CFS Workouts October 15th to October 20th

Monday’s Workout

3-3-2-2-2-1-1-1-1

Clean and Jerks

Tuesday’s Workout

AMRAP 20

50 Wall Balls

25 Toes to Bar

Wednesday’s Workout

5 Rounds For Reps

Minute 1-200m Sprint

Minute 2-Max Burpee Box Jumps

2 Minute Rest

Thursday’s Workout

Part 1

3-3-3-3-3

Deadlifts

Part 2

5-5-5-5-5

Chin Ups

Friday’s Workout

“Elizebeth”

21-15-9

Squat Cleans

Ring Dips

Saturday’s Workout

Fall 2018 Challenge Finale

AMRAP 12

2000m Bike

50 Thrusters

Max Burpee Over Bar

CFS Workout October 8th to October 13th

Monday’s Workout

Partner Workout

10 Rounds For Time

500m Row

50 Ft DB Front Rack Lunge

Tuesday’s Workout

3-3-3-3-3

Bench Press

Wednesday’s Workout

“Filthy Fifty”

For Time

50 Box Jumps

50 Jumping Pull Ups

50 Kettlebell Swings

50 Walking Lunges

50 Knees to Elbows

50 Push Press

50 Hip Extensions

50 Wall Balls

50 Burpees

50 Double Unders

Thursday’s Workout

AMRAP 12

3 Strict Pull ups

6e DB Power Snatch

9 Box Jumps

Friday’s Workout

20 Rep Max Back Squat

Saturday’s Workout

10 Rounds For Time

10 Push Press

100m Sprint

30s Rest

CFS Workouts October 1st to October 6th

Monday’s Workout

DT meets Mary

3 Rounds For Time

1 Rounds of DT

2 Rounds of Mary

Tuesday’s Workout

4x800m Run

Wednesday’s Workout

3-3-3-3-3

Thrusters

Then

EMOM 8

1-15 Calorie Row

2-15 Thrusters

Thursday’s Workout

5 Rounds Not For Time

10 L-Pull Ups

50 Double Unders

15 Hip Extensions

Friday’s Workout

4 Rounds For Time

400m Run

15 Knees to Elbows

Saturday’s Workout

5-5-3-3-3-1-1-1-1

Power Snatch

Then

“Isabel”

CFS Workouts September 24th to September 29th

Monday’s Workouts

6 Rounds For Time

5 Ring Muscle Ups

40 Doubler Unders

Tuesday’s Workouts

1-1-1-1-1-1-1

Deadlifts

Wednesday’s Workouts

For Time

10 Turkish Get Ups

200m Run

50 GHD Sit Ups

400m Run

75 Wall Balls

800m Run

Thursday’s Workout

AMRAP 10

10 Pull Ups

10 Calorie Bike

10 DB Snatches

5 Minute Rest and Repeat

Friday’s Workout

Part 1

3-3-3-3-3

Push Jerks

Part 2

5 Rounds For Time

8 Push Jerks

12 Box Jumps

Saturday’s Workout

Surprise Partner WOD

CFS Workouts September 17th to September 22nd

Monday’s Workout

3-3-3-3-3-3-3

Hang Squat Clean

Tuesday’s Workout

For Time

45 Pull Ups

60 Toes to Bar

1 Mile Run 

Wednesday’s Workout

15 Rounds For Time

5 Strict Handstand Push Ups

10 Russian KBS

Rest 30 Seconds

Thursday’s Workout

Part 1

5-5-5-5-5

Overhead Squat

Part 2

3 Rounds For Time

500m Row

15 Overhead Squats

Friday’s Workout

5 Rounds For Time

1000m Bike

100m Farmers Carry

10 Ring Rows

Saturday’s Workout

AMRAP 12

10 Ring Dips

10 Sumo Deadlift High Pulls

CFS Workouts September 10th to September 15th

Monday’s Workout

For Time

21 Squat Snatches

42 Push Ups

15 Squat Snatches

30 Push Ups

9 Squat Snatches

18 Push Ups

Tuesday’s Workout

AMRAP 20

20 Calorie Row

Max Unbroken Toes to Bar

Wednesday’s Workout

Part 1

5-5-5-5-5 

Weighted Pull Ups

Part 2

“Tabata Something Else”

Pull Ups

Push Ups

Sit Ups

Air Squats

Thursday’s Workout

10 Rounds For Reps

In a 1 minute window

12 Calorie Bike

Max Power Clean + Push Press

Rest 2 Minutes

Friday’s Workout

For Time

25 DB Burpee Step Ups

800m Run

Rest 5 Minutes and Repeat

Saturday’s Workout

21-15-9

Deadlift

Thrusters

CFS Workouts September 1st to September 8th

Monday’s Workout

“Horton”

9 Rounds For Time with a Partner

9 Bar Muscle Ups

11 Clean and Jerks

50-Yard Buddy Carry

**Share the work with your partner howeer you choose with only one person working at a time.**

Tuesday’s Workout

Part 1

5-5-5-5-5

Bench Press

Part 2

EMOM 10

Minute 1-15 Bench Press

Minute 2-50 Double Unders

Wednesday’s Workout

5 Rounds For Time

200m Run

50ft Dumbbell Lunge

200m Run

50ft Dumbbell Lunge

Thursday’s Workout

For Time

500m Row

-Then-

10-9-8-7-6-5-4-3-2-1

Pull Ups

1-2-3-4-5-6-7-8-9-10

Hang Power Clean

-Then-

500m Row

Friday’s Workout

For Max Load

3 Front Squats + 3 Push Jerks

Saturday’s Workout

Fall Challenge

TBA

 

 

Fall Challenge Food List and More…

Goal Setting

This is not just a weight loss challenge. I encourage everyone to take the time now to set a goal for themselves. It does not have to be weight related. It could be performance based, commitment based, weight gain based, among other things.

Commitment

Signing up for a nutrition challenge is no easy task. It requires some mental toughness, and the ability to be able to think before we act. Some people come from a very deranged diet, where others will find this as a way to just clean up the little things they have let sneak back in. The best part of the challenge is that YOU ARE NOT ALONE. In fact, we will be in good company with support from a large community of people. Be compassionate with yourself and remember that we will make mistakes along the way. It is important to not let those mistakes define you, but rather help you bring awareness to some things that are harder for you than others.

On the Challenge

“Eat Meat and vegetables, Nuts and Seeds, Some Fruit, Little Starch, No Sugar. Keep intake levels that support exercise but not body fat.”

-Greg Glassman, 100 Words of Fitness

Our challenge this year is a little different but the same as it has been.  We are going after food quality and food quality.  Greg Glassman got it right when he said “Eat meat and vegetables, nuts and seeds, some fruit, little starch, no sugar.”  And that is exactly what we are doing.

Here is our food list for the challenge.  You will have a choice of eating your allotted trays or going with macros.  Once you choose one you can not switch to the other for the duration of the challenge.

 

 

 

Supplements

Rule 1

If you are over 20% body fat for men and 24% body fat for women, supplements are off limits for you for the duration of the challenge.

Rule 2

If you are under 20% body fat for men and 24% body fat for women, you can have supplements but limited to before, during, or directly after training.

Whey Protein

BCAAs

Creatine

Post Wod Carb Shakes

Say NO to:

  • All flours, almond flour, coconut flour
  • All sweeteners-honey, agave nectar, stevia, coconut sugar, cocao
  • Alcohol, juice, soda
  • Dairy-cream in the coffee, cheeses, yogurt
  • Corn and corn products
  • Unnaturally processed condiments, dressings, sauces, marinades, or spices (read your labels)
  • Dried fruit
  • Legumes (peanuts, beans, soy)
  • Gum
  • Canola, vegetable, soybean, grapeseed oils
  • All protein bars. Quest bars, paleo cookies, lara bars
  • All sport supplements that are not directly before, during, or after training (if applicable)

Commonly asked, and are ok

  • Deli Meats (no sugar added)
  • Bacon (no sugar added)
  • Rice, Quinoa, Sweet potato (In Moderation)(but no restaurant sweet potato fries)
  • Balsamic vinegar (vinaigrettes commonly have added sugars)
  • Coconut, olive, avocado, and nut oils
  • Coconut milk, almond milk
  • Grass-Fed butter, ghee, nutritional yeast, salt
  • Green beans and peas
  • Coffee and tea (no sugar added) seltzer water
  • Chicken and beef broth/stock
  • Mustards and hot sauces made with natural ingredients (no sugar added, no unhealthy oils)

Eating Out

This can be overwhelming at first, but most restaurants will have an option for meat and vegetables.

CFS Workouts August 27th to September 1st

Monday’s Workout

Part 1

1-1-1-1-1-1-1

Split Jerks

Part 2

5-5-5-5-5

Dips

Tuesday’s Workout

“Eva”

800m Run

30 Kettlebell Swings

30 Pull Ups

Wednesday’s Workout

For Time

250m Row

25 Burpee Box Jumps

-3 Minute Rest-

250m Row

50 Front Squats

-3 Minute Rest-

250m Row

25 Burpee Box Jumps

Thursday’s Workout

3-3-3-3-3

Deadlift

Friday’s Workout

7 Rounds For Time

10 Overhead Squats

3 Rope Climbs

Saturday’s Workout

3 Rounds For Time

1000m Bike

15 DB Push press

15 Toes to Bar

How do you win the Fall Challenge?

Lots of questions have been rolling in about the fall challenge and how you can win the $1000.

So here is the breakdown on how it’s going to go.

Step 1-Sign Up

Step 2-Baseline Test

The week of September 3rd to September 8th you will have a chance to get your body fat tested on the InBody Machine and also complete your baseline workout at the designated times.

Step 3-Pick a Nutrition Program

Option 1 is the tray option (easier to follow). Option 2 is to track your macros (requires some work).

Step 4-Earn Points

There are 3 ways to earn points in the challenge.

Nutrition Points

Option 1

Everyone will receive 2 trays when they sign up for the challenge.

The tray will have 3 sections: 2 small pockets and 1 large pocket.

 

Small Pocket 1-Fill with Protein from Food List

Small Pocket 2-Fill with Fruit or Starch from Food List

Large Pocket-Fill with Vegetables from Food List

 

For those UNDER 150lbs you will be required to eat 3 trays per day

For those OVER 150lbs you will be required to eat 4 trays per day.

 

Option 2

Track your Macros

Be within:

10g of your Protein

10g of your Carbohydrate

5g of your Fat

 

Your Macros will be calculated based off of your lean body mass when you weigh in.

 

**In both options you will be required to eat only quality foods from the food list and any foods that you eat that are outside of the food list will give you a 0 for Nutrition Points for that day**

 

Sleep Points

You must get 7 hours in one shot for sleep to earn a point. If you are in bed, lights out, screens off, 100% ready for and intending to sleep, count that time.

 

Workout Points

Earn up to 6 points a week for completing a CrossFit Saved Class or an At-Home-Workout from the blog.

 

(You may only count the day you workout, doing more than one workout in a day only counts for 1 point.)

 

STEP 5-Win

The winner will be chosen from 3 categories

 

Points

Earn the most points by keeping your nutrition, sleep, and exercise all on point!

 

Percent of Body Fat % Lost

Example

Athlete 1-goes from 50% body fat to 45% body fat. They lost 10%

Athlete 2-goes from 10% body fat to 9% body fat. They also lost 10%

They both would tie in that category. This makes it fair across the board for athletes looking to improve performance and athletes looking to lose weight. Both had to put in the same amount of work to get to the results they achieved.

 

Improvement on baseline workout

Achieve more reps than you did at the start of the challenge!

 

 

In later posts we will go over other specifics like the food list, supplements, foods to say no to, and other commonly asked questions!