Uncategorized

Workout of the Day 20 October 2017


CFP Washington – *CrossFit Main Class

Metcon

TGIF (AMRAP – Reps)

AMRAP 4:

18/15 Cal Row

12 Burpees

Max Power Snatch (75/55) (65/45)

Rest 3:00

AMRAP 3:

15/12 Cal Row

9 Burpees

Max Power Snatch (95/65) (75/55)

Rest 2:00

AMRAP 2:

12/9 Cal Row

6 Burpees

Max Power Snatch (115/80) (95/65)

Bullet Proof Cashout

Side Trap (No Measure)

3 Rounds:

8 Trap 3 Raise (each side)

20 Second Side Plank

Mobility

Posterior Chain Floss

OH Banded Distraction

Lizard Stretch

Workout of the Day 19 October 2017


CFP Washington – *CrossFit Main Class

Metcon

Beautifully Basic (Time)

21-15-9

American KB Swings (24/16) (16/12)

Box Jumps (24/20) (20/16)

Push Ups

Abmat Sit Ups

400’s (Time)

For Time:

4x400m Run

2:1 Work/Rest Ratio

Mobility

Banded Hamstring

Lateral Opener

Calf Stretch

Endurance Metcon

White Electric (Time)

For Time:

400m Run

50 Air Squats

800m Run

40 Burpees

400m Run

30 T2B (Knee Tucks)

800m Run

20 Pistol Squats

400m Run

10 Ring Dips (Box Dips)

Workout of the Day 17 October 2017


CFP Washington – *CrossFit Main Class

Strength

SA DB Strict Press + 100 ft. Waiter Carry (3×5 (across/each arm))

5 DB Strict Press in one arm, then a 100ft Waiter Carry. Then switch hands and repeat.

Metcon

Dark Fantasy (No Measure)

EMOMx15

1st: 3 Box Jumps (30/24) (24/20)

2nd: 5 SA DB Push Press (35/20) (20/10)*

3rd: 10 T2B (Knee Tucks)

*Each Arm w/ 1 Sec Pause at Top

Mobility

1 Min Hang

Down/Up Dog

Banded Frog

Workout of the Day 16 October 2017


CFP Washington – *CrossFit Main Class

Diet Part 5: Probiotic & Multivitamin

Probiotics are great for gut health. In good probiotics there are billions of live organisms (good bacteria) that allow your stomach and intestines to work more efficiently. This helps your body break down food and absorb the nutrients better. When our body absorbs nutrients better it allows us to lose fat and gain muscle more quickly. Just from taking probiotics you can improve your immune system, your digestive system, heart health, and help prevent/reduce some digestive disorders.

Multivitamins have the vitamins and minerals (micronutrients) your body needs in order to function correctly. Due to the over farming of land and over production of food there isn’t as much micronutrients in our food. Taking a multivitamin on top of a healthy diet can improve energy levels, nervous system function, enhance weight loss, and overall health of our body (internally and externally).

“Supplements are exactly what the name says, they are supplementary to a healthy diet and a consistent training program.”

Strength

Back Squat (3×8)

@ 100% of 10RM

*You may fail on a set of these, it’s ok! If you never fail you aren’t trying hard enough.

Metcon

The Crunchies (Time)

3 Rounds:

18 DB Thrusters (35/20) (20/10)

12 Pull Ups (Banded/Ring Row)

200m Run

Mobility

Couch

Pigeon

Triple Bully

Workout of the Day 15 October 2017

CFP Washington – *CrossFit Main Class

The 3pm class is cancelled due to painting. We are sorry for any inconvenience this may have caused. The class will continue next week!

Strength

Turkish Get Up (4×4 (ea. arm/building))

Metcon

Better than Brunch (Time)

4 Rounds:

10 DB Push Press (35/20) (20/10)

15 Abmat Situps

200m Run

Mobility

Triple Bully

Banded Hamstring

Pigeon

Workout of the Day 14 October 2017


CFP Washington – *CrossFit Main Class

Strength

Single Arm DB Bench Press (3×8 (ea. arm/across))

Metcon

Functional Control (AMRAP – Rounds and Reps)

Teams of 2

AMRAP 16:

24/20 Calorie Row

20 Strict Leg Lifts (Strict Knee Tucks)

16 Push Ups

Mobility

1 Min. Hang

Standing Straddle

Up Dog

Workout of the Day 13 October 2017


CFP Washington – *CrossFit Main Class

Metcon

The Burn (AMRAP – Reps)

3 Rounds:

AMRAP 1.5

30 Double Unders (45 Singles)

10 Burpees

Max Overhead Squats (95/65) (75/55)

Rest 3:00

Bullet Proof Cashout

Trap 3 & Planks (No Measure)

3 Rounds:

1 Min Plank

10 Trap 3 Raise (ea. arm)

Mobility

Calf Stretch

Lateral Opener

Spiderman Hold

Workout of the Day 12 October 2017


CFP Washington – *CrossFit Main Class

Metcon

Sisyphus (Time)

4 Rounds:

1 Rope Climb

12 Russian KB Swings (32/24) (24/16)

24 Wall Balls (20/14) 14/10)

400’s & 200’s (Time)

For Time:

2x 400m Run

2x 200m Run

1:1 Work/Rest Ratio

Mobility

Banded Hamstring

OH Banded Distraction

Couch

Endurance Metcon

Oyler (Time)

3 Rounds:

800m Run

20 C2B Pull Ups (Pull Ups) (Banded/Ring Row)

20 Front Squats (185/135) (155/105)

20 Russian KB Swings (32/24) (24/16)