Here’s your workout tomorrow:
It’s pretty gnarly.
We’re going to increase the amount of time for the workout and we’ll do our best to prepare you for it, but if you’re interested in a tad more strategy then check this out. With all of the burpee complex practice and pogo jumping volume we’ve been trying to hit I think you’ll be more comfortable on the ground and bouncing off of the ground, but we’ll see.
Do you have a previous effort you can research and improve upon? I just checked my journal and all my notes said were “QUADS. ON. FIRE.” 😩
Did you know 5-time CrossFit Games Champion Mat Fraser recently started his own YouTube channel? Recently they released a segment called The Fraser Files where he breaks down some of his previously-recorded efforts and weirdly enough it’s #18point2!
In most pressing movements we’d like to see the elbow start and end with the fullest extension possible for maximum benefit to not only the muscles, but the connective tissues around the joint.
CONDITIONING for Monday 3/8/2021
AMRAP in 7:00 of
7 deadlifts
7 high pulls
7 goblet squats
7 twisting lunges
3:00 rest then repeat. You can resume where you left off or begin from the top again. Post results to comments!
READ: Black Employees Say Amazon Has a Race Problem – Recode
WATCH:
Yoga at 10am on Zoom! RSVP via PushPress for meeting room info!
CONDITIONING for Sunday 3/7/2021
READ: Salt & Vinegar Cucumbers – The Kitchn
So many options in the gym and they’re all only $3!
IN-GYM WORKOUT for Saturday 3/6/2021
for 12:00
10 calories row (or 30 double unders)
5 kb upright row (high pull)
10 kb horn curls (1 up, 2 down)
5 pushups (challenge: kb shooter pushup)
10 kip swings (eventually k2e, no t2b)
1-2-1 pullups
Pullup Ladder: EMOMx5 do 1-2-1 reps then the BURGENER WARMUP. 3-5 trainer-led reps with a barbell.
then deadlifts then
Every 3:00 for 30:00
12 calorie row
5 pullups
10 pushups
15 squats
25 plate hops or double unders
Adjust numbers as needed to complete the round within the 3:00 with some time to rest.
HIIT for Saturday 3/6/2021
All beverages are now $3! We spent this week discussing all the different beverages we offer and how they might help you get through your workout if not day.
Today we’re finishing the list: we’re talking about the rest of the FitAid products! These are basically liquid multivitamins, each directed towards a specific purpose.
FocusAid Energy Blend in Melon Mate (5 calories: 1g/0g/0g) containing 100mg of green tea and Yerba Mate-derived caffeine.
This drink contains nootropics, one of the new hot words in the health & fitness industry, are substances that claim improvement in the cognitive brain function, “particularly executive functions, memory, creativity, or motivation, in healthy individuals”.
When should I drink it?
- Mornings or afternoons when you need to focus and be alert for work, or for workouts.
- On the weekends prior to your physical activity away from the gym: running, cycling, hiking, ball sports, house projects, hobbies, etc.
What’s in it?
GABA which aids with stress relief and mental clarity, Alpha-GPC to boost brain function related to learning and memory, Green Tea extract and Yerba Mate for overall energy, B-Complex to assist nervous system and immune system functions, Acetyl-L-Carnitine to nurture brain health through neurotransmitter support. Sweetened with bestevia and monk fruit extract.
ImmunityAid Support Blend (40 calories: 9g/0g/0g, caffeine-free)
You know why people give or get orange juice when they “are under”/have colds? Yeah, this is the drink with the right ingredients, not some sugary water (organic with fresh ingredients or not).
When should I drink it?
- They’re probably my favorite drink when I just need a beverage and want to avoid caffeine. It helps that it’s not too tart like some of our other offerings.
- I like these if I feel “off” (thanks Seattle!)
- Also when I’m not consistently mentally and/or emotionally positive, which leads to a weaker immune system.
What’s in it?
Echinacea for an immune system boost, Zinc also helps your immune system by jump-starting your recovery systems, Vitamin C because there are so many benefits to it, Magnesium since it’s literally in every cell of your body and is required for you to function as a human, tons of other vitamins (A, C, D3), L-aginine for blood flow, and root extracts (because plants). Sweetened with agave nectar and organic stevia leaf extract.
LifeAid Daily Blend (40 calories: 9g/0g/0g, caffeine-free)
They market this one as “a great daily soda or diet replacement.” With ingredients like Turmeric, Magnesium, Rosemary, Oregano, Cayenne, Ginger, and Vitamin C (that shit sounds like a combo of a medicine cabinet and a spice rack) + Vitamins it’s no wonder it’s better than a can of sugar water!
When should I drink this?
- Think of this as their answer to Gatorade.
- Literally anytime you want a slightly-bubbly drink.
- I’ve had luck with it as something to go with lunch, but also mid and post-workout, especially if ya thirsty.
What’s in it?
Turmeric to reduce inflammation, Magnesium for your cardiovascular system, Rosemary extract for the immune system, Oregano extract, Cayenne extract, Ginger extract, vitamins (B-Complex, calcium), and a bit of sugar for carbohydrates.
PartyAid Recovery Blend in Berry Bliss (40g: 9g/0g/0g and caffeine-free)
Replenishes essential nutrients because you party as hard as you train. Can be used as a mixer, but I prefer the tastes of KILL CLIFF for that. If you’ve ever been to a Champagne Friday at the gym you’ve probably seen me put it in a red cup before the bubbly. Of the FitAid-brand drinks I prefer the taste of this or ImmunityAid.
When should I drink it?
- Smart to have these before/during/after an evening of fun.
- Also the day after said evening.
What’s in it?
Milk Thistle for liver health, 5-HTP which is a precursor to serotonin and melotonin, vitamins and minerals (B-Complex, C, D3, Calcium, Magnesium, Zinc, Potassium), Eleuthero Root which helps regulate stress response, L-Tyrosine which is beneficial to brain function when fatigued or sleep-deprived, Electrolytes for muscular function, L-Carnitine for energy production and metabolism.
+++
Just remember, none of these drinks we discussed this past week do much if you’re not already taking care of yourself through good nutrition, adequate rest and relaxation, and constantly-varied functional movement training executed at mild and high intensities!
CONDITIONING for Friday 3/5/2021
FREYR
max reps in 7:00
10-20-30-40-etc of
– penguin jumps
– crunches
– reverse crunches
Post score to comments!
READ: The Breakfast Economy – Scientific American
WATCH:
Next up to discuss is
Lemon Lime, Blackberry Currant
O2 Oxygenated Recovery (15 calories – 14g/0g/0g. I know this math is weird). The two flavors we offer are both caffeine-free.
This is one of the newer players on the market, and in our fitness space. O2 is basically a hydration drink based off of a formula molded off of an IV drip, claiming 50% more electrolytes than leading sports drinks. It also contains seven times the oxygen as water to increase “your body’s ability to process toxins and accelerates recovery”. Also made in the USA.
Since it’s got a very short list of things inside the can I like this one a lot. I don’t like how they changed the size on us. Hmph.
When should I drink it?
- Anytime you need hydration, especially since there is no caffeine content, but their site says post-workout. That said it does contain 15 total calories so be mindful if watching your intake.
- These are not replacements for plain water, but if you want a nice kick of electrolytes then these will do you well!
What’s in it?
Oxygenated water (duh), Erythritol, Sodium Citrate, Organic sugar, Malic acid, Monopotassium phosphate, Natural flavors, Citric acid, Stevia extract, and Monk fruit extract. Smallest list of ingredients but the need makes sense for those who like simplicity.
IN-GYM WORKOUT for Thursday 3/4/2021
a. Prep
for 12:00
10 calories row (or 30 double unders)
5 kb upright row (high pull)
10 kb horn curls (1 up, 2 down)
5 pushups (challenge: kb shooter pushup)
10 kip swings (eventually k2e, no t2b)
Pullup Ladder: E2MOMx3 do 1-2-3-2-1 reps then the BURGENER WARMUP. 3-5 trainer-led reps with a barbell.
b. Stamina
EMOM x 18
a. 3 front squats or 3 cleans
b. 15 box jumps, 12/20/24″
c. 15 med ball cleans (or wall ball)
c. Conditioning
“DORK”
6 rounds for time:
60 double unders
30 kettlebell swings, 12/16/24kg
15 burpees
Should be completed in just over 20 minutes so choose the proper weight for your swings. Adjust as needed and potentially scale down to 5 or 4 rounds total so that you can finish.
READ: What Happens to Your Body on No Sleep – Outside
WATCH:
Next up on our list are the pioneers of this “clean energy” drink in the functional fitness space: KILL CLIFF Recovery and FitAid Recovery. These two types of drinks function the same way: you can have it anytime, but it probably works best immediately post-workout or on a rest day.
KILL CLIFF Recovery (Berry Legit Lemonade, the only flavor we currently carry)
This was the original canned beverage I saw in our functional fitness space. Cleaner ingredients like erythritol as the sweetener, and a vitamin and plant extract blend (see below) with tons of electrolytes for staying hydration and continued function, B-vitamins for pulling energy from food and creating more within the body, and enzymes for breaking down the macronutrients in food: Amylase for carbs, Protease for proteins, and Lipase for fats*. Kill Cliff contains all three and because of that, I drink these right before or during my post-workout nutrition.
Kill Cliff Recovery (20 calories: 12g/0g/0g) contains 25g of caffeine- a cup of plain coffee is usually around 95mg.
When should I drink it?
- I think these are great literally anytime- before, during, or after. The amount of caffeine is negligible and some could argue that it is there simply so you don’t crash immediately after your workout.
- I personally drink these during workouts. Also if I need a cold beverage after morning or afternoon workouts.
What’s in it?
Erythritol as the sweetener, Vitamin & Plant Extract Blend: taurine for nerve growth, D-glucuronolactone for joints, sodium citrate (electrolyte), ginger root extract for anti-inflammatory properties, monopotassium phosphate (electrolyte), green tea extract (plant-derived caffeine + L-theanine), inositol for metabolism and calmness, ginseng root powder for a strong immune system, Vitamins B3+B5+B2+E acetate+B12 for energy production, Citric acid for flavor and acts as a natural preservative, Enzyme Blend: Bromelain for digestion and soreness relief, Lipase, Amylase, Protease 4.5, Invertase is an enzyme that breaks down sugars, Beta-Glucanase is an enzyme commonly found in beer and wine, Serrazimes which does a similar job to Protease, Stevia as a sweetner, Fruit/Veggie Extract for color.
FitAid Recovery (Citrus Medley)
FitAid Recovery (40 calories: 9g/0g/0g) Vegan and contains 25g of caffeine- a cup of plain coffee is usually around 95mg.
When should I drink it?
- Like its competitor above, I think these are great before/during/after your workout with that bit of caffeine from (green tea extract) to avoid the post-workout bonk.
What’s in it?
Sweetened with organic agave nectar, Vitamin C (an essential vitamin bodies don’t produce), Vitamin D3 for absorbing calcium and regulating immune functions, Vitamin E to prevent cellular damage, green tea extract (plant-derived caffeine + L-theanine), Vitamin B1(Thiamin)+B2(Riboflavin)+B3(Niacin)B6+B7(Biotin)+B12 for energy production, D-Calcium pantothenate, calcium, magnesium, and potassium. Green tea extract, L-Arganine hydrochloride, L-Glutamine for joints, D-Glucosamine hydrochloride for joints, L-Leucine, L-Isoleucine, L-Valine, Quercetin, CoQ10 for cellular energy generation, Turmeric root extract as an anti-inflammatory agent and antioxidant, algae for Omega-3 fatty acids which help blood viscosity for better recovery.
FitAid Rx Zero Sugar (Sour Grape) and FitAid Rx (Sour Grape)
FitAid Recover Rx +Creatine Zero Sugar (5 calories: 1g/0g/0g)
These are basically the same as the FitAid above, but in a different flavor and with a small amount of creatine– a substance found naturally in muscle cells that assist in energy production during high-intensity exercise. Also cool: they don’t use sodium since we get so much in our food!
The white can has no sugar and is flavored by both monk fruit extract and Stevia.
The black can has a couple of grams of agave nectar for some simple carbs.
When should I drink it?
- I think these are also great literally anytime- before, during, or after. The big thing I personally think is that if you are supplementing with creatine it should be taken at the same time every session. Also seeing as the preferred amount to take is about 2.5g/daily you would need to down two of these to reach that.
- Otherwise basically all of the same answers as above
What’s in it?
45mg caffeine. Vegan. Creatine to develop/maintain power and speed during exercise, B-Complex for the nervous and immune systems, caffeine and theanine from Green Tea Extract, Omega 3s & CoQ10 for cardiovascular health, Glucosamine to support joint health, Quercetin for inflammation, BCAAs to maintain power in muscles, and Glutamine to reduce muscle breakdown during exercise.
FitAid Recover Rx +Creatine (40 calories: 9g/0g/0g)
45mg caffeine. Vegan. Creatine, BCAAs, Glutamine. Vit C, D3, E, Thiamin, Riboflavin, Niacin, B6, B12, Biotin, Pantothenic Acid, Calcium, Magnesium, Potassium. Proprietary Blend (1848mg) of creatine monohydrate, green tea extract, L-arganine hydrochloride, L-glutamine, glucosamine hydrochloride, leucine, quercetine, L-isoleucine, L-valine, CoQ10, Tumeric extract, Docosahexaenoic acid
*Those who are lactose-intolerant can do better with dairy by increasing the amounts of lipase they have, through food and supplementation.
CONDITIONING for Wednesday 3/3/2021
“The WINGMAN”
Grab a bumper plate and it must stay on your person the entire time.
2 rounds for time:
20 burpee-swings
30 pushups
40 situps
50 walking lunges
Start and end with a 470m waiter’s walk (that’s around the block for us). Check us out doing this over 11 years ago!
READ: The Athletic Benefits of Caffeine – The Box Magazine
