CONDITIONING for Thursday 9/23/2021
READ: How to Get the Most Out of Your Exercise Time – Vox
Tag Archive for: Vox
New beverage lineup for 2021
We expanded our drink offerings in the gym to cover the needs of our athletes for pre-workout (before), intra-workout (during), and post-workout (after). Most of the beverages we carry can be had at any time of the day- just be mindful if it contains caffeine.
To celebrate the expanded options we’re now selling each can for $3 each! Simply go up to the fridge, sanitize your hands, grab your preferred option, then write your selection down on the charge sheet!
Before we begin discussing these supplements remember that none of these things provide you any benefit whatsoever if you don’t have a good foundation of nutrition based on quality proteins and plants, adequate hydration, and good amount of sleep.
PRE-WORKOUT
Kill Cliff IGNITE
25 calories: 15g/0g/0g. 150mg caffeine, no sugar (10g erythritol). B-Vitamins, Electrolytes, Naturally sweetened. Made in USA.
INTRA-WORKOUT / ANYTIME
O2 Oxygenated Recovery
15 calories: 4g/0g/0g, caffeine-free. Electrolytes modeled after an IV bag: 280mg sodium, 270mg potassium, non-carbonated.
FOCUSAID Energy Zero Sugar
100mg caffeine. Nootropics, Gaba, Alpha GPC.
IMMUNITYAID Defend
40 calories, caffeine-free. Echinacea, Vitamins A, C, D, Zinc.
PARTYTIME Revive
40 calories, caffeine-free. 5-HTP, Milk Thistle, Electrolytes.
FITAID
40 calories: 9g/0g/0g. B-Complex, Vitamin C, Magnesium, Tumeric, Cayenne, Rosemary.
POST-WORKOUT
Kill Cliff Recovery
20 calories: 12g/0g/0g. 25g caffeine. Taurine, B-Vitamins, Green Tea and Ginseng.
FITAID Recover
40 calories, 45mg caffeine. Vegan. BCAAs, Glutamine, Omega 3s.
FITAID Recover +Creatine
40 calories (9g/0g/0g), 45mg caffeine. Vegan. Creatine, BCAAs, Glutamine.
FITAID Recover Zero Sugar +Creatine
45mg caffeine. Vegan. Creatine, BCAAs, Glutamine.
Throughout this coming week we’ll break down EACH drink in its entirety.
CONDITIONING for Monday 3/1/2021
VILI
As many reps as possible in 12:00 of
60 penguin jumps (or double unders)
40 weighted lunges
20 hang clean & jerks
If you can, let’s get familiar with your jump ropes again! Whatever weight you use for the hang clean & jerk (we were thinking of a single dumbbell or kettlebell), use that for the lunges in either rack or hang position. Make sure you step long and wide each rep! Can be in place (forward/backward) or walking.
Post results to comments or your journal!
SKILLS CLASS begins today
– RSVP for them at 8am, 11am, and 4pm. Today’s skill is the Deadlift!
WATCH:
The Handler at the 2017 Battle at the Ballpark
ARTICLES
+ It’s Not Your Imagination. Allergy Season Gets Worse Every Year – Vox
CrossFit WOD for Monday 4/17
build to a heavy front squat triple in 8 minutes, then 3x3x80% of that load
“COE”
10 rounds for time:
10 thrusters, 43/29kg
10 ring pushups
Post time to whiteboard!
CompEx WOD
HIIT WOD
SET 1 – EMOM for 10:00
5 granny throws at wall
6 tuck jumps
7 up/down dogs
8 Cossack squats
SET 2 – 5 rounds, 1:00 on/:30 active recovery
walking lunges / shuttle run
Death March / goblet squat press outs
RDL + row / squat jacks
SET 3 – tabata target jumps w/ plank holds between then tabata plank holds w/ target jumps in between
Finisher: ABMAGGEDON!
Throwback Thursday: Open Season at CrossFit SLU
ARTICLES
+ Late Sleepers Are Tired of Being Discriminated Against. And Science Has Their Back – Vox
CrossFit WOD for Thursday 3/15
DIANE
21-15-9 rounds for time:
deadlift, 102/65kg
handstand pushups
Post time to whiteboard!
ARTICLES
+ How Big Tech Is Going After Your Health Care – NY Times
CrossFit WOD for Friday 12/29
establish a deadlift OR clean max in 15 minutes
Kettlebell class
– Primal mobility
– Lifts and chops
– Cleans and the presses – Snatch skill focus
Strength Ladder
2(1,2,3,2,1) strength pull OR strength push
Teddy B
ARTICLES
+ What Does Discipline Look Like? – Invictus Fitness
CrossFit WOD for Friday 11/17
“BRADSHAW”
10 rounds for time:
3 handstand pushups
6 deadlifts, 102/65kg
12 pullups
24 double unders
U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.
Post time to whiteboard.
Olympic Weightlifting WOD – Week 2/4, Day 3/3
Coach’s choice!
Powerlifting WOD – Week 7/7, Day 3/4
bench press 1RM, jerk 1RM, accessories
Kettlebell WOD
Abridged Primal Movement Warmup and Mobility
Rack and OH work
Shoulder and hip mobility
Swings, presses and squats.
TL
Have you played on one of the slack lines yet?
In the form of fitness that we try to build using the CrossFit methodology, we want to improve on ten general physical skills:
– Strength
– Cardiovascular Endurance
– Flexibility
– Stamina
– Power
– Speed
– Accuracy
– Agility
– Balance
– Coordination
Balance is important as it demonstrates the control in the placement of the bodies center of gravity in relation to its support base. This is obviously important as we grow older, but it improves function and athleticism in sports and activities as well. Slack lining isn’t just for college kids! Try it out and feel the deep burn in the hips!
ARTICLES
+ Report: Seattleites Overpaid $90 Million on Parking Last Year – Seattle PI
CrossFit WOD for Friday 7/14
establish a 1RM deadlift within 20 minutes, then
“RYAN”
5 rounds for time:
7 muscle-up
21 burpees
Each burpee terminates with a jump one foot above max standing reach.
Post max and time to whiteboard / comments!
Olympic Weightlifting WOD
snatch complex, clean complex OR power snatch complex, power clean complex
Powerlifting WOD
power clean, back squat, press, weighted planks, good mornings, and barbell suitcase holds
Gymnastics Strength WOD
Kettlebell WOD
– Abridged Primal Movement Warmup and Mobility
– Carries
– We will be working on perfecting the two handed swing and increasing the weight of our swings.
– Lunges, presses and single leg deadlifts will be added to make sure we are still working with asymmetrical loads to build a strong core.
ARTICLES
+ Don’t Worry About Your Workout, Just Get Up and Keep Moving – Nicole Tsong for the Seattle Times
CrossFit WOD for Champagne Friday 6/16
“JACK”
AMRAP in 20 minutes:
10 push press, 52/38kg
10 kettlebell swings 24/16kg
10 box jumps, 24/20″
Post score to whiteboard!
Olympic Weightlifting WOD
snatch, clean & jerk, HEAVY
Kettlebell WOD
– Primal Movement Warmup and Mobility
– Rack walks depending on weather.
– Pressing and Squat focus on the workout. With lots of swings to get our work in.
Gymnastics Strength WOD
scap warmup, muscle-up strength development, Jefferson curls, static/dynamic conditioning
Kelsi A
Thrusters are coming. Every last workout of The CrossFit Games Open has ALWAYS included thrusters.
The question is what will it paired with? A lot of people are guessing double unders. I think it’ll be a couplet of doable work- the difference will be who wants it more. Who gets into the pain cave and thrives in there.
Any thoughts?
Find out at http://games.crossfit.com/ at 5pm
ARTICLES
+ The NBA’s Secret Addiction – ESPN
CrossFit WOD for Thursday 3/23
push press 5x4x85%, then
2 rounds for time:
100 double unders
75 situps
50 pushups
25 overhead bumper lunges (R)
25 overhead bumper lunges (L)
Post time to whiteboard!
HellaFit WOD
Come and see!
CrossFit Links
