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  • WODS for the Road

    By Holley | In Travel | on December 18, 2014

    Now that the holiday season is upon us, many of us will be travelling, making it difficult to make it into the gym. Not to worry though, there are TONS of websites and even apps dedicated to making sure you find a WOD you can do on the road. This is not the first time we have visited this subject, so you can certainly dig up multiple references (here, here, just Google it). Instead, I’ll share some of my favorites.

    A go to WOD format that I use all the time when traveling is 100 of some movement, every minute do 10 reps of some other movement. I’ve listed some examples below, but there are obviously more combinations possible.

    100 burpees, EMOM 10 sit ups (I’ve probably done this one the most, fairly quick, just a grind).
    100 squats (or pistols), EMOM 10 push ups
    100 push ups (or chair dips-prop feet up for added challenge), EMOM 10 tuck jumps
    100 lunges, EMOM 10 burpees
    100 tuck jumps, EMOM 10 push ups
    100 v-ups or sit ups, EMOM 10 squats
    100 jumping jacks, EMOM 10 planche push ups
    (strict HSPU is another possible option if you have a wall that can get a little dirty and you might also want a pillow)

    Another simple one is 10-9-8-7-6-5-4-3-2-1 of some couplet, and if you want a longer workout, go back up from 1 again to 10. You can use similar couplets to what’s above.

    If you’re going to take any equipment with you, a jump rope is very easy to pack and can easily be added to either of the rep schemes mentioned above. Plus it’s a skill that everyone could use continuous work on.

    Does anyone else have other favorite WODS for the road or anything you find yourself falling back on? Maybe mobility work only is what’s in the cards for you, never a bad choice! What’s your plan for keeping up over the holidays?


    WOD 12.18.2014

    Bench Press 5 x 2-3 at 85-95% @21×1, rest 3 min max

    AMRAP 10
    6 Box Jumps (30/24)
    7 C2B Pull ups
    8 Overhead lunges (135/95)

    c/0 GHR

  • Tally Up.

    By Alia | In CrossFit | on December 17, 2014

    WOD brain. That moment in a workout when you’ve lost count of the rounds, reps or even temporarily forget your name. It happens to all of us at some point. You’re mid AMRAP and you can’t recall if you’ve done 4 or 5 rounds. 4 minutes into 7 minutes of burpees and you don’t know up from down anymore let alone how many you’ve chipped away at. Mid Murph you might ask yourself ‘how many squats have I done?’.

    We encourage you not to write on the floor or rig with chalk and grasping a pen with sweaty hands is near impossible sometimes; not to mention the sweaty paper you’ve created with your palm. It’s time to get creative. In some smaller classes I’ve seen people use clips to count. Say 1 clip equal 5 reps of one movement or one clip per round. Resourceful, but not always ideal, especially when there are larger classes that need the clips. What instead can you use to keep track? Playing cards! We have extra in the office and in a baggie mounted on the whiteboard. Or just ask!

    Use playing cards not for their face numbers to count but the actual card itself. It’s slightly quicker than fumbling around with your pen and more reliable than gasping a sound at your coach hoping that they heard and will keep track for you. No to WOD brain, yes to accurately counting!

    WOD 12.17.2014
    A. Hang (Squat) Clean Every 2 min 2-2-2-2-2
    less than 3 seconds between reps, 2 min between sets

    Snatch Press 3×5 @2010, rest 1-2 min between sets

    Odd Grace, pick different object (should be 3rd time doing it)
    c/o GHD sit ups 3×10-15

    B. Clean or Power Clean 3-3-3

    Snatch Press or Press 3×5 @ 2010, rest 1 min

    Odd Grace, pick different object (should be 3rd time doing it)
    c/o MB sit ups 3×10-20

  • Got Skills?

    By Ruth | In Uncategorized | on December 16, 2014

    For most people, the skill based movements in CrossFit are constant thorns in their sides.  Be it a pistol, handstand pushup/walk, muscle up, double under, or kettlebell snatch, athletes are bound to beat their heads against the wall on one or more of these movements.  For the most part, these require practice, but most also require a good deal of strength and mobility as well.  Because of this, people tend to shy away from these and stick to the movements that come more naturally to them.

    However, on a day like this, when most of the movements fall into this category, you don’t want to be that guy.  Can it be overwhelming to tackle all the above skills?  Absolutely!   It’s easy to get distracted with another “shiny” movement and move on before you really perfect the one you’re working on.  So here’s a good way to approach it:

    1.  Pick one skill you have the strength and mobility to do now.  For most, this would be the double under or kettlebell snatch.  Anyone can do a double under (barring ankle/knee/impact problems) but it’s just a move that insults you when you don’t do it right.  Nothing like adding a whipping to a frustrating skill session.  BUT, set aside 5 minutes every other day to work on this skill and don’t be shy to grab a coach (like Coach Holley, our resident double under champ) to watch or film you for feedback.

    2.  Pick one skill you can’t do because of mobility issues.  For some this may be the pistol (hip, calf, hammy tightness), or the handstand push up/walk (shoulder tightness).  Spend 5 minutes every other day improving that particular range of motion.  Test and restest your range of motion before and after your session to see if that particular stretch or mobilization is really helping.

    So there you have it.  5 minutes of work each day (which can easily be done before/after class) that will get you to master skill based movements instead of shying away from coming to class on days like this!

    WOD 12.16.14

    A. AMRAP 15
    8 Alternating Pistols (must be alternating)
    8 Handstand Push Ups
    40 Double Unders

    Rest 5 Minutes

    AMRAP 15
    5 Burpees
    10 Kettlbell Swings (70/53)
    50 m Sprint

    B. AMRAP 15
    10 Weighted Lunges
    1 Rope Climb (or 8 Ring Rows)
    30 Double Unders

    Rest 5 Minutes

    AMRAP 15
    5 Burpees
    10 Kettlebell Swings (53/35)
    50 m Sprint

  • Intro to the Strongman Log

    By Sean | In CrossFit, Strongman | on December 15, 2014

    The Log is an excellent tool for developing total body strength. Introduced to the Strongman World at the 1980 “World’s Strongest Man” competition (according to Starting Strongman), the Log has since become the standard for pressing in the sport of Strongman. The first time you use the log you’ll immediately notice the “odd” shape with a larger circumference and logs are typically heavier than barbells (55# in ES, 75# in PDX). You’ll also find the hand grips are turned 90 degrees compared to how you’d hold a barbell or axle. The most popular movement to perform with the Log is the Clean and Press where the Press is really a “Shoulders to Overhead” in most cases and can be push pressed or jerked to the locked out finish position overhead. Because the log is much different than what many of us are used to, I’ll defer to this video with Kalle Beck of Starting Strongman:

    Also, check out this video with Lead Instructor of the CrossFit Strongman Trainer Course Rob Orlando.

    Be sure to join one of our Intrepid Strongman workouts where you can test out the Log and other odd objects like the Atlas Stones, Yoke, Farmers Carry Handles, Axle bar, Kegs, and more. Check our Class schedule for the next offering.

    WOD 12.15.14

    A Group
    Every 2 minutes for 6 minutes perform 2 Jerks at 75-80% of 1RM  (warm-up before starting clock)
    Event 2 minutes for 6 minutes perform 3 Deadlifts at 80-85% if 1RM (warm-up before starting clock)

    “Amanda” (10 min Time Cap)
    9-7-5 For Time:
    Ring Muscle-Ups
    Snatch (full squat) (135/95)

    B Group
    Deadlift 3×5 at 2210 tempo (rest 1-2 minutes between sets)

    “Jackie” (15 min Time Cap)
    For Time:
    1,000m Row
    50 Thrusters (45/33)
    30 Pull-ups

  • Effects of Alcohol on Muscle Recovery

    By Jon Alarcon | In Health & Lifestyle, Nutrition | on December 14, 2014

    So I’m really not expecting anyone to disagree here on this one, more so just letting this serve as a gentle reminder that alcohol and gains don’t mix. Last night was my company’s Christmas party, and seeing the collective amount of consumption made me think about how bad it must have been on the body, both in the short term and long term.

    There are plenty of articles touting the “benefits” of moderate alcohol consumption, including articles from the Mayo Clinic. Yes, moderate alcohol consumption can have some marginal health benefits. However, if you’re the type that reads “mix with water, milk, or favorite beverage” on a protein powder package and immediately thinks “would this go better with a stout or IPA?”, then please read the following detrimental effects of over consumption on your training (courtesy of Bodybuilding.com):

    • Strength decrease
    • Impaired reaction time
    • Impaired balance and eye/hand coordination
    • Impaired fine motor and gross motor coordination
    • Increased fatigue: Liver function is significantly impacted following the ingestion of alcohol. Up to 48 hours after the last drink the liver may still be metabolizing alcohol at the expense of glycogen (metabolized carbohydrate). Given that glycogen is vital for most of the body’s cellular functions, body fatigue, cognitive decline and loss of strength will result when it cannot be used efficiently. Reaction time, balance, coordination are also impacted by this process in addition to the direct aforementioned neurochemical effects alcohol has on the brain.
    • Interfere with body temperature regulation
    • Cause dehydration: Alcohol has an impact on kidney function, which interferes with the regulation of electrolytes and fluids in the body (7). Cellular waste removal and nutrient supply are the main functions of fluid and electrolytes, which are controlled through kidney function. The kidneys filter large amounts of water from many parts of the body, including the brain, to break down alcohol. This causes dehydration and can cripple an athlete’s performance.
    • Deplete aerobic capacity and negatively impact endurance for up to 48 hours after the last drink
    • Impact cellular repair: Protein metabolism is negatively impacted when alcohol is in the system. This has obvious implications for muscle repair.
    • Impacts the cardiovascular system: Alcohol consumption raises blood pressure and this can result in the heart having to work harder to pump blood through the body (8). An abnormally fast heart beat (tachycardia) can also result from alcohol consumption. Further, alcohol increases the synthesis of cholesterol and this can increase the risk of heart disease.
    • Disrupt sleep: Alcohol significantly interferes with restful sleep (4). It can make falling to sleep easier to begin with due to its sedative effects but the quality of sleep (particularly rapid eye movement) will be disturbed.
    • Cause vitamin and mineral depletion: Vitamins and minerals so necessary for our health have their absorption interfered with, while the body’s own supply is slowly depleted, when alcohol is consumed. Even one or two drinks per day (supposedly the “recommended” amount) can have this effect. B vitamins, which have important enzymatic and metabolic functions are depleted extra rapidly (8). This deleteriously effects the heart, liver, thyroid and kidneys. Vitamin A is also depleted and this interferes with the body’s ability to fight disease. Vitamin C depletion makes one susceptible to anemia. Also, when alcohol is ingested the body excretes calcium at twice the normal rate, thus impacting on bone growth and wound healing.
    • Cause cognitive impairment

    Given the laundry list above, please take into consideration these  effects before grabbing a second, or third, or more beverages this holiday season!


    Rest Day 12.14.14

  • With all the rain that has been going on this past week it got me thinking of when I was a kid and would hear that I shouldn’t be going outside when it rains because I will end up getting sick. I know many of us have heard this growing up. The truth is that it is a common medical myth that being outside in the rain or cold makes you sick. By the same logic, working out in the rain or cold makes you sick. This is also not true. Just the other day I went out for a short run while it was sprinkling and I as of right now I am not sick. Granted it was a little harder to get out of bed to run, but that was my only obstacle I had to get around.

    Why does this myth occur you ask? After doing some online research I found that people most commonly associate cold and rainy weather with the colder months out of the year which also happens to be the months when people are most sick. On top of that, being outside in cold rain can cause temporary flu-like symptoms like shivering or a runny nose, but that does not mean you are sick. It is just the way the body can react to the weather. The risk of being in contact with someone who already has a cold is far greater than being outside or exercising outside in rainy weather.

    A study done by Japanese researches that happens to be published in the International Journal of Sports Medicine took seven guys and put them in climatic chambers that replicate different weather conditions. One scenario had the men run in cold and rainy weather for 30 minutes. In that time the scientists measured everything from body temperature to muscle exertion. They found that the body does work harder and more calories were burned off. They also found that no one got sick from the change in temperature.

    It is true that cardiovascular exercise promotes an improved immune system. This is going to be true no matter what the weather is like outside. So next time it is cold or pouring outside, you shouldn’t let the thought of catching a cold stop you from exercising.

    WOD 12.13.2014

    In Teams of 4-

    • 400m Team Run
    • 100 Wallballs (Medball Squats/Air Squats)
    • 100 Handstand Push Ups (Push Ups)
    • 100m Farmer’s Carry Relay
    • 100 Toes 2 Bar (Sit Ups)
    • 1,000m Relay Row
  • With our Friends and Family Day approaching tomorrow morning, I thought the post below might offer suggestions to help you get some friends and/or family to come pay us a visit.

    There are no sure-fire ways to get people to come try CrossFit with you.

    However, there are a few ways to improve the odds of getting your loved ones to give it a shot.

    Here are a few suggestions that can get the ball rolling:

    1. Make respectful suggestions that the program may be of some benefit to them.
    The last thing someone wants to hear about their current fitness program (or lack thereof) is that it sucks. If your prospective CrossFit buddy does yoga, Zumba, tai chi, etc. that’s awesome. Especially if it makes them happy. Any activity is better than none.

    The better route might be to suggest that our program offerings can complement or even enhance performance in their current activity.

    2. Have an elevator pitch ready.

    What’s an elevator pitch? It’s basically a quick way to describe a service or program. It should be about as long as the trip in an elevator – roughly 30 seconds to a minute. It’s kinda difficult to come up with something succinct but Melissa Hartwig came up with a pretty straightforward description on her former blog:

    CrossFit is a fitness program designed around the things you do in the real world. Every day, you bend down and pick things up, you put things over your head, you squat down, you stand up, you run after your kids or jump over a puddle. CrossFit prepares you for all that and then some by performing those exact movements in our workouts. We borrow exercises from things like weightlifting, gymnastics, and track and field, and we mix it up a lot, so your body is always adapting, getting stronger, faster, better conditioned. And the key to the whole program is that you work really, really hard… so you get fit really, really fast.

    3. Lead by example.
    Just be you – a strong, healthy, active individual that enjoys life and all of its gifts. Most of what we do in the gym might not save the world or make us all elite athletes but it will make our quality of life much more enjoyable over the long haul. Live that example everyday knowing that you are stronger and happier as a person for having faced challenges in the gym and coming out better on the other end.

    REMINDER: Friends and Family Day is tomorrow. During Saturday morning’s CrossFit classes, we’d like to invite you to bring along any friends and/or family that may have an interest in checking out what we do at Intrepid. The workout during our 9am and 10am workouts will be newcomer-friendly while still providing a challenge for our seasoned members. See you there!

    WOD – 12.12.2014

    A. Back Squat 5-3-1-5-3-1 2010
    2-3 minutes rest between sets

    Tabata intervals of the following, with 2 minutes rest between:

    B. Back Squat 3X5-7 2010
    1-2 minutes rest between sets

    Tabata intervals of the following, with 4 minutes rest between:
    Ball Slams

  • From Intrepid Vault: The Doorway Pull Up Bar

    By Sean | In Gymnastics | on December 11, 2014

    The new design of doorway pull-up bars is becoming more and more popular, and for good reason. If any of you have tried the older doorway pull-up bars where you widen the bar by unscrewing the ends until its secure into the doorway know that it is difficult to make it secure and it tends to leave indentations and marks on the door frame. The new style (pictured above) is easy to install and take out of the door frame but it can only be used in doorways with molding around the door frame.

    The pull-up bars hold a load of 250-300 lbs depending on the specific brand, but the load must remain relatively static (i.e. no kipping). These types of pull-up bars are, in my opinion, a valuable addition to one’s home workout equipment, and usually run $40 or cheaper depending on the brand. Here’s a list of exercises that the doorway pull-up bar can be used for:

    • Dead Hang Pull-ups/Chin-ups: I have found that this is an excellent tool to build one’s strict pull-up/chin-up. Take advantage of mixing up the grips on the pull-ups also. ABSOLUTELY NO KIPPING! I know as we get tired it feels very natural to begin the kipping motion, but take it from one who kipped the bar off the molding and wound up on his backside. If you need to scale, there are a couple options. You can perform negatives by either jumping or stepping up to the top position and dropping down very slow and under control. The other option is to use a chair and place one leg on the chair to help reduce the load your upper body has to pull.
    • L-Sit (Ground)/L-Sit (Hanging)/L-Sit Pull-ups: Performing an L-Sit with the bar on the ground can be done, but there is not much clearance from the ground to scale if one cannot perform a true L-Sit. However, it is much easier to do hanging L-Sits or a scaled variation, or even L-Sit Pull-ups for those with strong dead hang pull-ups.
    • Extreme Range of Motion (EROM) Pushups: When positioned on the ground, the bar can used to perform regular pushups or EROM pushups. The grip for the EROM pushups is a bit narrow but not so narrow that the movement is uncomfortable.
    • Knees to Elbows (KTEs): As long as the movement is done strictly without a kip at the bottom, the doorway pull-up bar can be used to perform KTEs as well.
    • Support for Ring Exercises: The height and width of the doorway will dictate whether or not Rings can be hung from the pull-up bar. Ring dips, Ring Pushups, Ring Rows, and even a strict Muscle-up Progression can be accomplished if Rings can be hung.

    Despite being advertised as a dip station and a support/anchor for situps, I have not found the bar to be effective for either exercise. If the bar is placed on the ground to perform dips, there is not enough clearance to achieve the full range of motion. It may be possible to achieve the full range of motion by placing it on an elevated surface but by doing so the bar may not be the most efficient option. Everytime I have tried to use the bar to anchor my feet, I have been unsuccessful. Perhaps it is operator error, but I can’t seem to get enough leverage to keep the bar from sliding up and down in the doorframe. Also, we typically work towards the unanchored sit-up anyways, so the bar may not be a viable option for situps. If you’re looking for a gift idea for the CrossFitters in your life, be sure to check out the doorway pull-up bar.

    WOD 12.11.14

    A. Bench Press 4×3 @21X0, rest 2 min between sets
    Iron Scap Crossover Symmetry

    Optional C/O Annie

    B. Bench Press 3×5 @21X0, rest 1 min between sets
    Pallof Press 3×5 @3033

    Optional C/O Annie (or scaled version)

  • Oil of All Trades

    By Alia | In CrossFit | on December 10, 2014

    First and foremost huge Birthday shoutouts to Josh A. aka “Friday Night Josh” and Randy M. Both Josh and Randy have been long time ‘family members’ of Intrepid. We wish you both a very happy birthday!

    Coconut oil is versatile and tasty! Many Paleo/Primal recipes use it instead of a vegetable oil and it’s high heat tolerance is good for cooking as well. It’s high heat tolerance comes from the resistance to oxidation, also why it has such a long shelf life. Resistance to oxidation is due to the high fat saturation and fatty acids. But coconut oil isn’t just for ingestion.

    Recently I’ve been trying to save as much money as I can. I found little things to help with that. Coconut oil is one of those things. I use it to bake, cook, clean my hair, hydrate my skin, flavor my coffee and DIY a lot of skin products. It’s not like I could take a brand name skin lotion and drop it in my coffee and expect it to taste yummy. And you won’t likely hear about many use of ghee as a hair product. My first suggestion is that a person attempting to branch out in the many uses of coconut oil is to first buy a 5 gallon jug of the stuff from Tropical Traditions and buy separate glass jars. A set of jars for body stuff and another for consumption.

    One of my favorite and easiest coconut oil recipes for body uses is simply mixing a cup or so of coconut oil with an essential oil like lavender or sandalwood, just a few drops. Voila! A nice after shower lotion. Be a little light handed on the essential oils when mixing. The Tropical Traditions brand coconut smell isn’t very strong and it will make your skin and hair feel fantastic and so hydrated.

    When cooking with coconut oil, I have found that a 1:1 substitute works well when pan frying or baking. Now, it is coconut oil so it will compliment fish and chicken very well, I would keep cooking with ghee if you pan fry heavier meats like beef and pork.

    When it comes to body stuff I have some super secret recipes that I’ve spent the last several months perfecting. I’ve handed some samples out to friends and I think I have found the perfect formula that will not cause irritation and works extremely effectively. I don’t want to post it here. But please feel free to email me or ask. I’m about to make another batch for the new year. So if you’d like to try some let me know and bring me a small glass jar. I love it because that means less chemicals and garbage on my body from conventional skin products.

    Visit the Tropical Traditions site for more info on baking recipes. Have fun with it!

    WOD 12.10.2014
    A) Clean and 2 Front Squats 3×3

    AMRAP 7
    2 Chest to Bar Pull Ups
    2 Deadlifts (275/185)
    30 Double Unders
    4 Chest to Bar Pull Ups
    4 Deadlifts
    30 Double Unders
    6 Chest to Bar Pull Ups
    6 Deadlfts
    30 Double Unders
    etc until time runs out
    ℅ Stretch & Roll

    B) Power Clean and Front Squat 3×3

    Pull Ups
    Box Jumps
    Deadlifts (225/155 or 50-60% 1RM)
    ℅ Stretch & Roll

  • The Turkish Get Up

    By Ruth | In Kettlebell | on December 9, 2014

    The Turkish Get Up (TGU) is such an underrated “lift.” It can be a perfect tool to assess an athlete’s strengths, weaknesses, mobility, and symmetry. But for a more advanced athlete, it is a way to demonstrate full body strength.

    Bringing a weight from ground to overhead in one or two movements (ie snatch and clean & jerk) is hard enough to do, but to do it with one arm, multiple planes of movement, and approximately 10 steps (depending on how precise the athlete is), is extremely difficult. As the weight increases, so does the time under tension.

    If you’ve never seen a proper TGU, here’s a great video breaking it down. It’s a bit longer, but he goes into good detail to keep the movement safe and efficient.

    Here are a few videos of difficult TGU’s. While the form may not be as precise as I would expect for your sets, remember this is in the realm of 1RM movement so I would expect some form to give. However, the form still looks pretty darn good considering. Note the hip bridge in the second video!

    WOD 12.09.14

    A. Turkish Get Up (Barbell) 3-2-2-1-1-1

    Row 1k
    30 Strict HSPU
    Run 1k

    c/o GHD Sit Ups 3×10-15

    B. Turkish Get Up (KB) 3-3-3-3
    OR 50′ Yoke Carry, working up to heavy carry

    3 Rounds
    1 Rope Climb
    15 KBS
    10 Ring Dips or 20 Push Ups
    15yd Walking Lunges (with same KB)

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