Know Yourself
We have open spots for the Red Rock Relay September 9-10! Do you want to run with your fellow Olympians and see the all of the amazing scenery southern Utah has to offer? Andy will be team captain and is looking for a few runners. Here is an informative video to help explain it to your colleagues! Give us a call or email jeremy@crossfitmtolympus if you want to run!
5 Rounds of:
400 meter Run
30 Box Jumps (20″/24″)
30 Wallball Shots (14/20#)
Dr Andy says lift heavy:
At CrossFit Mt Olympus we lift heavy things. In order to become stronger, you need to go HEAVY. Performing heavy weightlifting like squats, deadlifts, or presses shocks your body into action, driving the physical adaptations to prepare you for future heavy events, aka, makes you stronger. This is done by the effects of three specific hormones: Testosterone, Growth Hormone, and Insulin-like Growth Hormone.
We have all heard of Testosterone. This is the steroid most commonly associated with beefy weightlifters. The term steroid refers to its chemical composition (your body is full of steroids). The release of this hormone has the greatest effect on protein synthesis, which leads to muscle growth. This hormone also enhances the effects of Growth Hormone and Insulin-like Growth Hormone
Growth Hormone and Insulin-like Growth Hormone do virtually the same thing, and are appropriately named, since they build muscle. The presence of these hormones also leads to increased fat burning.
To maximize muscle growth, and get stronger, all three hormones are required. Guess what induces the body to increase production of all three… lifting HEAVY! When you lift heavy weights (or even sprint as hard as possible) the central nervous system puts the body on full alert. The central nervous system notifies the hypothalamus in your brain which then begins hormone production in the pituitary gland. The pituitary gland makes a chemical messenger that turns on testosterone synthesis. The pituitary gland also produces Growth Hormone. Growth Hormone travels to the liver, where synthesis of Insulin-like Growth Hormone is turned on. You now have the triple threat for muscle production.
It is important to go as heavy and you can. Your central nervous system will not even bat and eye at light weights. You need to shock your body.
The last part of maximizing muscle growth is recovery. Lifting heavy every day or not getting enough sleep will lead to cortisol formation. Cortisol is a hormone that breaks down protein in response to stress. You can’t get stronger when you are breaking down muscle. There is also an added benefit of sleep. Growth Hormone is most effective at building muscle and burning fat when you are asleep.
In today’s workout, go as heavy as you can and you will be amazed at what you can do next time.
1-1-1-1-1-1-1
Overhead Squats
Kai recovering from an intense WOD!
We would like to proudly welcome our newest member, Kai Johnson! Kai was so excited to start doing CrossFit that he came nearly 7 weeks early. His daily workouts mainly involve trying to empty a bottle for time, which he has to scale as he develops endurance and usually falls asleep before finishing. Once he can regularly finish these workouts without scaling he gets to come home.
Jeremy and Stacy would like to thank everyone for the well wishes and understanding as we take care of the little guy while he’s in NICU. His nurses at the UofU NICU have been amazing and are getting him ready to climb Mt Olympus!
5 Rounds of:
15 Deadlifts (125/185#)
15 Toes to Bar
How do you stay fit while travelling? There are a number of workouts you can with little to no equipment. Get creative! Are you camping? There is a wide variety of heavy stuff available to pick up. Find some steps and run up them. Push-ups, air squats, and sit-ups can always be done. With a little effort, you can find somewhere to do pull-ups and dips. You can always run.
Let us know when you are travelling and we can send you with some workouts to do on the road.
Hawk demonstrates the CrossFit use of a translator at Machu Picchu
4 Rounds:
25 Medicine Ball Cleans
50 Double-unders
ISR-CrossFit Kids Initiative from Infant Swimming Resource on Vimeo.
CrossFit Kids and Infant Swimming Resource (ISR) are working together to “Prepare Children for the Unexpected.” ISR’s Self-Rescue™ lessons are part of a one of a kind drowning prevention program that provides infants and young children with the opportunity to learn the skills to survive in the water!
Through this unique initiative, many more families will have access to the safest survival swimming lessons in the world. These lessons will work to empower their children with ISR Self-Rescue skills – building a foundation for a lifetime of safety, fun and fitness in the water. For more information about the program visit the ISR/CF Kids site.
Shoulder Press
5-5-5-5-5
then
100 m Prowler Push (50/90#)
While visiting the Ring o’ Brodgar on Orkney Island north of Scotland, Turbo made an important archeological discovery–the neolithic Orkadians were actually CrossFitters!
There has been much debate about the purpose of neolithic circle henges. The REAL purpose of the stone henges becomes quickly apparent to a CrossFit coach. Here we have two examples ANCIENT CrossFitters–Turbo on his 40th Birthday doing a WOD at a CrossFit gym built between 2500-2000 B.C.
30 Snatches for time (95/135#)
Today we highlight the first non-profit to benefit from your Fight Gone Bad fundraising efforts.
The Special Operations Warrior Foundation was founded in 1980 to provide support and assistance to the U.S. Armed Forces special operations community, which includes:
There are two major aspects to the Foundation’s mission:
If you are serving in the U.S. military special operations community, and you lose your life in an operational mission or training accident, the Warrior Foundation will provide a full college education to your surviving children.
If you are severely wounded while deployed, the Warrior Foundation will provide immediate financial assistance and support to ensure your loved ones can be at your bedside during your recovery.
While the Foundation has bestowed college scholarships since 1980, they began providing financial support to wounded special operators in 2005.
Although there are other charitable organizations that give financial aid to wounded personnel and their families, SOWF saw a need for immediate financial assistance. Therefore, the Foundation provides $2,000 in cash to families of special operations personnel hospitalized with severe wounds; which the recipient(s) may use for travel, child care, food and lodging.
Back Squats
5-4-3-2-1-1-1
Thanks to Holly, several of you brought in paleo recipes you have used this week. Lisa brought in amazing Paleo Pumpkin Muffins made from a recipe on www.paleoplan.com.
Want to do what Lisa can do? Do what Lisa Does!
Ingredients:
1½ cups – Almond Flour (Used Bob’s Red Mill (940cal)
3/4 cup – Canned Pumpkin (60cal)
3 large Whole Eggs (215cal)
1 tsp – Baking powder
1 tsp – Baking soda
½ tsp – Ground Cinnamon
1½ tsp Pumpkin Pie Spice (5cal)
1/8 tsp – Salt
1/4 cup – Honey (250cal) (optional)
2 tsp – almond butter (66cal)
5 whole almonds (or some sliced almonds)
Instructions:
© 2009-2011 Paleo Plan. All Rights Reserved.
As many rounds as possible in 20 minutes of:
4 Manmakers
5 Pullups
6 Kettlebell Swings
Yesterday we witnessed some amazing feats of athleticism. The workout called for higher than normal box jumps (24″ for women and 36″ for men). A number of people took the challenge and set personal records for box jumps.
YOU INSPIRE US!
4 Rounds of
5 Back Squats
5 Shoulder Press
Record weights for each round
Holly took the lead on bringing paleo treats yesterday. To prime the pump here is a recipe we made recently. Send yours and we’ll post them.
2 fillets (whole side, with skin on) about 3 pounds salmon or steelhead
Juice from 1 lemon
1/4 t Salt
Freshly ground pepper
2 cloves minced garlic
2 t fresh Rosemary leaves, finely chopped
1 bunch Fresh basil cut into thin strips
Olive oil
Preparation:
Baking:
Bake the salmon at 400° F for 16-18 minutes and let rest a few minutes before serving.
Serve with veggies. We just used a bag of prepared stir-fry veggies cooked in olive oil with soy sauce.
5 Rounds of:
5 Box Jumps (24/36″)
5 Dips
5 Overhead Lunges (25/45#)
