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SATURDAY AUGUST 19TH

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CrossFit Preferred – CrossFit

Metcon (3 Rounds for reps)

“ADDERALL”

Part #1 – In a 10:00 Window:

Run 1 Mile (1600 Meters)

Time Remaining, Max Power Clean and Jerks (135/95) (115/ 80) (95/65)

— Rest 3:00 —

Part #2 – In a 7:00 Window:

Run 800 Meters

Time Remaining, Max Power Snatches (115/80) (95/65) (75/55)

— Rest 3:00 —

Part #3 – In a 4:00 Window:

Run 400 Meters

Time Remaining, Max Thrusters (95/65) (75/55) (55/35)

The 6 Best Pre-Workout Foods

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We all want to get the most out of our workout, and nourishing your body properly is a crucial step when trying to achieve your fitness goals. Check out these six types of food that will fuel and energize your body before each workout.

1: Bananas

Bananas are known as nature’s power bar. They are packed full with healthy carbs and potassium, which supports nerve and muscle function.

2: Oats

Full of fiber, oats release carbohydrates gradually. Because of this slow release, energy levels are maintained at a constant level throughout your workout. This means you can workout harder for a longer amount of time. Oats also contain Vitamin that helps convert those carbs into energy.

3: Grilled Chicken, Broccoli & Sweet Potato

Even though this more of a meal rather than a snack, it’s still a must-try if you’re trying to build muscle mass and eliminate fat. This combination is often used by pro-athletes, so you know it works!

4: Whole Grain Bread

A slice of whole grain bread is an excellent source of carbs. The carbs fuel your body with energy, which allows you to workout harder and longer. Add some hard-boiled egg for a protein packed snack.

5: Fruit and Greek Yogurt

This is a great combo! The fruit is full of healthy carbs while Greek yogurt contains a lot of protein. The carbs in the fruit break down quickly and are used as a fuel source during your workout. The protein is stored longer and is used to prevent muscle damage during your workout.

6: Trail Mix

We all know nuts have a high fat content, but they also provide a plethora of protein and calories that are crucial for gaining muscle mass. For those trying to lose weight, try to avoid a lot of nuts in your diet and also avoid trail mix that has chocolate or yogurt coated nuts.

Make sure you eat your meal or snack 30-90 minutes before your workout so you don’t feel sluggish or bloated. Now that you know what foods will fuel your body, go get your workout on!

WEDNESDAY AUG 16

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CrossFit Preferred – CrossFit

Metcon (Time)

Part 1:

“CHIQUITAS”

15 KBS

15 TTB

10 KBS

10 TTB

5 KBS

5 TTB

800 Meter Plate carry Run (45/35)

5 KBS,

5 TTB

10 KBS,

10 TTB

15 KBS

15 TTB

KBS – Kettlebell Swings, Rx loading at 70/53, scaled at 53/35, Fit at 35/20

TTB – Toes to Bar. Scaled- knee raises

Metcon (Weight)

Part 2:

On the Minute x 11

Minute 1 – 9 Deadlifts @ 50% of estimated 1RM DL

Minute 2 – 50 Double-Unders

Minute 3 – 7 Deadlifts @ 55% of estimated 1RM DL

Minute 4 – 20 AbMat Sit-Ups

Minute 5 – 5 Deadlifts @ 60% of estimated 1RM DL

Minute 6 – Rest

REPEAT

Tuesday August 15th

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CrossFit Preferred – CrossFit

Metcon (4 Rounds for reps)

“FREEDOM TRAIL”

“Freedom Trail” Part #1

AMRAP 3:00

15 Calorie Row

15 Lateral Burpees over the Rower

Max Thrusters (75/55) (65/45) (45/35)

Rest 3:00

“Freedom Trail” Part #2

AMRAP 3:00

12 Calorie Row

12 Lateral Burpees over the Rower

Max Thrusters (95/65) (75/55) (65/45)

Rest 3:00

“Freedom Trail” Part #3

AMRAP 3:00

9 Calorie Row

9 Lateral Burpees over the Rower

Max Thrusters (115/80) (95/65) (75/55)

Rest 3:00

“Freedom Trail” Part #4

AMRAP 3:00

12 Calorie Row

12 Lateral Burpees over the Rower

Max Thrusters (135/95) (115/80) (95/65)

Thursday

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CrossFit Preferred – CrossFit

Weightlifting

Bench Press (3x max)

Metcon

Metcon (AMRAP – Rounds and Reps)

MET-CON

Complete as many rounds and reps as possible in 8 minutes of:

5 Renegade Rows

20 Walking Lunges with Dumbbells in Farmer’s Carry

(use same weights as you did for renegade rows)

Metcon

Metcon (AMRAP – Reps)

STAMINA EMOM

EMOM x 10 (5 Rounds)

Even Minutes – 15 KBS (53/35)

Odd Minutes – Max TTB in 40 Seconds (stop at the :40)

Post total TTB to the Whiteboard.