Friday, May 15

Check the Lost and Found! Items are headed to Goodwill if not claimed by the end of the day!

Tonight is Movie Night! Join us right after the 6 pm class for a movie and good times. It’s a casual affair so feel free to bring food and drink of your choice. Also, you may want to bring a chair if you don’t want to sit on the floor. We are watching Every Second Counts: The Story of the 2008 CrossFit Games and we will get started around 7:30 pm.

Also, CrossFit Regionals start today with the South and Atlantic Regions. We will be streaming the action all day so if you want to come hang out, please do!

Now, the Weekly Roundup!

1. The Trouble With Chicken. I haven’t had the chance to watch all of this yet, but I didn’t want to wait to get it out there. PBS’ Frontline aired this episode earlier this week and it’s a little scary. The story focuses on salmonella in chicken from one specific producer, but it calls out the government for essentially letting the producers slide after poisoning people. I don’t know if there is a good answer for any of this. It’s impossible to know if the food you are buying is completely safe, but it would be nice to know someone is looking out for us, and that doesn’t seem to be the case. Watch the full episode online here.


2. I just started drinking coffee this year. I had made it my whole life without it, but after giving up diet pop (mostly) I was looking for an occasional caffeine boost. I don’t like to rely on caffeine to get me through every day and I try to limit coffee consumption to one cup a day, maybe two. That way if I really need a caffeine boost I won’t have a tolerance built up. Not sure about the science behind that, but it seems to work that way for me. Anyway, I was a little worried about just switching caffeine sources and going from one unhealthy thing to another, but it looks like I am safe. Read More Consensus on Coffee’s Benefits Than You Might Think from the NY Times for an update on the health benefits of drinking coffee.


3. “The overload principle basically states that an exercise must become more challenging over the course of a training program in order to continue to produce results.” This is the first line of a blog post from CrossFit Invictus on the overload principle. It’s pretty clear, but let’s talk about it for a second. You need to continually challenge your body to keep producing results. If you continue to do the same thing at the same intensity, your body will settle in and will no longer feel the need to make further adaptations. In the strength world this is as simple as adding a little more weight to the bar so you recruit more muscle fibers and grow new ones. In running this may mean pushing the pace a little faster each workout so your muscles and cardiovascular system are forced to keep up and adapt. Of course, you can overload in other ways too. You don’t have to lift more weight, but you can do more reps, or you can run further or more often. This increase in the volume of your training will also get you stronger, faster or more fit. There are some physiological differences in how these methods work, but they both work. As the article says, “stay out of Comfort Zone City,” and challenge your body to reach new heights. Read the article here for 10 ways to safely apply the overload principle to your training.


Workout for Friday, May 15
30 min Not For Time:
Muscle Up Practice (Bar and Ring Progressions)
Find Max 3 Rep Power Clean (touch and go)
5 Sets of ME Strict T2B
*If you have Muscle Ups, test max Unbroken Set*

Row 2K for Time
Every 500m do 15 Hand Release Push Ups