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

IMG_7079

 

 

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

IMG_0555

 

 

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.

 

 

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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.

 

fail-to-plan

 

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

festivus-photo

 

 

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

 

 

festivus_games_600 

 

 

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:

Festivus Games Workouts

 

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

IMG_0393

 

 

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

IMG_9625

 

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