CFS Workouts January 18th to January 23rd
Monday’s Workout
CrossFit Open 17.3
Prior to 8 Minutes Complete
3 Rounds of
6 C2B Pull Ups
6 Squat Snatch 95/65lbs
+
3 Rounds of
7 C2B Pull Ups
5 Squat Snatch 135/95lbs
+
Prior to 12 Minutes Complete
3 Rounds of
8 C2B Pull Ups
4 Squat Snatch 185/135lbs
+
Prior to 16 Minutes Complete
3 Rounds of
9 C2b Pull Ups
3 Squat Snatch 225/155lbs
Tuesday’s Workout
Part 1
1+ Deadlifts
Part 2
5-5-5-5-5
Weighted Dips
Wednesday’s Workout
5 Rounds For Time
30 Double Unders
20 GHD Sit Ups
10 Thrusters
Rest 3 Mintues
Thursday’s Workout
Run 5,000 Meters For Time
Friday’s Workout
1-1-1-1-1-1-1
Overhead Squats
Saturday’s Workout
“Tabata This”
Row
Air Squats
Pull Ups
Push Ups
Sit Ups
CFS Workouts January 11th to January 6th
Monday’s Workout
Part 1
2-2-2-2-2
Front Squat
Part 2
For Time
1 Mile Run
50 Wall Balls
Tuesday’s Workout
“Angie”
For Time
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Air Squats
Wednesday’s Workout
Part 1
Deadlifts
3+ at 90%
Part 2
2,000m Row For Time
Thursday’s Workout
Part 1
3-3-3-3-3
Hang Squat Snatch
Part 2
3 Rounds
50m Suitcase Carry AHAP
Friday’s Workout
CrossFit Open 17.2
AMRAP 12
2 Rounds of
50ft DB Walking Lunge
16 Toes to Bar
8 DB Power Cleans
then
2 Rounds of
50ft DB Walking Lunge
16 Bar Muscle Ups
8 DB Power Cleans
Saturday’s Workout
Part 1
5-5-5
Push Press
Part 2
Teams of 3
3 Rounds Each
15 Push Press
12 Calorie Bike
9 Burpees Over Bar
New Warm Ups and Why!
Hey ya’ll next week we are starting something new for our general warm ups!
We will be implementing 2 new warms ups that we will be doing for the next 2-3 weeks.
Warm Up 1
3 Rounds For Quality
12 Overhead Squats (PVC or Barbell)
5-10 Chin Ups
5-10 Ring Dips
Warm Up 2
3 Rounds For Quality
16 DB Lunges
10 DB Rows
30s Handstand
The reason we will be doing the same general warm ups for the next 2-3 weeks is to give you all consistent exposure to these movements so you can see consistent progress on them.
If you come 5-6 days a week you will alternate daily which warm up you will choose.
If you come 3 days per week you will pick one of the warm ups to do for the whole 2-3 weeks so you get enough exposure to these movements and see improvements!
After 2-3 weeks we will make a change to the movements that we have in our warm up and choose new focuses for you to progress at!
Additional Resources For Warm Up 1
Overhead Squats
http://library.crossfit.com/free/pdf/36_05_Overhead_Squat.pdf
Options For Chin Ups
1-Banded
2-Jumping Negatives
Ring Dip Variations
https://journal.crossfit.com/article/cfj-applications-of-the-support-on-rings
1-30s Support Hold
2-Immature Dip
3-Intermediate Dip
4-Mature Dip
Additional Resources For Warm Up 2
Handstands
http://crossfitsaved.com/simplehandstandpractice/
1-Partial Wall Walk
2-Wall Walk
3-Kick Up
4-Kick Up and Find Balance Off Wall
5-Freestanding Practice
Coach John
Easy Nutritional Actions!
Start with simple habits.
1-Practice eating slowly.
Slow eating helps you attend and attune to your hunger and fullness cues, bring your eating to their conscious awareness (so you don’t go on autopilot), learn and more importantly, trust your nervous system.
Also it gives the executive system time to respond thoughtfully to the situation, rather than reactively or reflexively.
2-Practice meal planning
Meal planning in advance combined with preparation will help you manage your time (so you aren’t rushing or panicking), and avoid last minute decisions especially when will power and motivation are low. Anticipate reasonable obstacles (like running late) and have tactics for dealing with them, have healthy foods available that are easy and convenient.
3-Practice eating Whole Foods.
Eating minimally processed Whole Foods such as lean meats, fruits, vegetables, whole grains, nuts and seeds helps you eat more slowly (because whole foods generally take more time to eat, think of whole fruit versus fruit juice, or a roasted chicken versus a chicken nugget). It helps you get more nutrients (such as protein and fiber) which may improve satiety (feeling full).
How and what we eat can change our whole dynamic of our eating habits. It can help us make better choices for our nutrition journey. Action is everything.
Coach Jenn
Meet Miguel!
CFS Athlete Profile Questionnaire
Name?
Miguel Romero
Hometown?
Rowland Heights
Age?
24
Occupation?
Full time student/ Reserve med tech
When did you first start CrossFitting?
January 2020
When did you first start training at CFS?
January 2020
Favorite WOD?
Murph would be my favorite WOD, I like all the body weight movements.
Least Favorite Movements?
Handstand push ups are definitely my least favorite movement, those are killer for me!
Tell us about your sports & fitness background.
I played football in high school, I also ran track in high school and in college for 2 years. Then I would workout at gyms and at home.
How did you first get exposed to CrossFit? Take us back to your first WOD… what was it, and how did it feel?
Just turning on the tv and watching the CrossFit games I think 2016 it really caught my eye and made me very interested. The first workout I tried was Murph and it was very very tough. I thought I knew all of those movements and I thought I was “fit”, but putting those movements together was a real reality check.
What sort of changes have you seen in your body, health and fitness since starting CF? (before / after)
It’s ridiculous, I am currently in the best shape of my life. I am the fittest I’ve ever been in my life.
My body fat is low, higher muscle mass.
What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected?
The forefront of doing CrossFit is the mental capacity that I am getting better at. That is something I didn’t think was hard since I thought I was physically fit, but doing CrossFit its also a mental thing that you have to accomplish.
Please share with us any favorite CrossFit / CFS moments.
My favorite moments would be the parties! Connors going away party was super fun. Also the Christmas party was fun! Just hanging out and being in a fun environment with everyone outside of working out.
Also the 1k row was very memorable for me.
It was the most painful workout I’ve done in this gym.
Any advice for people just getting started?
Take advantage of the beginners stage. Do what you can and be comfortable with it, relax your mind and just try your best!
What are your hobbies, interests and/or talents outside of CrossFit?
Everything I do outside of CrossFit is Engineering, all things engineering, I can sit and watch YouTube videos on engineering all day! Another thing I like to do is watch Iron Man, I’ll watch and Avengers movie just because I like Iron Man. I also enjoy shooting I actually go shooting very often.
CFS Workouts January 4th to January 9th
Monday’s Workout
Part 1
7 Sets Build to Heavy
Snatch Deadlift + Hang Power Snatch + 2 TnG Power Snatch
Part 2
CrossFit Open 14.1
AMRAP 10
30 Double Unders
10 Power Snatches
Tuesday’s Workout
Part 1
20 Minutes to Find
10 Rep Max Back Squat
Part 2
Take 41.25% and Perform 10 Front Rack Step Ups R/L
Wednesday’s Workout
“Barbara”
5 Rounds For Time
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats
Rest 3 Minutes
Thursday’s Workout
Part 1
Deadlifts
5 at 65%-5 at 75%-5+ at 85%
Part 2
3 Rounds For Time
400m Run
15 Kettlebell Swings
Friday’s Workout
Part 1
5-5-5-5-5
Shoulder Press
-After Each set 50m Farmers Carry
Part 2
5 Rounds
20s Bike Sprint
2:40 Rest
Saturday’s Workout
4 Rounds For Time
27 Calorie Row
15 DB Squats
3 Rope Climbs
How You Start Your Day Matters!
Coach John here and with “New Year New Me” happening for pretty much everyone around the world lets talk about how we can be successful this time around with what we have set out to do!
We all start off the year with great intentions to make amazing changes to areas of our lives that we want to see a better result in.
Hears where we go wrong…
We set the goal…
We make the plan…
But we forget all about the brain!
It is a well known fact that whatever we focus on tends to be what we end up doing…
That’s why the gyms are packed the first 2 weeks of the year…
We have at the front of our minds…
I am gonna lose those 20lbs…
I am gonna lift 3x per week
I am gonna run a 1/2 marathon
But as time goes on we slowly start to let other things begin to take precedent over what we had set out to do…
So here is how we can combat that…
Let’s take 5 minutes EVERY MORNING and review our goals and the actions we plan to take to achieve them.
This gets our brain working in the direction we want to go each and everyday instead of slowly forgetting what we originally set out to achieve.
What do you say? Are you in?
Are you going to make time every morning to go after these awesome goals you have set?!
PS…
Don’t just set goals in health and fitness…
Find some other areas you want to see improve…
And add those into your morning review so you have not just great fitness but a great life
Here’s a great resource to add goals to other areas of your life!
CFS Workouts December 28th to January 2nd
Monday’s Workout
3 Total Sets
AMRAP 3
400m Run
Max Toes to Bar
1 Minute Rest
AMRAP 3
400m Run
Max Double Unders
1 Minute Rest
Tuesday’s Workout
“Coach Jenn’s B-Day WOD”
AMRAP 20
12 Power Snatches
29 Wall Balls
27 Calorie Row
Wednesday’s Workout
Part 1
5-5-5-5-5
Bench Press
-Super Set 8 DB Rows
Part 2
5 Rounds
:20 Bike Sprint
2:40 Rest
Thursday’s Workout
(Morning Classes Only)
CrossFit Open 19.3
For Time
200ft Overhead Dumbbell Lunges
50 DB Box Step Ups
50 Strict Handstand Push Ups
200ft Handstand Walk
Friday’s Workout
CLOSED
Saturday’s Workout
Two is Better than One Challenge!
Part 1
20 Minutes to Find 1 Rep Max Deadlifts
Part 2
1 Mile Run For Time
Part 3
Partner Angie
For Time
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
CFS Workouts December 21st to December 26th
Monday’s Workout
Part 1
5-5-5-5-5
Front Rack Bulgarian Split Squat
Part 2
For Time
100 Walking Lunges
50 GHD Sit Ups
25 Calorie Bike
Tuesday’s Workout
For Time
500m Row
20 Weighted Pull Ups
500m Row
20 Strict Pull Ups
500m Row
20 Kipping Pull Ups
Wednesday’s Workout
CrossFit Open 14.5
21-18-15-12-9-6-3
Thrusters
Bar Facing Burpees
Thursday’s Workout
6am-7am-9am Classes ONLY
Partner WOD
30 Squat Cleans
16x100m Sprint
30 Power Snatches
Friday and Saturday
CLOSED
Two Is Better Than One-Challenge!
We have a partner challenge kicking off this new year! The challenge is going to go from January 2nd to February 13th.
What we have found works best for people is accountability! It is so beneficial to have someone on your team that is there to help you get to where you want to go.
Heres what you got to do!
STEP 1-Choose Your Teammate
Pick a partner and sign up
(if you don’t have a partner but want to participate you can sign up and we will assign you a partner)
STEP 2-Starting Point
Complete baseline test and measurements with partner on January 2nd at 8am
-Baseline Workout
-Body fat percentage
-Measurements
STEP 3-Nutrition
Pick a Nutrition Plan
Option 1
Tray Method
(Easier)
-Small Pocket 1-Fill with Protein
-Small Pocket 2-Fill with Carbs
-Large Pocket-Fill with Veggies
If you’re 150lbs or less
3 trays per day
If you’re 151lbs or more
4 trays per day
Option 2
Track your macros
(More challenging but more accurate)
(coaches will be assigning macro goals to hit for each teammate)
Be within
10g of protein
100 calories of your calorie goal
If you are unsure which one to choose consult with one of the coaches to help give you some guidance!
STEP 4-Workouts
Commit to working out 5 times per week
You must reach a minimum of 3 CrossFit classes per week and your other 2 can be at home workouts.
STEP 5-The Point System
Each day you and your partner will track your points in 3 different areas. Every time you come to class you will update your points on the board for how you and your partner are doing each day.
You will earn 1 point by:
1 point for working out (up to 5 points per week)
1 point for following nutrition plan 100% for that day
1 point for checking in with your partner by text that day
STEP 6-How You Win
We will have two teams that win in this challenge!!
Most improved team
To choose the most improved team we will take scores in
1-Points scores as a team
2-Percent of body fat percentage lost
3-Inches lost
4-Pounds lost
5-Improvement on baseline workouts
Fittest Team
To choose the fittest team we will take scores in
1-Points scored
2-Lowest team body fat percentage
3-Highest score on baseline test
At the end of the day the goal is to build healthier habits, encourage those around us, and build a great community in the process!
If you have any questions feel free to ask any questions to any of our coaches here at CrossFit Saved!