CrossFit WOD, January 10, 2020

01102020

Metcon
Kalsu (Time)
For Time:
100 Thrusters, 135# / 95#

*Perform 5 Burpees Every Minute on the Minute*
In honor of LT Robert James Kalsu (April 13, 1945 – July 21, 1970)

Workout Starts with 5 Burpees
Metcon (Time)
For time:
100 Thrusters 45/33

*Perform 3 Burpees EMOM.

CrossFit WOD, January 9, 2020

01092020

Skill
Metcon
10 min clock:
200 ft D-ball carry 100/70
200 ft Farmer Carry 70/53
100 ft Sled Push 180/135
Metcon
10 min clock:
200 ft D-ball carry
200 ft Farmer Carry
100 ft Sled Push

Metcon
Metcon (AMRAP – Rounds and Reps)
16 minute AMRAP:
400 Meter Run
30 Russian Twists 20/14 (over and back = 1 rep)
3 Wall climbs

The Run counts as 1 rep. If you start the run before time ends, you will get credit for it, but only if you finish the run. Put final time in comments.
Metcon (AMRAP – Rounds and Reps)
16 minute AMRAP:
400 Meter Run
30 Russian Twists
50ft Bear Crawl

The Run counts as 1 rep. If you start the run before time ends, you will get credit for it, but only if you finish the run. Put final time in comments.

CrossFit WOD, January 8, 2020

01082020

Gymnastics
Rope Climb (2-2-2-2-2)
Glute Ham Barbell Bridge (15-15-15-15-15)
Using a barbell over your hips and shoulders resting against a bench, you lift your hips up so at the top of the rep your body is a table top (shoulders on bench, feet planted on ground), then lower your hips to deload hamstrings and then squeeze glutes to hit the top of the bridge again to complete the rep.

Metcon
Metcon (Time)
5 Rounds for time:
– 10 pullups
– 10 DB Right arm Snatch into Left Leg Lunge 50/35
– 10 box jumps 24/20
– 10 DB Left arm Snatch into Right Leg Forward Lunge
Metcon (Time)
5 Rounds for time:
– 10 Ring Rows
– 10 DB Right arm Snatch into Left Leg Lunge
– 10 box jumps
– 10 DB Left arm Snatch into Right Leg Forward Lunge

Diets in the New Year?

The nutrition world today is absolutely nuts. Whole 30, Paleo, etc. are all trendy terms which indicate that you should eat a certain way to look or feel a certain way. There are so many different ways of eating now that we’ve completely lost what the point is in the first place.

To fuel our bodies.

But first we have to undo the damage that all sorts of media have caused about what “good” or “right” foods are. The dieting mindset teaches us to look at foods through the lens of good and bad, when ultimately all it comes down to is simply that it gives us energy. Sure, some foods may make our bodies feel terrible if we have lactose or gluten intolerances but the foods themselves aren’t “bad”, our bodies are just not as good at breaking them down into a fuel source, which causes an undesirable reaction.

So, where does that leave us? Nutrition, when broken down, is simple: Food is fuel to power the things you want to do.

When you join an exercise program like CrossFit, nutrition becomes even more important. Having the ability to maintain workouts and lift weights requires proper nutritional intake.

But to start off, the biggest thing I can share is this: don’t try to reinvent the wheel overnight.

Nutrition is a skill that has to be learned over a long period of time, just like anything else. We don’t show up to the gym and expect to snatch a barbell overnight (although wouldn’t that be nice!) Diets these days give you a “quick fix” way to slap a band aid on it without investing the time and knowledge to really figure out what and why it works.

It’s my hope as a nutrition coach to show you, even just a small portion of the way to have nutrition as a lifestyle, without any fancy diets or gimmicks, to get you where you want to be.

Also, as a side note: If a particular type of diet works for you, great! If it works for you, more power to you. I’m not here to tell you how you need to be treating your body, I’m just sharing the science and information that I know.

The choice is up to you as to how you use it!

CrossFit WOD, January 7, 2020

01072020

Skill
Weighted Ring Dips (strict) (6-6-6-6-6)
E3MOM for 15 minutes complete 6 reps. Move up each round in weight as able. Modify with bands and after your 6 reps, complete 20 abmat situps.

Metcon
Metcon (Time)
For time:
1000 Meter Row
75 Burpees
45 Hand Release Pushups
Metcon (Time)
For time:
1000 Meter Row
45 Burpees
45 Box Pushups 24/20

Do pushups on top edge of box to modify today. Chest touches box!

CrossFit WOD, January 6, 2020

01062020

Weightlifting
Deadlift (6-6-6-6)

Metcon
CrossFit Games Open 11.1 (AMRAP – Rounds and Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
Metcon (AMRAP – Rounds and Reps)
10-min AMRAP:
60 Single Unders
15 Kettlebell Swings

CrossFit WOD, January 3, 2020

Friday 01032020

Weightlifting
Back Squat (6-6-6-6)

Metcon
CrossFit Games Open 15.5 (Time)
For Time:
27 Calorie Row
27 Thrusters, 95# / 65#
21 Calorie Row
21 Thrusters, 95# / 65#
15 Calorie Row
15 Thrusters, 95# / 65#
9 Calorie Row
9 Thrusters, 95# / 65#

CrossFit WOD, January 2, 2019

Thursday 01022020

Skill
Metcon (AMRAP – Rounds)
12 minute rotating EMOM:
8 Toe Spot Ring Muscle-ups
8 Strict Ring Dips
6 Speed Swings on Rings
Metcon (AMRAP – Rounds)
Rotate Every Minute On the Minute for 12 minute between:
8 False Grip Ring Rows
8 Matador Dips
15 V-ups

Metcon
Metcon (AMRAP – Rounds and Reps)
Complete As Many Rounds As Possible in 12 minutes of:
25 Deadlifts 155# / 105#
15 Toes to Bar
5 Ring Muscle-ups
Metcon (AMRAP – Rounds and Reps)
Complete As Many Rounds As Possible in 12 minutes of:
25 Deadlifts 95# / 65#
15 Hanging Knee Raises
5 Pull-ups

Pull-ups should be tough! It should take 2-3 sets to complete 5 reps because the idea is to use this to get stronger towards RMUs