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)

CrossFit WOD, June 26, 2018

June 26th

Gymnastics
Metcon (AMRAP – Reps)
Gymnastics pulling:
Kipping pull up review
Toes to bar or rings
*Finish with 3 mins of max pull ups

Score is reps of pull ups in 3 minutes

Metcon
Metcon (Time)
3 rounds:
40 Box jump 24/20in
20 HSPU
Metcon (Time)
3 rounds:
40 Box jump 20/12in
20 DB push press

CrossFit WOD, June 25, 2018

June 25th

Weightlifting
Clean and Jerk (3-3-3-3-3-3)
Up to 70%
Power Clean and Push Jerk (3-3-3-3-3-3)
Up to 70%

Metcon
Metcon (AMRAP – Rounds and Reps)
9 minute amrap:
7 Push ups
14 KBS 53/35#
21 Lunges

CrossFit WOD, June 23, 2018

June 23rd

Skill
Metcon
Agility stations: 1 minute per station
Hurdles
Ladder
Ball slams
Sledgehammer

Metcon
Metcon (Time)
3 Rounds:
30 DB snatch 50/35#
20 Push ups
60 DU

Then right into:
125m Walking lunges

CrossFit WOD, June 22, 2018

June 22nd

Weightlifting
Metcon
Coach Led Split Jerk Practice
*PVC
*Bare bar
*Build

Metcon
Metcon (Time)
3 Rounds:
15 OHS 75/55
400 Meter Run
15 OHS 75/55
4 Rope Climbs
Metcon (Time)
3 Rounds:
15 DB front squat
400 Meter Run
15 DB front squat
10 Pull ups

CrossFit WOD, June 21, 2018

June 21st

Skill
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
Metcon
3 rounds 1 minute DU Progressions:
Singles
Building singles
2 singles 1 double or Du attempts
1 minute Ab-mat sit-ups

Metcon
Metcon (AMRAP – Reps)
Inverse Tabata 10sec work 20 rest:
Sled
Burpees
Machine (cals)
Metcon (AMRAP – Reps)
True Tabata 20sec work 10 sec rest
Sled
Burpee
Machine (cals)