Monday, November 24, 2014

Revised Schedule This Week

ad.dic.ted
adjective

1.) physically and mentally dependent on a particular substance, and unable to stop taking it without incurring adverse effects.
2.) when you can't get through the Thanksgiving Holiday without sneaking a workout in.

Yes, we will be open on Thanksgiving with a holiday schedule of 7, 8, and 9 AM for a special workout (hint:  it's the same one we did last year).  We will also follow the same schedule on Friday this week, but with regular programming.  For more information, check this out:



11/25/2014 - Tuesday WOD

Strength/Skills:
A): Front Squat (3x3 @ 80%)
B): 1 power clean + 1 hang clean + 1 high hang clean 
Every 2 minutes for 16 minutes perform 1 complex (10 sets).
Set 1-2 @ 65%
Set 3-4 @ 70%
Set 5-6 @ 75%
Set 7 @ 80%
Set 8 @ 85%

Metcon (Time)
5 Rounds
10 Box Jumps (24/20)
15 KBS (53/35)
15 Goblet Squats (53/35)


11/26/2014 - Wednesday WOD

Strength/Skills:
A): Deadlift (3x3 @ 80%)
B): Handstand Push Up Skill Work 

Metcon (AMRAP - Rounds and Reps)
9 Minutes
15 Slamballs
15 DU
15 Wallballs (20/14)

Sunday, November 23, 2014

And The Wiener Is ....

Let me start off by saying, in the most heartfelt and cheesiest way possible, that I truly believe everyone who participated in this challenge is a winner.  After going through 50 spreadsheets this morning (pretty standard Sunday morning in my house) I can honestly say that everyone who filled out their before and after stats has at least one thing to be proud of.  Progress was made in some fashion for everyone, and that's always important no matter how small you may perceive it to be or where you finished.

You've all earned this small, blurry, very low resolution Wodify Gold Star.  Enjoy it.

Now that all the kindergarten "everybody gets a trophy" BS is out of the way, on to the actual winners.  I don't believe the cash prizes were previously announced so here it is:  $150 to the first place male and female, and $50 to the second place male and female.  The winners below are "in the green" ...

Men
1Eric Zimmerman
2Eric Peters
3John Lewis
4Sean Reedy
5Kiva Gippo
5Ryan Whittington

Women
1Suzanne Riley
2Emily Gabrisch
3Andrea Gabrisch
4Jessica Straub
5Jessica Kerckhoff

As a whole, the gym did quite well and I feel comfortable calling our first completely in-house nutrition challenge a wild success.  Here are a few fun facts I'd like to share from the event in total:

149.3 = Total Inches/Weight Lost (from the 22 participants that actually entered the before and after)
592 = Total Pounds added to Squat and Press 3RMs
Most impressive individual feat:  Kiva added his own special measurement and went up by 2 inches somehow.

Congratulations to everyone who participated.  The winners can collect their prizes sometime this week at the front desk, whenever Mags gets around to putting it up there ... assuming she hasn't already spent the money on a $300 pair of jeans (yes, they exist, and I'm just as shocked and appalled as you are).

I know I set myself up perfectly for a hilarious jeans photo there, but I still have a few nutrition ones to burn and I'm not sure when I'll get another shot.


11/24/2014 - WOD

Strength/Skills:
A): Shoulder Press (3x3 @ 80%)
B): 1 Push-Press + 1 Push-Jerk + 1 Split Jerk 
Take 10 minutes to perform 5 sets of the complex.  Keep weights light and work on perfect technique.

Metcon (AMRAP - Reps)
6 x 2:00 Rounds
200 Meter Run
5 Pull-Ups, 10 Pushups
AMRAP Air Squats
1 min rest between rounds

Thursday, November 20, 2014

Takes Me Back

I have recently been utilizing a super sweet recipe for Tuna Patties that is making big waves across St. Louis, mostly in South County, and mostly in one house, and mostly with 1 of the 2 members of that house that doesn't hate tuna.  However, this recipe did convert a strict vegetarian at work that saw me eating it one afternoon and had to go home that very night and try it (important note:  the vegetarian may have already been eating fish, I didn't do that much research as it might possibly ruin the story).

I believe this is referred to as pescatarianism; it's basically a level-step between vegetarianism and being normal.  And yes, I know Nemo is not a tuna ... but I bet he's still delicious.

As you all know, I rarely share recipes on this blog.  The main reason for that is most of the food I eat is boring as hell and doesn't require a "recipe" to make it happen.  Take my breakfast for example:  if you need a guide to walk you through microwaving oatmeal and frying up 5 eggs, then maybe you should just consider eating all of your meals at the local Panera.

Or Hot Pot!  You know, I don't do nearly enough shameless plugs on this blog either.  I hope this is their logo and not some random soup kitchen for stray cats in Pittsburgh.

The key to this recipe, as with any recipe that I'll even consider attempting, is that it's so simple you could have the trained monkey that loads your barbells make it for you.

Here's what you need:

1 TBSP of Coconut Oil (for frying)
2 Eggs
2 x 7oz cans of Tuna:

I use Chicken of the Sea because it's what Costco sells.  Plus, you know, hot mermaid babe.

1/2 cup of Almond Meal:

I use Bob's Red Mill because it's what Lauren buys from Dierbergs, and Bob is a good dude

Directions:  Mix the Tuna, Eggs, and Almond Meal in a big bowl with a fork.  Form into 4 patties.  Fry them in the Coconut Oil for 4-5 minutes per side.

You end up with 4 nice sized patties, and since we're all into counting macros now (or should be) here are the stats per serving: 220 calories, 14 grams Fat, 3 grams carb, and 22 grams protein.  Is it paleo?  Sure.  Even though you didn't catch the tuna yourself, because you're lazy.

Lunch and 1 snack.  Fits nicely in the post-lunch-pre-dinner snack zone, but in a pinch you could use it in the post-breakfast-pre-lunch snack zone.  Lay them in a bed of rice since you are severely lacking in carbs.  Yes, you are.

The best part about this recipe is that my mom used to make it all the time when I was a kid, so it brings back fond childhood memories.  Although to get the full transcendent experience, you have to drown these little fishies in a pool of ketchup, which I highly recommend.

You can use that weird organic stuff from Trader Joes, or go with an old stand-by ... it won't kill you, I promise.  Or just use salsa because you're an adult now and you've zapped all the joy out of life.


11/21/2014 - Friday WOD

Strength/Skills:
A): Thruster (3RM)
Find your 3RM Thruster
B): Deck Squats (Skill work - double leg and single leg)
http://crossfittechnique.blogspot.com/2014/06/how-to-do-deck-squats-for-crossfit.html?view=sidebar

Metcon (AMRAP - Rounds and Reps)
8 Min amrap
Kettlebell Complex (53/35)
Start with 1 rep of each movement on the first round and then increase by 1 each round
1-arm swing (left)
1-arm swing (right)
Kettlebell Swing
Goblet Squat
Threaded Reverse Lunge (left then right)


11/22/2014 - Saturday WOD

Strength/Skills:
A): Make-Up Strength from Week (Various Movements)

Metcon (Time)
4 Rounds for Time
5 HSPU
10 Power Clean (135/95)
15 Wallball (20/14)
20 KBS (53/35)
2 Minutes Rest

Wednesday, November 19, 2014

A Cry For Help

Today I reach out to you with a request from the heart.  This plea goes out to the Greater BARx community, as well as anybody else who happens to stumble across this blog that may have experience with such matters.  I’m a big enough man to admit when I’m out of my element, and this is one of those times:  I need your help with planning my honeymoon.  Not the location, the timing, the events, and all that crap (er, I mean “fun”) but rather the more important part:  how do I properly prepare for air travel with a 20 kilo barbell and hundreds of pounds worth of bumper plates?  I have some ideas I'd like to share with you, but this could turn into quite the ordeal.

 I think the first step is finding a big enough bag.  This one is normally used for transporting heavy artillery equipment or surfboards, so it should suffice for the bar and couple of 45s.

I know what you’re first thought is:  this is going to get really expensive (if your real first thought is "can he be serious?" then just stop reading now).  Let me make it perfectly clear that money is no object here.  I already intend to purchase a new bar and plates for this event, because there’s no way am I going to risk putting my current babies in the hands of those baggage claims folks so they can accidentally end up in Guam never to be seen again.  I won’t go too high-end with the purchases, but probably something middle-of-the-road … I also don’t intend to lift with some cheap-ass spray-painted bumpers on my own honeymoon for crap’s sake.  I mean, don't be ridiculous.

Another important consideration will be a squat rack, because I won't be pulling from the floor all week. On this one, I'm actually willing to compromise, mostly because I doubt I'd be able to get a squat rack on the plane and the shipping cost might get out of control depending on the distance.

I checked with the airline, and unlike horses, squat racks can't just be strapped to the outside of the plane.  Although I should probably investigate if planes have trailer hitches ...  

But like I said, I'm nothing if not flexible.  Instead of a genuine squat rack, I'm willing to work with whatever materials I have available once I arrive at the hotel or resort.  There are many ways to go with this: stacked up chairs, tables, strategically placed counter tops, or some wild combination of those.  Luckily for me, there's already a sound precedent established for this situation:

Ed definitely has the most experience "taking the gym with him" ... but I'm going to be the first to cross an ocean!

I'm assuming any additional bumper plates can be spread out across as many checked bags as necessary, and I'm willing to pay the extra fees.  As for the remainder of any needed equipment and peripherals - things like chalk, clips, change plates, tape, and shoes - I'll simply pack that in my normal luggage in lieu of other "essentials" like pants and toothpaste.  I guess the only question that remains is: how many PRs will I get that week?  Right?

She can enjoy this, while I'm at the hotel banging out Front Squat triples.  Everybody wins!


11/19/2014 - Wednesday WOD

Strength/Skills:
A): Shoulder Press (1 x 10)
B): Shoulder Press (1 X 8)
C): Shoulder Press (1 X 6)
D): Skin the cat skill work (Skill work)
http://gymnasticswod.com/content/skin-cat
http://gymnasticswod.com/content/skin-cat-progression-pt1
http://gymnasticswod.com/content/skin-cat-progression-pt2

Metcon (Time)
40 DU
30 Burpees with at least a 6" jump
40 DU
20 Burpee Pullups
40 DU
10 Burpee Chest to Bar Pullups


11/20/2014 - Thursday WOD

Strength/Skills:
A): Front Rack Lunge (5x5  )
5 each leg
Increase weight each set
A2)): Barbell Row (5x5)

Sham (Time)
7 Rounds for time of:
11 Bodyweight Deadlifts
100m Sprint

Monday, November 17, 2014

Don’t Worry

I know I said the deadline for getting your sheets in was last night.  But in reality, the actual deadline is whenever I finally get around to tabulating all of the scores and applying the necessary high level math to declare a winner.  And that probably won’t happen until later this week.  Plus I still have to dust off the old TI-83 Graphing Calculator from college.  A little bit of digging on that thing and you can still find where I hid all the test answers so I could pass my finals.

What, did you think I would be able to figure out the Cosine of your Back Squat in my head?

So if you still haven’t updated your stuff or completed all of the WODs, please don’t fret.  More importantly, please don’t email me.  You still have time to get everything in.  And to avoid any mishaps or errors in calculation (vis-à-vis my poor napkin math declaring the winner of the BARx Brawl) , I’m hiring Ryan W to look over my shoulder and make sure nobody gets screwed.  The only question is ….

Do you really think you can trust this guy??


11/18/2014 - WOD

Strength/Skills:
A): Back Squat (1 x 10)
B): Back Squat (1 X 8)
C): Back Squat (1 X 6)
D): Good Mornings (3x3 (heavy))

Metcon (Time)
5 Rounds
5 Squat Cleans (135/95)
10 Box Jumps (24/20)

Saturday, November 15, 2014

Time Flies

This week really got away from me.  I spent way too much time researching how to write in iambic pentameter ... Oh I fear I've said too much.  I did have a couple posts planned that I never got around to, one of which is very important related to proper loading and sequencing of your barbell.  There's been a lot of changes lately, with new plates coming into the mix at BARx, and people need this vital information.  So don't worry, it's coming soon.

I'm not sure what this was originally an ad for, but I'm going to assume it was a little monkey that follows you around and loads your barbell for you.  Note to self:  bring BARx Bar Monkey (TM) idea to next owner's meeting.  Ed got that damn trailer, so why not?

Instead, I need to use the time today to remind you, ever so gently, of a deadline that I'm not even sure I told you about in the first place.   Please have your diet challenge spreadsheet updated - including all tracking and before/after measurements and benchmark WODs - by the end of the day Sunday 11/16 (aka tomorrow).  I promise to have the results tabulated and declare the winners sometime before the end of the year.  If you don't remember your measurements, Steph has kept a file going at the front desk that you can refer to.

She's so cool

And finally, I'd like to announce a special bonus competition, which we are counting as a separate competition so that we can reach our competition quota for the year.  Anybody who can maintain their weight loss through January 2nd will be eligible for a bonus prize.  Yes, that's right it's not over.  Ever.  If you can hang onto the gains losses you've made for the next month or two, you just might win another super sweet prize ....

Hint:  It's dinner and dancing with Brian.  Or .... Dinner and dancing WITHOUT Brian.  Whichever one you find more appealing.

Thursday, November 13, 2014

All aBOARD!

We have another guest post today, as Rachel continues her hostile takeover of the BARx blog.  I shouldn't call it hostile, because as a great mentor once taught me life is a lot easier if you just say "yes" to the chicks without complaining, and then go lift in the corner by yourself.  So here it is, enjoy!



All aBOARD
Fun fact: BARx has a Membership Board. (Capitalizing it adds 0.0000001% impressiveness.)
It’s true. Way back when the QuadPod (Ed+Mags+Tim+Steph) got drunk and dared each other to open a CrossFit gym, they managed to come up with a few smart ideas:
1. Don’t let Tim teach the kid's classes. He’s allergic to fun and he smells.

2. Don’t let Tim teach regular classes, for that matter. He’s angry when provoked.

Me no-likey metcons!
3. But let’s let him run the Saturday AM classes, just for sh*ts and giggles.

It’s what you get for being “morning people”
4. Let’s have a Membership Board!

And thus became the Membership Board. Since then, a group has been meeting every few months drinking discussing great ideas for the gym. Their drinking deep discussions brought about revolutionary ideas like:
Thing is, the Board would like some new faces. There’s only so much looking at this face a person can take:
#MightBePooping
Anyone and everyone at BARx should join! The only requirement to join is that you not be Rogers McPoopyFace or the QuadPod. You should also review this list of FAQ:
What do you do at meetings? Drink
Why should I join? Beer
When do you meet? When we’re thirsty
How long are meetings? How much can you drink?
But really, you should join the Board. I’ve always thought it was pretty cool the QuadPod cared enough about members to create one. After all, BARx is your gym, so you might as well make sure you like it.

Sometimes you wanna go, where everybody knows your name
And they’re always glad you came
You wanna be where you can see …
…Why the heck doesn’t BARx have a theme song?! I mean, cooommmeee onnnn. Obvious Choice, meet Obvious Choice.
Despite what you think, drinking is not a requirement to joining the Board (though it is a requirement to being my friend). Nor is Paleo. During meetings, you’re free to stuff your face with Paleo grass or Cellulite fries; no one’s going to judge. You can bring great ideas to the table (Kelly Everard) or you can show up once and contribute nothing (Mike Rogers). #DontBeRogers.

As a Board-er, you’d have one job and one job only: be the messenger. You’d get feedback from members in the gym, either from word of mouth or the fancy little suggestion box:
This highly complex device stores anonymous feedback from members. If you’re unfamiliar with using a pen and paper, please click here.
Suggestions in the past have ranged from "we'd like a Bring-A-Friend night" or "we could use more 25lb bumper plates" to "you've made me addicted to RX bars" and "Tim needs new pants." Board Members meet, review these notes, and relay the feedback that best reflects the majority of BARxers to the QuadPod. Sometimes, if they’re feeling extra tipsy, they’ll throw in a few ideas themselves. The coolest thing about the whole process is how quickly the QuadPod is to respond to suggestions. One time members sent notes to the QuadPod requesting additional “change” (the 2 ½ lb. plates) and green plates (the 10lb. plates). Within a week, there were more plates than we knew what to do with.

I happened to capture Brian and Ed’s reactions.
So put on your big kid pants and become a Board-er. All the cool kids are doing it. Just shoot an e-mail to info@barxcrossfit.com, and your contact info will get forwarded to Madame Presidente (Kelly E.). If you have any questions about being on the Board, don’t ask Ed.


He thinks better with his hat on.



11/14/2014 - WOD

Strength/Skills: A): Overhead Squat (Find 3RM For Today) B1): Weighted Sit-ups (3 x 10) B2): Pull-ups (Max Set *nutrition challenge)
Baseline (Time) 500 m row 40 air squats 30 sit ups 20 push ups 10 pull ups ** Testing is part of the 8 Week Nutrition Challenge **