Posts tagged gym
Workouts July 31 - August 4


Warm Up
3 Rounds
30 seconds at each
Scapula Pull Up retraction
Ring Rows
Pass Overs
Scapula Push Ups

A/ E2M x 5
5 x Pull Ups @ approx 70% of 3RM
*same weight all sets
5 x 5 second eccentric pull up

B/ EM x 20
a. 8-10 BB Bent over rows supinated grip
b. 8-10/side DB cuban press
c. 8-10 BB Upright row
d. Rest


Warm Up
Barbell Skills
Burgener Warm Up

A/ Skill
EM x 5
3 x Heaving Snatch Balance *from the floor building in weight
EM x 5
2 x Hang Snatch *build weight as form allows
EM x 5
1 x Hang Snatch *Build in weight as form allows


Warm Up
Coaches Choice

A/ Partner WOD
E7M x 4
21 Cal Bike
15 Burpee Box overs
9 DB Cleans 50/35

*P1 goes then P2 follows immediately after on bike
*Score is total time of the 4 rounds


Warm Up
KB Warm Up
10 sit ups & 10 Back extensions

A/  E2M x 5
5 x Deadlift @ approx 80% of 3RM
*same weight all sets

B/ EM x 20
a. 8-10 3 second pause front squats
b. 8-10 DB stiff leg deadlifts
c. 8-10/ side RFE split squats
d. Rest


Warm Up
EMOM x 10
a. 8-10 Beat swings *Rings for advanced
b. 15-30 Second Handstand Hold *freestanding/wall facing/ wall/ box

A/ Triple G Chipper
For time:
100 pull-ups* RIng Rows
80 GHD sit-ups *Sit Ups
60 one-legged squats, alternating *to a target
40-cal. row
20 dumbbell push presses 50/35

Time cap: 28 minutes


TBA - CrossFit Games Workout
*Teams Workout!!

You don't have to count calories to lose weight

If your goal like most peoples is to look good naked, get through busy work days with energy and to be active with your kids you don't need to worry about count calories. The thought of obsessing over and tracking every last thing you put in your mouth is a daunting thought and more then likely a huge obstacle that's stopping you from changing to a better diet.

Counting calories can be hard, time consuming and wildly inaccurate luckily there is a simpler way to get the results you want. Stick to eating whole unprocessed foods like meats, vegetables, leafy greens, potatoes, beans, fruits, nuts and consume them in the quantities outlined in this Precision Nutrition article

For women we recommend 1 cupped-hand sized portion of carbohydrates with most meals.

For women we recommend 1 cupped-hand sized portion of carbohydrates with most meals.