Tuesday, May 18, 2021

Protein Reminder! There have been several people at the gym who have mentioned feeling better and fuller in the last weeks because they’ve upped their protein intake. Keep at it, folks! Tonight I had a little left over shrimp and then I whipped up some tuna to make some wraps. Most fish is virtually pure protein, and very little fat, so I like to add some flavor and calories by adding some mayo. The mayo pictured is delicious and is made with avocado oil, not the toxic soybean oil commonly found in pretty all other commercial mayos. Highly recommended 👍.
Macronutrient breakdown:
88 grams of protein, 50 grams of fat, 140 grams of carbs (roughly 1362 calories)

Workout of the Day

A.
Shoulder Press
5 x 7 at 70-75%

B.
AMRAP in 3 minutes of:
10 DB Renegade Rows
10 DB Push Presses
10 DB Bench Press
In remaining time:
Max Calories on Rower

Rest 1 minute, then repeat 3 more times

Monday, May 17, 2021

Amanda Ney demoing the worlds greatest stretch to gain better positioning in the Front Rack: the Rack Stretch!

Workout of the Day

A.
Front Squat
5 x 8* at ~60%

3 pause front squats + 5 front squats

B. (repeat)
“Toxic Shock”  
AMRAP in 10 minutes of:
8 Alt Front Rack Reverse Lunges (115 / 75)
6 Burpees Over the Bar

Masters: 85/60, burpees
Rx+ 145/100

Saturday, May 15, 2021

Who dis?

Workout of the Day

A.
In teams of two, complete
AMRAP in 15 minutes of:
15 Front Squats (125 / 85)
15/12 Cal on Assault Bike
15 Pull-ups

Rest 5 minutes, then:
B.
In teams of two, complete
Five rounds for time of:
15 Back Squats (145 / 100)
15/12 Cal on Rower
15 Burpees
Partner 1 does 15 front squats, Partner 2 bikes 15, Partner 1 does 15 TTB, Partner 2 does 15 FS, etc. 
Continue this format for Part B

Friday, May 14, 2021

Candid John VC

Workout of the Day

A.
Power Snatch + Overhead Squat
Every 30 seconds, for 10 minutes (20 sets):
1 power snatch + 1 overhead squat

B.
Complete the following for time:
One round of:
20 Power Snatches (100 / 65)
20 Cals on Ski erg
20 Overhead Squats 
20 Toes to Bar
 
Two rounds of:
10 Power Snatches
10 Cals on Ski erg
10 Overhead Squats 
10 Toes to Bar
 
Four rounds of
5 Power Snatches
5 Cals on Ski erg
5 Overhead Squats 
5 Toes to Bar
 
Ladies: 16, 8, 4 calories
 
Rx+ 135 / 95

Thursday, May 13, 2021

Silvia demoing the top of the KB swing. This is the only position that allows for fully engaged and active shoulders. Just like when we finish a shoulder to overhead movement, we want the load right over the shoulders/back of the neck, an we want the head pulled thru the “window” because it allows for the shoulder blades to be fully contracted and elevated.

Workout of the Day

A.
Clean & Jerks

B.
AMRAP in 6 minutes of:
4 Power Clean and Jerks (135 / 95)
12 Box Jumps (24 / 20)

– Rest 3 minutes – 

AMRAP in 6 minutes of:
2 Squat Clean and Jerks (185 / 125)
8 Box Jumps (30 / 24)

Masters: 95/65 > 135 / 95, 20/16 > 24/20
Rx+ 185/125 > 225 / 145

Wednesday, May 12, 2021


Now that is a beautiful Push-up! While one of the most basic bodyweight exercises out there, it is HARD to do it well, especially with bigger sets and under fatigue. Regardless, we should all still be striving to achieve and maintain proper form, AND of equal importance, range of motion, for each and every rep. 

Workout of the Day

A.
AMRAP in 10 minutes of:
200m Run
10/8 Strict Pull-Ups
-Rest 5 Minutes-
B.
AMRAP in 10 minutes of:
200m Run
20/18 Push-Ups
-Rest 5 Minutes-
C.
AMRAP in 10 minutes of:
200m Run
30 Air Squats
Vest optional
*Hat tip to CrossFit Mayhem for the workout

Tuesday, May 11, 2021

Weekly reminder to get that protein in! My typical on-the-go breakfast. A solid 70 grams of protein, a decent amount of micronutrients (aka vitamins and minerals), lots of probiotics, hydration and electrolytes on point, only 430 total calories, and each item was 1 dollar or less. 

Workout of the Day

A.
Shoulder Press
5 x 6 at ~75%
After each set:
1-2 rope climbs
B. (repeat)
For time:
15-12-9 rep rounds of:
Burpees Over the Bar
Shoulder to Overhead (145 / 100)
Rest exactly 3 minutes, then:
9-12-15 rep rounds of:
Shoulder to Overhead
Burpees Over the Bar
Masters: burpees, 95 / 65
Rx+ Bar facing burpees, 175 / 115

Monday, May 10, 2021

Huz

Workout of the Day

A.
Front Squat
5 x 7 at ~65%
(3 Pause Front Squats + 4 Front Squats)

After each set:
30 seconds of Double-unders or Double-under practice

B.
AMRAP in 12 minutes of:
12 Wall-Balls (20 / 14)
12 Kettlebell Swings (53 / 35)
12 Walking Lunges w Plate Overhead (45 / 35)

Masters: 14/10, 44/30, 25/15
Rx+ 30/20, 70/53, 55/45

Saturday, May 8, 2021

Jess

Workout of the Day

A.
In teams of two, complete the following for time:
20 Synchro Burpees
30 Box Step-ups w DB
40 Synchro DB Snatches
50 Goblet Squats w DB
60 Synchro Lunges w DB Overhead
50 Goblet Squats
40 Synchro DB Snatches
30 Box Step-ups w DB
20 Synchro Burpees

Friday, May 7, 2021

Ellie

Workout of the Day

A.
Hang Snatch
Every minute, for 12 minutes:
2 hang squat snatches

Starting at a moderate load, increase every 3rd minute (4 total weights)

B.
Five rounds for time of:
10 Hang Power Snatches (115 / 75)
15 Wall-Balls (20 / 14)
200m Run

Masters:  85/60, 14/10
Rx+ 145/95, 30/20