Strength Day

Main – CrossFit

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Warm-up

10 mins

100 DUs/DU Practice (No Measure)

Warm-up (No Measure)

3 Rounds
5 Barbell Situps
5 Z-Press
60 second Plank

Mobility

5 mins

Banded Shoulder Stretch (No Measure)

Bottoms Up Kneeling KB Press (No Measure)

3×5 each arm

Gymnastics

15 mins

Kipping Pullup Progressions (10×10)

Hollow Body/Super Man Drills/Hip Explosions

3 X 15 second kipping Swings

10 EMOM
3-10 kipping/butterfly PUs
*Need a min. of 6 unbroken kipping or butterfly PUs
for this. If not then:
5 Minutes of 3 Jumping PUs to 5 second eccentric
then 5 minutes of 3 Band Assisted PU

Weightlifting

30 mins

Snatch Grip Deadlift (5×3)

Romanian Deadlift (5×3)

12 min AMRAP

Main – CrossFit

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Warm-up

10 mins

500 m Row (No Measure)

Warm-up (No Measure)

4 Rounds
5 Box Jumps
50m Farmers Walk

Mobility

Frog Stretch (No Measure)

Front Rack Mobility (No Measure)

Weightlifting

20 mins

Thruster (10, 8, 6, 4, 2, 10, 10)

*Work up to a good form double
*Back down to 50% of your max double weight for
last two sets of 10

Metcon

12 min AMRAP (AMRAP – Rounds and Reps)

8 KB C&Press (4/side) (1.5/1)
10 Box Jumps(24/20)
12 Abmat Situps

Afterbash

2 – 1 min plank holds

Paleo Challenge Details

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Here are all the deets on our very 1st Paleo Challenge:

  • Begins Monday Feb. 10th – Sunday March 23rd
  • $5 Buy-in!
  • Open to all CFP athletes!
  • Paleo Informational Sessions & Supplement Tastings – Sat 2/1 at 8am or 1030am, Sat 2/8 at 1030am!  (Taste our new SFH Protein & their liquid fish oil, NutriForce’s new Stim Free PreWOD, FitAid drinks & Perfect Foods Bars!)
  • Take Measurements Pre & Post Challenge – Weight, Body Fat, Body Measurements (Waist, Hips, Chest, Thigh, Upper Arm)
  • Take Pictures Pre & Post Challenge – Front, Side & Back
  • Mobile BodPod Testing – Get 2 sessions (one pre & post challenge) in the highly accurate BodPod unit to determine your body fat percentage for only $70!
  • Journal/log your food
  • Win Prizes!!!  1st Prize – 50% off your next 2 months at CFP!!  2nd Prize – 1 hour massage!  3rd Prize – SFH Recovery Protein 2# bag!

Know that if you sign up for the Paleo Challenge & pay your $5, everything else is essentially optional.  You are not required to attend an information session, take measurements or pictures, we won’t make you participate in the BodPod measurements, or journal your food.

That being said, it is highly recommended that you do those things!!  It will be very difficult to track your progress throughout the 6 weeks without doing the above things & pretty much impossible to win!! 😉

 

Double Metcon

Main – CrossFit

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Warm-up

10 mins

Warm-up (No Measure)

3 rounds
10 Rainbow Slamballs
5 Slamball Throws
5 Burpees

Mobility

5 mins

2 rounds (No Measure)

5 Thoracic Bridges Each Side
5 Plank Walk Outs

Gymnastics

15 mins

Handstand Push-ups (3×10)

Handstand Progressions
Holds/HSPU/HS Walks
Pike Push-Ups/Judo Push-ups

*Work with your Coach!

Metcon

30 mins

15 min EMOM (15 Rounds for reps)

2 Burpees, then 5 TTB (or Modification)
rest 60 seconds between met cons

Row (3 Rounds for time)

Row 250m
Rest the time that the 250m row took
Row 500m
Rest the time that the 500m row took
Row 750m

3 Rounds for Reps

Main – CrossFit

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Warm-up

10 mins

10 min Jump Rope Progressions (No Measure)

Mobility

5 mins

Banded Ankle Dorsiflexion (No Measure)

Banded Pigeon Stretch (No Measure)

Weightlifting

5 mins PVC Skill & Drill 3 Point Power Cleans
20-25 mins total

3 Point Power Cleans (7×2)

*No more than 70 % of your 1 RM PC
*If you don’t have history, ask your coach

Metcon

3 rounds (3 Rounds for reps)

1 Minute Strict Pullups
1 Minute Rest
1 Minute Pushups
1 Minute Rest
1 Minute Abmat Situps
1 Minute Rest

Score – add all Pullups for round 1, all Pushups for round 2, all Situps for round 3

Afterbash

3 min recovery row

#fitspiration Monday

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We’ve all heard the saying before….

great-abs-are-made-in-the-kitchen

No matter how hard you try….

cant-outtrain-a-bad-diet

So who’s ready to take their training to the next level by cleaning up their diet!?!  This is where the going gets tough & the tough get going!  But the results will do the talking & show you how worth it some clean eating & caveman cooking really are!

Most of you have seen the CrossFit Pyramid before…

1620_185279324971296_1132528509_nNutrition is the base to the pyramid because it lays the foundation for your fitness & health.  If the base layer of your pyramid is spotty, at best, how would you expect all the above components function?

CFP’s very 1st Paleo Challenge begins in February!  Who’s on board??  Stay tuned for more details, but really, you have nothing to lose (except body fat & inches) & so much to gain (including prizes & muscle)!!!

Until then, get to reading about Paleo.  Here’s a start….

paleolithic-food-pyramid

Partner Row

Main – CrossFit

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Warm-up

10 mins

500 m Row (No Measure)

Warm-up (No Measure)

10 Walking Lunges
10 Abmat Situps
10 Pushups

Mobility

7 mins

Couch Stretch (No Measure)

Super Squat (No Measure)

RKC Plank Holds (No Measure)

5×10 second holds

Weightlifting

20-25 mins

Back Squat (5×5)

*2-3 warm up sets
*shoot for 70-80% of 1 RM

Metcon

15 mins

Partner Row (AMRAP – Reps)

Partner Row-15 Minutes
*1 Partner Rows
*1 Partner does burpees

Score =
Row(Meters)+ Burpee Score

*Each Burpee counts 10 points

Afterbash

10 inchworms