WORKOUT OF THE DAY

single arm press

THURS 10.10.13 Ian’s CFMakeover Plan

By | CFMakeover, WOD | One Comment

Ian’s CFMakeover Goal

By Instructor Training Program student Ian
My October goal is to lose five pounds by the end of the month.
Ideally, this weight would all be bodyfat, but it’s quite difficult to have just body fat loss unless you are using supplements, read the full review of peak bioboost to buy the best one in the market. To minimize muscle mass loss during the month, I plan on eating at least one gram of protein per pound of lean body weight, and lifting regularly.
I’ll eat meat (pork and chicken primarily), vegetables (spinach, lettuce, cucumbers, and kale), as well as nuts (almonds, cashews, etc). I am not going with a strict paleo route and will occasionally treat myself to a slice of bread as long as it fits my caloric needs.
I’ve calculated my basal metabolic rate and after adjusting it for my three to five workouts a week, I arrived at 2868 calories per day.
To lose weight, I am going to need to eat at caloric deficit from that number, so I’ll aim for 2400 calories per day from the foods above.
I will continue to do CrossFit. Due to the caloric deficit, I expect my performance at metcons to suffer, but I expect my lifting to stay consistent. It’s unlikely that I’ll set new personal records this month, but my goal is to maintain my current lifts. I’ll continue to squat and deadlift heavy, and be sure to get to the gym on days those lifts are programmed for the CFM WOD.
photo 1 copyTiernan flying through muscle ups

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
12n: All Levels CrossFit- Lis
5p: All Levels CrossFit- Beka
6p: All Levels CrossFit- Beka
7p: All Levels CrossFit- Cassie
8p: Beginner CrossFit – Cassie
8:15p: Yoga – Samantha

Workout of the Day (WOD)

A. Single arm press: 5×5 workups
B. As many rounds & reps as possible in 15 minutes:
20 unbroken double unders OR 50 unbroken singles (if you miss, start again)
10 knees-to-elbows
2 Turkish get ups per side

And coming tomorrow…

A. Single leg step ups to knee-high box: 4×8 workups
B. Fran
21-15-9
Thrusters 95/65
Pull ups

WED 9.4.13 Pistol this!

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Pistol This!

by Coach Cassie
Today we’re doing pistol (one-legged squat) skillwork. Here are some tests to gauge what might be holding you back from executing pistols properly – having the proper balance, strength and hip & ankle mobility all factor into pistols.
**If your answer is YES to a question below, you’re good to go! The questions that are answered NO determine which type of pistol progression you should practice.**
Balance: Can you jump up and down on one foot and stick the landing without falling? From a standing position, can you perform a lunge with your knee kissing the ground lightly AND stand back up without falling?
From a lunge on ground position, with your back ankle extended (shoelaces of back foot touching the ground) can you stand back up without falling?
If balance is an issue, here’s your pistol progression: Lunge on the ground with ankle extended, do lunge step-ups on a box (step behind box) or Lunge Step-ups on a box (step to side of box, swinging leg out).
Strength: In your lunge position on the ground, can you lift your back foot off the ground and stand up? Can you back squat or front squat your body weight?
If strength is an issue, here’s your pistol progression: Candlestick roll to pistol (uses momentum of your body to assist with the pistol) or lunge on the ground with ankle lifted off ground and stand up.
Mobility: Can you do a proper air squat? Chest up straight? Hip crease below parallel? Heels secure on the floor? AND knees pressed out over pinky toe?
If mobility is an issue, here’s your pistol progression: Hold a weight plate out in front of you with straight arms while performing the pistol. This helps activate and engage the posterior chain to allow the athlete to properly sit back into the squat rather than lurch forward.

photo-2 copy 8Danny doing roll outs.

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
12n: All Levels CrossFit- Lis
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Raul
8p: Open Gym – Raul

Workout of the Day (WOD)

A. Single arm press: 5×5 each side (workups)
B. Pistols: 10 min pistol skillwork OR find weighted pistol 3RM
C. Tabata: row OR AirDyne OR jump rope singles OR double unders

And coming tomorrow…

A1. Max rep strict chin ups: 3 sets, rest 2:00
A2. Max rep ring dips: 3 sets, rest 2:00
B. 3 rounds for time: 30 Overhead walking lunges 45/25#
20 hollow rocks
10 burpees