Workout of the Day 11 October 2017

Workout of the Day 10 October 2017


CFP Washington – *CrossFit Main Class

Strength

DB Strict Press (5×5 (across))

Metcon

Pull, Push, & Carry (No Measure)

EMOMx12

1st: 10 Pull Ups (Banded/Ring Row)

2nd: 6 Single Arm DB Jerk (50/35) (35/20)

3rd: 40 Sec Farmers Carry (50/35) (35/30)

Mobility

1 Min Hang

Triple Bully

Lateral Opener

Workout of the Day 9 October 2017

CFP Washington – *CrossFit Main Class

Diet Part 4: Fish Oil

Fish oil supplement does a lot for the body. The first thing it does is help lower inflammation and lubricate the joints. The shoulders, hips, elbows, and much more are all supposed to move smoothly. There aren’t supposed to be a lot of crackles and pops and they should be able to rotate/move through their full range of motion. Fish oil is like a shot of WD-40 for those joints.

On a cellular level fish oil helps the body better process nutrients. The cell wall (membrane) is made of fat. If all we have consumed is bad fats (McDonalds) then the wall becomes hard and crusty. This makes it difficult for the cell to absorb and excrete nutrients. Eating healthy fats and using a good fish oil helps make the cell wall soft and permeable. This allows nutrients to be absorbed faster and more efficiently.

Fish oil also helps provide support for cardiovascular health, immune system function, blood sugar insulin management,healthy skin, hair, nails, eye health, and fat loss!

Metcon

Partner Andy (Time)

For Time:

25 Thrusters (115/80) (95/65)

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

75 Deadlifts (115/80) (95/65)

1.5 Mile Run (1 Mile)

75 Deadlifts (115/80) (95/65)

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

25 Thrusters (115/80) (95/65)

*Reps and runs split between partners

Mobility

Pigeon

Forward Half Split

Super Front Rack

Workout of the Day 6 October 2017


CFP Washington – *CrossFit Main Class

Metcon

Legs & Grip (No Measure)

EMOMx15

1st: 12 DB Front Rack Lunges (50/35) (35/20)

2nd: 12 DB Cleans (50/35) (35/20)

3rd: 36 Double Unders (x2 Singles)

Bullet Proof Cashout

Trap 3’s & L’s (No Measure)

3 Rounds for Quality:

12 Trap 3 Raises (ea. side)

20 Sec L-Sit Hold (H-Hold)

Mobility

Pigeon

Super Front Rack

Calf Smash

Workout of the Day 5 October 2017


CFP Kinection, CFP Washington – *CrossFit Main Class

Metcon

Gettin’ It (AMRAP – Rounds and Reps)

AMRAP 12:

10 Deadlifts (185/135) (155/105)

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

30/24 Calorie Row

4x200m Run (Time)

4 Rounds:

200m Run

1:1 Work/Rest Ratio

Mobility

Banded Hamstring

Calf Stretch

Couch

Endurance Metcon

Enoteca Umberto (AMRAP – Rounds and Reps)

AMRAP 20:

18/15 Calorie Row

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

12 Alt. Dumbbell Snatches (50/35) (35/20)

9 T2B (Knee Tucks)

Workout of the Day 3 October 2017


CFP Washington – *CrossFit Main Class

Strength

Power Snatch (5×5 (Building/TnG))

Take 5 sets after the barbell to build to a heavy set of 5. Touch and Go reps!

Metcon

7 Minutes in Heaven (AMRAP – Rounds and Reps)

AMRAP 7:

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

6 Pull Ups (Banded/Ring Row)

6 Push Ups

Mobility

OH Banded Distraction

Lateral Opener

Spiderman Hold

Workout of the Day 2 October 2017


CFP Kinection, CFP Washington – *CrossFit Main Class

Diet Part 3: Supplement

When working with individuals on diet I always suggest taking what I call a “Foundation Stack” of supplements. Even with a good diet it is important to make sure our body is getting the proper micro nutrients that it needs (vitamins, minerals, and more). The “Foundation Stack” includes a Multi-Vitamin, Fish Oil, Probiotic, Vitamin D, and Magnesium. For the following weeks I will be explaining what each of these supplements do for the body and why it is important.

The reason we want to take supplements is because food isn’t as nutrient dense as it used to be. This is because of the over production of food and over farming of the land. This makes it so each ounce of food doesn’t have the amount of nutrients (micro and macro) that it should. So then we use supplements to fill that gap. Now there are also “bad” supplement companies, so who you get your supplements from is important as well. The supplement industry is not FDA approved.

I use Poliquin Group supplements for myself and all diet clients and I highly suggest it!

“People come to me for diet advice to get better aesthetics (look good on the outside). I do this by make them healthy on the inside.”

Strength

Back Squat (4×8)

@95% of 10RM

Metcon

JRIS (Time)

For Time:

58 Burpees

1000m Row
*It’s Coach JRis’s birthday today. He turns 58 so make sure to tell him happy birthday.

Mobility

Pigeon

Forward Half Split

Lateral Opener