Partner 36

CrossFit Carolina Beach – Competitors Training

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A: Metcon (AMRAP – Rounds and Reps)

W/ a partner
AMRAP 12:

4 Squat Cleans (135, 95)

8 HSPU (Kipping)

200 Meter Run

*One athlete completes a full round at a time

Rest 2:00

AMRAP 12:

4 Thrusters (135, 95)

8 C2B Pull-ups

200 Meter Run

*One athlete completes a full round at a time

Rest 2:00

AMRAP 12:

4 Power Cleans (135, 95)

8 GHD Sit-ups

200m Run

*One athlete completes a full round at a time.

Extra Credit

B: Metcon (No Measure)

5 minutes of light foam rolling

5 Minutes of Parasympathetic Breathing

June 23

CrossFit Carolina Beach – CrossFit

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Warm-up

A: Metcon (No Measure)

With a barbell done with your partner:
3 Squat Cleans each

3 Push Press each

10 Air Squats each

10 Push-ups each

3 Squat Cleans each

3 Push Press each

10 Wallballs each

10 Barbell Rows each

Then,

Set-up Pull-ups/Scaling

10 Pull-ups each

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP w/ Partner
AMRAP 12 w/ Partner:

3 Squat Cleans Thrusters (135, 95)

8 Push-ups

200 Meter Run

*One athlete completes a full round at a time

Rest 4:00

AMRAP 12:

3 Thrusters (135, 95)

6 Pull-ups

200 Meter Run

*One athlete completes a full round at a time

L3: (115, 75)

L2: (95, 65) (Box Push-ups) (Band Assisted Pull-ups)

L1: (135, 95 Deadlifts) (Box Push-ups) (DB Push Press) (Ring Rows)

Extra Credit

C: Bicep 21s x 3 Sets: (Weight)

https://www.youtube.com/watch?v=lbHXZBmLo2k&feature=youtu.be
7 DB Zottaman Curls + 7 DB Hammer Curls + 7 DB Curl w. shoulder raise

Fuel Me! Where Does Energy Come From?(FREE audit to find out!!!)-Food for Thought Fridays

Each Friday we aim to bring you valuable and actionable content on nutrition that you can use to improve your health and thus your life.

 

This week is just a little different.  I’ll start with a question…

 

Where Does Energy Come From?

 

In short- the sun.

 

It makes the plants grow.  We eat some of them.  It’s fantastic.

 

Some animals eat some of the plants too.  Some of us eat some of the animals.  This is also fantastic, for some of us.

 

BOOM!!!  Question. Answered.

 

There’s something else.

 

  1. It is not that simple.  Or maybe it is-that depends on the point you are trying to make.
  2. Energy also come from emotion.  This can be demanded by external factors.  It can be influenced by internal factors.  

Let’s look at number 2, and then I’m going to share a free energy audit to help you see what give your energy and feeds your soul.

 

There are a few things that zap our energy from a non-movement related perspective.  Of course things like sitting in traffic, juggling domestic life, and trying to fit in some sort of social interaction all can weigh in on your total energy expenditure.  Cognition takes a lot!  Your brain is responsible for using over 20% of your daily calories consumed-take this opportunity to eat some walnuts or salmon- #brainfood

 

Lets focus this on your professional life for a moment…  What at work drains your energy?  What at work gives you energy.

 

For me, I am drained by things that require repetition.  Processing invoices, typing in spreadsheets, and filling out data columns all are super draining for me, but so is too much social interaction.

 

What gives me energy is have deep discussions in small groups where we are all focused on the person speaking.  Coaching 1 on 1 or in small groups lights my fire; I thrive with this stuff.  On the other end, I suffer when working alone.  This is me. This is who I am.

 

Knowing this is super empowering!  When I find myself strung out of some things that may matter, but they aren’t a HUGE deal at the moment, I can take a break and shift my focus to the things that do give me energy.

 

How did I find this out?

 

I was able to figure this stuff out for myself by:

  1. Lots, lots, and lots of trail and error.
  2. Lots, lots, and lots of suffering(by being bad at something and not totally being sure of why).
  3.  This amazing energy audit, provided by Carrot(click here).  Carrot develops marketing tools for real estate agents, but they also made this crazy cool audit to help you identify your energy ratios!

Check it out!  See how your percentages stack up!

 

Can you make them change over time?  Do they even need to change?

 

Of course we are all going to do some things we don’t particularly enjoy(oil change, anyone?), but what if you could start to shift your focus and prioritize the things that provide you more energy?

 

Let me know how it goes!  I would love to hear what your results are!

Jordan Vance M.B.A., PNL1, CFL1, CFAnatomy, CFScaling
Jordan is in pursuit of all things health.  He loves working out, eating clean, and helping all.
You can find him at the gym, or a locally owned coffee shop.
email at jordan@crossfitcb.com for quesionts

 

Food for thought is a nutrition coaching platform that helps real people get real results.  To sign up, email jordan@crossfitcb.com . 

June 22

CrossFit Carolina Beach – CrossFit

View Public Whiteboard

Warm-up

A: Metcon (No Measure)

Banded Snatch Warm-up
~ https://www.youtube.com/watch?v=CjpNsMDDui4&feature=youtu.be

Then,

“Burgener Warm-up w. a pvc”

1. Down and up

2. Elbows high and outside

3. Muscle snatch

4. Snatch land

5. Snatch drop

6. Hang power snatch*Go through 5 reps of each step and explain the significance of each.

Then grab barbells and complete:

3 Hang Muscle Snatch

3 OHS

Put bar down + rest 10s

3 Hang Power Snatch on Coaches Call

Strength/Skill

B: Metcon (Weight)

EMOM 12
ODD Minutes: Hang Power Snatch x 3 @70%

EVEN Minutes: Bottoms-up KB Carry x 50 ft. each arm

Metcon

C: Bobby Axelrod (Time)

For Time:

For time:

21-15-9

Push Press (135, 95)

T2B

*33 UB Wallballs after each set (20, 14) (10’, 9’)

*If you break during your wallballs Complete 10 Burpees

Rx+:(Reps of 30-20-10) (30, 20)

L3: (115, 75)

L2: (95, 65) (Knee Lifts) (14, 10)

L1: (75, 55) (Abmat Sit-ups) (10, 8 not UB)

12:00 Cap

Extra Credit

D1: Chest Supported Dynamic Iso Rows (3 x 20 (total). Rest 30s)

https://www.youtube.com/watch?v=tKbR3xibeLI&feature=youtu.be

D2: Double KB French Press (3 x 12-15. Rest 30s)

https://www.youtube.com/watch?v=ymzG4ceqP-Q&feature=youtu.be

Bobby Axelrod

CrossFit Carolina Beach – Competitors Training

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Strength/Skill

A: Shoulder Press with Bands (1RM. Rest 2:00 – compare to 4/10)

https://www.t-nation.com/videos/tip-the-band-resisted-overhead-press

B: Shoulder Press with Bands (Take 70% of above and perform 1 x max reps.)

https://www.t-nation.com/videos/tip-the-band-resisted-overhead-press

Metcon

C: Bobby Axelrod (Time)

For Time:

For time:

21-15-9

Push Press (135, 95)

T2B

*33 UB Wallballs after each set (20, 14) (10’, 9’)

*If you break during your wallballs Complete 10 Burpees

Rx+:(Reps of 30-20-10) (30, 20)

L3: (115, 75)

L2: (95, 65) (Knee Lifts) (14, 10)

L1: (75, 55) (Abmat Sit-ups) (10, 8 not UB)

12:00 Cap

Extra Credit

D: Metcon (No Measure)

5 minutes of light foam rolling

5 Minutes of Parasympathetic Breathing

Lactic Power Intervals

CrossFit Carolina Beach – Competitors Training

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Strength/Skill

A: Power Clean+Front Squat+Jerk (6 x 1 + 1 + 1 @85%, every 90s.)

Complex
– This week complete 1 rep of each movement each set.

B: Front Squat (4 x 3 @85%, every 90s.)

Then proceed straight into Metcon

Metcon

C: Metcon (Time)

Every 5:00 for 5 sets
Sledpush(90/45) x 1 lap.

Deadlifts x 10 Reps (225, 155)

Bar Facing Burpees x 15 Reps.

2) Recovery/Cooldown

400 Meter Light Sledpull

*Alternate forward, backward, laterally, side step etc.

90-95% effort for each set in triplet. Record your split from each set. Try to minimize transitions for this workout so there is no wasted time. Score=total time worked.

Extra Credit

D: Metcon (No Measure)

Accumulate
200 Banded Pull-Throughs

200 Hollow Rocks

June 21

CrossFit Carolina Beach – CrossFit

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Warm-up

A: Warm-up (No Measure)

With a foam roller:
Foam Roll aroundIT Band

Foam Roll Adductors

Bent-knee Iron Cross

Rollovers into V-sits

Fire Hydrant circles

Mountain Climbers

Cossack Squats

Couch Stretch on bench or wall.

Strength/Skill

B: Power Clean+Front Squat+Jerk (8 x 1 + 1 + 1 @80%, every 60s.)

Complex
*This week complete 1 power clean + front squat + 1 jerk, every 6os only.

C: Close Stance Paused Speed Back Squat (5 x 5 @50% (12X1) every 90s.)

Squat stance is just inside of your normal stance.

D: Romanian Deadlift (5×5. Every 90 seconds)

E: Tall Kneeling to Standing (4 x 3 ea. Rest 90s)

https://www.youtube.com/watch?v=ccf2rMxUz78&feature=youtu.be

Strength/Skill

F: Metcon (No Measure)

Max UB Reps of Banded Leg Curls each leg x 2 sets
*Shoot for 150 reps per leg, total.

Then

Accumulate 60s in Hollow Hold

or 60s L-Sit Hold

Extra Credit

G: Metcon (No Measure)

Optional Recovery
10-20 Minutes of Zone 1 “Recovery Work”

This is low-effort work done to improve aerobic capacity/recovery. All work should be done at 50-60%

effort or conversational.

Options include

– light Sledpull Powerwalk

– light jog

– Rowing

– Air Bike

– Ski Erg

*You alternate through all options as you choose

High Performance Recovery Training

CrossFit Carolina Beach – Competitors Training

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A: Metcon (No Measure)

High Performance Recovery Training
5 Rounds of:

90s Bike

90s Row

90s Jog

90s Ski Erg or Jumping Rope

Extra Credit

B: Metcon (No Measure)

5 minutes of light foam rolling

5 Minutes of Parasympathetic Breathing

June 20

CrossFit Carolina Beach – CrossFit

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Warm-up

A: Metcon (No Measure)

Warm-Up
Foam Roll x 20s each:

– IT Bands, Lats, Thoracic Spine

Then,

Abmat Pizza game

*For each drop complete

5 Air Squats

5 Abmat Sit-ups

20 Mountain Climbers

Metcon Prep

B: Metcon (No Measure)

5:00 Set-up Farmer Carries and Sleds

Metcon

C: Metcon (AMRAP – Rounds)

AMRAP 10
AMRAP 10 with a partner:

2 laps Sledpull Powerwalk @heavy.

~ https://www.youtube.com/watch?v=fFXUS75sHVk&feature=youtu.be

Rest 1 minute:

Then,

AMRAP 10 with a partner:

Farmer Carry x2 laps.

Rest 1 minute:

Then,

AMRAP 10 w. a partner

3 laps shuttle sprint.

@80% (not a full sprint).

*One athlete performs a full set at a time

If class is massive-start on any portion of workout. Also, some folks do tire flips for sled drags if more than 12 people.

Extra Credit

D: Metcon (No Measure)

Accumulate:
75-100 DB Kickbacks

1 Set of Banded Alphabet on each side every time you break

~ https://www.youtube.com/watch?v=dGLTXnZYUcI&feature=youtu.be

Breath deep, grind on

CrossFit Carolina Beach – Competitors Training

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Strength/Skill

A: Hang Power Snatch (6 x 3 @70%, every 90s.)

B: Bench Press (Work up to a heavy 8. Rest 90s.)

– use bands or chains if possible.

C1: Wide Grip Pull Ups (5 x 6-10. Rest 45s.)

C2: Ring Dips (5 x 8-12. Rest 45s. Strict)

Metcon

D: Metcon (Time)

Cardiac Power Training
For total time:

21 Hang Power Cleans (135, 95)

42 DB Single Arm Push Press (70, 50) (21 each arm)

50 Alt. Pistols

500 Meter Row

Rest 3:00

15 Hang Power Cleans (185, 125)

30 DB Single Arm Push Press (15 each) (70, 50)

50 Alt. Pistols

500 Meter Row

Rest 2:00

9 Hang Power Cleans (225, 145)

21 DB Single Arm Push Press

Extra Credit

E: Metcon (No Measure)

Accumulate
200 Banded Tricep Pushdowns

200 Banded Pull-aparts

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