Workout of the Day 20 September 2017

Workout of the Day 18 September 2017

CFP Washington – *CrossFit Main Class

Diet Part 1: Weight Loss

The most common diet advice people ask me about is how to lose weight (fat). With myself and working with other clients I find that the best way to do this is to go on a “low carb boot camp.” When the body goes through the low carb diet it reaches into fat storages and utilizes them as energy, removing the unwanted fat.

The “boot camp” last 2 weeks and consists of eating like this and only this:


Meats/Protein- Chicken, Turkey, Beef, Pork, Duck, Lamb, Fish, and Eggs*

Healthy Fats- Nuts and seeds (not flavored, salted or cooked), avocado, grass-fed butter, coconut oil, bacon*

Vegetables- Broccoli, spinach, brussel sprouts, asparagus, kale, and much more (the greener the better)**

*Meats need to be grass-fed, organic, non GMO etc.
**Veges need to be organic, non GMO etc.

After 2 weeks of going through that diet you do carb refeed. This usually ends up being a cheat meal but ideally would be a regular meal just with a lot of healthy carbs. This replenishes the body’s glycogen storages (muscle energy). From there you stay low carb for only 3-4 days at a time with a refeed every 3rd or 4th day. You do this until you achieve the weight loss goal or aesthetic goal you are looking for!

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


Back Squat (10 Rep Max)


Consistent Split Times (Time)

3 Rounds:

10 Bar Facing Burpees

10 Power Cleans (115/80) (95/65)

30 Double Unders (x2 Singles)



Post. Chain Floss

Lateral Opener

Workout of the Day 16 September 2017

CFP Washington – *CrossFit Main Class


Thruster (5×3 Building)

Take 5 sets to build to heavy triple, first set starts after empty barbell


The Goodies (No Measure)


1st: 8 Hang Power Cleans (115/80) (95/65)

2nd: 8 Ring Dips (Banded/Box)

3rd: 24 Walking Lunges


Super Front Rack

1 Min Hang


Workout of the Day 15 September 2017

CFP Washington – *CrossFit Main Class


Jelly Boat (Time)

5 Rounds:

10 OH Squats (95/65) (75/55)

10 T2B (Knee Tucks)

20 Cal Row

Bullet Proof Cashout

Rotator Cuff and Gymnastic Core (No Measure)

3 Rounds for Quality

12 Rotator Cuff Rotations (each side)

30 Sec Hollow Body Hold

30 Sec Superman Hold



Childs Pose Hold

Up/Down Dog

Workout of the Day 14 September 2017

CFP Washington – *CrossFit Main Class


Life’s Ups and Downs (Time)

4 Rounds:

10 Thrusters (95/65) (75/55)

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

200m Farmers Carry (24/20) (16/12)*

*Use DB’s if you run out of KBs

200s, 100s, 50s (Time)

For Time:

2x200m Run

4x100m Run

2x50m Run

*1:1, Work/Rest


Standing Straddle

Calf Stretch

Super Front Rack

Endurance Metcon

Sydney (Time)

For Time:

200m Run

1 round:

20 Pull Ups (Banded/Ring Row)

30 Push-Ups

40 Ab Mat Sit Ups

50 Air Squats

400m Run

2 Rounds:

5 HSPUS (Pike Push Ups)

10 Pistols (Box)

15 Pull-Ups (Banded/Ring Row)

800m Run

3 Rounds

5 Pull-Ups

10 Push Ups

15 Air Squats

1 Mile Run

Workout of the Day 11 September 2017

CFP Washington – *CrossFit Main Class

Nutrition and Recovery Intro.

For the next several weeks on Monday I will be posting about nutrition and recovery. They are the foundation for living a long healthy life and excelling as a Crossfit athlete. Without them our bodies can’t meet their true potential mentally or physically.

Nutrition and recovery includes diet (whole to lose/gain weight), supplement intake, sleep, mobility, self myofascial release (SMR), and exposure to intense temperatures (ice bath/sauna).

The more you recover the better you feel. That leads to more energy, working harder inside the gym and out of the gym, and getting more out of life!

“Work Hard, Recover Harder”


Bulgarian Split Squats (4×5 (across))

DB’s in each hand


Hands in the Air (Time)

3 Rounds:

20 Alt. DB Snatches (50/35) (35/20)

20 Burpees



Post. Chain Floss

Lateral Opener