WORKOUT for Monday 1/31/2022
2k row time trial then
3 sets of max reps/exercise:
– weighed pullups
– dumbbell bench
– bar muscle-ups
– ring pushups
– kipping pullups
– dips
Rest 1:00+ between each set for a fuller recharge. Post results to whiteboard!
READ: Your 2k Rowing Strategy – UCanRow2
Going to try something different with the blog this week. I’m hoping our athletes are better than cherry-picking their workouts.
It’s Retest week so here’s to improvement and many of you writing on the PR Board!
CROSSFIT WORKOUTS
Monday 8/13
push press 3-3-2-2-1-1-1, then
3 rounds for time:
50 medicine ball cleans, 20/14lbs
800m run
Post loads and times to whiteboard.
Tuesday 8/14
KELLY
5 rounds for time:
400m run
30 box jumps, 24/20″
30 wall ball, 20/14lbs
Performance does box jump overs and 30/20lbs wall ball.
Post time to whiteboard!
Wednesday 8/15
weighted pullup 5×2, then
15-25-35 rounds for time:
power snatch, 35/25kg
4x double unders
Post pullup loads and times to whiteboard!
Thursday 8/16
2k row, then
for time:
40 kettlebell snatches
40 kettlebell cleans
40 handstand pushups
Post times to whiteboard!
Friday 8/17
HELEN
3 rounds for time:
400m run
21 perfectly-vertical kettlebell swings, 24/16kg
12 pullups
Performance does 5 rounds for time.
Post time to whiteboard!
Saturday 8/18
establish a back squat 1RM in 15 minutes, then
in partners of two, AMRAP in 12 minutes:
front squats, 52/38kg
muscle-ups
Post load and scores to whiteboard!
Sunday 8/19
[Rx]
for time:
2k row
100 toes-to-bar
100 muscle cleans, 20/15kg
[PERFORMANCE]
for time:
50 hang muscle cleans, 40/25kg
100 knees-to-elbows
2k row
Post times to whiteboard.
OLYMPIC WEIGHTLIFTING WORKOUTS
POWERLIFTING WORKOUTS
HIIT WORKOUTS
:30 on, :20 off for 12 intervals
:45 on, :15 off for 6 intervals
:50 on, :10 off for 10:00
each midline set for 5:00 or less with reps counted aloud
stretch!
KETTLEBELL WORKOUTS
Monday 8/13
##Warm Up
**3rds, 10 reps each**
– KB Halo’s
– Goblet cossack squats
– Single leg deadlifts, left & right
– Bent over rows
– Side bends
##Strength
– 5 min DBKB rack hold
##Workouts
**Crazy Ivan**
For time:
– 25 Burpees
– 25 Goblet lunges
– 10 KB S2OH
– 50 Russian Swings 24/16
– 20 Burpees
– 20 Goblet lunges
– 8 KB S2OH
– 40 Russian Swings 24/16
– 15 Burpees
– 15 Goblet lunges
– 6 KB S2OH
– 30 Russian Swings 24/16
– 10 Burpees
– 10 Goblet lunges
– 4 KB S2OH
– 20 Russian Swings 24/16
– 5 Burpees
– 5 Goblet lunges
– 2 KB S2OH
– 10 Russian Swings 24/16
##Ab’s
Wednesday 8/15
##Warmup
**10 minutes**
– 10 good mornings
– 10 single arm (press 5 per side)
– 10 air squats
– Down and back sand bag drags
##Workouts
**12 min AMRAP**
– 10 Double Swings
– 8 DB front squats
– 6 DB Jerk
**For 25 minutes**
– 24/16
– 5 Dead Stop KB Snatches R
– 5 Dead Stop KB Snatches L
– 7 Burpees
Andrew B and Bobby B at the 2017 RCF Games
Let’s talk about vitamin D. From the Vitamin D Council:
Vitamin D is important for good overall health and strong and healthy bones. It’s also an important factor in making sure your muscles, heart, lungs and brain work well and that your body can fight infection.
…
The vitamin D that you get in your skin from sunlight, and the vitamin D from supplements, has to be changed by your body a number of times before it can be used. Once it’s ready, your body uses it to manage the amount of calcium in your blood, bones and gut and to help cells all over your body to communicate properly.
…
Vitamin D isn’t like most other vitamins. Your body can make its own vitamin D when you expose your skin to sunlight. But your body can’t make other vitamins. You need to get other vitamins from the foods you eat. For example, you need to get vitamin C from fruits and vegetables.
Also what makes vitamin D unique compared to other vitamins, is that when your body gets its vitamin D, it turns vitamin D into a hormone. This hormone is sometimes called “activated vitamin D” or “calcitriol.”
…
Some of the functions of the body that vitamin D helps with include:
– Immune system, which helps you to fight infection
– Muscle function
– Cardiovascular function, for a healthy heart and circulation
– Respiratory system –for healthy lungs and airways
– Brain development
– Anti-cancer effects
As Washingtonians we get plenty of clouds, but not as much sun as we’d like. It has been recommended that healthy adults take 2000 IU of Vitamin D daily– most supplements contain that in a single pill. They suggest taking more if you don’t get as much sun. I do!
ARTICLES
+ Why Is Vitamin D So Important to Your Health? – MD Magazine
CrossFit WOD for Tuesday 6/26
2k row for time, then
ISABEL: 30 snatches for time, or
GRACE: 30 clean & jerks for time, or
ISAGRACE: 30 snatches then 30 clean & jerks for time
Rx = 61/43kg. Compare to . Post times to whiteboard!
HIIT WOD – 12pm
2 min with 30s rest
High knees
Butt kickers
Jump Lunge
Down Ups
Mario’s
-then-
4 Rounds
12 Dbl Kb Front Rack Squats
12 Dbl Kb Deadlift
Gym Length Reverse Dbl Kb Drag
12 Dbl Kb Push Press
12 Dbl Kb Thrusters
Rest 2 mins
HIIT WOD – 5:30pm
:35 work, :25 rest
:35 work, :20 rest
1. semicircle mountain climber
2. wavings
3. bicycle crunch
4. slam ball
5. crossover mountain climber
6. ab-rollout
7. kettlebell sumo deadlifts
8. oblique mountain climber
9. tuck jumps
Foundations 10 WOD
EMOM 15 minute 3-Position Snatch
