I know the title of this post is a little vague, but I’ve had a few people ask for some recipe ideas and I promised I would post some resources. As part of CrossFit’s “World Class Fitness in 100 Words” we recommend eating meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. So how do we go about doing this? Here are some sites to check out:
The Performance Menu’s chef, Scott Hagnas has a few free recipes listed here. You can get more if you subscribe to the Performance Menu online journal.
A glimpse into the morning physical training program underway at SK's house. If you think SK's a CrossFit beast, watch out for his little up-and-comers! (B-MAC... be very afraid!)
Then 2 rounds:
25 Ring dips or 45 pushups
30 burpees
Novice: Sub AbMat situps, scale pullups as necessary
For towel pullups, throw a towel over the pullup bar or over a barbell on a squat rack and do either strict chinups, assisted chinups or body rows holding onto the towel.
Every Seconds Counts – The DVD I’m planning on ordering in a DVD of Every Seconds Counts (http://store.crossfit.com/products/every-second-counts-dvd). Shipping is $23 whether I order 1 or multiple. If you want a copy let me know and we can order together.
Unlimited
A. Power Snatch/Snatch Balance/OHS – 1.3.5 x 3 sets; 180 sec rest b/t sets
5 min rest including 3 min at end of last set
B. Dead Lift – 55% or 77% of 1RM** – 8 sets of 2 reps; 45 sec only b/t sets
3 min rest after last set including 45 sec
C. Press – 5 x 5; 120 sec rest b/t sets
** 55% if you are training tomorrow. 77% if you are not. If doing 55%, focus on bar speed – get it off the floor with as much speed as possible.
3x/Week
Also do:
5 rounds of 40seconds all out rowing; 20 seconds rest
If you are in a time crunch, do B & C and then the rowing.
On Wednesday and Friday this week we will be posting 2 workouts. Those of you who are interested in trying 2 workouts in a day are welcome to come for the first in the AM and the second in the PM.
WORKOUT OF THE DAY:
This is the workout that *everyone* will do today.
5 rounds for time;
135#/95# squat clean x 7 reps
21 pullups
(OPTIONAL) WORKOUT 2 (PM SESSION ONLY)
This is the second workout for those of you interested in trying two workouts in a day. Doing this type of training is particularly valuable for learning to fuel for the types of challenges seen at the CrossFit Games.
for reps:
2 min double unders
2 min KBS – 75#/55#
2 min box jumps – 24″
Thank you to my coach, James Fitzgerald (CrossFit Calgary), for the workout programming for the next 3 days.
The PPCLI guys always bring intensity with them when they visit on the weekends. Welcome to the muscle-up club Will!
Novice:
Clean & jerk – Practice. Keep form tight and weights light. Front squat – 5-5-5-5-5; Rest 60s between sets; Aim for an RPE of 8 or 9 Deadlift – 5-5-5-5-5; Rest 90-120s between sets; Aim for 10# more than your best 5 rep deadlift
Lots of work planned for today! Keep your general warm-up short and grab a bar within 5-10 minutes of getting to the gym to start specifically warming-up these movements.
Tenille and Annette "cash out" with a stretching session.
Four rounds for time of:
100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
30 pound Weighted pull-ups, 20 reps
Novice: 3 rounds & no dbs for lunge; comfortable height for box jumps… 20 reps/round; pullups as you usually do them Intermediate: 15 box jumps (but make them high!)
I think we’ve only got one set of 30 pound dbs. Don’t be afraid of 35# dbs or kbs.
Some possibilities for subs on the weighted pullups (in order of advanced variations > novice variations):
Strict pullups
Find a really challenging ring row variation
Chest to bar band pullups with blue band
Use a thinner band than usual
Try chest to bar pullups with the band you usually use
Do 5 extra pullups with the band you usually use
Post the time you plan on coming to the gym to comments.
NEWS:
CrossFit Winnipeg will be closed on Monday, May 18 except for a morning Team Workout at 9 AM. Sign-up on the white board.
Scaling for handstand push-ups can be any version of box handstand pushups, abMats under head, or dumbell presses. Whatever you do, it better be hard if you want to get stronger (think 3-5 reps before resting). It is better to go heavier with the deadlift than faster. Choose a weight which you can handle for all 45 reps, and move at a pace which allows you to maintain technique.
If you are capable of doing this workout fast, then take a long warm-up to prime the nervous system.
Post what time you plan on coming to the gym to comments.
Novice:
Practice squat cleans
then do 3 heavy sets of 5 high bar back squat
then do 5 sets of 10 burpees as fast as possible. Rest 1 minute between sets.
Intermediate:
Squat clean – heavy single*
then do 5 heavy sets of 3 high bar back squat
then do 5 sets of 10 burpees as fast as possible. Rest 1 minute between sets.
Advanced:
Snatch – heavy single*
Squat clean – heavy single*
High bar Back squat – heavy single*
* Instructions for heavy singles: warm-up the fundamentals of the lift working on technique. Then over approximately 7 sets of 1-3 reps, with short rest periods between sets, build up to a heavy single. This does not need to be a new max, but if you can increase by 2-3%, that is a bonus.
Some highlights from my experience at the Great Basin CrossFit Regional Qualifiers….
