RoninFit: March 2009

Tuesday, March 31, 2009

CF Storm

Here's a list of some of the WOD's(workout of the day's) you might come across.

"Constantly varied, functional movements executed at high intensity."

"Increased Work Capacity Across Broad Time and Modal Domains."

CF_Storm.pdf

Zone Menu Plans

Our recommendation to "eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar" is adequate to the task of preventing the scourges of diet-induced disease, but more accurate and precise prescription is necessary to optimize physical performance.

Finely tuned, a good diet will increase energy, sense of well being and acumen, while simultaneously flensing fat and packing on muscles. When properly composed the right dieet can nudge every important quantifiable marker for health in the right direction.

Diet is critical to optimizing human functin and our clinical experience leads us to believe that Barry Sears' "Zone Diet" closely models optimal nutrition.

CrossFit's best performers are Zone eaters. When our second tier athletes commit to "strict" adherence to the Zone parameters, they generaly become top tier performers quickly. It seems that the Zone diet accelerates and amplifies the effects of the CrossFit regimen.

- Greg Glassman www.crossfit.com

Download this Zone Menu Plans

Wednesday, March 25, 2009

033009

"Grace"

For time:
30 Clean and Jerk's

Post time on comments.

Craig "Baby Hands" Berendt

032709

"Filthy Fifty"

For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 lunges
50 knee to elbows
50 push-press(45lbs.)
50 back extensions
50 wallball(20lbs.)
50 burpee's
50 double unders

post time on comments.

Monday, March 23, 2009

032509

"Fran"

21-15-9 reps for time:
95 lb. (65) thrusters
Pull-ups

post time on comments.

032309

As many rounds as possible in 20 minutes:
400m Run

post rounds on comments:

Saturday, March 21, 2009

Kettlebell Snatch vs. Olympic Snatch

Kettlebell Snatch:
Ballistic in nature, one uses momentum and stretch reflex to pull the kettlebell from a hang position to a lockout overhead. Impossible to increase weight beyond a certain degree, this exercise mainly develops stamina after the initial coordination of the movement has been learned.

Olympic Snatch:
To pick it off the floor you must begin in a deadlift. Let's take a look at a deadlift. A deadlift is a Dead - Lift. it's from a dead stop there is no ballistic or stretch reflex component in this lift. You must fire all your muscles at once to be able to lift the barbell up to your hips. You then must simultaneously pull the weight upwards as you pull your body underneath it, landing in an overhead squat and maintaining that position as you stand up. That is absolute strength, power, core strength, balance, speed, flexibilty, coordination, and accuracy.

by Gary Seto and Catherine Tuliano