Deadlifts (no touch) @ 50%-60% of 1RM
-100ft Sled Push (@50%BW)
Metcon:�
12 Minute AMRAP:
10 Hang Snatches (RX: 115/75)(L3: 135/95)
12m HS Walk
14 Alternating Pistol Squats
Supplemental Work:
Flex Friday!
1) Tricep Rope Pulldowns- 4�10
2) DB Hammer Curls- 4�10 each arm
3) KB Skull Crushers- 4�15
4) Barbell Curls- 4�15
I�ve had a ton of fun coaching you all this week! There�s been a pretty good vibe and buzz around the gym lately and it�s awesome to be able to be a part of.
Today�s metcon should be handled as a sprint interval workout. This simply means that when it�s your turn to work, you need to try and move quickly because you will have a decent amount of rest in-between your individual working rounds. Have fun!
-Jon Jon
Strength:
Superset x 5:
10 Bench Presses @ 60%
10 Difficult Ring Rows (weighted, if necessary)
*rest about 2 minutes between sets
Metcon:
Teams of 2 (alternating every round, relay style):
6 Rounds:
200m Run
25 Wallballs
4 Rounds:
200m Run
25 GHD Situps (if there aren�t enough machines, x2 sit-ups)
Supplemental Work:
1) Hollow Rocks- 3�15
2) Knees-up Crunches- 3�30
3) Crunched Heel Taps- 3�30
Skill:
Clear Complicated
Strength:
15 Moments to Locate Biggest:
Suspend Energy Clear + Energy Clear + Clear
Metcon:
For Time:
15-12-9-6-3
Burpee pullups (L3: C2B)
Deadlifts
(RX: 225/155)(SC:165/105)
*For RX and L3, pullup club ought to be above ranking reach
Additional Function:
1) KB Sumo Squats- 3�10
2) Cedar Store- 3�1-moment
3) Large KB Shrugs- 3�10
4) Dead Weighs- 3�1-moment
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