Monthly Archives: September 2014

Tuesday 9/30/14 Training Day

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Brianne first day of CrossFit! Great Job Brianne!

 

 

Training Day

 

 

10 Minutes Clean Technique

 

 

 

 

2 Minute Max Ring Dips

 

-Then-

 

Every Minute On The Minute For 20 Minutes

 

 

Even 5 Touch And Go Cleans

 

Odd 15 American Kettlebell Swings

 

-Then-

 

2 Minute Max Ring Dips

Monday 9/29/14 Competition Day

5 Rounds For Time

 

10 Deadlifts

 

15 Pull-ups

 

400m Run

Friday 9/26/14 Training Day

Ran a little late on time so just the workout for you ladies and gents today.

 

Press and Squat

 

5,5,5+ 

 

3 Rounds For Time

 

15 Hand Stand Push Ups

 

20 Box Jumps

 

40 Double Unders

Thursday 9/25/14 Mental Toughness

Hey all you fit beats!

 

I know a lot of you (especially the women) talk about wanting to keep the hands looking nice… Well here are some techniques to help maintain and protect your hands from being too beat up and even from ripping… ENJOY!

 

Hand Treatment by CrossFit Invictus

 

Here are the CLIFFS

 

Step 1
Moisturize daily.

 

Step 2
Shave your calluses once a week.

 

Step 3
Pedi Egg time.

 

 

On to Today’s Programming!  Thursday is a mental toughness day… but not like the ones we have had in the past.  This workout has very short burst with a lot of effort.

 

The goal for this day is to give it all you can during the 90 seconds of work and really focus on lowering the heart rate/breathing during your rest times.

 

Each round is an ALL OUT EFFORT!

 

 

 

6 Cycles

 

90 seconds on 3 minute rest

 

5 Pull Ups

 

8 Clusters

 

Max Lateral Burpee Over The Bar

Wednesday 9/24/14 Competition Day

DISCLAIMER-SATURDAY 9/27/2014 ClASS IS CHANGED FROM 10AM TO 12PM (WBBC boot camp has graduation)

 

Check out this article that has some great simple wisdom to help you get the results you are looking for!

 

No B.S. keys to success

 

Common Goal #1: Lose Fat

 

Common Goal #2: Build Muscle & Get Stronger

 

Common Goal #3: Improve Endurance

 

Common Goal #4: Improve Athletic Skills

 

Common Goal #5: Increase Flexibility

 

Common Goal #6: Tone, Sculpt, or Firm Up

 

 

Competition WOD

CrossFit.com WOD

 

For Time

50 Wall Balls

30 Power Cleans

15 Muscle Ups

Tuesday 9/23/14 Training Day

Why we sprint here at CrossFit Saved…

 

Here are the cliffs from the article from Mark’s Daily Apple about why sprinting is so important… And especially for FAT LOSS!

 

 

1. It Preferentially burns body fat.

 

2. It’s anabolic (that means it can increase muscle mass and strength)

 

3. It’s even more anabolic in women than men

 

7. It’s more efficient than endurance training

 

8. It takes way less time than you think

 

13. It lowers blood pressure

For more of the science-y stuff behind sprinting take a look at the article it is really good!

 

Strength

 

Back Squats

5,5,5+

 

Interval

 

Every 3 minutes for 8

200m run 

 

9/22/14 Monday Training Day

So I know it can get tough at times to stick to the paleo lifestyle…  So I am going to be giving you guys some simple tips/tricks to help you on your journey.

 

Paleo Motivation: click the link for the full article but I will give a short summary of what is all says.

 

Motivation Step One: Write out all the reasons you’re paleo.

 

 

  • I’ll look better
  • I’ll be less self-critical
  • I’ll feel I’ve accomplished something major
  • I’ll feel better physically and mentally
  • I’ll like myself more
  • I’ll be happier when I look in the mirror
  • I’ll be more assertive
  • I’ll have more success in life
  • I’ll be in less pain
  • I’ll get better sleep
  • I’ll be more productive
  • I’ll have less anxiety
  • I’ll have more strength
  • I’ll be able to encourage and lead others
  • I’ll have more energy
  • I’ll have more self-confidence
  • I’ll feel more in control.
  • I’ll enjoy my family more
  • I’ll use my time better
  • I’ll be able to play with my kids
  • I’ll get off my meds
  • I’ll earn more money
  • I’ll have healthier children
  • I’ll be more patient with others

 

Motivation Step Two: Put your list somewhere easily accessible.

 

Motivation Step Three. Review the list at least twice a day.

 

 

Monday’s Training

 

Press 5,5,5+

 

AMRAP 5

 

5 Pull Ups

 

10 Push Jerks

 

15 Back Rack Lunges

 

 

Rest 5 Minutes

 

 

AMRAP 5

 

5 Pull Ups

 

10 Push Jerks

 

15 Back Rack Lunges

 

Week 4 Cycle 1

Here is next weeks overview…  I will also be posting the workout each day…

 

 

A bit of advice:

 

 

Set the days you want to come… Hold true to that… And see the results come!

 

 

Week 3 Cycle 1

Hey sorry this is getting to you a little late.  I have had problems uploading it.

 

Nonetheless here is this weeks programming.

 

 

Week 2 Cycle 1

Hey Friends…

 

Sorry I haven’t gotten a video up for this week.

 

My phone decided to die, so I am in the works on getting a new one.

 

 

As for this weeks programming.

 

Monday 

 

We had a WOD with some Power Snatches and Bent Over Rows.

 

You all really impressed me with how good your form was.

 

Snatches are one of the toughest movements we will do in CrossFit and you made it look easy.

 

 

Tuesday

 

We have a nice short metcon with Deadlifts and some Cindy in it.

 

 

Wednesday

 

We are continuing are progression for Squats and Presses

 

Thursday

 

This is our first Bring-A-Friend Day and we have a sweet little team workout

Expect some Running, Jumping, and Pushing!

 

Also this is 9/11 and we will be doing this workout in honor of the men and women who have served and fought for our freedoms.

 

 

Friday

 

Bring-A-Friend Day continues…

Everyone has seen Fight Gone Bad but what about Fight Gone Burpee.

 

Get ready its going to be fun!

 

 

Saturday

 

Will be a surprise workout and you guys will play a part in choosing what that workout is!

 

Remember BE CONSISTENT and WORK HARD!