CrossFit Corona

SUNDAY WOD

ENJOY YOUR RESTFUL SUPER BOWL SUNDAY !!!!!!!!!!!!!

                                        

The ZonePerfect®
Nutrition Program™

When the original 40/30/30 eating plan -- 40% of calories from carbohydrate, 30% of calories from protein and 30% of calories from fat -- was first introduced, it was scorned as being another low-carbohydrate diet that had too much protein with a borderline-acceptable level of fat. At the time, the national nutrition recommendations were to eat a high-carbohydrate, low-protein, low-fat (as low as you could go) diet for heart health and weight control. The 40/30/30 eating plan was often categorized with the "unhealthy," very low-carbohydrate, high-protein, and often high-fat diets that were being promoted for quick and dramatic weight loss. 

In actuality, the 40/30/30 eating plan takes the best aspects of many food plans and defines a very healthy and satisfying way to eat. A new way to define 40/30/30 is as an eating plan that recommends a moderate intake of carbohydrate, encourages higher protein intake for satiety and lean body mass retention, and includes a variety of fat sources to provide essential fatty acids for optimal health. Current scientific research supports this type of eating plan, and it's value has been recognized by leading nutrition authorities. 

Research has also demonstrated that strictly adhering to a 40/30/30 nutrient ratio is not necessary to see the plan's benefits. The original 40/30/30 eating plan required that every meal and snack meet the 40/30/30 criteria to control certain hormone levels and hunger. What we know now is that protein is the key nutrient for satiety, and that eating some protein at every meal and snack when possible will also help you manage your hunger and energy level. Spreading your calories and nutrients throughout your day by eating 5 to 6 small meals rather than 3 large meals is smart nutrition as well. 

SATURDAY WOD

Note: CrossFit Corona will be at the Vitamin Shoppe from 12pm-3pm, discussing what CrossFit is about. So if you are wondering about CrossFit and want to know more please stop by. The Vitamin Shoppe is located at 3539 Grand Oaks, Corona, in The Crossings Shopping Center, Cajalco, east of the I-15 fwy.

WORK ON SKILLS, OR MAKE UP A WORK-OUT YOU MISSED.

LOTS OF NEW PR'S THIS WEEK. GREAT EFFORT BY ALL. KEEP UP THE AWESOME WORK ETHIC.

         

Friday WOD

Five rounds for time of:

45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

THURSDAY WOD

REST DAY!!!!!!!!!!!!!!

The Olympic Lifts, a.k.a., Weightlifting 

There are two Olympic lifts, the clean and jerk and the snatch. Mastery of these lifts develops the squat, deadlift, powerclean, and split jerk while integrating them into a single movement of unequaled value in all of strength and conditioning. 

The Olympic lifters are without a doubt the world’s strongest athletes. 

These lifts train athletes to effectively activate more muscle fibers more rapidly than through any other modality of training. The explosiveness that results from this training is of vital necessity to every sport. 

Practicing the Olympic lifts teaches one to apply force to muscle groups in proper sequence, i.e., from the center of the body to its extremities (core to extremity). Learning this vital technical lesson benefits all athletes who need to impart 

force to another person or object as is commonly required in nearly all sports. 

In addition to learning to impart explosive forces, the clean and jerk and snatch condition the body to receive such forces from another moving body both safely and effectively. 

Numerous studies have demonstrated the Olympic lifts unique capacity to develop strength, muscle, power, speed, coordination, vertical leap, muscular endurance, bone strength, and the physical capacity to withstand stress.

It is also worth mentioning that the Olympic lifts are the only lifts shown to increase maximum oxygen uptake, the most important marker for cardiovascular fitness. 

Sadly, the Olympic lifts are seldom seen in the commercial fitness community 

because of their inherently complex and technical nature. CrossFit makes 

them available to anyone with the patience and persistence to learn.

Wednesday Kids CF

Warm up~ 

Run 200 Meters 2x

Duck Walks

Skill ~ Child Instructed Squats

WOD~

Run 200 Meters
15 KB Swings
3 Beginner Pull ups
3 Dips

3 Rounds

Wed. WOD

Heavy Thrusters

1-1-1-1-1-1-1

Increase weight with each round

Scale to your ability

TUESDAY WOD

3 ROUNDS OF:

"HELEN"

400 METER RUN

21 KETTLE BELL SWINGS (M-35#/L-26#)

12 PULL-UPS

FOR TIME !!!!

Monday Kids CF

Warm Up~ Jump Rope

Skill ~ Kipping Pull Up

WOD:

Relay!

20 squats
20 burpees
20 mountain climbers
20 sit ups
20 pullups
20 push ups
You may not move to the next exercise until everyone is done!

Game ~ CF UNO

MONDAY WOD

DEADLIFTS

3-3-3-3-3

Increase weight each round.

Scale to your ability.

 

The article below discusses why proper breathing during high intensity workouts is important. It also shows the connection between high intensity work outs and stress that mimics, high stress work environments involving military, fire and law enforcement personnel.

As some of you have experienced that holding your breath during workouts and not properly inhaling and exhaling when necessary has caused many to experience sudden headaches, dizziness and shortness of breath. Focus on your breathing when exercising.

Dysfunctional Breathing

NASM, Michael A. Clark

Breathing pattern dysfunction is a very common predecessor to kinetic chain dysfunction. It often results from breathing associated with high stress or anxiety. As a results of this altered breathing pattern, the following scenarios can occur.

The breathing pattern becomes more shallow, using the secondary respiratory muscles more predominantly than the diaphram. This shallow, upper chest breathing pattern becomes habitual, causing overuse to the secondary respiratory muscles such as the scalenes, sternocleidomastoid, levator scapulae, and upper trapezius.

These muscles also play a major postural role in the kinetic chain, all connecting to the cervical and cranial portions of the body. Their increased activity and excessive tension often result in headache, light-headedness, and dizziness.

Excessive breathing (short, shallow breaths) can lead to altered carbon dioxide and oxygen blood content that stimulates various sensors.

This can lead to feelings of anxiety that further initiate an excessive breathing response.

Inadequate oxygen and retention of the metabolic waste within muscle can create fatigued stiff muscles.

Inadequate joint motion of the spine and rib cage, as a result of improper breathing, causes joints to become restricted and stiff.

All of these situations can lead to a decreases functional capacity that may result in headaches, feelings of anxiety, fatigue and poor sleep patterns, as well as poor circulation.

If these problems persist after focusing on your breathing patterns please consult your physician.

Sunday WOD

REST DAY!!!!!!!!!!!!