Workout of the Day 30 September 2017

Workout of the Day 29 September 2017


CFP Washington – *CrossFit Main Class

Metcon

13, 14, 15, 16 (AMRAP – Rounds and Reps)

AMRAP 13:

14 HSPU (Pike Push Up/ Push Up)

15 T2B (Knee Tucks)

16 SA KB Front Rack Step Ups (24/16) (16/12)*

*Box Height Should Be Knee Below Parallel

Bullet Proof Cashout

Cuffs & Twists (No Measure)

3 Rounds for Quality:

6 Rotator Cuff Rotations

30 Russian Twists

Mobility

Pigeon

Super Front Rack

Up/Down Dog

Workout of the Day 28 September 2017


CFP Washington – *CrossFit Main Class

Metcon

The Good and The Bad (No Measure)

EMOMx12

1st: 8 Power Snatch (95/65) (75/55)

2nd: 10 Wall Balls (20/14) (14/10)

3rd: 12/9 Calorie Row (SC: 10/8)

Going Really Fast (Time)

4x50m Runs

1 Min Rest Between Runs

Mobility

Banded Hamstring

Calf Stretch

Lateral Opener

Endurance Metcon

Stanky Leg (Time)

For Time:

800m Run

50 Overhead Squats (45/35) (35/25)

800m Run

50 Thrusters (45/35) (35/25)

800m Run

50 Front Squats (45/35) (35/25)

Workout of the Day 26 September 2017

CFP Washington – *CrossFit Main Class

Diet Part 2: Gaining Weight (Muscle)

Gaining weight (lean muscle mass) is a game of carbs and timing. When an individual is lean enough it changes the way that their body processes carbs, especially around workouts. A good measure for being “lean” enough is when the Illiac (love handle area) is mostly gone and is also very easy to pinch (meaning the fat is soft, which is good). If you aren’t that lean and are interested in becoming that lean see “Diet Part 1”. Follow that until requirements above are met. Once lean enough we start introducing carbs to create lean muscle.

First what are considered carbs (we want healthy ones):

Carbs- unbleached white rice, sweet potato, quinoa, and dark berries (blueberry, raspberry, blackberry)

We want to consume these carbs around our workouts in a measured manor. So an example would be that you start having a cup of white rice 45 mins – 1 hour before you workout. Then with a protein source consume another cup of white rice within 30-45 minutes of finishing your workout. Do this for a week or two and if you’re weight is going up, but you look leaner, and your “love handle” is still lean you start upping the carbs more. This means you are creating lean muscle mass. So you go to 1.5 cups, then 2 and so on. This can be done with the other carbs as well!

Eventually it gets to the point where you can’t consume more carbs around your workouts because you are full. So then we start putting carbs in the meals closest to the workouts. So it turns into MEAT / VEGES / CARBS (we swap the fats for carbs). The rest of the meals are still MEAT / VEGES / HEALTHY FATS. Again we keep track of how “lean” do we look and if the Illiac site (love handle) is still lean as well. If the Illiac starts “growing” then cut back on the carbs.

Strength

DB Strict Press (4×8 (across))

Metcon

Just Breathe (AMRAP – Reps)

EMOMx16

1st: 12/9 Calorie Row (Sc: 10/8)

2nd: 12 Burpees (Sc: 10)

Mobility

Forward Half Split

Triple Bully

Lateral Opener

Workout of the Day 25 September 2017

CFP Washington – *CrossFit Main Class

Hey All,

The “Diet Part 2: Gaining Weight (Muscle)” will be in tomorrows post. We had a long weekend of painting and making some changes around the gym. We hope that you enjoy them!

Sincerely,
Coach Tanner

Strength

Back Squat (3×10)

@90% of 10RM

Metcon

Rings & Things (Time)

4 Rounds:

12 Single Arm OH DB Squats (35/20) (20/10)*

6 C2B Pull Ups (Pull Ups/Banded)

6 Ring Dips (Banded/Box)

*6 Reps Each Arm

Mobility

Pigeon

Couch

OH Banded Distraction

Workout of the Day 23 September 2017


CFP Washington – *CrossFit Main Class

Strength

Power Snatch (Heavy Single)

Take 15 mins to build to a heavy single

Metcon

Posterior Chain Inversion (Time)

For Time:

20 HSPU’s (Pike Push Up) ( Push Ups)

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

50/40 Calorie Row

35 Russian KB Swings

20 HSPU’s

Mobility

Half Forward Split

Triple Bully

1 Min Hang

Workout of the Day 22 September 2017


CFP Washington – *CrossFit Main Class

Metcon

Friyaaay (Time)

5 Rounds:

20 Single Arm KB Lunges (24/16) (16/12)*

10 Pull Ups (Banded/Ring Row)

200m Run

*10 Each Arm Alternating Legs

Bullet Proof Cashout

Cuff & Side Planks (No Measure)

3 Rounds for Quality:

8 Rotator Cuff Rotations

30 Side Plank

*Each Side

Mobility

Pigeon

Super Front Rack

Up/Down Dog

Workout of the Day 21 September 2017


CFP Washington – *CrossFit Main Class

Metcon

Clock Work (No Measure)

EMOMx15

1st: 1 Rope Climb (Half Climb) (x2 Floor to Stands)

2nd: 12 SA Hang KB Snatches (24/16) (16/12)*

3rd: 12/9 Calorie Row

*6 Each Arm

Going Fast (Time)

For Time:

2x100m Runs

2x50m Runs

1:2 Work/Rest Ratio

Mobility

Banded Hamstring

Calf Stretch

Barbell Bicep Smash

Endurance Metcon

North Bakery (AMRAP – Rounds and Reps)

AMRAP 18:

55 Power Snatches (75/55) (55/35)

55 Pull Ups (Banded/Ring Row)

55 Calorie Row

55 Push Ups

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

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