Tuesday

AMRAP in 15min:

 10 DB Push Press (50/35s)

 10 Pull-UPs

 10 Burpees

 30 Double-Unders

Wednesday

9/11 Preparation:

STAIRS!

CrossFit Nutrition 

Nutrition 101: Part 1 – Calories

The lowly calorie is so very misunderstood. While we all know it's simply a unit of measurement for energy, originally defined as the energy needed to raise one liter of water by one degree Celsius, its application to human metabolism oversimplifies the complex biological systems that regulate our weight and energy balance.

Nutrition 101: Part 2 – Protein

Protein stands as the fundamental building block of the human body, forming everything from muscles and bones to enzymes and neurotransmitters through its component amino acids, nine of which are essential and must come from our diet. Protein is also probably one of the most common words you hear as a CrossFit athlete.

Nutrition 101: Part 3 – Carbohydrates

Carbohydrates give you quick fuel. Think of them as your body's gasoline. Simple carbs (like sugar in candy and fruit) give you fast energy that doesn't last long, while complex carbs (like those in whole grains and vegetables) provide slower, longer-lasting fuel. However, unlike protein (which provides essential amino acids) and fat (which provides essential fatty acids), there are no essential carbohydrates. Read on to find out. 

Nutrition 101: Part 4 – Fat

Fats, composed of carbon, hydrogen, and oxygen, provide 9 calories per gram, making them an efficient energy storage system that powers the body during rest and between meals while fulfilling critical functions beyond energy production. Unlike carbohydrates, certain fats are essential nutrients that the body cannot produce itself, while others contribute to hormone production, cell membrane integrity, and vitamin absorption.

Thursday

5 Rounds, each for TIME:

 500m ROW

REST 3min between efforts

Stimulus and Strategy:
5 all-out sprints on the rower. Attempt to improve your time on each attempt. Don’t game anything here. Put your foot on the gas pedal from the start, and hang on for a wild ride.

Thursday

For TIME:
 50 Double-Unders
 30 Ring Dips
 50 Double-Unders
 30 DB Box Step-UPs (50/35s)
 50 Double-Unders
 30 Burpees
 50 Double-Unders

Cash OUT- 50 Hollow Rocks

FUNday

For TIME:
 30 Deadlifts
 20 Hang Squat Cleans
 10 Shoulder-2-Overhead

RX= 205/145

Wednesday

For TIME:

2,000m ROW 

Every 90sec, including the start, perform 3 Wall Walks until you complete the ROW.

 

Tuesday

AMRAP in 15min of:

   5 Thrusters (135/95)
 10 Toes-2-Bar
 15 Burpees

Monday

“Elizabeth”

21-15-9 Reps for TIME :

 Cleans

 Ring Dips

Grip Strength: The Test For Your Chances Of Living To 100

RIP Chief Kerik

Monday

For TIME:
 30 Toes-2-Bars
 20 Burpees Over DB
 10 Alternating DB Snatches
  24 Toes-2-Bars
 16 Burpees Over DB
 8 Alternating DB Snatches
 18 Toes-2-Bars
 12 Burpees Over DB
 6 Alternating DB Snatches

♀ 50-lb dumbbell
♂ 75-lb dumbbell

The price of freedom is eternal vigilance.

Tuesday

7 Sets:
Accumulate a 30-second L-Sit Hold
3 HEAVY Deadlifts

REST 2min between sets

Tuesday

AMRAP in 20min of:
 30 Burpees 
 20 KB Swings (53/35)
 10 50’ Shuttle Runs (25’ out - 25’ back)

Tuesday

5 Rounds for MAX Reps of:
 1min ROW for Calories
 1min GHD Hip Extensions
 1min Strict Pull-UPs

Wednesday

5 Rounds for TIME:
   5 Deadlifts (275/185)
 10 Bar-Facing Burpees

Tuesday

2 Rounds for TIME:
 35 Pull-UPs
 35 Shoulder-2-Overhead (115/75)

FUNday

Every 3min until failure…

Complete 2 Rounds of:
3 Toes-2-Bars
3 KB Swings
25-foot KB Walking Lunges

KB RX= 53/35 

Rest with the remaining time in the interval.
Add 3 reps to the T2B & KBS in each progressive 3min interval.

Monday

For TIME:
 30 Handstand Push-UPs
 30 Deadlifts
 30 Ring Dips
 30 Power Cleans
 30 Pull-UPs
 30 Thrusters

♀ 155-lb deadlifts, 95-lb cleans, 65-lb thrusters
♂ 225-lb deadlifts, 135-lb cleans, 95-lb thrusters

Thursday

7 Sets for LOAD:
 1 Deadlift
 1 Hang Power Clean
 1 Power Clean

The 3 movements in the complex are meant to be completed unbroken and in a touch-and-go fashion. Increase the weight across each set as long as technique and safety are maintained. Rest as needed between sets.

11 Recovery Tips for Over-40 Lifters

Monday

15-12-9-6-3 Reps for TIME:
 Deadlifts (275/185)
 Burpee Pull-UPs

Wednesday

3 Rounds for TIME of: 

 30 DB Push-UPs (35/20)

 30 DB Box Step-UPs (24/20)

GB & Philly Dawgs!

Monday

AMRAP in 12min of:

   5 Pull-UPs

 10 Knees-2-Elbows

 15 Goblet Squats (53/35)