Tuesday, October 17th

The dunk tank will be at the gym Wednesday, October 25th. The hours of operation are 5am to 7pm but you must reserve your spot by signing up in the gym. I strongly encourage everyone to take advantage of this if you can. You don’t need to be a competitive body builder or elite athlete to benefit from knowing exactly what your body fat percentage is. In order to be successful, we have to track. Financially successful people track finances down to the penny and metrics of health can be tracked the same way. Knowing where your starting from is the first step to get headed in the right direction of where you want to go. 

Whether your goal is to be a competitive athlete or just someone who wants to lose 10 lbs, our number one priority should be a level of leanness. As people become leaner it coincides with other optimal biomarkers or performance levels. Based of your body fat percentage, as it goes down (from 30% to 25% to 20% to 15%)  to a certain degree, we are fairly confident that other biomarkers and performance levels will track along with it. I would bet that your 1 mile run time would also go down. I would bet that your triglycerides, blood pressure, resting heart rate and cholesterol would also go down. Your 1k row time would also improve.  All of these other biomarkers are going to track really nicely with the level of leanness that you are. Imagine how much easier things like toes to bar, pull-ups and muscle ups would be if you were just 15,10 or even 5 pounds lighter. The number one starting point for casual exercisers or competitive athletes should be body fat percentage. 

We try to run this testing quarterly. So the next time we test will be in January. If you haven’t had this test done before then I strongly encourage you to do so. And if you have done it before I encourage you to do it again to ensure your staying on track. 

Adaptive Athlete Casey Acree – Bar Muscle-Ups CrossFit (video)

Performance is in red, Competition is in blue, Links are in green

A) Assault Repeats
Bike 11/8 calories
(Rest 1 1/2 minutes)
Bike 22/16 calories
(Rest 3 minutes)
Bike 33/24 calories
(Rest 4 1/2 minutes)
Bike 44/32 calories
(Rest 6 minutes)
Bike 33/24 calories
(Rest 4 1/2 minutes)
Bike 22/16 calories
(Rest 3 minutes)
Bike 11/8 calories 

Double up on the bikes and keep the rest times as close to perscribed as you can.

Guys try to hold the RPMs between 55-65.  Ladies hold between 43-55 RPMs. Try to hold the same RPM pace throughout all the intervals. Only start with something you think you can hold throughout. 

A) Row Repeats
Row 250m
(Rest 1 1/2 minutes)
Row 500m
(Rest 3 minutes)
Row 750m
(Rest 4 1/2 minutes)
Row 1000m
(Rest 6 minutes)
Row 750m
(Rest 4 1/2 minutes)
Row 500m
(Rest 3 minutes)
Row 250m

Double up on the rowers and keep the rest times as close to perscribed as you can.

Guys try to row all of these intervals between 2:05 and 1:50 Avg/500m pace. Ladies hold between 2:30 and 2:05 Avg/500m pace. These intervals should all be rowed at the same pace. If you row 250m at a 2:05 Avg/500m then you need to hold that on the 1000m as well.

If you know your 2000m time then that is the pace you should try to hold. This ought to be a VERY tough session, so respect the rest intervals.

Phone: 360-219-7173
2020 Borst Ave., Unit 2 Centralia, WA 98531