The end of our nutrition series…for now. Until I think of more crazy healthy eating stuff to talk to you about. I figured after writing 7 posts about it all, you must be pretty bored of listening to me talk about it anyway. So, the best thing I can do is let someone else, even more educated on the topic, come and talk to the Ruya crew. If you’re interested in nutrition at all, what you are putting in your body, why you feel the way you do, how to fuel pre-post CrossFit or other sports, and how nutrition can help you achieve ANY of your goals, I am bringing Craig in from Max Muscle to come and talk to you on Saturday. As I have said before, Craig is an absolute expert on the topic. He has done wonders for my recovery and fueling as an athlete. And that isn’t pushing product…its learning what to eat and when. He will be in on Saturday from 10-11. Which means, we will be honoring our fallen heroes for Memorial Day from 9 to 10. So, all you 10 o’clock Saturday people, wake your ass up early and get here at 9. Show your patriotism and sacrifice.
These are not the things you should be eating….
Skill: HSPU’s and Handstand Walks
If you are not close to getting our HSPU, work on Push ups, and handstand against the wall
12 Box Jumps (24, 20)
13 Push Ups
I think everyone who walked in the door hit a PR this week. Can you believe that?!?!?! Everyone who walked in the door hit a PR! That is insane. Whether it was on a lift, Jackie, or hitting more consecutive pull ups than they ever have, everyone hit a PR! How fucking cool is that! Saturday proved to be super difficult with enough hand tears to feed dracula but that is when the goals on pull ups were achieved. Even Coach hit a PR this week! Shannon hit 21 unbroken and Kevin hit 30 unbroken this week. Which, to me, means there is bound to be improvements on Fran and Jackie times. Oh yeah…and Nate graduated high school on Sunday!! He brought his dad in on Sunday morning and did Filthy 50 to feel good about the day. Nothing like a 30 minute WOD to set you up for the day.
This was also the first weekend of CrossFit Regionals!!! Get all you can handle here! Now that we had a good showing on Sunday to make up their Jackie, I can start posting some names on the Regional Board…to get this competition going!!
Strength: LBBS 5×2
20 Hollow Rocks
15 Goblet Squats (24, 16)
Thanks to Jon for posting on the blog. Jon’s been great about getting his swim time in (his main sport) and seeing the connect between building some strength and endurance in CrossFit. If you have ever been in a WOD with Jon, its pretty evident by looking at his face that he is trying so hard to learn and remember the movements in here. My hats off to him. Plus, he realizes that the blog can be like a digital workout log. He got home from Jackie, and posted his time. That way, when it pops up again (because you know it will), he will be able to do a simple search for Jackie and he will know his previous time.
“Jon H here. Jackie, even at my ‘freshman/beginner’ pace, was a deceptive killer. By the time we got to the pull-ups, my arms gave out. Every time something like this happens in Ruya crossfit I remind myself how much time I wasted in the gym reading my phone between half-hearted dry land sets. 11 minutes of Jackie = a week of (swimmer’s) dry land training in the gym! Thanks, Brian.”
Also, Kevin does some work with the Mountain Bike Alliance here in town. They are going to have their annual national trails day on June 1st. You need to meet some athletically-minded people in Boulder, eat some great food off the food trucks in town, or get some time with a pick axe, then this is going to be a good day! Kevin is a team leader….so use your pick axes wisely…shoot for the achilles!
Trails Day Sign Up
There is a Wyoming CrossFit Open in Cheyenne. Should be pretty big. Super nice guys up at CrossFit Frontier. Check out the site and there is a link for weights and movements too. Click here mo fo
hmmmmmm…..I’m not telling you….get your butt in the door.
The only thing I am going to say is you should buy some tape if you don’t have any yet.