CrossFit WOD for Sunday 2/16 “THE GHOST”6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest Try for as many reps as possible of EACH exercise, not just total score. Share separate totals of calories rowed, burpee reps and double-under reps completed. Post-workout is 50 banded good […]
CrossFit WOD for Saturday 2/15 3-6-9-12-15-18-21 reps for time:dumbbell hang clean & jerk/side, 50/35/20lbsk2e+t2bcalories *Run 200m at the end of each round. Preference is bike, ski, THEN rower. Share times to whiteboard. READ: Ketogenic Diet, HIIT, and Memory Training in Treatment of Mild Cognitive Impairment: A Case Study – CrossFitWATCH:
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 […]
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 […]
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 […]
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 […]
Andrew’s GoalsI 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 NutritionI eat […]
Lauren’s NutritionRight 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 […]
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 […]
Sarah, when NOT pregnant. Sarah’s GoalsEat to fuel my body well, maintain a lean-ish composition, but not so strict that I cannot enjoy some alcohol or treat occasionally. Sarah’s NutritionI’d say my nutrition is most similar to the paleo/ancestral protocol. Lots of veggies, eggs, healthy fats, some fruit and enough protein. Not a crazy amount […]
