Tuesday, June 28, 2016

Warm-up
3 Rounds
Couch Stretch (10 seconds each leg)
6 squats
Banded hamstring stretch (10 seconds each leg)
6 push ups
Lat + Pec + Tricep stretch (banded – 10 seconds each side)
Run 100M

Squat Clean + Front Squat (8×4 @80% of 90% (1RM SC))
Every 1:30 Complete a set
(SC+FS)
1+3 x 2
2+2 x 2
3+1 x 2
4+0 x 2

* Squats Cleans are NOT touch and go!!!

Metcon (Time)
4 Rounds
28 Pistols
15 Power Cleans (115/80)

From May 10 CrossFit Mayhem

Monday, June 27, 2016

Warm-up
3 Rounds
Calf roll
6 squats
Banded hamstring stretch (10 seconds each leg)
6 pull ups
Lat stretch (banded – 10 seconds each side)
6 push ups
Pec stretch (banded – 10 seconds each side)
6 sit ups

Power Snatch (10×3 @85% of 90% (Max Snatch))
Touch and Go!!!! Every 1:15

From May 9 CrossFit Mayhem

Metcon (Time)
4 RFT:
400m Run
30 WB 20/14
15 DL 225/155

From May 7 CrossFit Mayhem

28-Day Challenge (July 2016)

28-Day Challenge

Starting July 5th (and ending on August 1st), we will be conducting a 28-Day Challenge for everyone at the gym. Unless you are currently at your ideal weight and fitness level, you should participate!

This challenge will be a LOT easier than our 6-week challenge that we conducted in January/February. Here’s the rundown:

  • There’s no buy-in and we will not be awarding prizes. The only incentive is losing fat/weight.
  • We will only do a weigh-in at the beginning and end for this one, no body comps.
  • DIET – You don’t have to track your daily food intake. The nutrition part of the challenge will be an easy two-step process:
    •  First step, cut out one or two of the following:
      • Grains (bread, pasta, cereal, oats, rice, cakes, pastries, beer)
      • Sugary drinks (soda, gatorade, orange juice, sugar in your coffee)
      • Sugar (including high fructose corn syrup, pure cane sugar, honey, agave, stevia)
    • Second step, add in one serving of vegetables to each meal
  • EXERCISE – You don’t have to track your physical activity. All you have to do is walk or jog one mile each day. If you walk or jog as part of your workout that day, that counts towards your one mile.
  • We will only track a thumbs up each day if you stuck with the plan or a thumbs down if you did not.

We are trying to make this challenge a simple one that everyone can follow that includes simple baby steps to eventually making long-lasting changes in our habits. The average weight loss should be in the 4-8 pound range, which will mean that fat is most likely being lost rather than water weight. This will also mean the weight will stay off if you continue with these small changes in dietary intake and activity level.

Let’s do this!

1 pound of fat

Sunday, June 26, 2016

Rest day!

Saturday, June 25, 2016

Good luck to Andy and Jeff in the Spartan Race today!

Happy birthday to Paige!!!

8:00 a.m. Mobility with Eric

9:00 a.m. Team WOD

Friday, June 24, 2016

Warm-up
3 Rounds
Calf roll
6 squats
Banded hamstring stretch (10 seconds each leg)
6 pull ups
Lat stretch (banded – 10 seconds each side)
6 push ups
Pec stretch (banded – 10 seconds each side)
6 sit ups

Metcon
For time:
Run or Row 5K

Thursday, June 23, 2016

Warm-up
3 Rounds
Couch stretch (10 seconds each leg)
6 squats
Banded hamstring stretch (10 seconds each leg)
6 push ups
Lat + Pec stretch (banded – 10 seconds each side)
6 sit ups
Tricep stretch (banded – 10 seconds each side)

Squat Clean + Front Squat (7×5 @75% of 90% (1RM SC))
Every 1:45 Complete a set

(SC+FS)
1+4 x 2
2+3 x 2
3+2
4+1
5+0

* Squats Cleans are NOT touch and go !!!!

Metcon (Time)
For Time:

100 Burpee Pull Ups

From May 5 CrossFit Mayhem

Wednesday, June 22, 2016

Warm-up
3 Rounds
PVC Shoulder stretch
6 pull ups
Couch stretch (10 seconds each leg)
6 squats
Lat + Pec stretch (banded – 10 seconds each side)
6 sit ups

Power Snatch (8×4 @80% of 90% (Max Snatch))

Touch and Go!!!! Every 1:30

Metcon (Time)
For Time:
30 Strict HSPU
30 Back Squats (225/155)
30 Strict HSPU

From May 4 CrossFit Mayhem

Tuesday, June 21, 2016

Warm-up
3 rounds
Banded hamstring leg extension (3 each side)
12 walking lunges
Lat + Pec stretch (banded – 10 seconds each side)
6 push ups
6 hip extensions

Metcon (AMRAP – Rounds)
10 Rounds:
Every 3 MIN Perform:
15/12 CAL ROW
10 Box jumps (24/20)
8 T2B

From May 3 CrossFit Mayhem

Monday, June 20, 2016

We will be using a couple months of programming from CrossFit Mayhem (Rich Froning, Jr.’s gym) starting today.

Warm-up
3 Rounds
Couch stretch (10 seconds each leg)
6 squats
Banded hamstring stretch (10 seconds each leg)
6 push ups
Lat + Pec stretch (banded – 10 seconds each side)
6 sit ups
Tricep stretch (banded – 10 seconds each side)

Squat Clean + Front Squat (6×6 @70% of 90% (1RM SC))

Every 2 mins Complete a set
(SC+FS)


1+5

2+4

3+3

4+2

5+1

6+0

* Squats Cleans are NOT touch and go !!!!

Metcon (AMRAP – Rounds and Reps)

7 min Amrap
7 Shoulder to Overhead (185/115)
49 Double Unders

From May 2 CrossFit Mayhem