Friday 03.14.14

8 minute AMRAP:
10 deadlifts, 135 / 95 lb.
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch 35 deadlifts, 365 / 225 lb.
15 box jumps, 24 / 20 inch

Wednesday 03.12.14

Post by: Coach Morganna

Nowadays people talk about the “high protein, low carb” diets… Yes, generally speaking, it helps people lose weight, if they do it correctly, and that comes with knowing what protein is, the right sources, and the healthiest way to control intake! Protein is a large biological molecules consisting of one or more chains of amino acids. Proteins perform a vast array of functions within living organisms, including catalyzing metabolic reactions, replicating DNA, responding to stimuli, and transporting molecules from one location to another. Proteins differ from one another primarily in their sequence of amino acids, which is dictated by the nucleotide sequence of their genes, and which usually results in folding of the protein into a specific three-dimensional structure that determines its activity.

Where Should I get my protein from in my diet?
Protein is present in many forms in our diet, but the BEST places to get them from are:
· Lean meats (chicken, fish, red meat, pork, eggs, shellfish,etc…)
· Eggs (all of the protein in an egg is contained in the white, none in the yolk)
· Nuts (Almonds, cashews, macadamia nuts, etc…)
· Some vegetables have protein but its best to get it from meats, eggs, and nuts.
· Grassfed dairy products (milk, cheese, yogurt).

Roles of Protein in the Body:
· Act as antibodies
· Proper Muscle movement and contraction
· Enzymatic roles
· Hormonal Roles
· Provide structure to connective body tissues
· Storage of amino acids
· Transportation in the body
Dietary Protein Guidelines
Every meal should contain 20-30 grams of quality protein.
· If you exercise, your body requires more in order to replenish and repair muscles.
· Make sure you get your protein from quality sources such as lean meats, eggs, poultry, fish, nuts.
· Don’t take in an excess of protein in order to protect your liver, blood pH, and your kidneys.

Find 1RM Clean and Jerk
If the jerk is the limiting factor
continue and find clean 1RM
OTM For 12 Min
Odd=4 T2B & 4 Burpees
Even=4 HSPU & :20 sec HS Hold

Tuesday 03.11.14

OTM for 5 mins
1 Snatch Pull
1 Snatch Hi Pull
1 Sq Snatch
@ 70-80% 1RM Snatch
Skill Work:
MU transition (low rings false grip)
6 Rounds
1 Rope Climbs
3 MU (3 pull ups & 3 Dips)
6 DL 225/155#

Monday 03.10.14


I have always been of the opinion that more of your success with CrossFit (and your overall life) has to do with your mental capacity more so than your physical capacity. The way the Elite CrossFitters think is the main reason why they are the Elite.
Here are the Mental characteristics of the Elite:
-They all have a coach. It is much more productive to have someone with a third party objective to help you skip unnecessary steps and push yourself further. The coaches at HGX are here to support you, take advantage of them.
-They are cool under pressure. If you were to watch their faces in the heat of competition in each event they are always in control, constantly breathing throughout the WOD and stick to their game plan.  They know what to do and how to do it, they have practiced.
-They are always positive. I didn’t see anyone complain about a WOD, movement, weight, etc… They understand that to be the best it doesn’t matter what the WOD is, how HOT is was, how HEAVY the weight is, it only matters who they are. They trust themselves, their training, their support group around them, focus on the task at hand and block out any negative thoughts!
-They have appropriate goals and expectations of their performances. CrossFit is a numbers game. They know their numbers. They know what it takes to hit those numbers. They are focused on hitting those numbers.
-They don’t worry about other competitors or uncontrollable factors. They understand that they are 100% responsible for their success. Their success has about nothing to do with anything outside of them and has everything to do with everything inside of them.
If you notice all of the techniques they use, you COULD use. I find that the elite are not that much further ahead than any of YOU. In fact, a lot of them were in your shoes at one point. They were on your physical and athletic level. The only difference is they have put the extra work, stretched they self belief/self-worth and are determined to reach their FULL potential.

Partially published by CrossFit 818

Front Squat 4x2 @ 85% 1RM
Rest 1 minutes between sets
OTM for 10 min
4 Bar Facing Burpees/2 Squat Snatch (135/95#)
Then:Accumulate 3:00mins of hollow rock