logo

Diet & Nutrition >>

No matter who you are,

Proper nutrition is the key to achieving your health and fitness goals

All of our members

get individual help learning to make healthy food choices that will effect them and their families for life. Follow us on this nutrition blog for more helpful recipies, tips, and stories from our staff and members!

Duke 4

 

 

WOD:

A.  Push Press:  9 – 6 – 3 – 4 – 1/2     E3MOM

B. For Time:

21 shoulder to overhead  95/65  (MRX 75/55)

21 toes-to-bar

18 power clean  95/65  (MRX 75/55)

18 barbell push-ups  (MRX 18 push-ups)

15 hang power snatch  95/65  (MRX 75/55)

15 chest-to-bar pull-ups  (MRX pull-ups)

12 shoulder to overhead

12 toes-to-bar

9 power clean

9 barbell push-ups  (MRX push-ups)

6 hang power snatch

6 chest-to-bar pull-ups  (MRX pull-ups)

 

 

Check out Mason Dixon’s menu for next week. July 25

To place an order, click here!

 

 

Follow Paul McCrary at The CrossFit Games as he competes in the 50-54 year old mens category. 

Watch live coverage at games.crossfit.com.

Duke 2Duke 3 bw

DUke 2 bwDuke 3

 

 

WOD:

With a continuous running clock:

00:00-3:00  run 200m then max rounds of:

10 kettlebell swings  24/16kg  RX+ 32/24kg  (MRX 20/12kg)

10 Military anchored ab-mat sit-ups   RX+ 10 GHD

3:00-5:00 rest

5:00-10:00 run 400m then max rounds of:

12 kettlebell swings

12 Military anchored ab-mat sit-ups  RX+ 12 GHD

10:00-13:00 rest

13:00-21:00 run 600m then max rounds of:

14 kettlbell swings

14 Military anchored ab-mat sit-ups  RX+ 14 GHD

21:00-24:00 rest

24:00-UTC/For time:

16 kettlebell swings

16 Military anchored ab-mat sit-ups  RX+ 16 GHD

1200m run

**score = each AMRAP and For Time

 

Check out Mason Dixon’s menu for next week. July 25

To place an order, click here!

 

 

Follow Paul McCrary at The CrossFit Games as he competes in the 50-54 year old mens category.

Watch live coverage at games.crossfit.com.

Duke 1

 

 

 

WOD:

A.  Front squat:  9 – 6 – 3 – 4 – 1/2     E3MOM

B. 13 minute AMRAP of:

13 back squats 115/80  RX+135/95  MRX 95/65

13 pull-ups  RX+ 13 chest-to-bar pull-ups

13 calorie row

rest 2 minutes

“Finisher”

1 minute max chin-ups

C.  Core Development:

1 minute high plank hold

1 minute left side high plank hold

1 minute right side high plank hold

1 minute low plank hold

 

 

Check out Mason Dixon’s menu for next week. July 25

To place an order, click here!

 

 

Follow Paul McCrary at The CrossFit Games as he competes in the 50-54 year old mens category. 

Watch live coverage at games.crossfit.com.

Mac

 

 

A.  EMOM:  20 Russian kettlebell swings x 5 minutes

B.  “Let the CrossFitter Decide” by DB

3 rounds for time:

15 push press 115/80  or  95/65  or  75/55  OR 15 handstand push-ups  (MRX 2/4″ rise)

30 double unders OR 30 mogul ski jumps

20/15 hand release push-ups OR 15/10 dips

15 box jumps OR step-ups  30″/24″/20″ or 18″

10 power snatch 115/80  or  95/65  or  75/55  OR 10 KBS 32kg/24kg/20kg/16kg

200m run OR 50 double unders /5o ski mogul jumps OR 15 box jumps

 

Check out Mason Dixon’s menu for next week. July 25

To place an order, click here!

Thomas

 

 

A.  Power Snatch:  3 – 2 – 1 – 1 – 1       E2MOM

B.  3 rounds for time and snatch load of:

600m run

18 kettlebell swings  24/16 kgs.  RX+ 32/24 kgs.  (MRX 20/12 kgs.)

6 over the box jumps  24/20″  (MRX 20/18″)

12 toes-to-bar

power snatch load determines reps

RX  135/95 = 1 rep; 115/75 = 3 reps; 95/65 = 4 reps; 75/55 = 6 reps

RX+ 155/105 = 1 rep; 135/95 = 3 reps; 115/75 = 4 reps; 95/65 = 6 reps

MRX 115/75 = 1 rep; 95/65 = 3 reps; 75/55 = 4 reps; 65/45 = 6 reps

C.  Core Accessory Training

50 GHD sit-ups or 50 Military anchored sit-ups or 50 butterfly ab-mat sit-ups

30 hip extensions or GHR’s or combo both

 

 

Check out Mason Dixon’s menu for next week. July 4

To place an order, click here!

 

 

REMINDER: We will be CLOSED Sunday, July 3rd and Monday, July 4th for the holiday. Barbell Cub is canceled on Saturday as well.

 

Mimi

 

 

WOD:

A.  Front Squat & Deadlifts:  3 – 2 – 2 – 1 – 1     E3MOM

(complete both lifts within 3 minute window, 20 seconds to transition)

B. 4X SPRINT AMRAPs

2 minute AMRAP of:

5 deadlifts 135/95  RX+ 155/105  (MRX 115/75)

4 hang power cleans

3 front squats

2 over the bar burpees

rest 2 minutes

Repeat 3 more times for a total of 4 cycles

*Pick up each AMRAP where you left off. Score is total reps from all four 2-minute AMRAPS

 

Check out Mason Dixon’s menu for next week. July 4

To place an order, click here!

Maggie

 

 

WOD:

With a continuous running clock:

00:00 – 3:00 run 400m for time

03:00 – 7:00 row 500m for time

7:00 – 10:00 run 400m for time and max muscle-ups or chest-to-bar pull-ups or pull-ups

10:00 – 12:00 rest

12:00 – 15:00 row 500m and max muscle-ups or chest-to-bar pull-ups or pull-ups

15:00 – 17:00 rest

17:00 – 19:00 run 200m and max muscle-ups or chest-to-bar pull-ups or pull-ups

19:00 – 20:00 rest

20:00 – 22:00 row 250m and max muscle-ups or chest-to-bar pull-ups or pull-ups

22:00 – 24:00 rest

24:00 – 34:00 500m row-400m run-250m row-200m run and max muscle-ups or chest-to-bar pull-ups or pull-ups

**score = 400m run time , 500m row time and total muscle-ups, chest-to-bar pull-ups or pull-ups in WOD.

Macie 1

Macie 2Macie 2

 

 

A.  Thruster:  1 – 1 – 1 – 1 – 1 – 1         E2MOM

B.  “Chest Pump” by DB

12-10-8-6-4-2 rep rounds of:

power clean  135/95  (MRX 95/65)

ring dips  (MRX bar dips)

shoulder to overhead  135/95  (MRX 95/65)

push-ups

C.  Core & Shoulder Accessory Training:

25 evil wheels

25 bottoms up kettlebell press

200m double kettlebell or dumbbell overhead walk

 

tired

 

 

“Filthy Fifties”

For time:

50 box jumps 24″

50 jumping pull-ups

50 kettlebell swings 16kgs

5o walking lunge steps

50 knees to elbows

50 push press 45/35lbs.

50 back/hip extensions

50 wallball shots  20/14 lbs.  10′

50 burpees

50 double unders

Madison and wendy

 

WOD:

A.  Back squat:  1 – 1 – 1 – 1 – 1       E2MOM

B.  22 minute AMRAP of:

10 back squats 135/95  RX+ 175/115  (MRX 95/65)

10 toes-to-bar

10 overhead lunges  45/35 lb. plate

10 chest-to-bar  RX+ 10 bar muscle-ups  (MRX 10 pull-ups)

**score is load, rounds and reps

C.  Core Accessory Training:

100, 75 or 50 GHD or anchored ab-mat sit-ups for time

2 minute low plank hold with 1 push-up every 10 seconds

100, 75, or 50 butterfly ab-mat sit-ups for time

 

CFHSV Running & Endurance WOD:

For time:

1000m row, rest 4 minutes

2 cycles of: 500m row, rest 2 minutes between efforts

5 cycles of: 200m row, rest 1 minute between efforts

Collin

 

WOD:

A.  Clean & Jerk: 1 – 1 – 1 – 1 – 1       E2MOM

B.  For total reps, calories and rounds:

00:00 – 01:00 row for calories

01:00 – 02:00 rest

02:00 – 03:00 power cleans  115/75  RX+ 145/100  (MRX 95/65)

03:00 – 04:00 rest

04:00 – 05:00 shoulder to overhead   115/75  RX+ 145/100  (MRX 95/65)

05:00 – 06:00 rest

06:00 – 07:00 ground to overhead  115/75  RX+ 145/100  (MRX 95/65)

07:00 – 10:00 rest

For total rounds:

10:00 – 20:00

15/12 calorie row

10 power cleans  115/75  RX+ 145/100  (MRX 95/65)

10 shoulder to overhead

5 ground to overhead

 

Check out Mason Dixon’s menu for next week. June 27

To place an order, click here!

Katie 1Katie 2

 

 

A.  Weakness Work/Progression Training:

**Athlete makes 2 choices based on greatest weakness and alternates choices on even and odd minutes:

Alternating EMOM for 14 minutes: (choose 2)

1-2 rope climbs w/feet or legless

8 pistols

2-4 squat clean at 50-75% of 1 RM

2-4 squat snatch at 50-75% of 1 RM

2-5 muscle-ups

3-5 ring dips

3-5  pull-ups

3-10 handstand push-ups

10-50 ft. handstand walk

30-40 double unders or 10-15 attempts

B.  3 rounds for time of:

50 double unders

7 squat snatch or 7 squat clean

run 200m or 50ft handstand walk

14 wallballs 20/14  10/9′  or 14 pistols, alternating

Score = time plus movements performed and load used

 

Check out Mason Dixon’s menu for next week. June 27

To place an order, click here!