Monday 1-22-2018

Strength
Snatch Complex
1 Power Snatch + 2 High Hang Snatches (squat)
EMOM x 10 @70+%
WOD
3 minutes Max Burpees
Rest 5 Minutes
7 Minute AMRAP
7 Power Clean 155/105
7 Toes to Bar

WEEK OF 1/22-1/28

Monday
Strength
EMOM x 10 @70+%
1 Power Snatch + 2 High Hang Snatches (squat)
WOD
3 minutes Max Burpees
Rest 5 Minutes
7 Minute AMRAP
7 Power Clean 155/105
7 Toes to Bar

Tuesday
Strength
Press
5X1 @85% +5lbs
-Last set is max effort
WOD
50 Air Squats
50 Cal Row
50 Air Squats
50 KB Swings 53/35
50 Air Squats

Wednesday
Strength
Back Squat
4×8 @70%
WOD
18.0
21-15-9
Dumbbell Snatch 50/35
Burpees over the Dumbbell

Thursday
Open Gym
5:30-6:30 9:30-2:00 4:30-7
Come in to make up a day’s training, work on a skill, or do ROMWOD. As with our normal classes, a coach will be here to help you with your technique and structure your skill/strength training.
Weightlifting Class
12:00 & 4:30 pm

Friday
Strength
Bench Press
5×3 @80%+5lbs
WOD
3 Rounds
10 Thrusters 135/95
20 Pull-Ups
400 Meter Run

Saturday
WOD
With a partner
10 Minutes for a 1RM Snatch
(same bar)
Rest 2 minutes
6 minutes Max Row for Calories
(same rower)
5 Minutes Max KB swings 70/53
4 Minutes Max Push Ups
3 minutes Max Box Jumps
-1 person working at a time
Weight + Reps = Score

Sunday
Strength
Deadlift
3×10 @60%
WOD
5 Minute AMRAP
5 Burpees
10 Wall Balls
Rest 5 Minutes
5 Minute AMRAP
5 Toes to Bar
10 lunges

Sunday 1-21-2018

Strength
Front Squats
6×3 @85%
Every 90 seconds
WOD
4 Rounds
300m Row
20 Kettlebell Swings (AHAP)
10 Goblet Squats

Saturday 1-20-2018

WOD
Memorial WOD for Pierce County Police Officer and CrossFit Yelm Member Daniel McCartney
Teams of 3:
3 Rounds
2,000m Row
14 DB Thrusters 50/35
484 Double Unders
108 Burpees
2,000m Row
18 Deadlifts 225/185
-Split Reps However
2,000+14 Reps=2014, the year he started with Pierce County
34 Reps= The age when he passed
484 Reps= His badge number
108= The date of his passing 1/08
2,000 + 18 Reps= The year of his passing
3 Rounds for his 3 sons left behind

Friday 1-19-2018

Strength
Bench Press
5×5 @70% +5lbs
-Last set is Max Effort
WOD
500m Row For Time
Rest 5 Minutes
5 Rounds
5 Deadlifts 315/225
20 Push Ups

Thursday 1-18-2018

Open Gym
5:30-6:30 9:30-2:00 4:30-7
Come in to make up a day’s training, work on a skill, or do ROMWOD. As with our normal classes, a coach will be here to help you with your technique and structure your skill/strength training.
Weightlifting Class
12:00 & 4:30 pm

Wednesday 1-17-2018

Strength
Back Squat
3×10 @60+%
WOD
10 Minute AMRAP
10 Thrusters 95/65
10 Burpee Box Jumps 24/20

Tuesday 1-16-2018

Strength
Press
5×3 @80% +5lbs
-Last set is Max Effort
WOD
10-9-8-7-6-5-4-3-2-1
Power Clean 155/105
C2B

Monday 1-15-2018

Strength
2RM Thruster
-1 set every 90 seconds
WOD
For time:
30 Calorie Row
30 Burpees
30 Wall Ball Shots
30 Kettlebell Swings 70/53
30 Push Press 115/85
30 T2B

WEEK OF 1/15-1/21

Monday
Strength
2RM Thruster
-1 set every 90 seconds
WOD
For time:
30 Calorie Row
30 Burpees
30 Wall Ball Shots
30 Kettlebell Swings 70/53
30 Push Press 115/85
30 T2B

Tuesday
Strength
Press
5×3 @80% +5lbs
WOD
10-9-8-7-6-5-…..1
Power Clean 155/105
C2B

Wednesday
Strength
Back Squat
3×10 @60+%
WOD
10 Minute AMRAP
10 Thrusters 95/65
10 Burpee Box Jump 24/20

Thursday
Open Gym
5:30-6:30 9:30-2:00 4:30-7
Come in to make up a day’s training, work on a skill, or do ROMWOD. As with our normal classes, a coach will be here to help you with your technique and structure your skill/strength training.
Weightlifting Class
12:00 & 4:30 pm

Friday
Strength
Bench Press
5×5 @70% +5lbs
WOD
500m Row For Time
Rest 5 Minutes
5 Rounds
5 Deadlifts 315/225
20 Push Ups

Saturday
WOD
Memorial WOD for Pierce County Police Officer and CrossFit Yelm Member Daniel McCartney
Teams of 3:
3 Rounds
2,000m Row
14 DB Thrusters 50/35
484 Double Unders
108 Burpees
2,000m Row
18 Deadlifts 225/185
-Split Reps However
2,000+14 Reps=2014, The year he started with Pierce County
34 Reps= The age when he passed
484 Reps= His badge number
108= The date of his passing 1/08
2,000 + 18 Reps=2018, The year of his passing
3 Rounds for his 3 sons left behind

Sunday
Strength
Front Squats
6×3 @85%
Every 90 seconds
WOD
4 Rounds
300m Row
20 Kettlebell Swings(AHAP)
10 Goblet Squats

Sunday 1-14-2018

Strength
Deadlifts
Every 90 Seconds x 6 sets
5 Reps @75%
WOD
For Time:
1,000m Row
Then
4 Rounds
15 Hang Power Cleans 95/65
45 DU

Saturday 1-13-2018

WOD
In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of:
50 Air Squats
40 Kettlebell Swings
30 Shoulder to Overhead (95/65 lbs)
20 Burpees
10 Strict Pull-Ups
Partner A starts with 50 air squats, Partner B then performs 40 kettlebell swings, Partner A then performs 30 shoulder to overhead, Partner B does 20 burpees, Partner A does 10 strict pull-ups, then Partner B does 50 air squats…and so on.
Courtesy of CrossFit Invictus

Wednesday 1-9-2018

Strength
Back Squat
7×2 @85%
Every 90 Seconds
WOD
Power Elizabeth
21-15-9
Power Clean 135/95
Ring Dips

WEEK OF 1/8-1/14

Monday
Strength
Clean Complex
EMOM x 10 Minutes @70%
1 Power Clean + 2 hang Squat Cleans + 1 Jerk
WOD
Nicole-ish
20 Minute AMRAP
400m Run
Max Muscle Ups or C2B or Pull Ups

Tuesday
Strength
Press
5X5 @70% +5lbs
-Last set is max effort
WOD
For Reps:
3 Minutes Max Row for Calories
Rest 1 minute
3 Minutes Max push ups
Rest 1 minute
6 Minutes Max Distance Farmers Carry
-Every 10m = 1 Rep

Wednesday
Strength
Back Squat
7×2 @85%
Every 90 Seconds
WOD
Power Elizabeth
21-15-9
Power Clean 135/95
Ring Dips

Thursday
Open Gym
5:30-6:30 9:30-2:00 4:30-7
Come in to make up a day’s training, work on a skill, or do ROMWOD. As with our normal classes, a coach will be here to help you with your technique and structure your skill/strength training.
Weightlifting Class
12:00 & 4:30 pm

Friday
Strength
Bench Press
5X1 @85%
-Last set is Max Effort
WOD
17.5
10 rounds for time of:
9 thrusters, 95 lb.
35 double-unders

Saturday
WOD
In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of:
50 Air Squats
40 Kettlebell Swings
30 Shoulder to Overhead (95/65 lbs)
20 Burpees
10 Strict Pull-Ups
Partner A starts with 50 air squats, Partner B then performs 40 kettlebell swings, Partner A then performs 30 shoulder to overhead, Partner B does 20 burpees, Partner A does 10 strict pull-ups, then Partner B does 50
-Courtesy of CrossFit Invictus

Sunday
Strength
Deadlifts
Every 90 Seconds x 6 sets
5 Reps @75%
WOD
1,000m Row
Then
4 Rounds
15 Hang Power Cleans 95/65
45 DU

Monday 1-8-2018

Strength
Clean Complex
EMOM x 10 Minutes @70%
1 Power Clean + 2 hang Squat Cleans + 1 Jerk
WOD
20 Minute AMRAP
400m Run
Max MU or C2B or Pull-Ups

Saturday 1-6-2018

WOD
Monster Mash
For time as a 2-person team:
100 Push Jerks, 185/125
90 Box Jumps
80 Ring Dips
70 Kettle Bell Swings, 70/53
60 Front Squats, 185/125
50 Burpees, bar-facing
40 Rope climbs, 15 ft.

Friday 1-5-2018

Strength
Clean & Jerk
EMOM- Heavy for the day
WOD
4 Rounds
30 Cal Row
15 T2B
5 Hang Power Snatch 115/85

Effects of Prolonged Sitting by Karny Jacoby, MD FPMRS

IMG_0781

January 2018
Slate Crossfit Journal Club
Karny Jacoby, MD FPMRS

EFFECTS OF PROLOGNED SITTING
With the publication of the meta analysis in Annals of Internal Medicine looking at the relationship of risk of disease incidence and sedentary time, a new way to look at our lifestyles was introduced. We now have the “sitting is the new hypertension” mantra floating around. Lets look at the original article that ushered in this new concept and some other recent publications…
The paper below references the original article that is often cited by the press and by the standing desk manufacturers to get you to purchase. It is a meta-analysis of 47 articles that met the eligibility criteria on outcomes for cardiovascular disease, diabetes, cancer, and all-cause mortality. In the majority of studies, sedentary times were self-reported, which is a weakness in some of the articles. The gist of the analysis was that “hazard ratios associated with sedentary time and outcomes were generally more pronounced at lower levels of physical activity than at higher levels”. The conclusion was that despite the limitations of the study, that there was the marked heterogeneity in research designs, “prolonged sedentary time was independently associated with deleterious health outcomes regardless of physical activity. This sounds scary so lets look at some newer data…

Sedentary Time and Its Association With Risk for Disease Incidence, Mortality, and Hospitalization in Adults: A Systematic Review and Meta-analysis
Aviroop Biswas, BSc; Paul I. Oh, MD, MSc; Guy E. Faulkner, PhD; Ravi R. Bajaj, MD; Michael A. Silver, BSc; Marc S. Mitchell, MSc; David A. Alter, MD, PhD
Published: Ann Intern Med. 2015;162(2):123-132.

I thought this paper was nicely nuanced in that is stratified how the more frail you are, the more important exercise and reducing sedentary lifestyle is. What they found was that if you are NOT frail, neither exercise nor sedentary lifestyle made a difference in mortality. In other words, for young healthy folks, you can abuse your body for a while until it catches up to you! The deal is that exercise is a habit born of years and its best to get started early in your life…see last months blog for all the positive benefits!

CMAJ. 2017 Aug 21;189(33):E1056-E1064. doi: 10.1503/cmaj.161034.
Association between sedentary time and mortality across levels of frailty.
Theou O1, Blodgett JM2, Godin J2, Rockwood K2.
Author information
Abstract
BACKGROUND:
Sedentary behaviours are associated with adverse health outcomes in middle-aged and older adults, even among those who exercise. We examined whether the degree of frailty affects the association between sedentary behaviours and higher risk of mortality.
METHODS:
In this prospective cohort study, we used data from 3141 community-dwelling adults 50 years of age or older from the 2003/04 and 2005/06 cohorts of the US National Health and Nutrition Examination Survey. Time engaged in sedentary behaviours was measured using uniaxial accelerometers, and frailty was based on a 46-item frailty index. Mortality data were linked up to 2011. We used Cox proportional hazard models to estimate the hazard ratio (HR) of sedentary behaviour.
RESULTS:
We found that for people with low levels of frailty (frailty index score ≤ 0.1), sedentary time was not predictive of mortality, regardless of physical activity level (adjusted HR 0.90, 95% confidence interval [CI] 0.70-1.15). Among people who were vulnerable (0.1 < frailty index score ≤ 0.2) or frail (frailty index score > 0.2), sedentary time was associated with higher mortality only among those who were physically inactive (not meeting the criterion for moderate physical activity) (HR 1.16, 95% CI 1.02-1.33 for the group defined by 0.1 < frailty index score ≤ 0.2; HR 1.27, 95% CI 1.11-1.46 for the group defined by 0.2 < frailty index score ≤ 0.3; HR 1.34, 95% CI 1.19-1.50 for frailty index score > 0.3).
INTERPRETATION:
The effect of sedentary behaviours on mortality varied by level of frailty. Adults with the highest frailty level experienced the greatest adverse impact. Low frailty levels (frailty index score ≤ 0.1) seemed to eliminate the increased risk of mortality associated with prolonged sitting, even among people who did not meet recommended physical activity guidelines.
© 2017 Canadian Medical Association or its licensors.
In the article below, what we see is the added association of quality sleep to the mix of exercise and good diet…

Front Physiol. 2017 Nov 8;8:865. doi: 10.3389/fphys.2017.00865. eCollection 2017.
Improving Cardiometabolic Health with Diet, Physical Activity, and Breaking Up Sitting: What about Sleep?
Vincent GE1, Jay SM1, Sargent C1, Vandelanotte C1, Ridgers ND2, Ferguson SA1.
Author information
Abstract
Cardiometabolic disease poses a serious health and economic burden worldwide and its prevalence is predicted to increase. Prolongedsitting, lack of physical activity, poor diet, and short sleep duration are ubiquitous behaviors in modern society, and all are independent risk factors in the development of cardiometabolic disease. Existing evidence demonstrates that breaking up prolonged periods of sittingis beneficial for cardiometabolic health, however, studies have not controlled for prior sleep duration. This article examines how prolonged sitting and short sleep duration independently contribute to cardiometabolic risk, and how breaking up sitting and obtaining adequate sleep may reduce this risk. We suggest that as prolonged sitting and short sleep duration influence the same cardiometabolic parameters, there is potential for short sleep to attenuate the positive impact of breaking up prolonged sitting with physical activity. Likewise, breaking up prolonged sitting and obtaining adequate sleep together could improve predictors of cardiometabolic disease, i.e., the combined effect may be stronger than either alone. To explore these perspectives, we propose a research agenda to investigate the relationship between breaking up prolonged sitting with physical activity and short sleep duration. This will provide an evidence-base for informing the design of interventions to reduce the burden of cardiometabolic disease on communities worldwide.
KEYWORDS:
exercise; physical activity; sedentary behavior; sitting breaks; sleep restriction

In conclusion, it looks like a steady exercise program starting from at least before middle age (when is that anyway??) combined with healthy eating and good sleep hygiene will reduce your cardiovascular risk and all cause mortality…so, Slate Crossfitters, lets have a great new year and do some WOD’s together!

Karny

Thursday 1-3-2017

Open Gym
5:30-6:30 9:30-2:00 4:30-7
Come in to make up a day’s training, work on a skill, or do ROMWOD. As with our normal classes, a coach will be here to help you with your technique and structure your skill/strength training.
Weightlifting Class
12:00 & 4:30 pm

WEEK OF 1/1-1/7

Monday
Closed

Tuesday
Strength
Press
5×1 @85%
Last set is max effort
WOD
3 rounds for time of:
Run 800 meters
275-lb. deadlifts, 15 reps
15 handstand push-ups
-CrossFit.com

Wednesday
Strength
Back Squat
6 x 4 @80%
Every 90 Seconds
WOD
For time:
40 Wall Ball Shots (20/14 lbs to 10′)
20 Pull-Ups
30 Wall Ball Shots
15 Pull-Ups
20 Wall Ball Shots
10 Pull-Ups
10 Wall Ball Shots
5 Pull-Ups

Thursday
Open Gym
5:30-6:30 9:30-2:00 4:30-7
Come in to make up a day’s training, work on a skill, or do ROMWOD. As with our normal classes, a coach will be here to help you with your technique and structure your skill/strength training.
Weightlifting Class
12:00 & 4:30 pm

Friday
Strength
Clean & Jerk
EMOM- Heavy for the day
WOD
4 Rounds
30 Cal Row
15 T2B
5 Hang Power Snatch 115/85

Saturday
WOD
Monster Mash
For time as a 2-person team:
100 Push Jerks, 185/125
90 Box Jumps
80 Ring Dips
70 Kettle Bell Swings, 70/53
60 Front Squats, 185/125
50 Burpees, bar-facing
40 Rope climbs, 15 ft.

Sunday
Strength
Fronts Squat
6×5 @75%
Every 90 seconds
WOD
For Time:
50 Walking Lunges with the heaviest kettlebells/dumbbells you can handle
50 Sit-Ups
40 Walking Lunges
40 Sit-Ups
30 Walking Lunges
30 Sit-Ups
20 Walking Lunges
20 Sit-Ups
10 Walking Lunges
10 Sit-Ups

Tuesday 1-2-2017

Strength
Press
5×1 @85%
Last set is max effort
WOD
3 rounds 
Run 800 meters
275-lb. deadlifts, 15 reps
15 handstand push-ups
-CrossFit.com