CrossFit WOD, August 21, 2018

Aug 21st

Gymnastics
Metcon
5 sets of:
12 Pistols
30 foot HS Walk

Add Performance HS Walk to record Score.

Metcon
Metcon (Time)
For time:
1000 Meter Row
35Toes to bar
35 HSPUs
35 V-ups
35 Ring Dips
140 Double Unders
Metcon (Time)
For time:
– 1000 Meter Row
– 2 Rounds: 35 Abmat Situps, 35 Pushups
– 300 Single Unders

CrossFit WOD, August 20, 2018

Aug 20th

Weightlifting
Snatch (1-1-1-1-1-1-1)

Metcon
Metcon (Time)
21-15-9
Overhead Squats 95/65
Box Jumps 24/20
Metcon (Time)
21-15-9
Goblet Squats 53/35
Box Jumps 24/20

4 Keys to Nutritional Freedom

Written By Coach Elijah

             Trying to fix our nutritional habits can seem daunting. With so much conflicting information out there, where should you begin? Whats the best way for you? How do you make sustainable, real progress? With life long habits engrained in our minds and actions, making positive change will require a diligent approach. This approach should be manageable, realistic and thorough over the long term to ensure sustainable success. When it is understood that long term success is achieved over a period of time, where progress is incremental, and small, consistent changes are a vital piece to the big picture, we can then settle in, embrace that pace and put our best foot forward. Let’s look at 4 key components to achieving success with changing your habits: Accountability, Simplicity, Education and  Practice.

           Lets start with accountability. Daily check ins, weekly feedback and knowing someone else is on your team and able to view your work is a huge asset. To add to that, having a daily focus and a platform to check in to regularly will keep your head in the game. Additionally, keeping these check ins short and simple is important in not making it all feel like a ton of work.  Having a coach to support you, give you feedback and nudge you in the right direction when it is needed is invaluable.

            Nutrition is simple, and too many times it is presented as this complicated thing that requires all this effort and measuring and research etc… In reality, if you can master the basics, you will be successful. This means learning how to listen to your hunger cues, understanding portions and balance, and checking in with yourself. Eating real whole foods and identifying how certain foods make you feel. Honoring your body and what it needs vs. what isn’t great for it. All these skills are innate, intuitive and inside everyone. Sometimes we just need some help digging them up! Food is simple, health is simple, lets not make it anything more than that.

            Educate yourself! In order for us to make a change, we have to gain knowledge that we can apply. We’ve all heard the saying, “give a man a fish, he eats for the day, teach a man how to fish, he eats for life.” Same rule applies here. This isn’t like going back to college with a huge work load. Its simply learning small bits of information over time to build our nutritional tool belt. Having a resource that presents information regularly, in ways that we can understand and apply to our daily life is extremely helpful. The more we can learn about food and its impact on our body, the more capable we are of making great decisions.

            Practice makes the habit. Think of how easy it is to complete something that has been habit for so long. Its like second nature. On the flip side, eliminating a bad habit and creating a new one can be challenging! However, if we can break it down into something small, and give it our genuine intention for a period of time, we can master it and then move to the next habit. Before you know it, some time has passed and because you kept it all manageable you now have a list of new habits that are routine. When we take on too much, and try to make a complete overhaul overnight, we get ourselves into trouble and end up throwing in the towel. Mastering small habits, in an organized way that makes sense and leads us to our end goal is the ideal way to progress.

            Take a look at your own nutritional practice. What keeps you accountable? What keeps you progressing with your good habits? Do you need help figuring these things out? We have had some great success working one on one with our Iron Athletes on building a better nutrition practice. Starting September 8th, during the FitLife Challenge, we are making the Precision Nutrition program that provides you with these daily lessons and habits to complete helping you make food simple. Throughout the program, I will be giving feedback and support to help you along the way! Email me at Elijah@crossfitironindustry.com

CrossFit WOD, August 17, 2018

Aug 17th

Skill
Metcon
3 Sets:
10 Single arm ring rows each side
10 Banded pull to press each side
20 C2 pikes
10 PVC shoulder work (Coaches pick)

Metcon
Metcon (Time)
"Make me a Dancer day"
*Each athlete will complete the following
Sled 8 laps
KB carries 10 laps (length of turf)
Double KB squat cleans x80
TGU (DBs) x20

CrossFit WOD, August 16, 2018

Aug 16th

Skill
Metcon
15 min as many rounds as comfortable:
5 Around the worlds
10 Arch ups (3 sec pause at top)
5 Dragons (10 Leg lowers)
1 Rope climb

Metcon
Metcon (Time)
5 rounds:
5 Muscle ups
8 Box jump overs 30/24in
Metcon (Time)
5 rounds:
10 Jumping C2B
8 Box jumps 24/20in

CrossFit WOD, August 15, 2018

Aug 15th

Weightlifting
Metcon (Weight)
Power clean + Hang clean + Jerk
Power clean and jerk (2-2-2-2-2-2)

Metcon
Ham Sandwich (Time)
50 Wall Balls 20/14
25 Deadlifts 225/155
50 Wall Balls
*EMOM 4 burpees

CrossFit WOD, August 14, 2018

Aug 14th

Skill
Metcon (Time)
6x 200m Run

Alternate with a partner.

Metcon
Metcon (AMRAP – Rounds and Reps)
4min amrap:15 Burpees and Ball slams

*Rest 1 min

4min amrap: 12 Burpees and KBS

*Rest 1 min

4min amrap: 9 Burpees and Pull ups

CrossFit WOD, August 13, 2018

Aug 13th

Weightlifting
Metcon (Weight)
Power snatch + BTN snatch grip push press + OHS
Metcon (Weight)
6×2 Power snatch +OHS

Metcon
Metcon (Time)
Run 800m
50 Shoulder to Overhead 135/95#
Run 800m
100 Sit ups

L1 scale weight and enforce 16min time cap.