A Message from Sean Ernest Hemingway Erwin!

Sean makes a huge difference with the Mad Lab Youth Warriors.  It’s been awesome watching him grow into an exceptional junior apprentice.  Here is a little piece Sean put together a few weeks back -CFP

I think we can all agree that diet is sometimes a touchy subject.  We all have a pretty strong opinion and are quick to defend Mama’s cookin’!   As far as CrossFitters are concerned, it’s all about efficiency.  Your food is your fuel.  So wouldn’t you want to run on the premium stuff?   But what is that premium stuff?

Well I’m no nutritionist but everyone has different needs, we’re all special and different, just like Mom said!  Everything from weight, age, training regimen, environment to ethnicity can effect what you should be eating.  I find the differences for what works for people from one place compared to some from others really interesting.  Such as most Polynesian people carry a “starvation” gene that enabled them to take in enough calories and make them last so they could survive the incredibly long journeys at sea.  Nowadays, with plentiful amounts of food those with the gene can just keep growing and growing.  Have you ever seen the New Zealand All Blacks? They’re GIANTS!

Find out what dietary plan works for you.  Do some research and experiment on yourself!  There are plenty of resources around the gym to help you so be sure to ask around. But most importantly have fun with it because eating is like sex, if you’re enjoying yourself you’re not doing it right!

-Sean

Lesson Plan for Friday, August 30th and Saturday, August 31st:

Friday:

Warm-up: 2 rounds

250m run
16 russian twist
16 reverse lunge (goblet hold on bell)

Tech: Review technique for 1 arm swing and thruster.

WoD:  Kettle Bell Complex

X reps two handed swing
X reps one handed swing (each arm)
X reps one arm thruster (each arm)

All swings go to arms parallel with ground.  Start the complex with X=2 then try it for higher reps.  Jump no more than 3 reps per attempt at the complex and rest no more than 3 minutes between rounds.  So in round 2 you could go for X=3,4 or 5 but not 6.  24kg for the boys and 16kg for the girls.

Saturday:

Warm-up: 2 rounds

20 mountain climbers (emphasize opening hip rather than speed)
10 ring rows
30s plank hold

Tech:  Pick a partner and get set-up.

WoD:  Partner Work Out

40 burpees
80 pull-ups
100 push-ups
120 sit-ups
140 squats
40 burpees

One person working at a time.