Wednesday 03.19.14


Post by: coach Morganna
Recovery, Recovery, Recovery…
We hear it every day! All the coaches ask you, how are you recovering from WODs. Well, you may be able to workout every day and be a total beast, but are you recovering properly? What plays into that? Ummmmm… a lot plays into that!

Sleep: It is important to get 7-9 hours of deep sleep per night. Easier said than done right? Some of us have kids, multiple jobs, noisy neighbors, etc… But, 7-9 hours is something to strive for. When we sleep, growth hormone is made in our bodies and protein synthesis occurs. Brain cell restoration also occurs at this time and energy consumption reduction occurs. Sleep is when we recover the most, muscles are rebuilt and repaired, and our bodies have a chance to recover from the grueling workouts we put them through every day. Also, rest days are crucial, listening to your body when it is tired or run down, and taking that day to recover. Our muscles build when we rest, not when we are working out, when we workout, we are actually breaking our muscles down, we must be nice to them and give them rest days once in a while!

Our diet can really help or hinder our performance but also our recovery.
A diet high in omega 3s, antioxidants, protein, some carbohydrates, and good fats, will help us be at our peak. The famous paleo and crossfit nutrition phrase probably comes to mind while I speak about this, “Eat meats and vegetables, nuts and seeds, some fruits, little starch and no sugar.” These are great guidelines to stick with, and personally, have worked wonders for me! J

Making sure we get all our nutrients every day, is not always an easy task, that is why Homegrown Crossfit Has teamed up with Purepharma to make sure you perform at your best and also recover at your best!

Magnesium: Contains Zinc, B6, and Malic acid as well.
· Essential for muscle function and recovery after WODs
· Converts Carbohydrates into energy (yay! It wont store it as fat!)
· Promotes sleep quality! We all need our 8 hours!
· Aids the digestion process of our foods!

Omega 3: IFOS Tested and Highest Quality on the Market Today.
· Reduces Inflammation in the body… Aka. RECOVERY
· Maintains cardiovascular health (definitely important for WODs)
· Maintains and Improves Brain Function (Score!)
· Improves Oxygen Deliver to the body.
· Assists in Weight loss and controlling blood sugar and lowering cholesterol
· Improves hair and skin (we all want to look and feel good right!? )
· Aids in Digestion

Vitamin D: Blended with Coconut Oil for Maximum absorption:
· Maintains strong bones (Perfect for PRs!)
· Builds immune system (Nobody likes to get sick!)
· Reduces risk of osteoporosis
· Reduces risk of depression (Don’t Worry! Be Happy!)
· Aids in Weight Loss (NEED I SAY MORE?)

Split Jerk Find 1RM
OTM For 12 minutes
Odd=7 T2B & 7 Burpees
Even=7 HSPU & 4 Alt Pistols

Tuesday 03.18.14


HGX Teens starts today…

If your teenager is already an athlete, our program is designed to take them to the next level by teaching proper mechanics, recovery, movement, nutrition, and flexibility. HGX Teens is ideal for any teenage athlete looking to get the edge over the competition in their chosen sport. Most teen athletic programs focus on one specific sport. This can lead to overuse injuries. Plus athletes who do not participate in a diverse program tend not to develop strengths disassociated with their sports. We instead aim to create an all-around athlete that will excel at any sport or physical task thrown their way.

If your teen is not an athlete, our program is guaranteed to help them establish healthy lifestyle habits, and convert them from a sedentary lifestyle to a more active, prolific one. Our primary goals are to convey the notion that fitness can be fun, and help these teens develop a positive self-image. Teens are faced with so many pressures and unnecessary stress these days. We are committed to helping them understand the importance of a healthy lifestyle through diet and exercise. We want the teens in our program to develop a positive body image, improve cognitive function, protect them against injury by teaching proper body mechanics, and create a community of like-minded, confident individuals that can turn to one another for support. Crossfit not only teaches one how to work out, it teaches one the essence of focus, perseverance, dedication, and motivation. Our teen program makes kids healthy and fit. It not only builds strength in the body but it also strengthens the mind.

It starts today,  please send questions to

Snatch Balance WUTSH
(work up to something heavy)
(should be heavier than snatch 1RM)
2 Rounds
250m Row
10 T2B
250m Row
10 Wallball 20/14#
250m Row
10 KB Swings 53/35

Monday 03.17.14

sometimes you win sometimes

Nice job to those who tackled 14.3.  We heard that some had a hard time with it,  it is one of those workouts that really can’t be done again and again as it is very hard on your back.  We hope you did awesome, if not,  14.4 is coming your way..   Enjoy the week everyone.

Back Squat 2x3 @85%
OTM for 10 min 4 Bar Facing Burpees/3 Squat Snatch (155/115#)
3 Rounds
10 Pullups
3 C&J 185/135#
10 Alt DB P Snatch 50/25 #

Saturday 03.15.14

You can do 14.3 or today’s workout. Happy Saturday!

In teams of 2 complete:
800m run
100 lunges
100 med. ball partner sit-ups (20/14)
100 burpees
100 push press (95/65)
100 kb swings
800m run