190716 - Recipe Tuesday - Honey Cilantro Lime Salmon

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This is the perfect refreshing and light summer dish! Asparagus or Brocolini make a great green pairing next to this delicious fish! :)

INGREDIENTS
1 lb salmon
1 tablespoon olive oil
salt and pepper
2 tablespoons honey
1 tablespoon lime juice freshly squeezed
2 tablespoons cilantro , fresh, chopped
3 garlic cloves minced

DIRECTIONS
1. Preheat oven to 400 F.

2. Dry the salmon dry with a paper towel and then brush on plenty of olive oil. Put it on a big rectangle of foil where you can bend the sides up.

3. Combine honey, lime juice, chopped cilantro, and garlic. Then spread that tasty mix on the salmon.

4. Bake uncovered, at 400 F for 15-20 minutes.

5. Carefully remove salmon from foil, separating the salmon from the skin which will remain stuck to the foil. Get some of that extra juices from the foil and pour it all over then…ENJOY!!!

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WARM UP - 3 Lengths Down and Back of Banded Side Stepping
Then Grab 2 Light DB and a PVC Pipe
3 Rounds
10 PVC Pass Thru Lunges
10 PVC Good Mornings
10 Light DB Windmills
(DB Around your head while you wait)
Then 3 Rounds
5 Db Press
5 Db Squats
5 Db Deadlifts

STRENGTH -
Push Press (5 sets of 3 to establish heavy 3 for today!)
5EB first then …. 3, 3, 3, 3, 3

COACH PREP -
Review each movement with EB
Gather weights to be prepared to build during WOD

WOD - “
Tabata Gotta Barbell”
:20 Work/:10 Rest for 8 rounds (4 total minutes each movement)
Rest 90 seconds between movements
Strict Press 45/35
Back Squat 95/65
Deadlift 125/85
Score = Least number of reps per move with each move added together

COOL DOWN -
Rolling Back Stretch OR Plated Wall Forward Fold
Decide what skill you want to work on and get on it! We are giving you the extra time so you can improve on all of that stuff you wish you had more time to work on!

190715 - Motivation Monday

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THIS THURSDAY is our BAMF DAY!!! (Bring a Motivated Friend Day!!!)
All classes are Open to the public!
These days are so important to our community! It helps us build up our membership so we can keep expanding, getting new equipment, and having fun events!

IF someone joins for the 3 month commitment and uses you as a referral, YOU get 1/2 off your next month’s membership!

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WARM UP - 400m Med Ball Run
With a partner
Med Ball Squat and Toss
Up and Overs
Side by Side Shoves
Tricep Overhead Toss

MOBILIZE -
Wallball Roll Overs
Squat Therapy

COACH PREP -
Practice Wallball form and set up rower

WOD -
w/ a partner
AMRAP 14:
20-40-60-80…
Wallballs 20/14
Calorie Row
(Each person must do an even amount of work)

COOL DOWN -
200m PVC Walk with 20 laying leg crossovers
Plenty of time to work on your skills/mobilize/cardio

190712 - FYF!

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WARM UP -
1 minute of each
Cardio
Box Step Ups
Squat Single Arm DB Sots Press (Switch sides each 5)
Plank DB Drag

MOBILIZE -
Banded Pass Thrus
Banded Pull Aparts
Banded OH Squats
Banded Ankle Pull Up Stretch

COACH PREP -
PVC Burgener Prep
Warm Up to Snatch and OH Squat weight

Practice Box Jumps and Push Ups and DB Thrusters

WOD -
AMRAP 25: (5 DB Thrusters 50/35 at the top of each 5 min.)
25 Box Jumps
25 Hang Snatches 95/65
25 Hand Release Push Ups
25 DB Hang Cleans 50/35

GOAL OF THE WOD -
Over 1 round! This is a grinder! Small sets on most movements with little rest! Beat the clock to finish a move before the thruster so you don’t have to go back to it!

COOL DOWN -
Down dog to Cobra

190711 - Soapbox Thursday

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Rx (the prescription for the Workout of the Day) is something to aim towards, a goal! But form, safety, or the should never be sacrificed just to Rx the workout! AND even if you don’t Rx, you will STILL get an awesome workout as long as you push hard!

Scaling a workout can involve a couple of things:

  1. Reduce the number of rounds, repetitions, sets – or time intervals.

  2. Take some weight off the bar! Reduce the weight, but keep the movement.

  3. Modify or substitute the movement.

All of these options will help you move safely and make sure you get a great workout. And if you’re not sure, ask your coach! AND never feel bad about scaling! It’s an important part of the fitness journey and you are making the best decision for you!

WARM UP - 4 Square agility
- Front to Back
- Side to Side
- Hop
(2 minutes of DU with box placement)
Then…
Plate ITY’s 5/2.5

MOBILIZE -
Leg and Thoracic Leg Crossover

COACH PREP -
Muscle Up Practice
Work on self-assisted ring muscle ups for scaling!

10 Minutes to warm up to Deadlift weight!
Should be around 65% of 1RM

WOD .-
10 Rounds (For Time)
2 Muscle Ups
4 Deadlifts 235/185
20 Double Unders

GOAL OF THE WOD -
Unbroken Sets! This is a tough skill and a heavy lift, so let’s push to do more than just singles since the reps are super low!

COOL DOWN SUGGESTION -
Snow Angles and Pole Hamstring Stretch

190710 - Quote of the Week Wednesday

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WARM UP - 20 Calories
10 Plate Squats 15/10
10 Squat Holds with Plate Lift
10 Cossack Squats

MOBILIZE -
Front Rack and Squat Mobility Routine on Plate (See Video below!)

COACH PREP -
Review Front Squat

WOD -
15 minutes to build up to heavy set of 3!
Then…
EMOM 8:
3 Front Squats (with 80% of the heavy 3 weight)

GOALS OF THE WOD -
GO HEAVY! Try Rx-ing it for as long as possible! This is meant to push you to lift heavier than you are use to and for more reps!

COOL DOWN SUGGESTION -
Y-Wall Stretch

190709 - Recipe Tuesday - Bool Kogi Beef and Fried Cauliflower

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In need of some instant dinner or meal prep for the next few lunches???
Look no further than Trader Joes! They have tons of great premade items that you can cook up in minutes! Today I wanted to introduce to you, my new favorite quick prep item….Bul Kogi Beef over Fried Cauliflower! LOVE THIS STUFF! Just grill up the meat, about 4-5 minutes each side. Then while that’s grilling, saute the cauliflower mixture for about 8 minutes in butter and BOOM! You’ve got tons of delicious low-carb, high flavor and protein food!

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WARM UP - 2 minutes of cardio
1 minute - Banded Plank Walk Outs
1 minute - Banded Overhead Press
1 minute - Banded Inchworks
1 minute - Banded Lawn Mower Starts

MOBILIZE -
Mini Band Prayer Stretch with Foam Roller

SKILL WORK -
Handstand Walking
5 minutes of practice with walking/box clocks/wall walks/kicking up

COACH PREP -
Set up stations
Practice the difference between the first AMRAP moves and second AMRAP moves

WOD -

AMRAP 5:
5 Strict Pull-Ups
5 Strict Handstand Push Ups
Rest 1 minute
AMRAP 5:
5 Chest to Bar Pull Ups
5 Deficit Handstand Push Ups 45# plates/35# plates

GOALS OF THE WOD -
More than 3 rounds in each or 6 total!

COOL DOWN SUGGESTION -
Thread the needle! 10 on each side!

190708 - Motivation Monday

GET EXCITED!!!!! FOCUS for July and August:
For the next few weeks, we will be doing longer engine builder grinder workouts! Then end class 10 minutes early each day to allow for skill work, progressions, mobilization, or extra cardio! Decide what you’re goals are and ask a coach how you can use that time wisely to help meet them!
After this in September, we will do an intensive 4 week Squat and Press strength program to get strong before the next CrossFit Open in October!

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WARM UP - 3 Rounds
100m Run
4 Burpees
4 Lunges
8 PVC Pass Thrus

MOBILIZE -
Lacrosse ball roll lat
(lay on side with ball right on lat then rock front to back and up and down)

COACH PREP -
Review movements and corresponding cardio
Grab a whiteboard to record reps for each max

WOD .-
3 minutes of WORK and 2 minutes of REST for 6 rounds
(2 times at each station)
Station #1 - 15/12 Calorie Bike then Max Lateral Burpees Over Bar
Station #2 - 150m/120m Row then Max Front Rack Back Stepping Lunges
Station #3 - 200m Run then Max Push Press

GOALS FOR THE WOD -
More than 120 Total Reps! That would be 20 reps per each station work time! This means you need to give yourself plenty of time to get the work done by going hard on the cardio! You get plenty of rest between each so push it….push it real good!

COOL DOWN SUGGESTIONS -
Resistance band dislocates with 200m walk
Mobilize your calves and roll out your shoulders!

190705 - FYF! Double Benchmark Day!

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190705 FRIDAY 

QOTD - What’s The Best Topping/Mixer To Put On/In Ice Cream?

WARM-UP
2min Double under practice
Then 2 rounds
10 DB Pushup
10 DB Deadlifts (Use Same DBs for Cleans choose accordingly)
10 DB Reverse Cleans

MOBILIZATION
PVC single side shoulder front rack stretch 
KB Behind the back hold (Focus on neutral spine and external shoulders)

COACH PREP
Clean Prep
Dip Scaling options

WOD – “Annie” + “Elizabeth” 30 Min Cap
“Annie”
50, 40, 30, 20, 10
Double Unders
Ab-Mat Sit-ups

Rest 5:

“Elizabeth”
21 – 15 – 9 
Cleans (135, 95)
Ring Dips

Annie Goal: <8min
Elizabeth Goal: <10min 

190704 - Soapbox Thursday - "Don't suffer fools."

Classes are at 8am, 9am, and 10am ONLY! Potluck BBQ for Michael’s “Happy Birthday/Going-Away” party! Please join us starting after the last WOD around 11:30pm!

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WARM UP - Take 15 minutes to mobilize and get warm on your own, then we will stagger start people in groups!

WOD – “SISSON”

AMRAP 20:

With vest (20/14)
1 Rope Climb
5 Burpees
200m Run


Goal:  Suffer
           10+ Rounds

190703 - Quote of the Week Wednesday

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190703 WEDNESDAY 

QOTD - If You Could Pick Any Animal To Talk, Which Would It Be?

WARM-UP
3 Rounds
100m Farmers carry (55/35)
10 Air Squats
10 Lunges
10 Squat Hops

MOBILIZATION
Calf Foam Roll
Banded Ankle Squat Mobilization
Banded Bully Stretch 

SKILL
2 Minutes Double Under Practice

COACH PREP
Review movements
Row Technique

WOD - 
With a partner 3 Rounds Each
P1: 22 Squat Hops to Bar (6” out of reach)
1 Squat Hop to Dead Hang
Max Dead Hang
P2: Row for Calories
Score: is combined Cals on Rower
Goal:  >150 Calories

Cool Down
Roll out forearms

190702 - Recipe Tuesday - "Sweet Potato Waffle"

  • 1 large egg

  • 1 small/medium sweet potato, grated

  • 1/4 tsp cumin

  • 1/8 tsp paprika

  • 1/8 tsp garlic salt

  • 1 tsp oil, plus more for waffle iron and frying pan

    DIRECTIONS
    1.) Heat waffle iron and grease well. Set aside.
    2) Whisk one egg in a bowl and add in grated sweet potato plus seasonings and 1 tsp. of oil! Mix well!
    3) Pack in sweet potato hash mixture into waffle iron, press it down gently and allow sweet potato to cook about 4-5 minutes, until lightly golden.
    4) While waffle is cooking, cook up some other tasty things like sauted kale or eggs to create an open face sandwhich with your waffles!
    5) Once sweet potato waffle is ready gently remove with butter knife and transfer to plate. Layer on kale, fried egg, and avocado slices. Finish with salt and pepper if you wish and enjoy!

190702 TUESDAY 

QOTD - Where Is Your Happy Place?

WARM-UP
2 min Cardio Players Choice (increase pace every 30 seconds)
Then 2 Rounds
10 Air Squats
10 PVC Pass Throughs
10 PVC Around the worlds (5 Each Side)

MOBILIZATION
PVC Gandolph 
Side Hip
Side Hip External Rotation
Gorilla Squats

10 PVC OHS 
10PVC OHS with plates under heels [Emphasize need for ankle mobility]

SKILL
15 Singles – DU
15 Double – DU 
EMOM 5 30 DU or :30s practice

COACH PREP
PVC Bergner Warmup
EB Bergner [abbreviate to focus on the movements in the WOD]

WOD 
E2MOM16:  INCREASING WEIGHT
Snatch high pull
Hang Power Snatch
2  Over Head Squats
Snatch (Squat)

Goal: Technique 

190701 - Motivation Monday - "Practice"

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190701  MONDAY 

QOTD -  Favorite Gummy Bear Flavor?

WARM-UP
Bear Crawl race down
Medicine Ball Plank Race Back

Winning Team 5 Burpees
Losing Team 10 Burpees

Then 10 Ring Rows or 5 strict pull ups

MOBILIZATION
4 Way Banded Shoulders
Banded OH Chest Opener

SKILL
Penguin Jump [No Rope]
E30S4M
15 DU Hops

COACH PREP
Review Jumping Pullups
Kipping Practice 
Plyo Pushups + Scaling options

WOD - Fran Lost Her Barbell
27 - 21 – 15 – 9 – 6 – 3 
PLYO Pushups (45, 25 Plate)
PULL-UPS


Goal: Large / Unbroken Sets 
(Under 12 minutes)

190628 - FYF - Hero WOD "Half Schmalls"

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QOTD - What’s something new you’d like to try?

WARM-UP
6 DB strict press
D&B DB bear crawl
6 front rack DB squat
D&B DB bear crawl
6 DB skiers
D&B DB bear crawl
6 DB bent over row

MOBILIZATION
DB around your head

GAME
Abmat pizza game

COACH PREP
Demo all movements
Scaling options for HSPU, pull ups, and pistols


WOD:
“HALF SCHMALLS”
400m run
THEN
2 rounds for time:
25 burpees
20 pull ups
15 pistols
10 KB swings
5 HSPU
THEN
400m run

Time cap: 30 mins


190627 - Soapbox Thursday

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QOTD - Something you’re proud of recently?

WARM-UP
200m run/row/ski
15 Romanian deadlifts (w/ KB)
15 Goblet squats

MOBILIZATION
Passive adductor stretch
Side hip
Banded hamstring stretch

SKILL
Banded or pole pistols

COACH PREP
Deadlift prep:
PVC three position deadlift
EB three position deadlift

Back squat prep:
EB back squat demo


DEMO ALL MOVEMENT (PAUSES)


WOD: Tempo weightlifting day!
20 minutes for each; at least 2 minutes between sets
Deadlift:
2023 (Two seconds lifting, three second hold at top, 2 seconds lowering, touch-and-go at bottom)
5x3 (5 sets of 3) @ 50% 1RM; 3x3 @ 60% 1RM; 3x1 @ 75% 1RM

Back squat:
3300 (Three seconds lowering, three seconds in bottom, power up to top, start again with no pause)
5x3 @ 65%; 3x3 @ 75%, 3x1 @ 85%

Goals: Lift some weight!

190626 - Quote of the Week Wednesday

Strongman tonight at 6:30pm!!! Let’s pull some trucks and move some heavy sh*t!

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Think of yourself a year from now! What do you want? A new car, a job you love, a CrossFit skill, a road race under your belt, a trip planned, or a consistent meal prep routine? If that’s what you want, now is the time to get on it! If you always put it off until tomorrow…tomorrow becomes a year from now and you don’t have what you want! Now is the the best time to start!

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QOTD - Crumple or fold?

WARM-UP
FISHING GAME! Woop woop!
Burpees:
0 – 500: 10
501 – 1000: 5
1000 – 1500: 3
1500+:  1
THEN 2 ROUNDS:
X Burpees
10 wallball box step ups
10 wall balls (20/14)

MOBILIZATION
Couch Stretch
PVC Pass Thrus
PVC Front Rack Stretch

SKILL
Every 30 seconds for 4 minutes
3 Box Heel Taps on one side

COACH PREP
Thruster prep:
EB front squat
EB press
EB thruster

Box jump practice (4 jumps)

WOD - “RAHOI”
AMRAP 12:
12 box jumps (24/20)
6 thruster (95/65)
6 bar-facing burpees

Goals: Aim for 6 rounds (2 min/round)

190625 - Recipe Tuesday

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Recipe this week is an idea for meal prep! Lots of people find that meal prep is too tough and time consuming but these burrito bowls are SO EASY! I simply marinaded chicken and grilled it! Cooked rice in my instant pot! Cut peppers and onions then sautéed them! Then put it all together in boxes with a little tub of salsa! You could even add some black beans, cilantro, lime, guac, cheese! So many options! But even if you keep it simple, it’s still super delicious!

QOTD - Favorite word/most recently learned new word?

WARM-UP 2 mins cardio of choice or 400m run
THEN 2 ROUNDS:
10 single leg raises (hanging from bar)
10 abmat sit ups
20 flutter kicks

MOBILIZATION
Door jamb stretch
Med ball keg drill to apparatus

SKILL
Single leg stand from med ball/plates

COACH PREP
Foam roller pull down
Kipping practice on bar
Partner target practice

WOD: E5M20M:
30 sit ups
15 back extensions
Max toes to bar (not unbroken, just total)

Score = total T2B

Goals: Move through the sit ups and back extensions fast to buy the maximum amount of time for the T2B. Don’t go to failure for each set to maximize the number.

190624 - Motivation Monday

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MONDAY FUNDAY

QOTD - What is your favorite movie/TV/book quote?

WARM-UP
400m group fartlek run (w/ small med ball)
2 rounds:
10 air squats
100m row
1 min dead hang
1 min DU practice


MOBILIZATION
Lacrosse ball foot roll
Cossack squats


SKILL EMOM 5
10
Shift-weight squats

COACH PREP
Double under work:
Hops
Penguin drills
2 min DU work


WOD:
AMRAP 5:
50m sprint
100m farmer’s carry (55/35)
REST 5
AMRAP 5:
150m row
25 double unders (50 singles, 25 tuck jumps)

Goals: Move fast, don’t stop!

190621 - FYF!

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WARM UP
– 2 min of cardio
Then 3 Rounds
8 light Russian KBS
8 goblet squats
8 bench dips

MOBILIZE – Keg Drill

COACH PREP – Review movements
Establish scaling options

WOD
– for time 30:00 time cap

1 MU

10 Burpees
1 MU

20 KB Swings 55/35
10 Burpees
1 MU

30 Lunges
20 KB Swings 55/35
10 Burpees
1 MU

40 Floor Wipers 95/65
30 Lunges
20 KB Swings 55/35
10 Burpees
1 MU

50 Double Unders
40 Floor Wipers 95/65
30 Lunges
20 KB Swings 55/35
10 Burpees
1 MU


190620 - Soapbox Thursday

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One-upmanship -
How many reps did you get? Did you get one more than someone else? Were they the same quality reps as the other person? Are you at the same level of competence, practice and experience as the other person? Are you scaling things to get a better score? Are you over-analyzing the workout and coming to the conclusion that you cannot do hang power cleans for 45 reps (in a 21-15-9 rep scheme?)
Pro-tip: Nobody cares how fast you did it. They care even less if you do it half ass and beat them. Jason Khalipa famously wrote a quote on his wall that developed into a You Tube series called “What’s Rich Doing?” and it was entertaining and chock full of him throwing himself at crazy workouts. And while correlation isn’t causation, he never beat Rich Froning. What do you think Rich Froning has on his wall? Not a thing except inspirational bible quotes and a picture of his family. Internal vs. external motivation. Leading rather than chasing.
If you do the work and you do it well, then it doesn’t matter what you get or who you beat. You’re beating the lesser version of yourself, and isn’t that what’s important?

WARM UP – 400m
Lumberjacks and Tree Planters

MOBILIZE – 4 way banded arm stretch

SKILL – Banded Bar MU and/or Jumping Bar MU

COACH PREP – Review Movements
Establish weight for workout plus one short practice round (run to curb and back)

WOD – AMREP 20:
Weighted box step up 35/25
Weighted Burpees
DB push press
DB hang cleans

COOL DOWN – 200m PVC walk