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CrossFit GAMES Event 10

For Time: (30min cap)

30 Toes to Bar   MRX 20 Toes to Bar

1.5-mile Run   MRX 1mile Run

30 Toes to Bar   MRX 20 Toes to Bar

1.5-mile Run   MRX 1mile Run

30 Toes to Bar   MRX 20 Toes to Bar

Core Development & Stretching

1min High Plank Hold
2x30sec Butterfly Stretch

2x30sec Straddle Stretch

20 Plate Curls
1min Right Side Plank Hold

30sec Couch Stretch each leg

20 Plate Presses
1min Left Side Plank Hold

30sec Splits Hold
20 Plate Ground to Overhead
1min Low Plank Hold

CFHSV RUNNING & ENDURANCE WOD: 

30min AMRAP:
10 DB goblet squats
10 DB alt lunges
400m run
Rest 1 minute

 

 

CrossFit GAMES Event 4

For Time: (20min cap)

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 reps of:

Wall Walks

Thrusters   185/135lbs

OR

CrossFit GAMES Master’s Event 9

For Time: (20min cap)

10 – 8 – 6 – 4 – 2 reps of:

Wall Walks

Thrusters   135/95lbs

OR

CrossFit GAMES Master’s MRX Event 9

For Time: (20min cap)

9 – 7 – 5 – 3 – 1 reps of:

Wall Walks

Thrusters   95/65lbs

Core & Grip Development

1min L-sit Hang from Bar

100m Plate/Pinch Grip Carry

Max Plate Pinch Curls
1min Fingertip High Plank Hold

200m Farmers Walk DBs/KBs

Max DB/KB Curls

 

 

Tempo Deadlifts   E3MOM
5 Sets X 3-6 Reps @ 50-75%

Continuously Running Clock for Reps:

0:00-2:00   200m Run/Row or 0.5k Bike Max KB Sumo Deadlift High Pull

2:00-3:00 – REST

3:00-5:00   200m Row/Run or 0.5k Bike Max Sumo Deadlifts

5:00-6:00 – REST

6:00-8:00   200m Run/Row or 0.5k Bike Max Bar Facing Burpees

8:00-9:00 – REST

9:00-11:00   200m Row/Run or 0.5k Bike Max Russian Kettlebell Swings

11:00-12:00 – REST

12:00-14:00   200m Run/Row or 0.5k Bike Max Deadlifts

14:00-15:00 – REST
15:00-17:00   200m Run/Row or 0.5k Bike Max American Kettlebell Swings

Barbell Loads =   275/185  RX+315/215   MRX 205/135

Kettlebells =   24/16kgs   RX+32/24   MRX 20/12kgs

Kettlebell Development

12 Turkish Get-ups (each arm)
12 Kettlebell One Arm, One Leg Deadlifts (each side)

 


YOGA IS CANCELED TODAY. 

 

 

 

For Time: (8min cap)
1000m Row for LeaderBoard!* or 800m Run for LeaderBoard!* or 2.5km Bike
*compare to 10 Oct 20*

4 Rounds For Time: (16min cap)
24 Dumbbell Snatch (alt arm)   50/35lbs   MRX 35/20
12 Box Jump Overs   24/20   RX+30/24   MRX20/18″

18 WallBall Sit-Ups or Toes to Bar   20/14lbs   MRX 20/10

Shoulder / Core Development

30sec L-Sit Hold (rings, bar, parallettes) to 1min High Plank Hold Straight to
2min Low Plank Hold

 

 

Tempo Back Squat   E3MOM

5 Sets X 3-6 Reps @ 50-75%

4min AMRAP:

8 Front Squats   135/95   RX+165/115   MRX 95/65

4 Chest to Bar   RX+4 Bar Muscle Ups   MRX Pull-Ups

REST 2min

3min AMRAP:

6 Power Cleans
3 Chest to Bar   RX+3 Bar or Ring Muscle Ups   MRX Pull-Ups

REST 1min

2min AMRAP:

4 Hang Squat Cleans
2 Chest to Bar   RX+2 Ring Muscle Ups   MRX Pull-Ups

Core & Single Leg Development

10 Pistols Each Leg or 10 Scaled Pistols
20 Crunches – 15 V ups – 10 Crunches – 5 V ups

10 Reverse Lunges w/2 KBs in Front Rack
20 GHD Sit-ups
10 KB OH Lunges
20 Hip Extensions

 

 

Tempo Strict Press   E3MOM
5 Sets X 3-6 Reps @ 50-75%

For Time: (22min cap)
20 Handstand Push-Ups   RX+Strict   MRX2/4″ Rise / 5 WallWalks

400m Run/Row or 1k Bike
20 Shoulder to 0verhead   95/65   RX+115/75   MRX 75/55
100 Doubles or 25 Box Jumps
20 Dips   RX+Strict (ring or bar dips for all)

400m Run/Row or 1k Bike
20 Barbell Push-Ups   MRX Push-Ups
100 Doubles or 25 Box Jumps
20 Over the Bar Burpees
400m Run/Row or 1k Bike

Flexibility Development

Spend 3min on Banded Shoulder Stretches

2x20sec Couch Stretch
2x20sec Head to Floor Straddle Stretch

Spend 3min on PVC Shoulder Stretches

2x20sec Butterfly Stretch

2x20sec American Splits

 

 

“T”

5 Rounds For Time: (31min cap)

100-meter sprint

10 Squat Clean Thrusters   115/75   MRX 85/55

15 Kettlebell Swings   32/24kgs   MRX 24/16kgs
100-meter sprint

REST 2min After Each Round

Marine Master Sgt. Aaron Torian, 36, of Paducah, Kentucky, died Feb. 15, 2014, during combat operations in Helmand Province, Afghanistan. Torian was assigned to 2nd Marine Special Operations Battalion, Marine Special Operations Regiment, U.S. Marine Corps Forces Special Operations Command in Camp Lejeune, North Carolina, and was on his sixth deployment at the time of his death.

 

 

Air Force Birthday

“JAG 28”

For Time: (30min cap)

Run 800 meters

28 Kettlebell Swings   32/24kgs   MRX 24/16kgs
28 Strict Pull-ups   MRX Ring Rows
28 Kettlebell Hang Clean & Jerk (*14 each arm*) 

28 Strict Pull-ups   MRX Ring Rows
Run 800 meters

*compare to 18 Sep 2016; 14 Sep 14*

Hero WOD for an Alabama Airmen on the Air Force’s Birthday.  U.S. Air Force Senior Airman Mark Forester, 29, of Tuscaloosa, AL, assigned to the 21st Special Tactics Squadron, based in Pope Air Force Base, NC, died on September 29, 2010, while conducting combat operations in Uruzgan province, Afghanistan. He is survived by his parents Ray and Pat, and siblings Terri, David, Joseph and Thad.

 

 

CFHSV Running & Endurance WOD:

25min AMRAP: 

600m run

20 air squats

10 burpees

rest `1 minute between rounds

 

 

CrossFit GAMES Master’s Event 4

For Time: (28min cap)
84/68 Calorie Bike/Row or 1200m Run
42 Wallball Sit-ups  RX+ WB GHD Sit-ups  20/14lbs   MRX WB Sit-ups 20/10lbs
42 Front Squats   100/70   MRX  75/55   RX+*DB Squat 2×50/35lbs 

8 Wall Walks   RX+84ft Handstand Walk

42 *Front Squats 100/70lbs   RX+150/100  MRX  75/55

8 Wall Walks   RX+84ft Handstand Walk

Handstands & Abs

20 Plank Shoulder Taps

1min Handstand Hold

1min Hollow Hold
1min Right Side Plank Hold

1min Hollow Hold

1min Left Side Plank Hold

10 Handstand Shoulder Taps

1min Hollow Hold

 

 

“Funked Up Forties” by DB

For Time: (40min cap)

40 Deadlifts   95/65   RX+115/75   MRX 75/55
40 Burpee Box Jump/Step-Up   24/20″   RX30/24

40 Kettlebell Swings   24/16kgs   RX+32/24   MRX 20/12
40 Kettlebell Goblet Squats
40 Chest to Bar Pull-ups   MRX 40 Pull-ups
40 Military Anchored Sit-Ups   RX+GHD Sit-Ups

40 Hang Power Clean
40 Toes to Bar
40 Push Press
40 Double Unders
40 WallBall Shots   20/14lbs to 10/9′   RX+20/14 to 11/10′  MRX 20/10 to 9′

*Compare to 1 Sep 18; 2 Sep 2017**

Flexibility Development

Spend 3min on Banded Shoulder Stretches

2x30sec Couch Stretch
2x30sec Head to Floor Straddle Stretch

Spend 3min on PVC Shoulder Stretches

2x30sec Butterfly Stretch

2x30sec American Splits

 

 

12min Build-up to a Max Thruster

For Time: (25min cap)

210 Double Unders

21 Thrusters   95/65   RX+115/75   MRX 75/55lbs

21 Toes to Bar or 21 Wallball Sit-ups   20/14   MRX 20/10lbs

150 Double Unders
15 Thrusters

15 Toes to Bar or 15 Wallball Sit-ups

90 Double Unders
9 Thrusters
9 Toes to Bar or 9 Wallball Sit-ups

Core, Guns & Grip Development

100m Plate Pinch Carry
20 Plate Hammer Curls
100m KB Heavy Farmer’s Carry

20 Double KB/DB Curls
1min Bar Hang
20 Plate Hammer Curls

 

 

Tempo Bench Press   E3MOM

5 Sets X 3-6 Reps @ 50-75%

12min AMRAP:

9/6 Barbell Push-ups   MRX Push-ups
12 Hang Clean   135/95   RX+185/125   MRX 95/65

6 Shoulder to Overhead

Chest & Core Development

2×12 DB/KB Bench
2×12 Evil Wheels
2×12 Dips (ring & bar)
2×12 Band Pull Aparts (across chest)