CrossFit WOD, July 7, 2018

July 7th

Skill
Metcon
20 min amrac:
100m single arm waiter carry
20 jackknives
1 minute jump rope practice
1 Skin the cat
Metcon (AMRAP – Rounds and Reps)
15 minute Partner AMRAP:
40 cal Row
30 Synchronized burpees
20 Synchronized DB snatch

CrossFit WOD, July 6, 2018

July 6th

Gymnastics
Metcon
4 Sets:
Handstand walk 50ft
5 Pausing ring dips (2 sec at top and bottom of each rep)
Metcon
4 Sets:
2 Conans
8 Ring push-ups

Metcon
Lynne (AMRAP – Reps)
5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups

CrossFit WOD, July 5, 2018

July 5th

Weightlifting
Metcon (Weight)
Snatch complex:
2 Hi pulls
1 Snatch
1 OHS
Metcon (Weight)
Snatch complex:
3 Hi pulls
2 Hi hang power snatch

Metcon
Metcon (AMRAP – Reps)
3 minute AMRAPs:
*OHS 75/55#
*Russian kettle-bell swings 70/53#
*Burpees
Metcon (AMRAP – Reps)
3 minute AMRAPs:
*Overhead lunge 45/25# plate
*Russian kettle-bell swings 53/35#
*Burpees

CrossFit WOD, July 3, 2018

July 3rd

Skill

Metcon
Metcon (Time)
750m Row
75 DU
50 KB OH lunge 70/53#
75 DU
2 mile Bike
Metcon (Time)
1.5 mile Bike
150 Single unders
50 KB front rack lunge 35#
150 Single unders
500m Row

CrossFit WOD, July 2, 2018

July 2nd

Weightlifting
Metcon (Weight)
Clean complex:
Power clean+ Hang clean+ Front squat +Jerk
Metcon (Weight)
2 Hang power cleans +1 Front Squat + 1 Power Jerk

Metcon
Metcon (AMRAP – Rounds and Reps)
8 min AMRAP:
12 Thrusters 95/65#
12 burpees over the bar
Metcon (AMRAP – Rounds and Reps)
8 Minute AMRAP:
4 Front squats
4 Push press
12 Burpees

Scaling Nutrition

written by Coach Ashley Greig

Hi, I’m Ashley and I LOVE ice cream!!! Oh…you knew? Was it my spreadsheet of ice cream sandwiches that gave it away?

Ice cream is my biggest vice. When it comes to sweet treats I have an all or nothing mentality. For me a serving size means the whole container and the size of the container doesn’t matter. This past Christmas I had a quart of ice cream to myself…it lasted a few hours. That being said I’m working to find balance in my nutrition by thinking of it like you scale a workout.

How to “scale” ice cream (and other foods):
1.Buy in portion controlled packaging.
2.Trade for a healthier alternative, like coconut milk ice cream (NOT Halo top, that is an insult to ice cream).
3.Plan or schedule treats so that it isn’t just up to will power to make an in the moment decision.

Let’s put scaling into practice. The Following WOD is a summer evening gathering with friends and food…

  1. Portion Control Options:
  2. – Rx: Buy favorite pint of Ben and Jerry’s ice cream, eat 1 serving, save the rest for another day.
    – Scaled: Buy alternative, portion controlled ice cream, eat 1 whole portion (serving).

Healthy Alternatives start with the facts:
– Rx: Ben and Jerry’s Gimmie S’mores ice cream *PER SERVING (½ cup) 4 servings in a pint 310 calories Fat=18g Carbs=33g Protein=4g Sugar=27g (Multiply all those numbers by 4 because as I stated above I struggle with portion control).

  • – Scaled: 1 So Delicious coconut milk ice cream sandwich 90 calories Fat=4g Carbs=14g Protein=1g Sugar=7g. OR… Ben and Jerry’s Chocolate Milk and Cookies ice cream *PER SERVING (½ cup) 140 calories Fat=4.5g Carbs=22g Protein=3g Sugar=15g. This allows me to still eat the fun food that I love, but practice quality reps: staying in line with my nutritional goals.

Planning to enjoy your food: Most important is to be intentional with your choice to Rx or Scale and respect your boundaries that build success. Yes, I could go for the Rx on this WOD and it would be fun, but I wouldn’t be able to maintain the standard of stopping at 1 serving. I would be setting myself up to fail and that doesn’t lead to progress.

Join us for the 4th of July BBQ and learn ways we can scale some pretty healthy practices for more summer evenings with friends and food 🙂

CrossFit WOD, June 29, 2018

June 29th

Weightlifting
Bench Press (8-8-8-8-8)
Do 5 dragons after each set.
DB Bench Press (6-6-6-6-6)
Do 5 dragons after each set.

Metcon
Metcon (Time)
1k Row then:
15-12-9
D-ball over the shoulder Burpees
Metcon (Time)
Bike a mile then:
15-12-9
Heavy russian KBS
Burpees

Cash Out
Metcon (Time)
125 Ab-mat sit-ups

CrossFit WOD, June 27, 2018

June 27th

Weightlifting
Snatch (3-3-3-3-3-3)
Up to 70%
Power Snatch (3-3-3-3-3-3)
Up to 70%

Metcon
Metcon (Time)
3 Rounds:
Run 800m
35 Deadlift 205/135#
5 Rope climbs
Metcon (Time)
3 Rounds:
Run 800m
35 Deadlift 115/75#
15 K2E (If rope isn’t avalible for get ups)