Thursday 5/31 PR's a Plenty

Workout Of The Day:

Goat Training: Third week of working on your gymnastic goat, EMOM 20 minutes, then olympic lift skill

Big week of training at Port Crossfit, Murph on Monday, and for anyone who participated as trainers we could feel the soreness.  We were surprised to see how many of you guys RX'ed the workout and how well you guys did, considering workouts of 40 minutes or longer are not part of our programming.  Then Tuesday, we saw a ton of PR's on the 2k row, and crushing deadlift 1 rep maxes.  Now we have the ECTD challenge Saturday and we are excited to see the improvement of team Ryan and team Kyle.  We are definitely kicking off summer the right way at Port Crossfit, keep it up guys!

Wednesday 5/30 Thin Air, Thick Bonds

Workout Of The Day:

A1. floor press: 5-4-3-2-1; rest 20 seconds
A2. ring row @ 10X3: 5-5-5-5-5; rest 3 minutes
+
max rounds/reps in 10 minutes:
2 hspu
4 ring dip
8 kb swing, 24kg/16kg

This week in the crossfit journal there is a video that covers Todd Bitner, whose birth defects left him with one kidney, damage to his heart, and two artificial legs.  As you can see from the video it doesn't slow him down too much.  “Regardless of what your body type is, regardless of who you are, how old, CrossFit is by far and away the best workout in this country,” he says.  Crossfit is for EVERYONE.

5/26 MDW Has Begun!

Workout Of The Day:

In Teams Of Two Complete As Many Reps As Possible At Each Station In Three Minutes, Resting 3 minutes after each station:

Burpee Box Jumps

20 Meter Shuttle Run

Dumbbell Push Press

Row For Cals

Ring Rows

Yup, it is memorial day weekend!  As most of us will be taking full advantage of the three day weekend, remember what it is all about!  Celebrating our nations heroes, like LT. Michael Murphy....

Friday 5/25 What the Kombucha?

Workout Of The Day:

A. Front Squat 3 x 10 Rest 2 minutes

B. Weighted Chin Ups 3 x 6-8 rest 90 seconds

C.    For Time:

       400m Run

         +

        8 rounds:

        5 power clean (135/95)

        10 wall ball throws

         15 sit ups

        +

      400 m Run

I know we are always concerned about what's on the outside, but lets take a look on the inside, specifically your gut.  Why is gut health so important?  "The human body is a magnificent ecosystem that is happily co-existing with trillions of invisible macro and micro-life, living together in harmony. The largest colonies of microbes live in our digestive system and the number of functions they fulfill in our bodies is so crucial and vital that we, humans, cannot live without them."  A little bit more of a breakdown:

"When we eat and drink many micro-organisms, chemicals and toxins make their way through the digestive system. Our digestive track is coated with a bacterial layer, providing a natural barrier against these agents. When the beneficial bacteria in the track are damaged and not doing the job they should be doing, our gut is not well protected. Without protection the invaders infiltrate the gut wall, causing damage to the gut flora

Now if the guardians (the beneficial bacteria) are not properly functioning then the opportunistic flora is uncontrolled and ready to cause trouble. Transitional flora enters the body and now we have a chronic inflammation in our gut wall and to make it worse ,it not only becomes inflamed or infected, but this can lead to problems with nutrition absorption, and causes malnourishment"

One of the major reasons the paleo diet is so successful is it eliminates those gut irritating foods.  Now, what is Kombucha you ask?  Kombucha is a fermented tea that is a recognized probiotic.  In simple terms, the production involves making  sweet tea, adding a SCOBY (symbiotic culture of bacteria and yeast), and letting the SCOBY consume the sugar to produce a drink full of B vitamins, amino acids, organic acids, enzymes, and probiotics.  It's fun to say and it may have huge health benefits.  Get more information at Robbwolf.com

Thursday 5/24 GOAT Training

Workout Of The Day:

Goat Training, EMOM gymnastic movement of your choice  for 20 minutes, then olympic lift skill work

For Maximum Mobility