CrossFit WOD, June 27, 2018

June 27th

Weightlifting
Snatch (3-3-3-3-3-3)
Up to 70%
Power Snatch (3-3-3-3-3-3)
Up to 70%

Metcon
Metcon (Time)
3 Rounds:
Run 800m
35 Deadlift 205/135#
5 Rope climbs
Metcon (Time)
3 Rounds:
Run 800m
35 Deadlift 115/75#
15 K2E (If rope isn’t avalible for get ups)

CrossFit WOD, June 26, 2018

June 26th

Gymnastics
Metcon (AMRAP – Reps)
Gymnastics pulling:
Kipping pull up review
Toes to bar or rings
*Finish with 3 mins of max pull ups

Score is reps of pull ups in 3 minutes

Metcon
Metcon (Time)
3 rounds:
40 Box jump 24/20in
20 HSPU
Metcon (Time)
3 rounds:
40 Box jump 20/12in
20 DB push press

CrossFit WOD, June 25, 2018

June 25th

Weightlifting
Clean and Jerk (3-3-3-3-3-3)
Up to 70%
Power Clean and Push Jerk (3-3-3-3-3-3)
Up to 70%

Metcon
Metcon (AMRAP – Rounds and Reps)
9 minute amrap:
7 Push ups
14 KBS 53/35#
21 Lunges

CrossFit WOD, June 23, 2018

June 23rd

Skill
Metcon
Agility stations: 1 minute per station
Hurdles
Ladder
Ball slams
Sledgehammer

Metcon
Metcon (Time)
3 Rounds:
30 DB snatch 50/35#
20 Push ups
60 DU

Then right into:
125m Walking lunges

CrossFit WOD, June 22, 2018

June 22nd

Weightlifting
Metcon
Coach Led Split Jerk Practice
*PVC
*Bare bar
*Build

Metcon
Metcon (Time)
3 Rounds:
15 OHS 75/55
400 Meter Run
15 OHS 75/55
4 Rope Climbs
Metcon (Time)
3 Rounds:
15 DB front squat
400 Meter Run
15 DB front squat
10 Pull ups

CrossFit WOD, June 21, 2018

June 21st

Skill
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
Metcon
3 rounds 1 minute DU Progressions:
Singles
Building singles
2 singles 1 double or Du attempts
1 minute Ab-mat sit-ups

Metcon
Metcon (AMRAP – Reps)
Inverse Tabata 10sec work 20 rest:
Sled
Burpees
Machine (cals)
Metcon (AMRAP – Reps)
True Tabata 20sec work 10 sec rest
Sled
Burpee
Machine (cals)

Fixing Your Diet

Written by Elijah Christie

           You know your diet needs some work, but where do you start? There is so much info out there, diets to follow, things to cut out, foods to add in. It really seems like mission impossible. So how do we simplify, and break this up into digestible chunks? Im going to give you three ways to start fixing your broken diet.

            You don’t need a complete overhaul. You don’t need to cut out sugar, go low carb, eat paleo, and drink your greens all at once, along with exercising 6 days a week. Most people feel crappy because their body’s physiology is not working correctly. Why isn’t it working correctly? Nutrient deficiencies. Almost everybody, regardless of how good they think their diet is, is missing out on key nutrients that help their bodies function properly. A study published in the Journal of the International Society of Sports Nutrition showed that it’s really hard to get all the essential vitamins and minerals from food alone. The most common nutrient deficiencies I see are the following; water/hydration, vitamins/minerals, lack of protein (especially in women and men with low appetite)  and essential fatty acids. So how do we take care of these common deficiencies? We keep it simple. Start drinking more hydrating liquids (WATER,) add in a diverse variety of fruits and vegetables as well as lean protein sources into your diet.

            Now that we have begun getting the essential raw materials we need to thrive we can start focusing on food intake—what and how much. Sure, we can count our calories, and measure out all our food. But in reality that is never going to help us tune into our bodies and become aware of our needs. So how can we portion our meals in a simple yet effective way? We can use our hands as guidelines. Men can start with two palms of protein dense foods at each meal, two fists of vegetables at each meal, two cupped handfuls of carb dense foods at most meals and two thumbs of fat dense foods at most meals. Women can do this same thing but start with one handful/fist/thumb of each. This is our startingpoint. You still need to tune into your body and pay attention to your hunger cues. Did you feel satiated, energized, or maybe stuffed and bogged down after that meal? Adjust accordingly.

            Ok now that we have addressed eliminating nutrient deficiencies and managing our calorie intake without counting we can start to fine tune. We can start talking about things like food composition based on body type. Most people can be divided into 3 body types. There are ectomorphs: Naturally thin and lean, can seemingly eat everything and typically tolerate carbohydrates very well. They have lots of energy, fast metabolisms and cant seem to stop moving. Then we have mesomorphs: Naturally athletic, they put on muscle easier than most and do great with a balanced approach. They seem to take excess calories and turn them to lean muscle. Lastly we have endomorphs: Naturally larger individuals that seem to put on weight easy and typically do not tolerate carbs well. Their engine tends to sit at idle and are naturally less active. If we can identify our body type we can start to adjust the composition of our food. For example, ectomorphs could begin by adding an additional handful of carbs to their plate at each meal.

            Remember, there is no secret formula, there is no perfect approach or blueprint that will work for everyone. If you want to be successful long term, you need to connect with your body, pay more attention at meal time, understand what makes you feel good, and understand your hunger cues. This takes time, this takes practice. You can’t expect to be a master of your nutrition over night.

CrossFit WOD, June 20, 2018

June 20th

Weightlifting
Clean Complex – 3 position pull (1-1-1-1-1-1)
Hi Hang Clean
Hang Clean
Clean

Use to build and warm up for metcon.
Clean Pull Under (3-3-3-3-3)
No Dip Hi Hang Clean

Work on pulling yourself into a squat. Modify to power + front squat.

Metcon
Holleyman (Time)
30 Rounds for time of:
5 Wall-Ball Shots, 20#
3 Handstand Push-ups
1 Power Clean, 225#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
Metcon (Time)
10 Rounds:
3 Deadlifts (70% 1RM)
6 Pushups
9 Wall Balls

CrossFit WOD, June 19, 2018

June 19th

Warm-up

Metcon
1-Mile Run (Time)
Max Effort 1-Mile Run

Skill
Metcon
Core Series:
30sec hollow rocks
30sec arch rocks
10 plate OH sit ups
15 V-ups or C2 pikes

L1 hold instead of rocks