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Fitness Heroics – CrossFit Epically Awesome

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In’s

Jerk grip OH squat 3 x 5

Yoga/Mobility

stretch lats with bands

Warm-up

snatch and overhead squat warm up (No Measure)

2 rounds with an empty bar

– 5 snatch pulls

– 4 power snatches

-3 OH squats

-2 snatch balances

-1 squat snatch

Skill/Strength

Snatch ETMOM 12 Min (AMRAP – Rounds and Reps)

Every 2 Min , building in weight:

1 hang snatch + 1 squat snatch

Rx: start at 70% of 1 RM snatch

Rx+: start at 75% 1 RM snatch

WOD

Bottom to bottom Tabata Squats (AMRAP – Reps)

starting in the bottom of the squat and “resting” in the bottom of the squat.

20 seconds of work with 10 seconds of rest .

Score is lowest number of reps

WOD #2

Rest 2 min before WOD 2

Core time (AMRAP – Reps)

In a 4 min window, complete as many sit ups as possible.

Rx: ab mat sit ups

Rx+: PVC pipe sit ups

WOD #3

Rest 2 minutes before WOD 3

75 Kettlebell swings for time (Time)

Perform OH Kettlebell swings

scaled: eye level

Rx: 53/35

Rx+: 70 or 62/44

Out’s

run to race track and back

Superhero Training

Yoga/Mobility

foam roll lats

Skill/Strength

Bent Over Row (4 x 10 )

Gymnastics

75 HSPU (Time)

For time complete 75 HSPU

scaled: work on HSPU progessions. * from a box, with additional ab mats, etc.

Rx: #25 plates and 1 ab mat

Rx+: every time you come off the wall its 5 V-ups

WOD

10/29/16SH (Time)

21 -15- 9

Squat cleans

Pullups

Rx: 95/75

Rx+: 135/95

This is a very cool case study about how exercise affects the brain and how fast the positive effects can begin to wear off after stopping a regular exercise routine. Give it a read! I have two different links below, choose the appropriate one for you 🙂

Read this one if you are very knowledgeable about reading case studies. Link for full case study.

Read this one if you are like Grant and prefer the “Broad strokes.” Link for article on study

Fitness Heroics – CrossFit Epically Awesome

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In’s

Goblet reverse lunges 3 x 10 / leg

Yoga/Mobility

Pigeon pose

Warm-up

Leg warm up #1 (No Measure)

2 Rounds

10 front squats with empty bar

5/ leg reverse lunges with empty bar

5/ leg side to side lunges with empty bar

Perfect stretch 1 per leg

Skill/Strength

Bulgarian Split lunge (4 x 10 / leg )

Using a box or bench, place one leg behind on the box/ bench by holding weights or put a barbell on your back.

WOD

10/28/16 (AMRAP – Rounds and Reps)

13 Min AMRAP

200 M Farmer carry

20 push press ( barbell)

200 m Farmer carry

15 push press (barbell)

200 M Farmer carry

10 push press (barbell)

*when you finish, start back over !

Rx: 2x (53/35); 85/65

Rx+:2x (70 or 62/44); 95/75
1 round = Farmer carry plus the PP.

Out’s

3 x ME Jump rope singles

Superhero Training

Yoga/Mobility

hamstring stretch with bands

Skill/Strength

Front Rack Lunge (3 x 20 steps )

you can do walking lunges

Gymnastics

Max Height Box Jump (Distance)

Max Height Box Jump

WOD

10/28/16 SH (Time)

In any order or rep sequence

For time:

30 Handstand push ups

30 Bar Muscle ups

30 Toes to bar

30 Ring dips

Scaled as needed !

Rx: as written

Hormones play a huge role in your life. From your mood, to water retention and even weight loss. If you don’t keep an eye on them your body and mood can become out of whack fast ! Estrogen is one of the most important hormones we, as females, have in our bodies. Estrogen is the hormone that ultimately is essential for keeping our bodies functioning optimally. But did you know you can have too much estrogen that can hinder your fat loss ? Here are some life hack tips on keeping those hormones in check !

One of the biggest factors that YOU have the control over is stress. Stress can result in higher cortisol levels, reduce insulin levels, shut-off fat burning hormones, and also increase estrogen. This can impair your body’s ability to regulate blood sugar, causing greater cravings for sugary food, as well as affecting your body’s ability to process carbohydrates. Excess estrogen and cortisol can also cause sleep disturbances.

Food is medicine. It really can be the best thing for you to eat whole foods that are natural. But can you do better ? Sure!! If you are not buying organic, free-range meat, poultry or dairy products, chances are they may contain a higher amount of estrogen-like hormones from pesticides, toxins, antibiotics and growth hormone as a result of the feed they are being supplied. That also goes for fruit and vegetables that have been sprayed by pesticides. Be sure to buy organic whenever possible. Now fruits and veggies with a peel or hard covering you CAN get away with buying regular and not organic. Be sure to wash all your fruits and veggies !

Excess body fat is always a concern for good health behaviors. Regular exercise is the key! Exercise can have a significant impact on lowering estrogen levels, not to mention reduce stress and improve insulin sensitivity. Make sure you are exercising for at least 4 days out of the week with moderate intensity and doing something on the other days that bring more movement to your day!

Our environment is slightly less than ideal for healthy behaviors.We live in a world where the air we breathe is loaded with xenoestrogens found in pesticides placed on the food we eat, plastics, fuels and even daily toiletries we use on our skin. Xenoestrogens are man-made chemicals that act like estrogen in the body. You can reduce your exposure by using organic and BPA free items especially your makeup and cleaning products.

Balancing out your hormones might be the little life tip you are waiting for to possibly help you lose the last 5-10 pounds!

Fitness Heroics – CrossFit Epically Awesome

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In’s

dumbbell flyes on bench 3 x 12

Yoga/Mobility

pec minor stretch with lacrosse ball

Warm-up

Upper Body Warm Up (No Measure)

2 Rounds- empty bar

10 empty bar bench press

10 plyo pushups off the bench -(hands on bench, chest to bench and then explode up with hands leaving the bench and landing back on it.)

10 narrow grip bench press

10 arm circles forward then 10 arm circles backwards

Skill/Strength

Bench Press (4 x 10 @ 70%)

WOD

10/27/16 (Time)

Chipper For Time

5 Wall walks or 10 HSPU

20 Kettlebell swings OH

30 Pullups

40 Pushups

50 cal row OR 800 M run

40 Pushups

30 Pullups

20 KB swings OH

5 Wall walks or 10 HSPU

Rx:scaled pushups ; lat pulldowns or banded pullups; 53/35

Rx+: feet on 45# plate for pushups; 70 or 62/44

Out’s

bent over barbell row 3 x 12

Superhero Training

Yoga/Mobility

Piegon pose

Skill/Strength

Deadlift (5 x 5 @ 75% unbroken)

Gymnastics

Take 15 minutes to work on handstand walks. If you don’t have them work on wall walks then shoulder taps x 10 total

WOD

Conditioning WOD (Time)

For time

3 K M row

100 Wall ball

Fitness Heroics – CrossFit Epically Awesome

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In’s

goblet squats with KB 3 x 20

Yoga/Mobility

hamstring stretch with bands

Warm-up

Warm up-legs (No Measure)

2 rounds w/ KB (Light)

5x Inch Worm Burpees

10x Goblet Lunges

10x Goblet Squats

10x Goblet side to side lunges ( 5/leg)

Skill/Strength

15 min- Every 3 Minutes Front squats (Weight)

Every 3 minutes, starting with 70% of your 1 RM front squat, perform 5 front squats. Your goal is to build over the course of 5 total sets to find a new 5 RM or heavy set for the day

WOD

10/26/16 (Time)

4 rounds for time

400 M run or 350 M row

20 Box jumps

15 hanging leg raises

10 burpees

Rx: 24″/20″

Rx+: 30″/24″; TTB

Out’s

3 x 10 weighted lunges

Superhero Training

Yoga/Mobility

pec minor stretch on rig

Skill/Strength

Push Press (5 RM )

Gymnastics

3 x 8 strict pull-ups

WOD

9/8/2015 (Time)

20-15-10-5

KB Swing

Burpee Pull-ups

KB Snatches

Rx: 53/35