WOD - Class Programming
Thursday, April 17
“You are in danger of living a life so comfortable and soft that you will die without ever realizing your true potential.”
—David Goggins
Strength/Skill
For quality:
10 High Box Jumps, pick height
Movement Demos
Hang Squat Clean & Jerk 6-6-6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
Recommended 70% of 1RM full C&J.
Goals
Super Fitness Robot time / rounds:
70% 1RM full C&J or higher
More Likely time / rounds: (consider scaling if this seems unrealistic)
55% 1RM full C&J or higher
Movement Demos
WOD
For quality:
50 Alternating Dumbbell Box Step-ups, pick load, pick height
Movement Demos
Barbell Good Morning 15-15-15
Athlete Instructions
3 sets of 12-15 reps.
Movement Demos
Cool Down
Trap stretch with lacrosse ball
1-2 minutes per side
Kneeling Lay Back
Hold 1-2 minutes.
Wednesday, April 16
“Life becomes easier when you learn to accept the apology you never got.”
— R. Brault
Nutrition Resource: Ryan Fischer
I really dislike social media. However, I have to admit there are some good things on there. One Instagram account that I personally respond to is from Ryan Fischer. He’s a trainer and coach who has a VERY direct style that challenges me to make changes and stick to them.
We all respond differently to different coaching styles. Ryan’s approach may not be your preferred approach, but I feel compelled to share this with you as another tool in your toolbox to make the changes you may be seeking.
IG: @ryanfisch
https://www.instagram.com/ryanfisch/
Warm-up
3-4 minutes of jogging, biking, or rowing
-then-
3-4 sets (not for time) of:
10 m high knees
10 m butt kicks
6 bootstrappers
6 steps, walking lunges
50 m run (increase acceleration each time)
60 secs of rest
Strength/Skill
3 RFQ (Superset)
GHD Sit-Ups ( or 1:00 of 4-Count Flutter Kicks)
X 20-30
DBall Bear Hug Hold (HEAVY)
X 1:00-1:30
WOD
Each for time:
Run: 10x 100 m
Rest as needed between efforts.
Cool Down
Hamstring Stretch
Hold 1-2 minutes per side.
Frog Stretch
Hold 1-2 minutes.
Calves & Foam Rolling
Tuesday, April 15
“To live is the rarest thing in the world. Most people exist, that is all.”
― Oscar Wilde
Nutrition Resource: Let’s Talk About Alcohol
Drinking, like diet, is highly personal. We know alcohol is a barrier to many of the fitness and weight goals most of us have. If you are serious about losing weight or improving movement, you will need to take a long look at how your drinking fits in, in the same way we would look at macros, sugars, etc.
This video is an interesting take on one person’s self-realization about drinking and how they deemed it as an obstacle to achievement.
https://www.youtube.com/watch?v=6247tUNn6CQ
Warm-up
3 sets, not for time, of:
1 minute of easy jogging, biking or rowing
10 steps of walking lunges
5 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 band pull-aparts
5 scap pull-ups
5 kip swings
5 pull-ups, ring rows, or half rope climb
Strength/Skill
(Before WOD - Superset)
Dumbbell Pull Over 12-12-12-12
Front Squat 1-1-1
WOD
4 rounds for quality of:
12 L Kickstand Squats
Air Bike, 600 m
9 Pull-ups (or 2 Rope Climbs, or 1 Legless Rope Climb)
Air Bike, 600 m
12 R Kickstand Squats
Air Bike, 600 m
9 Pull-ups
Cool Down
Wall Stretch, Leg
Hold 1-2 minutes per side.
Bar hang for lats & chest
Hold 1-2 minutes.
Monday, April 14
“A room without books is like a body without a soul.”
― Marcus Tullius Cicero
Announcement:
We’ll be running 4:30pm classes EACH WEEKDAY now. We want to add this option for our members for a few weeks and test out how the numbers look in our afternoon/evening sessions.
We will still offer 5:30pm Mon-Thurs during the week as well.
Warm-up
2 sets, not for time of:
2 minutes of rowing, biking or jogging
30 seconds of banded marching
10 hip & back extensions
1 x Snatch Warm Up with empty bar (45/35)
Strength/Skill
(Before WOD - Superset)
Push Press
5-5-5
Single Leg DB Deadlift
24-24-24-24
(After WOD)
Russian KB Swings
:40 on/:20 off x 5
WOD
“Isabel”
30 Snatch for time
135/95
Cool Down
Hamstring Stretch
Hold 1-2 minutes per side.
Wall Shoulder Stretch
Hold 1-2 minutes.
Sunday, April 13
“Don't call me a saint. I don't want to be dismissed so easily. ”
― Dorothy Day
Announcement:
We’ll be running 4:30pm classes EACH WEEKDAY starting next week. We want to add this option for our members for a few weeks and test out how the numbers look in our afternoon/evening sessions.
We will still offer 5:30pm Mon-Thurs during the week as well.
Nutrition Info: Habit Chaining
Hopefully some of you have taken on one of the challenges we proposed yesterday.
Today, we’re back to tools to assist with behavior change.
From CF Nutrition, “Repetition is very important when creating new habits, as is allowing enough time for the habit to become fully developed.
Start with small habits that are easy to change and then build upon them to develop new habits and substitute in more productive cues and behaviors.
This is called habit chaining and habit swapping.”
Warm-up
2-4 minutes of easy biking, jogging or rowing
-then-
2 sets, not for time, of:
5 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 band pull-aparts
5 scap pull-ups
5 kip swings
5 pull-ups or ring rows
5 sit-ups or hanging knee raises
30 seconds of bike, jogging or rowing (try to increase the effort set after set)
60 seconds of rest
Strength/Skill
Superset
Renegade Row 24-24-24-24
Athlete Instructions
3-4 sets of 8-12 reps per arm
Movement Demos
For quality:
Plank Hold, 4 mins
Athlete Instructions
Accumulate 2-4 minutes.
Movement Demos
WOD
Part 1:
For time:
20 Pull-ups
Air Bike, 1000 m
10 Pull-ups
Air Bike, 500 m
Athlete Instructions
Rest 5 mins before the next part.
Other Equipment Conversions: Replace each 1000m of biking with 300m of running, 500m on the Concept 2 rower
Part 2:
For time:
20 Knees-to-elbows
Air Bike, 1000 m
10 Knees-to-elbows
Air Bike, 500 m
Movement Demos
Other Equipment Conversions: Replace each 500m of biking with 200m of running, 250m on the Concept 2 rower,
Goals
Super Fitness Robot time / rounds:
Part A- 3:15 or less
Part B- 3:45 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
Part A- 5:15 or less
Part B- 5:45 or less
Cool Down
Straddle Stretch
Hold 1-2 minutes.
Wall Shoulder Stretch
Hold 1-2 minutes.
Saturday, April 12
“The best things to do with the best things in life is to give them away.”
― Dorothy Day
Announcement:
We’ll be running 4:30pm classes EACH WEEKDAY starting next week. We want to add this option for our members for a few weeks and test out how the numbers look in our afternoon/evening sessions.
We will still offer 5:30pm Mon-Thurs during the week as well.
Nutrition Info: Habit Chaining
Hopefully some of you have taken on one of the challenges we proposed yesterday.
Today, we’re back to tools to assist with behavior change.
From CF Nutrition, “Repetition is very important when creating new habits, as is allowing enough time for the habit to become fully developed.
Start with small habits that are easy to change and then build upon them to develop new habits and substitute in more productive cues and behaviors.
This is called habit chaining and habit swapping.”
WOD
Individual Version:
Every 5:00 for 5 sets:
400m run (sub 500m Row or 12oom/.75mi Bike)
25 Russian KB Swings (70/53)
Remaining Time: Rest
Partner Version:
Every 5:00 for 5 sets:
400m run (any split)
40 Russian KB Swings (70/53 - any split)
Then, in remaining time (any split):
AMRAP Row Cal (odd rounds)
AMRAP Push-Ups (even rounds)
Cool Down
Standing Quads
Banded Pull Aparts
Friday, April 11
“The older I get, the more I meet people, the more convinced I am that we must only work on ourselves, to grow in grace. The only thing we can do about people is to love them.”
― Dorothy Day
Announcement:
We’ll be running 4:30pm classes EACH WEEKDAY starting next week. We want to add this option for our members for a few weeks and test out how the numbers look in our afternoon/evening sessions.
We will still offer 5:30pm Mon-Thurs during the week as well.
“Dead Lifter” shirt re-order came in. We re-supplied many of our sizes in Blue and added some Red shirts with black print. Tank tops with a new design are next! New CFP socks are in also!
4 new Echo bikes and 2 new Rogue 15kg (“ladies bars”) are in!
Nutrition Info: Challenge Time!
Ok, you’ve absorbed a ton of info. If you haven’t already, let’s put some of this to work for us.
1 Week Challenge (pick the one you want to focus most on):
A step towards lower carbs: Replace bread and processed sugar from breakfast this week. Use proteins, veggies, fruits, nuts, anything except grains and fake sugar. Work this for mornings for 7 days (Friday AM to Friday AM). In the afternoons and evenings, you can choose to do add bread and/or sugar back in or not.
16 hour fasting: Allow yourself 8 hours to eat 2-3 meals and a couple snacks for 7 days (Friday AM to Friday AM). This is not necessarily meant to be coupled with caloric restriction.
Warm-up
2 rounds, not for time, of:
2 minutes of rowing, biking or jogging
10 hip & back extensions
20 seconds of lateral banded steps
-then-
2 Rounds, not for time, with an empty barbell, of:
3-5 deadlifts, starting from mid-shin
3-5 hang muscle cleans, starting from just above the knees
3-5 hang power cleans, starting from just below the knees
3-5 strict shoulder presses
3-5 push presses
3-5 power clean and jerks, starting from mid-shin
Strength/Skill
(After WOD - Superset)
Deficit Deadlift 12-12-12
Athlete Instructions
3 sets of 8-12 reps, you choose the height of the deficit.
Movement Demos
Z Press 12-12-12
Athlete Instructions
3 sets 8-12 repetitions, you can use a barbell, two dumbbells or two kettlebells.
Movement Demos
WOD
For time:
30 Power Clean & Jerks, 185/135 lbs
Athlete Instructions
This is meant to be heavy and hard. It is NOT meant to be sloppy and of poor form. Don’t sacrifice technique just to go heavier. If you can move heavier weight with good form on this, even if you’re moving through singles on this one, great. Do 30 solid, heavy singles. If you need to stay light, be sharp and crisp, do that, even if this workout only takes you a couple minutes.
For time, or not.
Goals
Super Fitness Robot time / rounds:
7:00 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
14:00 or less
Movement Demos
Cool Down
Trap stretch with lacrosse ball
1-2 minutes per side
Hamstring Stretch
Hold 1-2 minutes per side.
Thursday, April 10
“People say, what is the sense of our small effort? They cannot see that we must lay one brick at a time, take one step at a time. A pebble cast into a pond causes ripples that spread in all directions. Each one of our thoughts, words and deeds is like that. No one has a right to sit down and feel hopeless. There is too much work to do.”
― Dorothy Day
Announcement:
We’ll be running 4:30pm classes EACH WEEKDAY starting next week. We want to add this option for our members for a few weeks and test out how the numbers look in our afternoon/evening sessions.
We will still offer 5:30pm Mon-Thurs during the week as well.
“Dead Lifter” shirt re-order came in. We re-supplied many of our sizes in Blue and added some Red shirts with black print. Tank tops with a new design are next! New CFP socks are in also!
4 new Echo bikes and 2 new Rogue 15kg (“ladies bars”) are in!
Strength/Skill
4 RFQ (Superset)
Sled Push/Pull x 2 lengths
L-Sit or Handstand Hold x :30
WOD
8 rounds for time of:
Post Run
10 DBall Over Shoulder
Cool Down
Banded Shoulder and Lower Body
Wednesday, April 9
“You will know your vocation by the joy that it brings you. You will know. You will know when it's right.”
― Dorothy Day
Nutrition Resource: Keto Diet (from Healthline.com)
What is the keto diet?
Most tissues in the human body prefer using the glucose from carbohydrates for energy.
Ketosis is the metabolic state in which your body uses calories from fat, instead of carbs, to create the energy needed to carry out its normal functions.
The keto, or ketogenic, diet aims to induce ketosis through the calculated adjustment of dietary macronutrients, namely carbs, protein and fat.
The keto diet macronutrient breakdown looks something like this:
Fat: 65-90%
Protein: 10-30%
Carbohydrates: less than 5%
In comparison to a “standard” diet, the macronutrient distribution of the keto diet is shifted significantly in favor of fat, with moderate protein and very few carbs.
The purpose of achieving ketosis with this diet plan is to induce the metabolic breakdown of fat in your body. Thus, it’s imperative that macronutrient intake is tightly controlled, as otherwise you risk throwing your metabolism out of ketosis.
One of the main reasons that the keto diet has gained recent popularity is because of its potential to help you lose weight and improve blood sugar control.
Warm-up
2 minutes of jogging, biking, or rowing
-then-
3 sets, not for time, of:
20 seconds of single-unders (or running step single-unders)
1 minute of foam roller of lats and low back or 20-30 seconds of passive bar hang (the goal is to feel a nice stretch in you lats)
8 shoulder pass throughs, pvc pipe (or with a light band)
7 hip & back extensions
6 steps of walking lunge with barbell overhead in press width grip (if possible)
5 front squats, empty barbell (3 seconds up, 3 seconds down)
Strength/Skill
Single Leg Forward Jumps 2x10
Then:
Front Squat 1xME at 70% 1RM
Front Squat 1xME at 70% 1RM
Front Squat 1xME at 70% 1RM
Front Squat 1xME at 50% 1RM
WOD
2 Rounds for Time:
25 Bar Facing Burpees
25/18 Air Bike Calories
Cool Down
Wall Stretch, Leg
Hold 1-2 minutes per side.
Glute Stretch
Hold 1-2 minutes per side.
Tuesday, April 8
“I have long since come to believe that people never mean half of what they say, and that it is best to disregard their talk and judge only their actions.”
― Dorothy Day
Nutrition Resource: Paleo Diet (from Healthline.com)
What is the paleo diet?
The paleo diet, sometimes referred to as “the caveman diet,” is based on the principle that eating foods that were available to early humans will promote optimal health.
One of the fundamental theories behind the paleo diet is that modern food systems, production and processing techniques are damaging to human health.
Thus, if you adjust your eating style to mimic that of Paleolithic hunter-gatherers, you will better support your body’s natural biological function, improving digestion and health.
Paleo eliminates grains, legumes, processed sugar and most sources of dairy.
The main foods permitted on the paleo diet include:
Meat and fish
Eggs
Nuts and seeds
Fruits
Vegetables — except corn, which is a grain
Selected fats and oils, such as coconut oil, olive oil, avocado oil, lard, tallow, ghee/butter
Minimally processed sweeteners, including raw honey, maple syrup, coconut sugar, raw stevia
For most, paleo is about more than just a diet.
There is also a strong focus on lifestyle practices, the environmental impact of food choices and total body wellness within the framework of the paleo philosophy.
Warm-up
Not for time:
1 minute of jogging, biking or rowing
20 seconds of banded steps forward and backward
10 m high knees
10 m butt kicks
10 sit-ups
1 minute of jogging, biking or rowing
20 seconds of banded steps forward and backward
10 m high knees
10 m butt kicks
10 sit-ups
1 minute of jogging, biking or rowing
Strength/Skill
Double Unders: 4 x 1 min / 1 min
1 min of work followed by 1 min of rest for 4 intervals.
Score is the lowest reps performed in any of the intervals.
Or 5:00 Double Under /Jump Rope practice
WOD
Complete as many rounds as possible in 40 mins of:
Air Bike, 1200 m
Row, 500 m
Run, 400 m
30 Hollow Rocks
Cool Down
Cobra Stretch - abs
1-2 minutes
Calves & Foam Rolling
Monday, April 7
“Don't worry about being effective. Just concentrate on being faithful to the truth.”
― Dorothy Day
Nutrition Resource: Intermittent Fasting (from the CF Nutrition Guide)
Intermittent fasting is a diet that cycles through periods of fasting and periods of eating. Fasting involves deliberately withholding food.
There are multiple formats for intermittent fasting that are used within the CrossFit community. Some of the common intermittent-fasting protocols are the 16:8 method (where one fasts for 16 hours and eats within an eight-hour window), the 5:2 method (where one eats normally for five days and two days are restricted to 500-600 calories per day), and the 1:1 method (where one eats normally for one day and fasts for the next).
Intermittent-fasting protocols provide several significant benefits:
• Fasting can impact the quantity of food consumed, at least indirectly, by decreasing the amount of time food is available.
• During periods of fasting, the body uses its stored fat reserves as the main fuel source.
• Fasting leads to extended periods of low insulin production, which allows for improved insulin sensitivity and the cleaning out of damaged cells through the process of autophagy, both of which are tremendously beneficial from a health perspective.
For weight loss, a shorter fast of 16 hours per day has proven beneficial for leaning out. If you’re interested in increasing performance through fasting, you will have to experiment with different intermittent-fasting protocols to find out which works best for you.
16:8 Method
• This is 16 hours of fasting and eight hours of eating. This is not necessarily a caloric restriction diet.
• Daily caloric needs can be eaten during the eight-hour eating window.
• When starting, specific macronutrient ratios are not required, but food choices should be high quality.
• Fasting can be used in conjunction with the keto diet, 40-30-30, or with any other approach.
• This can be used by an athlete looking to maintain a high level of insulin sensitivity and increase workout performance.
5:2 Method
• This protocol consists of eating normally for five days and fasting during the other two days.
• On eating days, caloric intake should be normal.
• On the fasting days, women should limit caloric intake to 500 calories and men should limit to 600 calories.
• This protocol is a good introduction to fasting. Food intake on eating days does not have to follow any particular ratios but should consist of quality foods. Calories on fasting days should be consumed 200-300 calories at a time, separated by at least 12 hours.
1:1 Method
• This is an alternate-day fasting method. Caloric consumption on non-fasting days might increase slightly past normal.
• Structurally, this protocol would have an athlete eating normally on eating days all the way up to dinner. After dinner, they would fast until dinner the following day.
• On fasting day, if calories are needed to curb cravings or for energy, limit caloric intake to 500 calories for women and 600 calories for men.
This 500- and 600-calorie limit offers a good stepping stone into the full fasted version of this protocol.
• For best results, once you are ready for the full version, keep the fasting days fasted. Do not eat any calories from dinner to dinner.
Warm-up
2 rounds, not for time of:
2 minutes of rowing, biking, or jogging
10 hip & back extensions
5 shoulder pass throughs, pvc pipe (feel free to use a light band if this treats your shoulders better)
5 band pull-aparts
5 scap pull-ups
5 kip swings
5 ring rows, pull-ups, or low-ring muscle-ups
1x Snatch warm-up with empty bar, 45/35 lbs
Strength/Skill
1x [ 1 Power Snatch + 1 Overhead Squat + 1 Hang Squat Snatch + 1 Snatch ]
1x [ 1 Power Snatch + 1 Overhead Squat + 1 Hang Squat Snatch + 1 Snatch ]
1x [ 1 Power Snatch + 1 Overhead Squat + 1 Hang Squat Snatch + 1 Snatch ]
1x [ 1 Power Snatch + 1 Overhead Squat + 1 Hang Squat Snatch + 1 Snatch ]
Use the heaviest weight you can for each set.
Rest 2 mins between sets.
WOD
“Amanda”
9-7-5 reps, for time of:
Ring Muscle-up (Bar Muscle-Up/Chest-to-Bar Pull-Up/Pull-Up)
Squat Snatch, 135/95 lbs
Athlete Instructions
For time, or not.
Goals
Super Fitness Robot time / rounds:
Men- 6:00 or less
Women- 7:00 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
Men- 9:30 or less
Women- 12:00 or less
Movement Demos
Cool Down
Hamstring Stretch
Hold 1-2 minutes per side.
Kneeling Lay Back
Hold 1-2 minutes.
Wall Shoulder Stretch
Hold 1-2 minutes.
Sunday, April 6
“I really only love God as much as I love the person I love the least.”
― Dorothy Day
Warm-up
x2
PVC Shoulder Work 1:00
Med Ball Slams 1:00
Med Ball Front Squat x 10-15
Med Ball Push Press x 10-15
Med Ball Snow Angels 1:00
Strength/Skill
(Superset)
Standing Dumbbell Arnold Press 12-12-12-12
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
3-4 sets of 8-12 reps.
Movement Demos
Supinated Strict Pull-ups 4x12
Rest as needed between sets.
3-4 sets of 8-12 reps (break up sets as needed).
Movement Demos
WOD
For time:
Dumbbell Farmer Carry, 50/35 lbs, 100 m
Air Bike, 1000 m
Dumbbell Farmer Carry, 50/35 lbs, 100 m
Rest 5 min, then:
3 rounds for time of:
12 Hang Power Cleans, 95/65 lbs
9 Wallballs 20/14
6 Burpees
Cool Down
Foam Roll - Athlete’s Choice
Saturday, April 5
“If we love each other enough, we will bear with each other's faults and burdens.
If we love enough, we are going to light a fire in the hearts of others.
And it is love that will burn out the sins and hatreds that sadden us. It is love that will make us want to do great things for each other. No sacrifice and no suffering will then seem too much.” - Dorothy Day
WOD
3 rounds for time of:
Run, 800 m
Single Arm Dumbbell Overhead Lunge, pick load, 30 m
3 Rope Climbs, 15 ft (or 20 Pull-Ups)
Athlete Instructions
For time, or not.
Single Arm Dumbbell Overhead Lunge- 15 m/side
Other Equipment Conversions: Replace each 800m of running with 2400m on the Echo Bike, 1000m on the Concept 2 rower.
Goals
Super Fitness Robot time / rounds:
22:00 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
30:00
Partner Version:
AMRAP 30
Run Together
DB Lunge is any split
4 Rope Climbs or 25 Pull-Ups (any split)
Cool Down
Wall Shoulder Stretch
Hold 1-2 minutes.
Wall Stretch, Leg
Hold 1-2 minutes per side.
Calves & Foam Rolling
Friday, April 4
“Love and ever more love is the only solution to every problem that comes up.” - Dorothy Day
Nutrition Series - Day 5 - Friday, April 4
CrossFit generally recommends that 40% of your meals come from carbohydrates, 30% from protein, and 30% from fats as a starting point for fine-tuning your nutrition. For weight loss and “leaning up,” I have seen many have sustained success in a lower carb ratio (using Paleo or Keto-type diets, more to come on those later).
Common Sources of:
Carbohydrates: Grains, fruits, veggies, beans, dairy
Protein: Meat, fish, eggs, quinoa, nuts, tofu, seitan
Fats: Nuts, oils, avocado, fish, dairy, seeds
Stay on track:
Eat within a 12-hour window.
Spread your meals out across the day by eating three meals and one or two snacks in regular intervals throughout the day.
Eat protein, carbohydrate, and fat at every meal. The closer to the 40C/30P/30F ratio you can get at each meal, the better.
Eat more vegetables than fruit and more fruit than starch.
Any planning ahead for your meal prep is helpful! Preparing excess food for meals on Sunday helps me, as I can quickly and easily grab leftovers during the week.
Create a shopping schedule and prepare your food in advance.
Always have high-quality food on hand. You don’t want to be hungry and tired with no quality food to eat, as that will inevitably lead to poor decisions. Planning ahead will save you.
Every day you adhere to your plan is a victory. At the beginning, every half-day, or meal, or snack where you adhere to your plan is a victory! Journal your WINS on a calendar on the fridge or somewhere visible, and build on those over time.
Be proud of yourself and use it as motivation for the next day.
Links: CrossFit Nutrition Course Training Guide
Warm-up
ROWLING
Rounds suggested: 3 to 4
Rest between rounds: 90 to 120 seconds
Equipment required for today’s warm-up: Rower and kettlebell (53/35 lbs or lighter)
Penalty exercise: Russian swings
Note: if the penalty exceeds the 16 repetitions, just do 16 reps of the exercise
Instructions:
Set the rower on meters;
The goal is to land exactly on 100mts;
Row as hard as you can safely do;
If you go lower or exceed the 100mts, the meters that are missing or the meters that exceed the 100 are your penalty. Example: if the final number on the display is 93, I have a penalty of 7; if the final number on the display is 105, I have a penalty of 5;
The penalty is the number of reps that you have to complete before resting.
Keep in mind: once you stop rowing, the meters will keep rolling.
Strength/Skill
Deadlift 1x3 at 80% 1RM
Deadlift 1x5 at 75% 1RM
Deadlift 1x7 at 70% 1RM
Deadlift 1x9 at 65% 1RM
Deadlift 1x11 at 60% 1RM
Rest as needed between sets.
Movement Demos
WOD
4 rounds for quality of:
Run, 400 m
50 Single Leg Glute Bridges
Plank Hold, 1 min
Athlete Instructions
Single Leg Glute Bridges- 25 reps/side
(After WOD: Finisher, if time)
For quality:
100 Abmat Sit-Ups (or 60 GHD Sit-Ups)
Cool Down
Hamstring Stretch
Hold 1-2 minutes per side.
Foam Roller, Back, lats, etc
Thursday, April 3
“That which is measured improves” - Karl Pearson
Nutrition Series - Day 4 - Thursday, April 3
So much of eating is unconscious, and we often don’t think about what we’re putting into our bodies.
If we want to make sustainable changes to our nutrition, it’s important to keep track of what we’re eating.
A simple 1-week journal is a good start. This can be done on pen-and-paper, a Notes app on our phone, or a food tracking or fitness app. If you can stretch this out to 1-month, even better!
After we collect enough data to see where we are, we can make much more informed choices about areas to improve, identify triggers, and note patterns.
What to include in a food journal?
What you eat and drink: Be specific, including details like the type of food, ingredients, and preparation methods.
Portion sizes: Measure or estimate how much you're consuming.
Time and location: Note when and where you're eating.
How you feel: Record your hunger levels, emotions, and any physical symptoms related to eating.
Why you are eating: Consider what triggers your food choices, such as stress, boredom, or emotions.
Is there an app for this?
Yes. Lots. Shop around and see what you like, but I recommend My Fitness Pal for this work!
Links: CrossFit Nutrition Course Training Guide
Strength/Skill
For quality:
15 L/15 R Turkish Get-ups, pick load
Athlete Instructions
Accumulate a total of 20-30 reps (10/15 per arm), switch arm every 5 reps.
Movement Demos
WOD
9 rounds for time of:
12 Dumbbell Power Snatches, 50/35 lbs
Run, 100 m
8 Box Jumps, 24/20 in
6 Toes-to-bars
Cool Down
Banded Shoulders
Banded Lower Body
Wednesday, April 2
Everything we want to do in life requires discipline. And like strength, flexibility, and endurance, it can be built up over time.
Nutrition Series - Day 3 - Wed., April 2
We’ve included CrossFit’s starter shopping list below. For folks that have (or make) the time to prepare food each night, this is a great option. If you find that you’re often in a hurry or struggle to consistently prepare your meals, some hacks:
Grocery stores often have healthy options in hot bars or pre-packaged to-go meals. You can often find grilled meats/proteins, lots of whole food veggie options, for folks that are on-the-go.
I’m often running across Asheville and suddenly get VERY hungry. I’ll hit up the Earth Fare or Whole Foods hot bars if I’m in the neighborhood and need a quick healthier option.
https://assets.crossfit.com/pdfs/seminars/nutrition1_shoppinglist.pdf
Warm-up
EMOM 12 minutes of:
Min. 1: 40 seconds of biking, rowing or jogging (try to increase pace set after set)
Min. 2: 10-15 m of high knees + 10-15 m of butt kicks
Min. 3: 6 russian kettlebell swings (light load recommended) + 4 down-ups
Min. 4: rest
Strength/Skill
3 RFQ:
Overhead Squat x 8
Russian Twists x 30
WOD
Tabata Air Bike Calorie
The Tabata interval is 2 mins of work followed
by 4 mins of rest for 6 intervals.
Tabata score is the total reps performed in all of the intervals.
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
Men- 45 calories per round
Women- 35 calories per round
More Likely time / rounds: (consider scaling if this seems unrealistic)
Men- 24 calories per round
Women- 18 calories per round
Cool Down
Kneeling Lay Back
Hold 1-2 minutes.
Frog Stretch
Hold 1-2 minutes.
Tuesday, April 1
“Willpower is not a feasible strategy.” - CrossFit Nutrition Training Guide
Nutrition Series - Day 2 - Tuesday, April 1
Eat real food. By “real,” we mean whole, single-ingredient foods. A big goal is to steer clear of processed foods, and refined carbohydrates, added sugars.
Real food is often found on the perimeter of our grocery stores. Resist the aisles!
When we say “meat” in CrossFit’s nutrition recommendation, we mean any source of protein (seafood, eggs, vegan sources of protein, etc.).
Practice REPLACING over eliminating. Instead of eliminating a late-night sugary snack, for example, consider replacing it with healthier alternatives (maybe ice cream is replaced by Greek yogurt with berries)
Setting Yourself Up for Success
Adopting a new diet filled with whole, unprocessed foods isn’t easy initially. It requires preparation, planning, and the development of new habits, but there are steps you can take to ensure your success.
An essential first step is setting up your home environment for success. This involves removing all processed and packaged foods from your pantry, fridge, and freezer.
Remove everything with added sugar, industrial seed oils, and foods that do not generally fit the “meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar” recommendation.
Willpower is not a feasible strategy.
Any tempting processed treat, snack, meal, or beverage that remains in the house will likely be eaten.
Just knowing they are there and that you have to resist them takes up unnecessary mental energy.
Keeping all highly refined, packaged foods out of the house is a critical (and simple!) first step for successfully implementing a healthy diet.
Tomorrow, we’ll talk about a starter shopping list to REPLACE what we just eliminated.
Links: CrossFit Nutrition Course Training Guide
Warm-up
2-3 rounds, not for time, of:
2 mins of running, biking, or rowing
8 squats (squat therapy style- see video below)
8-10 hip & back extensions
30 seconds of lateral banded steps
10 bent over rows, empty/light barbell
20 seconds of shoulder taps in plank position
8 hollow rocks, v-ups, or sit-ups
5 inchworm push-ups
Strength/Skill
Tabata Toes-to-bar (Knee Raises/V-Up)
The Tabata interval is 20 secs of work followed
by 40 secs of rest for 4 intervals.
Tabata score is the total reps performed in all of the intervals.
Movement Demos
WOD
For time:
10 Back Squats, 185/135 lbs
10 Burpees
10 Ring Rows
L-Sit, 12 secs
9 Back Squats, 185/135 lbs
9 Burpees
9 Ring Rows
L-Sit, 12 secs
…down to 1.
Cool Down
Wall Shoulder Stretch
Hold 1-2 minutes.
Wall Stretch, Leg
Hold 1-2 minutes per side.
Monday, March 31
“Nobody regrets eating clean, training hard, and choosing discipline. Ever.” - Ryan Fischer (@ryanfisch - IG)
Nutrition Series - Day 1
Nutrition is the FOUNDATION of our health and fitness. It is as important, if not more important, than anything we do in the gym.
Good nutrition habits are a skill. Like other skills (playing an instrument, being a good listener, squat snatches!), they take time to develop. Be patient with yourself while you develop this skill.
People are different. What works for one person may not work for others.
Fitness and health are marathons, not sprints. Focus on SUSTAINABLE habits, small changes over time that you can integrate into your daily routine for YEARS to come.
CrossFit nutrition recommendation:
“Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar. Keep intake to levels that will support exercise but not body fat.”
Links: CrossFit Nutrition Course Training Guide
Warm-up
2-3 rounds, not for time, of:
1 minute of easy jogging, biking or rowing
50 double-unders, single-unders or jumping jacks
10 glute-bridges (empty barbell)
1 x Clean warm-up with empty bar (45/35)
Strength/Skill
(Before WOD)
5 rounds for quality of:
12 Dumbbell Seal Rows, pick load
Handstand Hold, 40 secs (OH Hold)
(After WOD, if time)
For time:
75 Russian Kettlebell Swings, pick load
Athlete Instructions
50-75 reps.
Choose a heavy load you can safely move. The goal is to accomplish this in 3 or fewer sets.
Movement Demos
WOD
For time:
100 Single Unders
20 Power Clean & Jerks, 115/75 lbs
75 Single Unders
15 Power Clean & Jerks, 115/75 lbs
Cool Down
Straddle Stretch
Hold 1-2 minutes.
Trap stretch with lacrosse ball
1-2 minutes per side
Sunday, March 30
“Transformation doesn’t come from discipline, it comes from identity. Focus on becoming the person who does the thing, not just forcing yourself to do it.”
Announcements:
April will be a nutrition-focused month for us. Stay tuned for daily info and resources!
Warm-up
1 set:
10 alternating Spiderman twists
10 push-ups to downward dog
20 alternating downward dog calf pedals
1:00 single-under practice
1 set:
10 up-downs
10 pike push-ups from the floor
:30 single-single-double practice
1 set:
10 up-downs
10 empty barbell shoulder presses
1:00 double-under practice
Strength/Skill
Single Arm Dumbbell Kickback 24-24-24
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
3 sets of 8-12 reps per arm.
Movement Demos
L-Sit, Accumulate 2:00
WOD
3 rounds for reps of:
1:00 double-unders
1:00 push presses (55/75 lb)
1:00 air squats
– No rest between movements.
Cool Down
1 set:
1:00 banded shoulder stretch/arm
1:00 table-top stretch
Saturday, March 29
“What you get by achieving your goals is not as important as what you become by achieving your goals.”
Zig Ziglar
Announcements:
April will be a nutrition-focused month for us. Stay tuned for daily info and resources!
Warm-up
2-4 mins of jogging, biking, or rowing
-then-
2-3 sets, not for time of:
8 squats (squat therapy style) (see video below)
8-10 stiff-legged deadlifts, empty/light bar
8-10 glute bridges, empty/light bar
20-30 secs of banded marching
6 hip & back extensions
5 inchworm push-ups
WOD
“McGhee”
Complete as many rounds as possible in 30 mins of:
5 Deadlifts, 275/185 lbs
13 Push-ups
9 Box Jumps, 24/20 in
Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
Men- 18.5 rounds or more
Women- 17 rounds or more
More Likely time / rounds: (consider scaling if this seems unrealistic)
Men- 14 rounds
Women- 13 rounds
Cool Down
Chest & Pec, hands behind
Hold 1-2 minutes.
Glute Stretch
Hold 1-2 minutes per side.