3.8.19

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WORKOUT 19.3

For time:

200-ft. dumbbell overhead lunge 50 dumbbell box step-ups

50 strict handstand push-ups 200-ft. handstand walk

Time cap: 10 minutes

VARIATIONS

Rx’d: (Ages 16-54)

Men use 50-lb. dumbbell, 24-in. box Women use 35-lb. dumbbell, 20-in. box

Scaled: (Ages 16-54)

Men use 50-lb. dumbbell and 24-in. box, perform front- rack lunges, 5-in. elevated strict HSPU and bear crawl Women use 35-lb. dumbbell and 20-in. box, perform front-rack lunges, 5-in. elevated strict HSPU and bear crawl

OVC "OPEN" Performance Challenge Returns in 2019!

As we begin to gear up for the 2019 CrossFit Games Open we are excited to announce the return of our OVC "OPEN" Performance Challenge!

This team based challenge will be scored with points being awarded on the basis of nutrition, attendance, performance, and Open participation.  


  • 3 WOD's will be tested during Week 1 and then performed again near the end of this year's Open to compare performance improvement.

  • Nutrition and body composition will be measured by utilizing 5 Star Nutrition's InBody Machine.

Points will be awarded to each athlete per team based on the following:

-  1 point per pound weight loss

-  1 point per percentage body fat loss

-  1 point per class attended during challenge

-  2 points per rep improvement on tested WOD's

-  5 points per successfully completed and submitted Open WOD

-  10 points per CrossFit Open Registration

-  10 points per CrossFit Judges Course Participation

-  Weekly "BONUS" Point Opportunities Announced


A cash prize will be awarded to the winning team, with additional prizes awarded for top performers and weekly throughout the Open.  

The best news of all is that this challenge will be completely FREE!

More details will be announced as we get closer to the start but for now please sign-up at the box or via the link below and commit to starting your year off on the right foot.

Moving Beyond The 2018 Open...

As the excitement fades from the 2018 CrossFit Games Open, we are left with the true test of your fitness and your determination. The Work...

Over the past five weeks, we have been thrown through some of the most difficult workouts of our fitness journey and have each triumphed and struggled in our own respective ways. 

Whether it was Mark getting his first pull-up in 18.3, Apryl getting her first ring muscle-up, Kim and Joe taking time out of their vacation to drop-in and complete 18.2, Adam completing the entire Open RX, or many of the other successes our community has accomplished, we are amazed each day at the motivation and determination of our athletes.

The challenge now is to acknowledge the triumph but fully embrace the struggle. It will not be fun and at times you will doubt yourself, but if you set your sights on the goal and show up each day you will succeed.

Remember that you are not in this alone and that through a community of fitness, we can accomplish anything. The community that YOU have developed over the past weeks, months, and years is something we are truly at a loss for words over. 

We can and will accomplish our goals over this next year, both individually and as OV CrossFit. Thank you all for bringing such excitement to this year's CrossFit Games Open... Now let's get to work on 2019!

1.24.18

Today we are celebrating the 2018 CrossFit Games Open by completing Open Workout 18.0! 18.0 was programmed by Dave Castro last week as a teaser of what’s to come.  Make sure to register for this years Open by visiting Games.CrossFit.comShare yo…

Today we are celebrating the 2018 CrossFit Games Open by completing Open Workout 18.0! 

18.0 was programmed by Dave Castro last week as a teaser of what’s to come.  Make sure to register for this years Open by visiting Games.CrossFit.com

Share your favorite Open memory with us today on Facebook or Instagram and let us know what you are looking forward to this year! #OVC2018OPEN

WOD

Strength Accessory

4x5 DB Squat Snatch

**If athlete is unable to perform movement, perform 5x3 Turkish Get-ups

Metcon

Open 18.0

21-15-9

DB Snatches @ 50/35

Over the DB Burpees

Nutrition - OVC "OPEN" Performance Challenge

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When we originally came up with the idea for this year's OVC "OPEN" Performance Challenge, one element discussed in depth was the idea of nutrition to fuel performance.

To each individual this means something completely different, which is why a winner will not be determined solely on body composition, but more on how their nutrition, dietary changes, and dedication in the gym impacts their overall CrossFit performance.

The second thing we discussed is why we have chosen to make this challenge Free to any member wanting to participate.  If you have money to spend and want to seriously commit to this challenge, it should be spent on educating yourself properly on what your nutritional needs are spending the money needed on quality food, vitamins, and supplements to achieve it.

What we offer below is a guideline to get you started.  Want more information? Ask.

Just as we cannot make you choose to show up for a workout, we cannot control what you choose to put in your body each day.  You need to make that decision because you want to see results and you want a better and healthier future.


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Overview

To do CrossFit and ignore nutrition is similar to driving a new sports car with a hundred year old engine that is burning oil and on its last breath.  What gives us the results we desire in both performance and physical appearance is paying detailed attention to what our body needs and how to fuel it properly.  

CrossFit Founder and CEO Greg Glassman described this focus on diet and nutrition by saying, "Finely tuned, a good diet will increase energy, sense of well being and acumen, while simultaneously flensing fat and packing on muscle. When properly composed, the right diet can nudge every important quantifiable marker for health in the right direction.  Diet is critical to optimizing human function.”

It is no surprise based on this statement where nutrition's place is on the theoretical hierarchy of development.  Without placing a primary focus on nutrition, you will never accomplish what you desire in the performance elements of the pyramid.  


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Educate Yourself

Most of you by now have likely heard of someone counting macros at the gym.  In the simplest terms possible this means that they are tracking how many grams of carbohydrates, protein, and fats they put into their body daily.  

Dr. Barry Sears placed great attention to this macros concept when creating The Zone Diet.  Although we could go into great detail about the Zone Diet and why we recommend it as a way to start yourself towards healthier nutrition habits, it makes much more sense for you to click the link below, purchase a copy of his book, and educate yourself on what and why this will help you:


Start Measuring & Start Tracking.  

To begin to realize what you've been eating, how it's not doing good things for your body, and what to do to get on the right track there is only one place to start: Start Measuring & Start Tracking Today!

Don't wait for the challenge to "officially" start to do this but begin the process today while you read and learn more about macros and The Zone Diet.  

Purchasing a scale similar to the one linked here will be a great start.  It doesn't have to do anything fancy like play music or flash lights... It just needs to weigh food.  

Your most important tool will be to download the app My Fitness Pal for your smartphone.  This app provides a single database with which you can log and record all of your food consumption and get detailed data regarding calories, macros, and your bodies needs.  

Once you have decided how many blocks or macros your body needs these two tools will be indispensable.  


Supplements Don't Do Everything

We mentioned this in our last post but feel it's an important topic to bring up again.  As with anything you put in your body we recommend you do your research or ask someone you trust before purchasing any type of vitamin or supplement.  Supplements are just that: Supplementation's to your diet that should not be relied upon or used daily with the expectation that they will completely change your appearance or performance.   

If you think that taking anything that says you can lose 15 pounds in 15 days sounds remotely healthy for your body we need to have a serious conversation.  


There Are More Options Outside Zone & Macros

Even though we have primarily highlighted The Zone Diet and macros based nutrition plans, these are not the only option when it comes to selecting a diet plan that works for you.  Check out the following books and resources for information on additional options that may be more appealing to you:

The Paleo Diet

The Paleo diet is the healthiest way you can eat because it is the ONLY nutritional approach that works with your genetics to help you stay lean, strong and energetic! Research in biology, biochemistry, Ophthalmology, Dermatology and many other disciplines indicate it is our modern diet, full of refined foods, trans fats and sugar, that is at the root of degenerative diseases such as obesity, cancer, diabetes, heart disease, Parkinson’s, Alzheimer’s, depression and infertility.

The Whole 30 Program

Certain food groups (like sugar, grains, dairy and legumes) could be having a negative impact on your health and fitness without you even realizing it. Are your energy levels inconsistent or non-existent? Do you have aches and pains that can’t be explained by over-use or injury? Are you having a hard time losing weight no matter how hard you try? Do you have some sort of condition, like skin issues, digestive ailments, seasonal allergies, or chronic pain, that medication hasn’t helped? These symptoms are often directly related to the foods you eat—even the “healthy” stuff. So how do you know if (and how) these foods are affecting you?

Strip them from your diet completely. Eliminate the most common craving-inducing, blood sugar disrupting, gut-damaging, inflammatory food groups for a full 30 days.


Have Fun & Ask Questions If You Need Help

At the end of the day eating healthy to fuel your body does take some serious thought and work, but once you know how, it becomes easy and second nature. 

Have fun and remember why you are doing this challenge and why you do CrossFit.  We are striving to prepare our body for what life throws at it and combat disease in order to live a happy and healthy life.

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If you don't feel comfortable doing this alone always remember that your coaches are here for you to answer questions or help create a nutrition plan that works for you.  Additionally, if you are interested in fully committing to your nutrition and want to be held accountable, we would recommend you spend your money on a nutrition coach.  We have a close relationship with fellow CrossFit athlete and nutrition coach Frank Mastroianni and believe his company Activeworks Nutrition can provide you with a superior service geared towards your personal goals and needs.  


Don't forget to complete your body composition before January 15th @ 5 Star Nutrition in St. Clairsville, OH!  Performance test check-in's will begin next week!

As always if you have any questions or concerns feel free to talk to Paul & JR, or email info@ovcrossfit.com!