Monday 11.01.21

Congratulations to our November Members of the Month:

Blythe and Missy Sanders! 

"Half Hour Power Shower"

Sweat
Teams of 2
AMRAP 30:
Max Meter Row

Partners Switch After Completing a Full Round:
5 Burpee Pull-ups
10 Hang Power Snatches (75/55)
15 Box Jump Overs (24″/20″)

Train
Teams of 2
AMRAP 30:
Max Meter Row

Partners Switch After Completing a Full Round:
5 Burpee Strict Pull-ups
10 Hang Power Snatches (75/55)
15 Box Jump Overs (24″/20″)

Compete
Teams of 2
AMRAP 30:
Max Meter Row

Partners Switch After Completing a Full Round:
5 Ring Muscle-ups
10 Hang Power Snatches (95/65)
15 Box Jump Overs (24″/20″)

CV Bulletin
Last week we covered “The 5 Factors of Health.” For short, we’ll call them “5FRx” and let’s re-examine “Eat.” Our nutritional guidelines at Clinch Valley CrossFit come from Michael Pollan’s book “In Defense of Food.” It’s an excellent book, easy read, and also a documentary for you movie watchers. This nutritional concept is for the masses and doesn’t consider someone with very specific goals (gain 10 pounds in 2 months, fuel for 4 hours of training, etc.) For a more detailed approach, contact your coach. For 90% of us, here’s the breakdown:

Eat Real Food: Avoid man-made food-like substances. This means avoiding anything processed, comes in a package, has a long shelf life and a long list of ingredients.

Not Too Much: This can be a little different for everyone based on what works best for the individual athlete’s lifestyle and their goals. It could be counting macros/calories, it could be 3-4 meals per day with no snacking and no seconds, or it could be intermittent fasting. The goal here is to keep intake to levels that support exercise but not body fat.

Mostly Plants: Every meal, including breakfast, should include vegetables. Cover your plate with vegetables then add the rest of the meal. It is important to put emphasis on plants and vegetables because they are often neglected from our diets and have a ton of nutritional value.

Continue Reading Monday 11.01.21

Halloween Throwdown

Clinch Valley CrossFit – CrossFit

CV Bulletin

Our final pillar is Connect.

According to a study conducted at Stanford University, the number one correlate to living a longer and more productive life is having deep, meaningful relationships.

We workout in groups for a reason. It’s magic. It allows us to push further than we thought we could, achieve things we didn’t think were possible, and go harder than we could alone.

Working out and experiencing “suffering” creates better connections than any trust fall or ice breaker exercise ever could. Going through “hell” and then laughing about it after develops irreplaceable bonds.

Push hard with friends in tonight’s workout! Then, follow it up with 30 minutes of conversation and no phones!

’21 Halloween Throwdown [Sweat] (Time)

Teams of 3

For Time: (Time Cap: 40 Minutes)

400 Wall Balls (14/10)

200 Pull-Ups

10,000 Meter Bike

’21 Halloween Throwdown [Train] (Time)

Teams of 3

For Time: (Time Cap: 40 Minutes)

400 Wall Balls (20/14)

100 Strict Chest to Bar Pull-Ups

10,000 Meter Bike

’21 Halloween Throwdown [Compete] (Time)

Teams of 3

For Time: (Time Cap: 40 Minutes)

400 Wall Balls (20/14)

200 Chest to Bar Pull-Ups

10,000 Meter Bike

Continue Reading Halloween Throwdown

Yes Ma’am

Clinch Valley CrossFit – CrossFit

CV Bulletin

Happy Birthday, Mary Jo Mattingly!

With only two pillars remaining, we move between the ears now.

Do we see adversity or opportunity?

When things go “wrong”, when someone leaves, when you lose your job…

Do we see adversity or do we see opportunity?

What seems like something going “wrong” could in fact be life changing and creating space for your life to become better than what you had planned for.

Let’s challenge ourselves to shift our mindset to see opportunities in what we could see as adversities.

Before you even let your thoughts register towards “Well yeah, coach, but this REALLY bad thing happened” perhaps you should give Viktor Frankl’s “Man’s Search for Meaning” a quick read. He survived The Holocaust and later became head of the neurology department of the Vienna Polyclinic Hospital and even established a private practice in his home.

Yes Ma’am [Sweat] (Time)

3 Rounds For Time:

21/15 Calorie Row

15 Deadlifts (155/105)

12 Double Dumbbell Strict Press (35s/25s)

9 Box Jumps (24″/20″)

Yes Ma’am [Train] (Time)

3 Rounds For Time:

21/15 Calorie Row

15 Deadlifts (225/155)

12 Double Dumbbell Strict Press (50s/35s)

9 Box Jumps (30″/24″)

Yes Ma’am [Compete] (Time)

3 Rounds For Time:

21/15 Calorie Row

15 Deadlifts (225/155)

12 Strict Handstand Push-ups

9 Box Jumps (30″/24″)

Deadlift (3RM)

Upon completing “Yes Ma’am” for time, you have until the 22 Minute mark to establish a heavy set of 3.

Continue Reading Yes Ma’am

You Should Go

Clinch Valley CrossFit – CrossFit

CV Bulletin

Our third health factor is sleep. All of our fitness goals rely on our ability to recover and our ability to recover is determined by how much and how well we sleep.

We want to strive to be sleeping 7-8hrs every single night.

Let’s set the goal of sleeping 5% more. . . maybe it’s each week or maybe it’s each month. But making little progress on our sleep can make a huge difference in reaching our fitness goals and overall health!

Right now if you are sleeping 6 hrs a night. . . let’s try for 6 hrs and 18 minutes.

Can you get to sleep just 18 minutes sooner?

18 more minutes a night is 2 hours extra a week. . .8 hours a month. . . that’s a whole extra night of sleep!

Today is Bring a Friend Thursday. Have sleepy friends and co-workers? Well, tell them to get in bed quicker! But make them come do a really awesome partner workout for FREE with you first!

You Should Go [Sweat] (Time)

Teams of 2

For Time:

3-6-9-12-15-18:

Toes to Bar

Kettlebell Swings (35/26)

Burpees

You Should Go [Train] (Time)

Teams of 2

For Time:

3-6-9-12-15-18:

Toes to Bar

Kettlebell Swings (53/35)

Burpees

You Should Go [Compete] (Time)

Teams of 2

For Time:

3-6-9-12-15-18:

Toes to Bar

Kettlebell Swings (53/35)

Burpees

Continue Reading You Should Go

Country Roads

Clinch Valley CrossFit – CrossFit

CV Bulletin

Alright, guys! Health Factor #2 is “Train.” By the way, these are not in any particular order. One could make extremely convincing claims for each of them to be number one or for each of them to be number five. You could think of these as five pillars or columns supporting a building. If any of them falter, the whole structure could weaken (or collapse).

The Power of Measuring Fitness

How do most doctors track your health? Blood pressure, cholesterol, BMI, and glucose. What you do in the gym can also serve as biomarkers of your health. If someone can deadlift 1x their bodyweight, run an 8 minute mile, and do 17 burpees in a minute you hypothesize that their blood pressure, cholesterol, body composition, and glucose are most likely in healthy ranges.

What I am not saying is that if you are fit you do not need to see a doctor. But, what I am saying is measuring your fitness does in fact positively impact your health in a big way. And this is exactly what we are doing when we do Rounds For Time, AMRAPs, EMOMs, 1RMs, and everything in between!

Measurable

Observable

Repeatable

Data

What’s your Deadlift?

Sickness: ½ BW

Wellness: 1-1.5x BW

Fitness: 2x BW

What’s your Mile time?

Sickness: 12+ Minutes

Wellness: 8 Minutes

Fitness: Sub 6 Minutes

How many Burpees can you do in a minute?

Sickness: 5-10

Wellness: 15-20

Fitness: 25-30

Odds are if an athlete can deadlift 1x their body weight, run an 8 minute mile, AND do 15-20 burpees in a minute, their body composition, cholesterol, blood pressure, and glucose levels are healthy too!

Country Roads [All Tracks] (Calories)

AMRAP 10:

1,600 Meter Run

Max Calorie Bike

Rest 4 Minutes

AMRAP 8:

1,200 Meter Run

Max Calorie Bike

Rest 3 Minutes

AMRAP 6:

800 Meter Run

Max Calorie Bike

Rest 2 Minutes

AMRAP 4:

400 Meter Run

Max Calorie Bike

Rest 1 Minute

AMRAP 2:

200 Meter Run

Max Calorie Bike

Continue Reading Country Roads

Machete

Clinch Valley CrossFit – CrossFit

CV Bulletin

Happy Birthday Morgan Webster and Katherine Birkbeck!

Picking up where we left off yesterday, let’s explore the 5 Factors of Health individually this week. Starting with “EAT.” Let’s look at CrossFit’s “Fitness in 100 Words”:

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

The FIRST TWO sentences is “Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.”

Often we check the “Fitness Box” for the day because we work out. But we HAVE to remember that fitness is much more than that. The foundation of our fitness is our nutrition. If we are just showing up to train 1 hour out of the day and neglecting what we do outside of the gym; we are only adhering to 20% of the health prescription. How productive would your job or career be if you only did 1/5 of the work?

Today and everyday, let’s make sure our nutrition is getting the same attention (if not more) as our training.

Machete [Sweat] (Time)

For Time: (Time Cap: 25 Minutes)

1 Round of “Macho Man”

50 Double Unders

2 Rounds of “Macho Man”

50 Double Unders

3 Rounds of “Macho Man”

50 Double Unders

4 Rounds of “Macho Man”

50 Double Unders

5 Rounds of “Macho Man”

50 Double Unders

1 Round of “Macho Man”:

3 Power Cleans (95/65)

3 Front Squats (95/65)

3 Push Jerks (95/65)

Machete [Train] (Time)

For Time: (Time Cap: 25 Minutes)

1 Round of “Macho Man”

50 Double Unders

2 Rounds of “Macho Man”

50 Double Unders

3 Rounds of “Macho Man”

50 Double Unders

4 Rounds of “Macho Man”

50 Double Unders

5 Rounds of “Macho Man”

50 Double Unders

1 Round of “Macho Man”:

3 Power Cleans (135/95)

3 Front Squats (135/95)

3 Push Jerks (135/95)

Machete [Compete] (Time)

For Time: (Time Cap: 25 Minutes)

1 Round of “Macho Man”

50 Double Unders

2 Rounds of “Macho Man”

50 Double Unders

3 Rounds of “Macho Man”

50 Double Unders

4 Rounds of “Macho Man”

50 Double Unders

5 Rounds of “Macho Man”

50 Double Unders

1 Round of “Macho Man”:

3 Power Cleans (135/95)

3 Front Squats (135/95)

3 Push Jerks (135/95)

Continue Reading Machete

Indy 500

Clinch Valley CrossFit – CrossFit

CV Bulletin

Happy Birthday, Danielle Newport!

The 5 Factors of Health Description

Let’s start by defining health. If you were to Google the definition of “health” you would find: “the state of being free from illness or injury” … um, YIKES! Lucky for us, we know that health is much more than that. We want it to be much more than that; we want it to be more than that for ourselves, our families, our friends, our athletes, really everyone. Redefining health and creating healthy humans is most likely the “why” behind everything we do.

CrossFit defines Health as “your work capacity across broad time and modal domains throughout your life.”

Let’s break that down:

Work Capacity: the ability to do physical activity like squatting, lunging, jumping, raking leaves, playing with kids, hiking The Smokies, helping your friends move a couch, etc.

Across Broad Time: be able to exercise for 15 minutes straight, like we often do in most classes. You should also be able to express high doses of power in 10 seconds or less (1 rep maxes). Additionally, let’s have the ability to workout for hours at a time with lower intensity (hiking, biking, etc)

Modal Domains: varied intensities and duration demands like pushing your stuck car, sprinting to your child, playing hours of soccer with your kids, going on that backpacking trip with your grandchildren, etc.

Throughout Your Life: Not just peaking in your 20s but maintaining fitness into your 90s.

Said simply, being able to LIVE your entire life. Not just existing free of disease and injury; but truly living a meaningful life.

So, what are” The 5 Factors of Health” that make this possible?

The way we…

EAT: Real Food, Not Too Much, & Mostly Plants

SLEEP: 7-8hrs A Night; Every Night

TRAIN: 4-6x A Week of Constantly Varied Functional Movements Performed at High Intensity

THINK: Cultivating A Genuinely Positive Mindset

CONNECT: Build, Sustain, & Grow Meaningful Relationships

Rope Climbs (AMRAP – Reps)

Teams of 3

AMRAP 8:

Max Rope Climbs

Indy 500 [Sweat] (AMRAP – Rounds and Reps)

AMRAP 20:

5 Strict Pull-ups

10 Alternating Dumbbell Snatches (50/35)

15 Lateral Dumbbell Burpees

Indy 500 [Train] (AMRAP – Rounds and Reps)

AMRAP 20:

5 Strict Pull-ups

10 Alternating Dumbbell Snatches (70/50)

15 Lateral Dumbbell Burpees

Indy 500 [Compete] (AMRAP – Rounds and Reps)

AMRAP 20:

5 Strict Pull-ups

10 Alternating Dumbbell Snatches (70/50)

15 Lateral Dumbbell Burpees

Continue Reading Indy 500

Step Up 2 The Streets

Clinch Valley CrossFit – CrossFit

CV Bulletin

“We are what we repeatedly do. Excellence then, is not an act, but a habit.” – Aristotle

There are habits we can see, and habits we cannot.

There’s the physical side of habits which are easier to identify. Do we wake up at the same time every day? Do we show up to the gym consistently to train? Do we hold true to the nutrition plan we set out?

What’s more challenging, is to look further inward. And seek out the invisible habits. To reflect on the way we think.

When we missed the lift, what were our immediate thoughts?

When we were cut off by another car merging on I-75, how did we feel?

When the gossip arrived in the break room, what were our first thoughts?

If our thoughts become actions, this must be where we start.

Step Up 2 The Streets [Sweat] (AMRAP – Rounds and Reps)

From 0:00 – 10:00,

AMRAP 10:

20 Dumbbell Box Step Ups (35s/25s) (24″/20″)

6 Renegade Rows with Push-up (35s/25s)

From 10:00 – 20:00,

AMRAP 10:

20 Box Step Ups (24″/20″)

200 Meter Run

Step Up 2 The Streets [Train] (AMRAP – Rounds and Reps)

From 0:00 – 10:00,

AMRAP 10:

20 Dumbbell Box Step Ups (50s/35s) (24″/20″)

6 Renegade Rows with Push-up (50s/35s)

From 10:00 – 20:00,

AMRAP 10:

20 Box Step Ups (24″/20″)

200 Meter Run

Step Up 2 The Streets [Compete] (AMRAP – Rounds and Reps)

From 0:00 – 10:00,

AMRAP 10:

20 Dumbbell Box Step Ups (50s/35s) (24″/20″)

6 Renegade Rows with Push-up (50s/35s)

From 10:00 – 20:00,

AMRAP 10:

20 Box Step Ups (24″/20″)

200 Meter Run

Continue Reading Step Up 2 The Streets

I Love This Bar

Clinch Valley CrossFit – CrossFit

CV Bulletin

Happy Birthday, Amy Powell!

Saturday, October 23rd, is the final day to sign-up your Team of 3 for the Halloween Throwdown. The event is FREE – you just need costumes and two teammates!

I Love This Bar [Sweat] (2 Rounds for reps)

AMRAP 7:

Power Snatches (95/65)

On the Minute:

7 Toes to Bar

Rest 6 Minutes

AMRAP 7:

Lateral Barbell Burpees

On the Minute:

7 Push Press (95/65)

I Love This Bar [Train] (2 Rounds for reps)

AMRAP 7:

Power Snatches (115/85)

On the Minute:

7 Toes to Bar

Rest 6 Minutes

AMRAP 7:

Lateral Barbell Burpees

On the Minute:

7 Push Press (115/85)

I Love This Bar [Compete] (2 Rounds for reps)

AMRAP 7:

Power Snatches (115/85)

On the Minute:

7 Toes to Bar

Rest 6 Minutes

AMRAP 7:

Lateral Barbell Burpees

On the Minute:

7 Push Press (115/85)

Continue Reading I Love This Bar