If your child is lucky enough to have Mr. Taylor as his/her first grade teacher at Bacich, you will most likely have an even-tempered child after school who also sleeps like a log. Yes, situps, burpees and squats are built into the curriculum. Well done, Michael.
I have to say that I’m proud of my hometown keeping it real:
The only thing the article is missing is a shot of Mr. Franco wearing a matching sweatsuit during his perp walk.
Thanksgivukkah Week Schedule:
Monday-Wednesday there are no changes to the schedule.
Wednesday-Sunday there will be no kids or teens classes.
Thursday-TJ’s Gym Community Workout at 8:45, Redwood High School Track. Look for an RSVP post on the Dboard.
SR-7:30am, 8:30am, 9:30am (No Metabolic)
CM- 8am and 9am
MV- 7:30am, 8:30am, 9:30am
Saturday and Sunday regular schedule at all gyms.
You can see all schedules updated here.
In addition to the great Revive products you can purchase at the gyms, we are now carrying some new options when it comes to your recovery and supplemental needs. Progenex has been a supplier of products to CrossFitters and other athletes for many years and have done some excellent scientific investigation to guide their product development. They use high quality ingredients and have formulated some pretty amazing supplements targeting different aspects of your needs related to muscle health, recovery, and energy, and inflammation. We are looking forward to a productive and beneficial partnership with Progenex and want you to know what products you’ll be seeing in Corte Madera and San Rafael. Here is a brief rundown of what we will be carrying, taken from the Progenex website. The Cocoon night-time recovery formula and Flow Salmon Protein are especially unique and exciting offerings.
*MORE MUSCLE – FOR MORE OF EVERYTHING YOU NEED
PROGENEX More Muscle contains “More” of everything you need to build “Muscle” so that you can “Lift More. Build More. Burn More” throughout your day, and achieve your best body composition ever!
PROGENEX More Muscle features a full 20 percent more BCAAs and leucine than regular whey protein isolate. The precise amount of BCAAs added to PROGENEX More Muscle were carefully calibrated, as the leucine content of whole proteins is directly related to how much protein your body will integrate into muscle. This synergistic combination cannot be replicated by simply adding extra leucine to a whey protein isolate or any other form of protein. When it comes to increasing energy, speeding recovery, stimulating muscle building and achieving your best body composition ever, PROGENEX More Muscle delivers MORE of everything you need!
Lift More: PROGENEX More Muscle targets Type II muscle fibers for significant size and strength gains. Build More: PROGENEX More Muscle feeds muscle, not fat, helping you achieve your best body composition ever! Burn More: PROGENEX More Muscle helps up your metabolic rate so that you burn more energy, even after training.
Taken within 30 minutes of your workout, PROGENEX Recovery gives your muscles exactly what they need to recover faster and stronger—so that you can hit it hard again. And again. And again. The key is that it contains the highest quality whey protein isolate available, that has been hydrolyzed through a proprietary enzymatic process. This procedure “cuts” the protein into tiny peptide sequences that can be quickly absorbed into the bloodstream. Fast absorption is essential to the recovery process, and these minute protein fractions have been proven to do just that.
How much better do athletes perform with PROGENEX Recovery? A university clinical trial demonstrated that athletes who consumed whey protein hydrolysate post workout not only recovered faster, they recovered stronger, than athletes who consumed water or a generic whey protein isolate.
Power through your mid-day lulls with salmon protein you can drink – the first EVER of its kind! Hydrolyzed for rapid and efficient absorption, PROGENEX Flow delivers a perfect non-dairy alternative protein in an easily digestible formula. And it tastes incredible too! When you need a high quality source of protein, reach for a refreshing splash of PROGENEX Flow. It’s the only hydrolyzed salmon protein in beverage form that will make both your mouth and your muscles smile! Did Someone Say Salmon? PROGENEX continues to lead the way in sports performance nutrition with salmon protein you can drink! PROGENEX Flow is:
- A perfect non-dairy alternative protein
- Easily digestible
- The only beverage that helps you Find Your Flow
Nighttime recovery is crucial for daytime performance and success. PROGENEX Cocoon combines just what your body needs for a deep, restorative and reparative sleep so that you wake up feeling refreshed, rejuvenated and recovered. Ready to tackle stress, rise above the daily grind, and attack your most grueling workouts.
PROGENEX Cocoon is a special nighttime formula featuring micellar casein and Metamorphagen™. As a slow digesting protein, micellar casein stimulates protein synthesis through a sustained release of amino acids throughout the night, promoting muscle building while preventing muscle wasting. This slow, steady drip of amino acids is not only critical for protein synthesis, but is also crucial for immune system support.
WOD Hard. Sleep Well. Recover Strong. PROGENEX Cocoon not only stimulates protein synthesis, it also contains the perfect amounts of Metamorphagen™—the powerful tryptophan peptide that reduces sleep interruptions while fostering deep, sound, restorative sleep so that you wake up feeling strong, rested, and fully recovered.
The precise amount of Metamorphagen™ is specially formulated to do all this without increasing drowsiness. Enabling you to maintain peak performance levels throughout the day before wrapping you in a warm cocoon of recovery come night.
PROGENEX Force is aptly named. One serving, pre-workout, and you’ll feel the power surge within you—enabling you to take your training and performance to the highest level, and achieve incredible results both in and outside the gym.
PROGENEX Force contains a special proprietary blend of ingredients that is specifically formulated to maximize your body’s ability to train harder, longer so that you can realize superior results. To create the finest pre-workout product, we consulted with scientists, athletes, and every day exercisers to find out just what they felt was needed. The ability to withstand fatigue was of pre-eminent concern, as was the rapid and ready supply and distribution of key nutrients during training.
PROGENEX Force does all that and more. The ingredients in each serving of PROGENEX Force have been shown in studies to:
- Increase your energy, strength, stamina, clarity and mental focus
- Maximize your ability to train harder, longer by fueling muscles and blocking fatigue pathways
- Optimize your performance through increased blood flow, oxygen transport and the delivery of key nutrients during training
Every machine needs oil so give your body the best by adding PROGENEX Omega+ to your daily routine. Designed to reduce inflammation, accelerate recovery and boost athletic performance, PROGENEX Omega+ is an all-natural premium proprietary blend of NKO® Krill Oil, Calamarine Oil®, natural astaxanthin, proprietary antioxidant blend, vitamin D-3 and natural lemon flavor that supports heart, brain and joint health, and promotes normal CRP, cholesterol and triglyceride levels.
PROGENEX Omega+ = Potency + Power.
PROGENEX Omega+ is a powerful, readily available and absorbable, Omega 3 supplement. Unlike other Omega 3 products, Omega+ combines the most bioavailable source of Omega 3s – krill oil – with one of the world’s most potent antioxidants – astaxanthin. This formidable combination is further complimented by the addition of calamari oil – rich in the essential fatty acid DHA – and Vitamin D3. This special proprietary blend of ingredients is specifically formulated for athletes and has been designed to enhance athletic performance and speed recovery. Omega+ helps to:
- Reduce oxidative stress and fight total body inflammation including reducing key inflammatory markers such as C-reactive protein (Deutsch, 2007)
- Reduce triglycerides and bad cholesterol (LDL) and boost good cholestrol (HDL) (Bunea, 2004)
- Decrease inflammation and muscle soreness, and help maintain muscle mass (Bunea, 2004; Deutsch, 2007; Kidd, 2007)
- Reduce joint pain and prevent injuries due to overuse (Fry, 2001), and
- Increase overall energy (Koyama, 2006)
Mon Nov. 25th
*External Rotation – 8-10reps/arm; 2-3 sets each arm
A. Push Press; AMRAP @ 75-85% of Max; rest 2mins; 3 sets
4 Sets @ 100%
30sec AMRAP Bench Press or Floor Press (moderate weight)
14 Box Jumps Step Down
200m Row/.25 MIle AD
Rest walk 2:30
A. Push Press Gauntlet; 1 Rep EMOM; Start @ 135#/85# and add 10#/5# every minute until you fail
4 Sets for Times
8 Push Press @ 70% of part A
8 Deadlifts (same weight as PP)
25sec Airdyne @ 95%
rest walk 3mins
3 TGU/arm; 3 sets/arm; NOT FOR TIME
WOD for Thursday 112510
AMRAP in 20 minutes, with a partner:
10 Push Press (115/80)
10 KB Swings (52/35)
10 Box Jumps (24/20)
Post Rounds Completed to Comments
This is a CrossFit Hero WOD with a small twist. Complete the WOD with a partner. Each partner does one round while the other partner rests. Scale as necessary to ensure proper movement execution.
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.
Tues Nov. 26th
A1. Back Squat; 30X1; 4-4-4; rest 30sec
A2. AMSAP Chin Up Hold (chin over bar); rest 30sec; 3 sets
A3. 60+ Sec Plank (on rings or floor); rest 2mins; 3 sets
30 Front Squats (135/95)
30 Caloires AD/Row
30 Alternating Step Ups (BW)
A1. Front Squat 30X1; 2-3reps; rest 20sec; 3 sets
A2. Back Squat (same weight as FS) 30X1; AMRAP; rest 60sec; 3 sets
A3. AMRAP L-Pull Ups; rest 2:30; 3 sets
*warm up FS well and your first workout set should be as close to 3RM as possible
30 FR Reverse Lunges (135/95)
30 BR Reverse Lunges (135/95)
Out of Town WOD
30 Rev Walking Lunge Steps
|25||*External Rotation – 8-10reps/arm; 2-3 sets each arm||26||A1. Back Squat; 30X1; 4-4-4; rest 30sec||27||A. 2 Hang Power Clean + Hang Squat Clean; rest 75sec; 6 sets||28||NO CLASSES||29||Filthy 50’s||30||3 Rounds for Time|
|A2. AMSAP Chin Up Hold (chin over bar); rest 30sec; 3 sets||50 Box jump, 24 inch box||200m Run|
|A. Push Press; AMRAP @ 75-85% of Max; rest 2mins; 3 sets||A3. 60+ Sec Plank (on rings or floor); rest 2mins; 3 sets||EMOM x 10||50 Jumping pull-ups||10 Hang Power Cleans (95/65)|
|Odd – 6 Power Clean and Jerks (light to moderate weight)||50 Kettlebell swings, 1 pood||10 T2B|
|4 Sets @ 100%||For Time||Even – 10 Weighted Push Ups||Walking Lunge, 50 steps||Rest 5mins|
|30sec AMRAP Bench Press or Floor Press (moderate weight)||30 Burpees||50 Knees to elbows||For Time|
|rest 10sec||30 Front Squats (135/95)||EMOM x 10||50 Push press, 45 pounds||400m Farmers Carry|
|14 Box Jumps Step Down||30 Caloires AD/Row||Odd – 8 Front Rack Lunges||50 Back extensions||40 Push Press (95/65)|
|200m Row/.25 MIle AD||30 T2B||Even – 20sec AD/Row + 10 Double Unders||50 Wall ball shots, 20 pound ball||30 Burpee Pull Ups|
|Rest walk 2:30||30 Alternating Step Ups (BW)||50 Burpees||50 Sit Ups (straight legs)|
|300m Run||50 Double unders||400m Run|