CrossFit WOD, March 31, 2020

03312020

Skill
Metcon
4 sets of
12 Single Arm Rows + 45 second Superman hold
… then …
24 alternating single leg bridges with band around knees (Sub belt) + 45 second chinese plank.

Metcon

Metcon (Time)
For Time:
-800 Meter Farmer Carry 53/35lbs Weights (Grocery Bags, Wheel Barrow, KBs)
-80 burpees

CrossFit WOD, March 30, 2020

03302020

Metcon
Loredo (Time)
6 Rounds for time of:
24 Squats
24 Push-ups
24 Walking Lunge Steps
400m Run
In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010

CrossFit WOD, March 27, 2020

03272020

Skill
Metcon
5 sets of:
L Sit for 20 seconds
10 Deficit Reverse Lunges Right Leg
10 Deficit Reverse Lunges Left Leg

Increase intensity by adding weight for lunge!
Metcon
5 sets of:
Plank for 60 seconds
10 Deficit Reverse Lunges Right Leg
10 Deficit Reverse Lunges Left Leg

Metcon
Metcon (Time)
For time:
100 Double Arm Push Press
100 Double Arm OH Lunges
100 Thrusters

Very light weight. I would say empty barbell or 20/10lb Dumbbells if you are working with those. Otherwise this is meant to be with lighter objects you find around the house…maybe your broom!

CrossFit WOD, March 26, 2020

03262020

Gymnastics
Metcon
EMOM for 10 minutes:
Odd Rounds – Handstand Walk
Even Rounds – 12 Turkish Situps
Metcon
EMOM for 10 minutes:
Odd Rounds – Bear Crawl for 40 seconds
Even Rounds – 15 SItups

Metcon
Metcon (Time)
For Time:
150 pushups

*Every time you break it’s 10 v-ups

Metcon (Time)
For Time:
100 Box pushups

*Every time you break it’s 10 Leg Raises.

How to Lose Fat Fast!

Did I get your attention with that title? Unfortunately, our society programs us to expect quick fixes, and instant gratification when it comes to most things. Which is why news segments and blog articles get attention with clickbait titles like: “Top 10 ways to lose fat NOW!”

We are all led to be in a state of dissatisfaction with the way we look. We see advertisements with bikini clad models or weight loss pills for instance, that have been created in some kind of scheme to make money off of us and turn us toward thinking that we aren’t enough in some way.

As consumers it’s our job to become better and more educated about the sensationalism that we witness each day. For example, often times articles will use “research” to back up points around a diet or tip that doesn’t include the entire body of the research. They pick convenient points that promote their product and exploit it for their gain.

All this is to say that the simple truth is when it comes to weight loss is there is no easy fix. It takes time for the weight to get put on, and it takes time for it to come back off.

And you have to put in the work to make it happen. 

One way of doing this is by creating larger more active muscle groups which helps your body expend more calories, even when you aren’t moving1. Thankfully, CFII makes this simple for us. Often times our skill involves a strength component and frequently our WODs do as well.

Another way is by being aware of what you are putting into your body. However, I challenge you to think of yourself as a scientist collecting data, and not passing judgement-based (good or bad) thinking on what you are eating. What did that piece of cake make you feel like after you ate it? Gassy? Bloated? Did your energy tank? How about that apple? Thinking like this can help us to move away from depending on the media to judge how food should be, and instead giving you control to decide how food feels to you.

As always, your CFII Coaches are here to support you if you have weight loss or nutrition goals and can help to point you in the right direction.

Written by Coach Courtney
courtney@crossfitironindustry.com

 Reference:

1. Hackney, K. J., Engels, H.-J., & Gretebeck, R. J. (2008). Resting Energy Expenditure and Delayed-Onset Muscle Soreness After Full-Body Resistance Training With an Eccentric Concentration. Journal of Strength and Conditioning Research, 22(5), 1602–1609. doi: 10.1519/jsc.0b013e31818222c5

CrossFit WOD, March 25, 2020

03252020

Skill
Metcon
4 sets of 12 Single Leg Glute Ham Bridges (each leg) with 24 Russian Twists after each set.

Metcon
Metcon
E2MOM for 20 minutes:
Run for 1 minute max effort, followed by 1 minute walk.

Your goal is to find a strong running pace you can sustain for all ten efforts!

CrossFit WOD, March 24, 2020

03242020

Weightlifting
Metcon
3 sets of
10 Deadlifts
10 Muscle Cleans from Hip
10 Strict Press
10 Back Squats

… then Burgener warmup

Metcon
Metcon (AMRAP – Reps)
3 Rounds Total of 1 minute AMRAPs at Each Listed Station –
1. Burpees
2. Squats
3. KB Swings
4. Handstand Pushups
5. Single Unders
6. Rest

Score is total reps at end of workout!
Metcon (AMRAP – Reps)
3 Rounds Total of 1 minute AMRAPs at Each Listed Station –
1. Burpees
2. Squats
3. Broad Jumps
4. Pushups
5. Single Unders
6. Rest

Score is total reps at end of workout!

CrossFit WOD, March 23, 2020

03232020

Skill
8 min Plank (Time)
Accumulate as much of the 8 minutes as possible in plank position.
8-min Chinese Plank (Time)
Bridge your body between two benches (shoulders and heels set on them and stay as stiff as a board)

Metcon
Metcon (Time)
4 Rounds for time: 240 Shuttle Run (30’ x 8) and 20 Pistols
Metcon (Time)
4 Rounds for time: 240 Shuttle Run (30’ x 8) and 30 lunges

CrossFit WOD, March 19, 2020

Thursday 03192020

Skill
Metcon (AMRAP – Reps)
Double Under Progression EMOM:
– 45 sec of work / 15 sec rest –
1) Single Unders
2) Alternating Feet Single Unders
3) Backwards Single Unders
4) High Jumping Single Unders
5) Fast Single Unders
6) Double Unders
7) Double Unders

Record lagest unbroken set of DUs

Metcon
Metcon (AMRAP – Reps)
7 Tabata Stations –
1. Double Unders
2. Alternating Concept Pikes/Ball Slams
3. Alternating Farmer Carry/KB Deadlift
4. Double Unders – AGAIN
5. Russian Twists 20# / 14#
6. Bike
7. Toes to Rings