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Hang Power Clean   E2MOM

4 – 3 – 2 – 1 – 1 – 1 

Start on a 4min Clock; Complete:

20 Toes to Bar or Wallball Sit-ups   20/14lbs   MRX 20/10
40 Double-unders   

30 Hang Power Cleans   95/65   RX+135/95lbs   MRX 75/55

(Rest remainder of time/change weights, Can’t start until 4min)

If completed before 4min, add 4min; Complete:

25 Toes to Bar or Wallball Sit-ups 
50 Double-unders 

25 Hang Power Cleans   135/95   RX+165/115lbs   MRX 95/65

(Rest remainder of time/change weights, Can’t start until 8min)

If completed before 8min, add 4min; Complete:

30 Toes to Bar or Wallball Sit-ups
60 Double-unders 

20 Hang Power Cleans   165/115   RX+205/135   MRX 115/75

*Annotate time if done prior to 12min

**If time gates not met 12min AMRAP

4min Isometric EMOM Challenge:

Min 1 = High Plank Hold
Min 2 = Dead Bug Hold
Min 3 = Low Plank Hold
Min 4 = Hollow Hold

 

YOGA IS CANCELED THIS WEEK. 

“Pick Your Poison” by DB

For Time: (35min cap)

2000m Row

1 Mile Run

4k Bike

REST 4 min

30 Ring Muscle Ups

60 Chest to Bar Pull-Ups or 60 Ring Dips

90 Pull-Ups or 90 Bar Dips

REST 4 min

70 Thrusters   75/55

50 Thrusters   95/65

35 Thrusters   135/95

**Pick one exercise from each group, go in any order you desire and give it your all on each one**

**Compare to 25 Jan 21; 27 Jan 20; 28 Jan 19; 29 Jan 2018**

Core Development

20 Hollow Rocks

20 Banded Good Mornings

2min High Plank Hold

20 Hip Extensions

“Double Up Elizabeth” by DB

For Time: (21min cap)

63 Double Unders

21 Cleans   135/95   RX+155/105   MRX 95/65

21 Ring Dips   MRX Bar Dips

45 Double Unders

15 Cleans  155/105   RX+185/125   MRX 115/75

15 Ring Dips   MRX Bar Dips

30 Double Unders

9 Cleans   185/125   RX+205/135   MRX 135/95

9 Ring Dips   MRX Bar Dips

*power or squat clean as needed to finish As Fast As Possible, athlete responsible for load changes*

*compare to 3 Jan 21; 25 Aug 19*

Core Development

21 Reverse Rower Tucks

15 V-Ups

9 Russian Twists

18 Reverse Rower Tucks

9 Russian Twists

“Francy” by DB
For Time: (20min cap)

400m ROW/Run or 1k Bike
21 Thrusters   95/65   RX+ 115/75   MRX 75/55

21 Pull-Ups   RX+ Chest to Bar
400m RUN/Row or 1k Bike
15 Overhead Squats
15 Toes to Bar
400m ROW/Run or 1k Bike
9 Thrusters
9 Overhead Squats
9 Toes to Bar
9 Pull-Ups

(can link T2B and Pull-up in one motion and complete simultaneous)

*compare to 5 Jan 18*

Core Development

30 GHD Sit-ups or 30 Weighted Ab-mat Sit-ups

30 Hip Extensions
30 Butterfly ab-mat sit-ups
3min Low Plank Hold

 

 

CFHSV Running & Endurance WOD:

6 rounds of:

800m run, rest 2 minutes

*2 burpee penalty for every +/- second off 1st 800m pace*

Deadlift Build-Up   E3MOM

Deadlift – 10 @ 50%

Sumo Deadlift – 8 @ 60%

Deadlift – 6 @ 70%

Sumo Deadlift – 4 @ 80%

Deadlift – 2 @ 90%

Sumo Deadlift – 1 @ Max

14min AMRAP:

7 Sumo Deadlifts

2 Over the Bar Burpees

7 Left Arm Kettlebell Suitcase Deadlifts

2 Over the Bar Burpee

7 Right Arm Kettlebell Suitcase Deadlifts

42 Double-Unders

Loads =   225/155   RX+275/185   MRX 165/115

Kettlebells =   24/20kgs   RX+ 30/24   MRX 20/18

Core & Grip Development

2 sets 14 Finger Tip Push-ups

100m Plate Pinch Carry
14 Plate Pinch Curls
200m Kettlebell Carry

14 Kettlebell Curls

 

 

Bench Press   E2MOM  **find a 3RM**

3 – 3 – 3 – 3 – 3 – 3 – 3

7min AMRAP:

10/7 Calorie Row/Bike
10 Handstand Push-Ups or Shoulder to Overhead   RX+ Strict   MRX 2/4”rise

Rest 3min

7min AMRAP:

10/7 Calorie Bike/Row
10 Handstand Push-Ups or Shoulder to Overhead  RX+ Kipping MRX 2/4”rise

Barbell Loads =   135/95   RX+165/115   MRX 95/65

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

 

 

Front Squat   E2MOM  *find a 3RM*

3 – 3 – 3 – 3 – 3 – 3 – 3

For Time & Unbroken: (20min cap)

40 Air Squats

400m Run
30 Back Squats
600m Run
20 Front Squats
200m Run
40 Air Squats
400m Run
*if not unbroken, as big as sets as possible*

Barbell Loads =   115/75   RX+155/105   MRX 75/55

Flexibility & Squat Development

2x30sec Overhead Squat Hold
2x30sec Pigeon/Swan/Piriformis Stretch

2x30sec Couch Stretch or Modified Couch

2x30sec Head to Floor Straddle Stretch

2x30sec Wall Iron Chair Sit Holding 15/10lb plate

2x15sec Back Bridge/Arch
Spend 5min on Favorite Leg Stretches

 

 

“KB Tabata Time” by DB
For Max Reps of Each Exercise:

Tabata Russian Kettlebell Swings   40/32/24/20/16/12/8

Rest 2 minute/rotate

Tabata Goblet Lunges (alt legs)

Rest 2 minute/rotate

Tabata Single Arm Kettlebell Shoulder to Overhead (switch arms ea 20 sec)

Rest 2 minute/rotate

Tabata Strict Pull-Ups   MRX Ring Rows

Rest 2 minute/rotate

Tabata Goblet Step-Ups   24/20″   MRX 20/18″

Rest 2 minute/rotate

Tabata Single Arm Kettlebell Sumo Deadlift High Pull (switch arms ea 20 sec)

Rest 2 minute/rotate

Tabata Kettlebell Swings

Rest 2 minute/rotate

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals or 4min.

*This is 28 minutes worth of Tabata training and 12min rest for a total of 40min.

**Athletes can pick order of exercises**

 

 

“The MLK Muscle-Up Mile ” by DB

For Time: (35min cap)

805meter Row

Then

10 – 8 – 6 – 4 – 2 – 1

Muscle-Ups (Ring)   MRX Burpee Chest to Bar

20 – 18 – 16 – 14 – 12 – 10

WallBall Shots   20/14lbs to 10/9′   MRX 20/10 to 9′

(i.e. 10 MUs & 20 WBs, 8 MUs & 18 WBs, 6 MUs & 16 WBs……10WBs & 1 MU.)

Then

804meter Row

Core Development

30sec L-Sit on Floor, Rings or Parallettes

15 Barbell or Banded Good Mornings
30 Russian Twists

15 Butterfly Weighted Sit-ups

*Repeat in Reverse Order*

 

 

“The Big Bear Complex”

15min Achieve a 1RM Bear Complex

1 Power Clean to
1 Front Squat to
1 Push Press or Jerk
1 Back Squat to
1 Back Rack Push Press or Jerk

Then
20min to achieve a 5RM Bear Complex:

1 Power Clean to
1 Front Squat to
1 Push Press or Jerk
1 Back Squat to
1 Back Rack Push Press or Jerk
Perform the above sequence 5 times in a row

*Building to a 5 rep max complex. The hands do not leave the bar and you can NOT rest in deadlift position. Removing your hands from the bar constitutes a no rep.

i.e. 1 PC to 1 FS to 1 PP to 1 BS to BRPP = 1   *Repeat 4 more times without dropping bar.

 

 

For Time & Unbroken: (30min cap)

200m Run/Row or 0.5k Bike or 50 Double Unders
20 Barbell Push-Ups   MRX Push-Ups
1 Split Jerk   165/115   RX+205/135   MRX 115/75

200m Run/Row or 0.5 Bike or 50 Double Unders
20 Deadlifts
2 Split Jerk
200m Run/Row or 0.5k Bike or 50 Double Unders
20 WallBall Shots   20/14lbs to 10/9′   MRX 20/10 to 9′
3 Split Jerk
200m Run/Row or 0.5 Bike or 50 Double Unders
20 WallBall Sit-Ups
4 Split Jerk
200m Run/Row or 0.5 Bike or 50 Double Unders
20 Over the Bar Burpees
5 Split Jerk
200m Run/Row or 0.5 Bike or 50 Double Unders
20 Toes to Bar
6 Split Jerk

*if not unbroken, as big as sets as possible*

Squat Development

10 Kang Squats Barbell
20 Skater Squats (10ea)
30 Pistols (15ea)
1min Wall Iron Chair Sit Holding 15/10lb plate

 

 

CFHSV Running & Endurance WOD:

2 rounds of: 

800m run, rest 1 minute

2 x 100m sprint, 100m recovery walk between efforts

600m run, rest 1 minute

2 x 100m sprint, 100m recovery walk between efforts

400m run, rest 1 minute

2 x 100m sprint, 100m recovery walk between efforts

 

 

Power Snatch to Hang Power Snatch   E3MOM

4 Power Snatch to 1 Hang Power Snatch

3 Power Snatch to 2 Hang Power Snatch

2 Power Snatch to 3 Hang Power Snatch

1 Power Snatch to 4 Hang Power Snatch

1 Power Snatch to 1 Hang Power Snatch

Team WOD
“Your Turn, My Turn” by DB

18min AMRAP:

2 Power Snatch   115/75   RX+ 135/95   MRX 95/65

3 Hang Power Snatch
4 Pull-Ups   RX+Chest to Bar   MRX Ring Rows
5 Box Jumps   24/20″   RX+ 30/24″   MRX 20/18″

*One person works and completes a full round, one person rests and then switches. Athletes must slap hands to switch and start next round. Each time an individual completes a round it counts as a round for the team total.  If a three person team 2 people will go at same time.