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WORKOUT for Wednesday 4/20/2022

AMRAP in 7:00
800m run
max reps DB devil’s press, 20/35/50lbs

AMRAP in 7:00
800m run
max reps DB hang clean & jerk, 20/35/50lbs

AMRAP in 7:00
800m run
max reps DB hang clean thruster, 20/35/50lbs

Every rep with the dumbbell is alternating. Post total reps completed to whiteboard!

WATCH:

Let’s talk about it. But first, some ground rules:

Rule 1: You know your body best.

I’m a registered dietitian, exercise physiologist, and food science nerd. But you are an expert in your own body (and the stuff that really matters, like allergies, intolerances, your likes and dislikes, cultural food preferences, your food budget, how certain foods make you feel, your overall health goals, etc.). A diet recommended by CrossFit HQ, your favorite coach, or an IG influencer might not (probably won’t) be perfect for you in every way, you beautiful unique human, you. This is general advice, and not intended to diagnose or treat anything. Capisce?

Rule 2: Nutrition is a performance building block, not a band-aid.

“We are what we repeatedly do. Excellence, then, is not an act, but a habit.” -Will Durant. Food, supplements, and your “go-juice” of choice will only do so much. Your daily habits (how you sleep, hydrate, mobilize, train, manage stress, and drink – or don’t) matter more than what you do once.

Now for the good stuff.

THE DAY BEFORE

Do eat balanced meals that include some colorful veggies (for antioxidants/anti-inflammatory power), protein (for repair), and complex carbs (for fiber, sleep support, and energy). Here are some examples. Your mileage will vary:
– One or two fistfuls of veggies: stir-fry peppers, roasted beets or carrots, leafy greens, bok choy, broccoli, or green beans, oh my!
– A palm-sized portion of protein: your meat, fish, tofu, etc. of choice
– A fistful of complex carbs: rice, potatoes, beans, fruit, bread/grains, and more are all fair game.

Do hydrate. Water is best. Sparkling water and herbal/fruit teas are also great choices. You probably don’t need electrolyte drinks – you’ll get all the carbs/electrolytes you need from your balanced meals. Avoid alcohol and caffeine close to bedtime as both will muck up your sleep quality.

Don’t “carbo-load” or eat large, heavy, or fatty meals. A 15:00 workout is not a marathon (though to most of us CrossFitters it sure feels like it!). Your stomach will thank you tomorrow.

GAMEDAY

Do eat before your heat. You’ll need to follow your gut here, literally. Some athletes can eat a ton before an event and be fine, others will suffer severe GI consequences. Your body needs mostly carbohydrates, maybe a little protein, and fluids to get you through an open workout.

– If you have several hours before your event, complex carbs are great. Think oatmeal, yogurt with fruit/granola, or toast with your topping of choice.
– If you’re rolling out of bed less than an hour before your assigned heat, choose simple/quick-burn carbs like bananas or fruit snacks.

Do hydrate. Your performance drops significantly even with a 2% reduction in body fluids. How do you know if you’re hydrated? Pay attention to your pee.

Do follow your usual routine as far as foods, supplements, and caffeine go. If you usually drink coffee before a workout, do that! But…

DON’T TRY NEW FOODS ON GAME DAY. Every distance runner can share a story about the time they nearly (or did) poop themselves because they ate something new before a race. Now is not the time to experiment with new foods, supplements, or pre-workout. Just don’t do it.

Looking for more? Check out the credible sources below or find an RD if you need more personalized information.

MedLine Plus

UCCS: The Athlete’s Plate

Remember, you know your body best. Fuel with what feels good, get some good sleep, drink some water, and let’s have some fun tomorrow!

Much love,

Maia Kurnik, MPH, RD, ACSM-CEP

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What other nutrition info do you want to see on the blog? Let us know in the comments!

 

WORKOUT for Saturday 10/2/2021

Front squat 6 sets of 5 reps (50/5, 65/5, 75/5, 85/5, 85/5, 85/5+)
*3 tag jumps, (12” above reach) between each set

12-9-6 reps for time:
(strict) handstand pushups
cluster (squat clean thruster), 35/60kg

5:00 rest, then

9-6-3 reps for time:
(strict) handstand pushups
cluster (squat clean thruster), 50/80kg

Post times to whiteboard!

WATCH/LISTEN:

If you want to practice your handstand pushup strength ladder at home do 4 rounds of 1-2-1 reps.

CONDITIONING for Tuesday 6/22

READ: The Record Temperatures Enveloping the West Are Not Your Average Heat Wave – NPR
WATCH: Now that he’s retired from competition Mat Fraser has been hard at work releasing content

It’s Week 2 of the squat cycle! If you have a true 1RM then you should try the following percentages: 50/5, 70/3, 80/3, 90/3, 90/3+

WORKOUT for Wednesday 6/16/2021

Warmup

Until told otherwise perform 5-8 reps each of:
3-part pausing muscle clean
Push press
Good morning
Bent Over Row
Burpee over bar

then the HSPU Strength Ladder: 2 rounds of 1-2-3-2-1

Nov – Strict Pushup, (Banded) Mountain-Butt Pushup, Pike Pushup
Int – Pike Pushup, One-leg Pike Pushup, HSPU Negative
Adv – HSPU Negative, 2/1 ab-mats HSPU (strict > kip), Parallette

Strength

BACK SQUAT E2MOM x 5. Last set is for 3 or more reps (keeping 1-2 reps in the tank)

Conditioning

For max total reps:
0:00-4:00 max double unders
4:00-7:00 max hang power snatch, 29/43kg
7:00-9:00 max toes-to-bar
9:00-10:00 max pogo burpees

Rest as directed by coach then repeat again. Post score to whiteboard!

WATCH:

CONDITIONING for Tuesday 5/25/2021

 

READ: Three Reasons You’ll Never Buy Salad Dressing Again – CrossFit
WATCH:

When it comes to single-arm lockouts would you should be able to see a vertical arm from any angle.

CONDITIONING for Thursday 5/13/2021

https://youtu.be/EX3u6nZ4l7k

MONORAIL

3 rounds for max total reps:
1:00​ thrusters
1:00 ​pogo hops
1;00 step-ups
1:00​ t-pushups
1:00​ devil’s press
1:00​ rest

Post score to whiteboard!

READ: Sesame Oil, Healthy or Not? – r/Nutrition

Elbows should break outwards on the way down to keep the bar close for better barbell cycling.

CONDITIONING for Tuesday 4/6/2021

HYRULE

21-15-9 reps for time:
goblet squats
pogo burpees

3:00 rest then

15-12-9 reps for time:
goblet squats
pogo burpees

Post times to comments!

READ: 9 Healthy, Frozen Bulk Foods That Save Families Money – US Foods
WATCH:

In any support position (pushup position on the ground, lockout on the parallel bars, lockout on the rings) the most efficient position for our purposes mean extended wrists, locked elbows, shoulders forward, upper back rounded, and abs on. If possible, lockout the legs and point the toes just in front of the body.

These points of performance help maintain tension in the shape and keeps us efficient at our movements like muscle-ups, dips, pushups, burpees, and more!

IN-GYM WORKOUT for Tuesday 2/23/2021

a. Warmup

Complete 2-3 times

20 calories Row
10 Burpee Complex
20 scorpions
10 snatch-grip push press + OHS
20 v-ups
10 HR/HSPU

then BURGENER WARMUP. 3-5 trainer-led reps

b. Strength

EMOM x 10 do snatch + OHS twice, then

EMOM x 5 do 2 snatches

c. Conditioning

AMRAP in 20:00
4 DB thrusters, 2×50/35/20lbs
6 toes-to-bar
24 pogo hops (or double unders if you bring your jump rope)

READ: Why Our Food Needs to Use Less Water – BBC
WATCH:

Rolling out the triceps or praying the workout is over sooner than later?

CONDITIONING for Wednesday 2/3

READ: Mat Fraser: “Why I’m Retiring” – Morning Chalk Up
WATCH: