CrossFit WOD, July 17, 2018

Tuesday

Warm-up
Warm-up
Dynamic
– Lunges
– High Knees
– Butt Kickers

BB Warm-Up
– DL
– HPC
– FS
– PP

Metcon
Josie
Deputy U.S. Marshal Josie Wells, 27, of Harleston, Mississippi, was killed in the line of duty on March 10, 2015. Wells began his career with the Marshals Service in January 2011 and was assigned to the Southern District of Mississippi in September 2014.

For time, wearing a 20-lb. vest:
1-mile run
Then, 3 rounds of:
30 burpees
4 power cleans
6 front squats
Then, 1-mile run

Men: 155 lb.
Women: 105 lb.

CrossFit WOD, July 16, 2018

Monday WOD

Warm-up
Warm-up
Row 500m

2 Rounds
– 10 Ring Rows
– 10 PVC Pass Throughs
– 5 Kang Squats w/ Sotts Press (PVC)
– 10 Hollow Rocks
– 10 Supermans

Strength
Snatch (3 Snatches E2MOM for 14 min – Ascending)
– DOES NOT NEED TO BE Touch-and-Go

– Can Drop and QUICKLY Re-Grip

Metcon
Metcon
9-15-21
– Chest to Bar Pull Ups
– OH Squat 95/65

Coaches Corner: Managing Diabetes as a CrossFitter by Kelley

You are Diabetic and You CrossFit?

I am an athlete. I am also a Type 1 Diabetic. Too often at competitions or other CrossFit events people are shocked or in awe that I am a diabetic and can do CrossFit. And that is exactly the reason why I do it.  For me, diabetes is not my identity, but rather a part of what has made me a better person and stronger athlete.

My Diagnosis

I was diagnosed at 6 years old and began using an insulin pump at the age of 8. Having been diagnosed this young contributes to me being comfortable taking risks and activities regarding the roller coaster of blood sugars. It’s a game of trial and error in all honesty and it takes time to figure out what works and what doesn’t.

Managing My Diabetes while CrossFitting

I started CrossFit in 2013 when I went into college and decided I needed to do something extracurricular in my life. It was exactly what I was looking for since I had done sports all my life. My first box was great regarding my diabetes and not micromanaging my health because their owner was also a Type 1 diabetic. It was great knowing I could do this type of sport at this intensity level and was not alone in the uphill battle. This coach and I talked about what to eat before and after workouts, how hormones affect blood sugars while working out, and ingredients in supplements that could affect our blood sugars.

In a non-diabetic’s body, adrenaline is produced during CrossFit style workouts which naturally raises the blood sugar, to prepare for the fight or flight syndrome ideally. That is, if you are going to stay and fight or run away. Being a diabetic, it raises our blood sugar in a non-calculable and unexpected manner. If we give insulin to correct the high blood sugar, the adrenaline wears off and can potentially lead to a low blood sugar. A normal person’s body is able to know when the adrenaline has worn off and can then adjust its own insulin output levels.

Figuring Out How to Incorporate Supplements

Pre-workout or post workout ingredients that can cause blood sugar fluctuations are high amounts of caffeine, insulin mimetics, and adaptogens. According to Diabetic Muscle and Fitness magazine, these supplements are dangerous to a diabetic in high doses and frequency, not necessarily short term use. First, caffeine is a natural stimulant and increase adrenaline and stress hormones which amplifies the stress hormones and cortisol your body is already producing during high intensity training or stress in general, therefore; raising the body’s blood sugar. Next, insulin mimetics such as alpha lipoic acid which are popular in creatine supplements and fat burners. This ingredient amplifies the effect of insulin and essentially creates an overdose of insulin. Finally, adaptogens such as melatonin which help with sleep. These ingredients can make a diabetic unaware they are having a low blood sugar in the middle of the night and that is very dangerous to our health.

Overcome and Acheive

All in all, diabetes is a science. I have been luckily and had many good mentors along the way and have honed in my insulin intake while working out ratio. Being an athlete and diabetic is difficult but it forces me to be more aware of my body and how it reacts to things. Be not ready to rest, but ready to fight.

CrossFit WOD, July 14, 2018

Saturday WOD

Warm-up
Warm-up
Coach’s Choice

Metcon
Metcon
20 Min AMRAP

In Teams of 2:
– 30/21 Cal – Bike/Ski/Row
– 60 DB Snatches (50/35)
– 30/21 Cal – Bike/Ski/Row
– 200m Run w/ Wall Ball 20/14

Both athletes carry WB on run.

CrossFit WOD, July 13, 2018

Friday WOD

Warm-up
Warm-up
Run 400m

2 Rounds:
– 10 PVC Around the Worlds (ea direction)
– 10 Banded Pull Aparts
– 10 Air Squats
– 3 Wall Walks
– 10 Good Mornings

Strength
Push Press (3×4 – Ascending)

Metcon
Metcon
4 Rounds for Time:
– 15 KB Swings (53/35)
– 20 KB Goblet Squats (53/35)
– 25 Abmat Sit-Ups

CrossFit WOD, July 12, 2018

Thursday WOD

Warm-up
Warm-up
Row 500m

2 Rounds:
– 10 Single Leg Deadlifts (ea leg)
– 10 Ring Rows
– 10 Banded Good Mornings
– 10 Yoga Push Ups

Metcon
Roy
5 Rounds for time of:
15 Deadlifts, 225#
20 Box Jumps, 24"
25 Pull-ups
In honor of Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, was killed in action on July 8th, 2009

CrossFit WOD, July 11, 2018

Wednesday WOD

Warm-up
Warm-up
500m row – last 100m – no leg drive – hips and arm finish only

Mobility
– Twisted Cross
– Pigeon/Spiderman

2 Rounds –
– 10 PVC Pass Throughs
– 10 Good Mornings
– 10 PVC OH Squats

Group Burgener Warm-Up

Strength
Hang Squat Snatch + Snatch (12 min to find heavy single of complex)

Metcon
Metcon
10 min AMRAP:
– 20 Burpees
– 15 Snatches (75/55)
– 15 Burpees
– 15 Snatches (105/75)
– 10 Burpees
– 15 Snatches (135/95)
– 5 Burpees
– Max Reps Snatches (165/115)

CrossFit WOD, July 10, 2018

Tuesday WOD

Warm-up
Warm-up
Run 400m

3 Rounds:
– 5 Inch Worms
– 10 KB Swings
– 15 Air Squats
– Samson Stretch

Metcon
Metcon
3 Rounds for time:
– 20/14 Cal – Air Bike/Ski
– 75 Double Unders
– 20 DB Front Rack Lunges (50’s/35’s)
– Rest 1 min between rounds

Midline
Metcon
Alternating Tabata
6 Rounds – 12 min total
– Hollow Rocks
– Superman Holds

CrossFit WOD, July 9, 2018

Monday WOD

Warm-up
Warm-up
Run 400m

3 Rounds:
– 5 Kang Squats
– 7 Yoga Push Ups
– 10 Ring Rows

Strength
Front Squat (12 min to establish 3RM for day)

Metcon
Metcon
AMRAP 16 minutes of:
3 Pull-ups, strict
6 Push-ups, Hand-release
9 Wall Ball Shots, 20/14

CrossFit WOD, July 7, 2018

Saturday WOD

Warm-up
Warm-up
Coach’s Choice

Metcon
Metcon
For Time:
In teams of 2:

45 Snatches (135/95)
15 Muscle-ups
45 Clean & Jerks (135/95)
15 Muscle-ups
45 Thrusters (135/95)
15 Muscle-ups

Inspired by CompTrain’s "Van Damme"