Tuesday, August 31, 2010

Posted by on Aug 31, 2010 in WOD | 9 comments

Start with mobility challenge below. We will do a before and after evaluation of your range of motion.

Watch this video by KStar

Then we ask “Annie are you ok??”…. and the answer is…. CFSJ style

15 ~ 12 ~ 9

  • Rowing (Calories)
  • Thrusters (95#/65#)
  • Sumo Deadlift High Pull (70# KB/ 45# KB)
  • Burpees
  • Med Ball Cleans (20#/14#)
  • Wall Balls (20#/14#)

Post time and comments

Tip Type: Nutrition

Iron – Did you know……..

Iron deficiency is one of the more common nutritional shortfalls in North America. The problem affects women and it’s likely to occur during only a few stages of life, when the body’s demand for iron increases. About 70% of the iron in the body is found in the red blood cells. Iron is an essential component of hemoglobin, the protein that gives blood it’s red color and carries oxygen to all the cells. Iron is also essential to the formation of myoglobin, which stores oxygen in muscles to provide energy for muscle contraction. Several enzymes and proteins in the body also rely on iron.

The initial stage of iron deficiency usually produces no symptoms. However, even milk iron deficiency can cause irritability in infants and hinder learning and problem-solving capacity in children. Anemia, with its accompanying fatigue and weakness, is the ultimate consequence or iron deficiency. In this disorder, there is a decrease in the number of red blood cells circulating in the body, or a below normal hemoglobin content. It reduces the amount of oxygen delivered to the cells. (Wellness foods A to Z, Sheldon Margen, M.D and the Editors or the UC Berkeley Wellness Letter)

Vitamin C will help your body absorb and retain iron. When eating foods high in iron; have some fruits like apples, kiwis, oranges, grapefruits and green vegetables. Do not eat spinach, tomatoes, rhubarb or chocolate as they are high in oxalic acid; a substance that inhibits your body’s ability to absorb iron.


  1. 18:52 @ 6 AM, not bad.

  2. Yikes! Did worse on this one than I was expecting – room for improvement!

    Wall Balls: 16lbs (20lbs were all required for Med Ball Cleans)
    SDHPs just wrecked me (one of my goats):
    70lb KB / 50lb KB / 60lb KB

    Time: 21:01

  3. This is actually a very tough workout. I got 19:08

    Thrusters are a killer.

  4. Forgot….did Strength first:
    Press 5R @ 80%
    Warmup: Dowelx5, Dowelx5, Barx5, 65×3, 85×2
    Work: 110×5

  5. I don’t envy you guys doing this WOD in this heat. Looks like I’ve missed some good ones. Greg are you following a program for your strength work or are you just making a point of working on certain lifts? I’d like to start doing strength work most days and was wondering what you were doing for it.

  6. Hey Ben – the heat today wasn’t as bad as yesterday but still hot enough!

    For the strength stuff, I’ve basically bastardized the Starting Strength program and tweaked a few things based on the kind of WODs Mike & Amy beat us up with 🙂 Jon and I came up with it a few months ago but we got off track and I’ve recently made a point to come back to it. Rather than throw it all out here, I’ll pop in for an evening WOD this week (likely on Friday evening) and I can show you what I have. It’s not special and I have no idea if it’ll be effective or not, but I’m giving it a shot.

  7. Awesome, sounds great. I’ve been toying with the idea of doing the CF Football strength WOD’s but they are pretty intense, especially mixed in with the sadistic stuff we are doing, so that sounds like a much better starting point. I’ll be back Thursday evening and will be there Friday for sure. Thanks a bunch.

  8. 17:56

    Wall ball with 16lb. because 20s were used for med ball cleans
    SDHP 60/70/60
    Thrusters was a whiny bitch

  9. 24:01 almost died.. I hate burpees