Monthly Archives: August 2015
Tuesday 9/1/15 Competition
Conditioning
Advanced
4 rounds for time 115/80lbs
8 push press
10 pistols
12 burpees to 6 inch target
Intermediate
4 rounds for time
8 push press 80/55lbs
10 box pistols (no leg touch)
12 burpees to 6 inch target
Beginner
4 rounds for time
8 push press 55/40lbs
10 jumping box pistols
12 burpees to 6 inch target
Monday 8/31/15 Training
Strength
3 Rounds
Overhead Squats 3 Reps (add 5-10lbs from last week)
Rest 60 seconds
Dumbbell Rows 8 Reps (slow & controlled)(medium to heavy)
Rest 60 Seconds
Sorenson Hold 30-60 Seconds
Rest 60 seconds
Conditioning
AMRAP 20
Alternate rounds with partner
20 Wall Balls
10 Ring Dips
Substitute for ring dips-ring push ups
Saturday 8/29/15 Training
Strength
4 sets
5 press (medium/heavy)
-rest 30 seconds
8-10 pull ups (weighted or minimal band)
-rest 30 seconds
10 hip extensions
-rest 30 seconds
Conditioning
Advanced
4 rounds for time 115/80lbs
8 push press
12 pistols
15 burpees to 6 inch target
Intermediate
4 rounds for time
8 push press 80/55lbs
12 box pistols (no leg touch)
15 burpees to 6 inch target
Beginner
4 rounds for time
8 push press 55/40lbs
12 jumping box pistols
15 burpees to 6 inch target
Friday 8/28/15 Training
Strength
Clean and Jerk 7×2
-Rest 2 minutes between attempts
-20 minute cap
Conditioning
Advanced
Amrap 8
1,2,3,etc muscle Ups
50 double unders
Intermediate
Amrap 8
1,2,3,etc. banded muscle ups
30 double unders
Beginner
Amrap 8
5 burpee pull ups
100 jump ropes
Upcoming
Saturday, 8/29/15-Photo Shoot at 10am
Saturday, 10/17/15- Festivus Games, CrossFit Unum
Thursday 8/27/15 Competition
Conditioning
Strict Diane with “Rocky” Twist
Advanced
21-15-9
Deadlift 225/155lbs
Hollow rocks
Strict handstand push ups
Intermediate
21-15-9
Deadlift 155/110lbs
Hollow rocks legs extended only
Box handstand push ups
Beginner
21-15-9
Deadlift 110/75lbs
Hollow rocks legs and hands to sky
Dumbbell press 25/15-20
Upcoming
Saturday, 8/29/15-Photo Shoot at 10am
Saturday, 10/17/15- Festivus Games, CrossFit Unum
Wednesday 8/26/15 Training
Strength
Part 1
EMOM 12
3 position power snatch
-Technique and positioning over weight
-Small jumps up in weight
Part 2
4×8-12 weighted push ups
-Build to a heavy weight
Conditioning
Amrap 10
9 power snatches
12 pull ups
Advanced -75/55lbs
Intermediate-55/45lbs
Beginner-45/35lbs
Nutrition: Being Flexible
You have heard me talk about the Zone Diet and probably pretty often…
If you haven’t you can check out what that is all about here Zone Diet Explained
Eating in the zone is great…
However it is easy to get caught up in trying to be perfect.
And as we all know life is not always perfect and is coupled with speed bumps from time to time.
So I wanted to give you some practical ways that you can remain on track even when things get a bit sticky.
1. Eating out
A lot of people have a hard time with this one… but it really is quite simple. When you eat out typically the easiest thing to overeat is carbohydrates. Between bread, pasta, drinks, and desserts it is easy to overeat on carbs.
The trick is to limit your self and not indulge on everything.
So pick one: if you go with the pasta, don’t have dessert, and vise versa.
Pretty simple, right?
Enjoy your time out and don’t feel guilty about what you ate, life has too many other worries to beat yourself up over the food you had while your out with friends and loved ones.
We live in a fast past world…we have families to take care, careers, and everything else that goes on in life.
So here are 2 steps that will help you be successful if/when you are tight on time
Step 1: Meal prepping/planning.
If you haven’t started doing this in some fashion, it may be the ticket to what is holding you back when it comes to consistency in your diet plan.
Every individual may be a little bit different based on how much time they have and how far in advance they need to prepare.
Play around with different ways that may work for you.
Some prepare everything on one day and have it prepared for a whole week, others maybe a few days at a time, and some day to day.
The key is to make sure you have the foods you need stocked up in the fridge so when you are ready to prep you have it ready to go!
Step 2: Have go to, simple, and easy to make meals
We know we need meat, veggies, fruit and some fat.
Knowing that, it is easy to make some quick meals that get the job done.
For example:
3 hard-boiled eggs (protein)
Handful of carrots and an apple (carbs)
9 almonds
Or maybe
3oz beef jerky
1.5 cups of blueberries
3 macadamia nuts
Those right there are nutrient dense meals that are SOOO SIMPLE and require nearly NO TIME.
And since we know what foods we need to be eating we can even make stops at places like chipotle, flame broiler, wahoo’s, el pollo loco, grocery stores to pick up something quick that gives us exactly what you need.
Eating doesn’t have to be difficult…
And typically the more difficult the harder it is to stick to.
My advice, simplify it!
Experiment and find what works for you.
Hope that helps and I will see you soon!
Upcoming
Saturday, 8/29/15-Photo Shoot at 10am
Saturday, 10/17/15- Festivus Games, CrossFit Unum
Tuesday 8/25/15 Competition
Conditioning
For time:
800 meter run
-Then-
20-15-10-15-20
Thrusters
American kettlebell swings
-Then-
800 meter run
Advanced
Thrusters-95/65lbs
KBS-70/50lbs
Intermediate
Thrusters-65/45lbs
KBS-50/35lbs
Beginner
Thrusters-45/35
KBS-35/26
Upcoming
Saturday, 8/29/15-Photo Shoot at 10am
Saturday, 10/17/15- Festivus Games, CrossFit Unum
Monday 8/24/15 Training
Strength
Part 1
Overhead Squat 3×3
-Add 5-10lbs from last exposure
-Rest 2 minutes
Part 2
Supine Rows 4×6-8
-Building up to a heavy
Conditioning
2×400 meter sprint
-All out effort
-Rest 3:1
L-Sit 5×10-15s
CrossFit Saved takes on the Festivus Games
If you haven’t heard, our next challenge is happening at the Festivus Games!
This is a challenge that is for beginners, intermediates, and masters. There are no advanced athletes or advanced movements.
Currently we have 9-10 that have said they want to do it. If you have not heard about it or made a decision to give it a try I would like to encourage you to do it.
Challenges are good for two reasons:
Number one being is its a challenge…It challenges you to be better, dial in your diet, and be consistent with your workouts. The better you prepare leading up to the challenge the better you will do. Challenges give the athletes a chance to push past barriers and see what you are made of.
Number 2 it will show you what areas you need to work on in your daily workouts. Competitions have a way of exposing us to our weaknesses and strengths. The effort you give in class is always great but never the same as the environment in competition. You will elevate your game/abilities and do things you didn’t know you had in you. And that is always amazing to see!
If you are interested in joining let me know at the gym. Over the next few days/weeks I will be breaking down the workouts and how to best approach them.
We will also be giving each workout a try so you know how to approach each workout and perform your best!
If you want to take a look at what the workouts are you can see them here:
If you decide that the challenge isn’t for you that is all good, we would love it though if you would come out and support your friends and daily battle buddies that are doing the competition!
Upcoming
Saturday, 8/29/15-Photo Shoot at 10am
Saturday, 10/17/15- Festivus Games, CrossFit Unum
Saturday 8/22/15 Training
Technique
7 Sets of:
Snatch + Snatch Balance
Conditioning
10m bear crawls
20 hollow rocks
20 supermans
Upcoming
August 22nd 10am Kipping Pull Up Clinic
August 29th 10am Food As Fuel Seminar
Friday 8/21/15 Training Day
Trini and Lisa working hard at the 6pm class!
Conditioning
5 rounds each for time:
500m row
15 overhead squats
*Each round is an all out effort…do your best to row all out and do the overhead squats unbroken*
Weights for the overhead squats
Advanced`135/95
Intermediate 96/65
Beginner 65/45
Upcoming
August 22nd 10am Kipping Pull Up Clinic
August 29th 10am Food As Fuel Seminar
