CrossFit WOD for Champagne Friday 2/13
bench press 5×5 (use highest load from last week’s and go sets across), then
AMRAP in 10:00
10 power cleans, 61/43/29kg (Performance adds 5kg per round)
10 hspu
Share scores (total reps completed) to whiteboard. Post-workout includes sink stretching, and doorway chest stretches to open up that anterior shoulder from all the pressing.
READ: Everything You Need to Know About Chocolate – NY Times
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We use our wrists, elbows, and shoulders quite a lot in CrossFit as we regularly load and hang off of said joints. You put in a lot of work through repetition- the big question is do you even that out with stretching and other forms of mobility?
CrossFit WOD for Thursday 2/12/2020
5k row/ski/run for time, then immediately establish a 1RM thruster in 10:00
Share time and heaviest successful load to whiteboard. Post-workout will include some back and bicep work to restore the integrity of muscle after the mono structural and lifting efforts.
READ: Meet the Gym that Helped 20 People Come Off Their Diabetes Medication in 2019 – Morning Chalk Up
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CrossFit WOD for Wednesday 2/12
4:00 to complete 10 snatches at 70%
3:00 to complete 4 snatches at 80%
2:00 to complete 2 snatches at 90%
then 100-200-300-400-500m row, with the 500m being a time trial.
Share snatch score (out of 16) and 500m time to whiteboard. Post-workout should involve foam rolling the lower back, then bar-in-trap for 2:00+ per side.
READ: Does Seattle Earn Its Place as 2nd Healthiest City in US? – MyNorthwest
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To ensure better recovery and to minimize that terrible feeling when trying to move when sore, you should really stretch and roll out after your workouts.
Knowing which body parts react better to specific treatments take time and practice, and it makes a world of difference when you hit those difficult WODs.
We’ve recently started sharing what we plan to do at the end of each workout. Refer back here to get on it yourself if it’s not done in class.
CrossFit WOD for Tuesday 2/11/2020
AMRAP in 20:00
3/2 muscle-ups
6 single leg squats
12 burpees
Share scores to whiteboard. Post-workout will include Hips of Glory for 1:00/position/side to restore hip function after all the kipping, squatting, and sprawling.
READ: The Story of Breakfast, Part 2 – CrossFit
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Andrew’s Goals
I eat to fuel myself enough to stay active as a father to a toddler, fit enough as a strength & conditioning coach, and powerful enough to compete in Olympic Weightlifting. I want to be strong enough to avoid getting brittle as I get older, healthy enough to avoid metabolic disease.
Andrew’s Nutrition
I eat 4-6 times a day to make sure I keep my metabolism consistent, with my biggest meal coming in the evening on days I workout hard.
We try to eat fresh whole foods (more or less paleo), but still enjoy the benefits of food science for convenience and storage. I probably cook more than Sheena does, but we also have to provide food for our 3-year-old so sometimes we just eat whatever we make- generally Annie’s mac and cheese.
Proteins: I always tend to have ground beef in the freezer, canned tuna in the cupboard, and eggs in the fridge. Most of our fats come from whatever I cook with- Kerrygold butter, coconut oil, olive oil, and sesame oil. Carbs come from wherever we can get them! Carbs are many. Large sack of white rice always at the ready (we’re Filipino!), frozen broccoli, riced cauliflower, cherry tomatoes, bell peppers, and green beans ready to be nuked in a time crunch or when out of the fresh stuff. We get Imperfect Produce CSA boxes every other week, otherwise we’ll hit up a grocery/farmer’s market for whatever recipes we decided on. My favorite produce is probably spinach, scallions, yellow onions, spring mix, Braeburn apples (fight me), and bananas.
(In a later post we’ll be sharing what our staff puts on their grocery lists.)
I try my best to avoid all the sugary, fatty stuff- but it’s the best! If I’m shopping and I see something I usually grab a once-a-week treat: could be ice cream, a bag of chips, a couple of sleeves of cookies, etc. Fortunately I do well with carbs metabolically so it’s been easy for me to “stay in shape” even when I’m eating like crap.
Andrew’s Favorites
I drink at least one Zevia (zero-calorie soda) a day. I have a ton of favorite recipes: pastel de papa, primalaya, and sinigang– basically everything I share on the blog is good too- find them here. Favorite meal is scrambled eggs or a breakfast sandwich (croissant + egg + ham + mayo). Favorite kryptonite is Chili Cheese Fritos or shortbread cookies.
Andrew’s Typical Day
When I wake I’ll try to crush as much water as possible to get the systems going. Some mornings I workout, and that’s generally on an empty stomach. Pre-workout or BCAAs or coffee if I need a lifeline. First meal usually includes a combo of eggs and butter, greens if I have them handy. Coffee. Will try to snack on some protein/fruit/or nuts in the mid-morning if my coffee wasn’t a latte. Lunch is usually heavier on carbs if I have my daughter (I just share), otherwise I’ll try to have a protein and greens. Another coffee or snack in the afternoon when I start coaching at FCF. If I workout in the evening I’ll try to supplement with a protein shake before I have a dinner that looks like lunch (protein, greens, carbs, all cooked in fat).
Andrew’s Hydration & Sleep
I’ve done way better in 2020 about my hydration so check out my journal for that- I don’t include my coffee or Zevias. I also suck at sleep- maybe average 4-6 hours daily.
Nutrition, Health, and Training Thoughts
How you fuel your body determines how your body performs and looks. It’s all connected and as an athlete in the gym who works really hard at completing your given exercises, why aren’t you as disciplined with your food intake?
CrossFit WOD for Monday 2/10/2020
handstand pushup strength ladder 4x (1-2-1)
EMOM for 18:00
a. 20/15 calories
b. 15 box jump overs
c. 20 kettlebell swings
Pick your poison- I would prefer the ski erg or Echo bike over the rower, but depending on the size of the class I just want you completing the work within each minute. Challenge yourself with higher boxes or heavier bells, but complete the work every interval!
Post-workout should be calf stretching and Super Pigeon.
READ: The Story of Breakfast, Part 1 – CrossFit
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Lauren’s Nutrition
Right now, eat balanced meals and avoid processed foods. I’m not tracking macros right now because it was adding extra stress in a very stressful time. But I generally try to keep to the portions/numbers I used when I was tracking macros. I’m just eyeballing the portions now. Generally, eat real food.
I technically eat all the food, except brussel sprouts. I avoid chips, soda, candy bars, and other things from the middle sections of the grocery store, except for protein pasta.
I eat a small meal or snack every few hours- otherwise, I’ll be hangry. Small portions because I eat so often. No specific numbers other than trying to keep added sugar intake to 30g. Yogurt/granola/fruit at 10am. Apple/peanut butter at 1pm. Salad with chicken at 3pm. Protein nut bar at 6pm. Workout. Protein shake after workout around 8. Dinner of a protein and a carb at 9pm.
Lauren’s Favorites
There are too many! but Whole30 curry meatballs, paleo shepherds pie, and spaghetti squash are delicious. Anything with seafood is good.
Lauren’s Hydration and Sleep
I drink around 120 ounces of water per day. I try to get at least 7 hours of sleep, but I do better with 8!
Lauren’t Kryptonite
Baked goods. I love to bake! So it’s really hard. But I try to make small portions or bring the majority of the batch to work or the gym for others to enjoy. Baking really helps me deal with my stress, so it’s better for me to continue doing it than stopping it altogether- but I’m trying to make healthier recipes, or use healthier ingredient substitutes.
Lauren’s Last Thoughts
I know for a fact that most of my PRs happened when I was eating clean, and I know that I feel sick and exhausted when I workout after a recent sugar binge.
Millie’s Nutrition
Eat whole Foods (eliminate processed as much as possible) and be better about prep so I’m eating consistent amounts at each meal.
I have no allergies but I eat all green veggies, ground chicken/turkey/beef, eggs. I tend to eat canned tuna, I eat cheese but that’s about it for dairy. I eat mostly gluten-free.
I avoid all the fun processed food haha, I avoid pizza, bread, pasta, candy, chips, etc
A typical breakfast is egg + egg whites, zucchini, cabbage slaw mix, shredded almond cheese then some heavier carb like a sweet potato/oatmeal/waffle. Lunch is light: a bar, apple, tuna, celery, bell pepper, snap peas, other stuff but depends. Snacks. Then a big dinner after my workout which might look like ground meat of some kind, green veggies, sweet potato. I love this cauliflower gnocchi from Trader Joe’s (a heavier carb) and I make some sort of dessert snack that varies. Lately it’s been granola, peaches, cottage cheese, cinnamon (I promise it’s delish).
I am following macros I’ve set for myself (experimental). Training days – 145p/225c/55f. Rest days – 145p/195c/55f.
Millie’s Kryptonite
I have a bad sweet tooth so the way I avoid is just don’t buy it. If I don’t eat it I crave it less and less. I also don’t but a lot of snacks foods because I end up having zero self control and over eat stuff like chips which never truly satisfies my hunger.Food is your energy and fuel source. The way you eat helps not only promote your overall physical AND mental health but also it makes you feel better during workouts if you eat nutritious Whole Foods. I know if I eat clean, I tend to have more energy and my body responds better to my workouts and strength training. If I eat the easy stuff or heavily processed foods I feel sluggish and I don’t get the results I’m looking for.
Millie’s Hydration and Sleep
I should be better about water but I try my best. I also do my lemon + cayenne water every morning first thing. Sleep I aim for over 8 but minimum 7.
Last one will be for tomorrow!
CrossFit WOD for Sunday 2/9/2020
5 rounds for time:
400m run
30 box jumps, 24/20/16″
15 snatches, 40/30/20kg
Share time to whiteboard! Post-workout should include calf stretching and rolling out your arches with a PVC pipe.
READ: Effects of Intermittent Fasting on Health, Aging, and Disease – CrossFit
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Last night was our annual Post-Holidays Party and the turnout was fantastic!
A big thank you goes out not to just those who came out last night, but to every person who has come into our space to make it the place it is.
CrossFit WOD for Hangover Saturday 2/8/2020
10k row (or run) for time
Share time to whiteboard! Post-workout should be some Super Pigeon and some scorpions to wring out that back.
READ: I Spent Half My Life on Antidepressants and Today I’m Off the Medication and Feel All Right – Washington Post
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