Well another day of finals, sucked but almost done. Diet was wacky today but managed.
9am
3 whole eggs
2 potatoes (hash style)
3 big pieces of bacons
12pm
2 cups of greek yogurt
cup of spinach
25 grams of protein
4 tablespoons of peanut butter
1 banana
130pm
another fruit smoothy from whole foods
had pineapple, spinach, and some other stuff....can't remember but
it was all clean and on my diet.
4pm
50 grams of protein after training
also had 2 cups of quinoa and 10 oz of chicken
7pm
Finally...celebrated Nana's birfday today :)
Ate 10 oz of beef
2 cups of mash potatoes (no diary)
2 cups of broccoli
1 slice of chocolate cake (gluten free) I know it was a little cheat
but it was for a special occasion.
As I type, I am nomming on some peanut butter (3 spoonfuls) and a banana.
Training.
Felt pretty beat up from yesterday but as I got later into the workout, body felt better moving.
4x500 meter rows
1:55
1:51
1:47
1:44
5 Deficit hspu (2 45 pound plates) super set with deadlifts (3 inch deficit)
5 def hspu, 5 dl @315
5 def hspu, 5 dl @315
5 def hstpu, 3dl @365
5 def hspu, 3dl @365
5 def hspu, 1dl @415
5 def hspu, 1dl @415
1 hang snatch every 20 secs for 5 mins @185
missed one but made it up after 5 min mark
20 Unbroken KB Swings 62/44
10 Unbroken HSPU
16 Unbroken KB Swings 62/44
8 Unbroken HSPU
12 Unbroken KB Swings 62/44
6 Unbroken HSPU
8 Unbroken KB Swings 62/44
4 Unbroken HSPU
4 Unbroken KB Swings 62/44
2 Unbroken HSPU
4 mins...had trouble keeping the kettle bell bottom upright on the top of the rep....gottah work on that more -_-
Tuesday, December 10, 2013
Monday, December 9, 2013
Stress test, finals and trianing
12/9/12
So finals have arrived and I find myself battling this week. Diet is a little off when it comes to how much I eat and when I eat it but still was able to devour everything and eat enough food for today.
9am 10 oz of beef
3 whole eggs
1145 am
50 grams of protein
1230pm
2 potatoes (out of red potatoes) I didn't have these for my first meal so I had them with my shake
2 cups of greek yogurt
1 cup of spinach
25 gm of protein
4 tablespoons of peanut butter
4pm
10 oz of chicken
2 cups of quinoa
830 pm
10 oz of steak
10 oz of potatoes
added 2 eggs (felt like having breakfast for dinner)
2 cups of brocolli
10pm
1 banana
3 tablespoons of peanut butter
Was running around in between the gym, school, the doctors and home.
Trying to get everything ready not only to finish finals but switch my degree onto nursing.
Trainning:
Got to train with the bros today at 10am :)
Much needed and definitely needs to happen more!
1 mile run (warmup)
tempo pull ups
1x5 0.3.3.3
1x4 0.4.4.4
1x3 0.5.5.5
1x2 0.6.6.6
1x1 0.7.7.7
Tempo backsquats
(this was horrible....so much pain)
1x9 265...failed at 4..dropped to 245
1x7 255 7.5.0.5
2x5 265 5.5.0.5
1x3 275 3.5.0.5
1x3 285 3..5.0.5
Power clean and jerk
1x5&175
1x5@195
1x4@215
1x4&235
1x3@245
1x4@245
wod
90 seconds each...2 rounds
rest 90 seconds after each round
pull ups
wall balls
double unders
round 1: 150
round 2: 175
total: 325
So finals have arrived and I find myself battling this week. Diet is a little off when it comes to how much I eat and when I eat it but still was able to devour everything and eat enough food for today.
9am 10 oz of beef
3 whole eggs
1145 am
50 grams of protein
1230pm
2 potatoes (out of red potatoes) I didn't have these for my first meal so I had them with my shake
2 cups of greek yogurt
1 cup of spinach
25 gm of protein
4 tablespoons of peanut butter
4pm
10 oz of chicken
2 cups of quinoa
830 pm
10 oz of steak
10 oz of potatoes
added 2 eggs (felt like having breakfast for dinner)
2 cups of brocolli
10pm
1 banana
3 tablespoons of peanut butter
Was running around in between the gym, school, the doctors and home.
Trying to get everything ready not only to finish finals but switch my degree onto nursing.
Trainning:
Got to train with the bros today at 10am :)
Much needed and definitely needs to happen more!
1 mile run (warmup)
tempo pull ups
1x5 0.3.3.3
1x4 0.4.4.4
1x3 0.5.5.5
1x2 0.6.6.6
1x1 0.7.7.7
Tempo backsquats
(this was horrible....so much pain)
1x9 265...failed at 4..dropped to 245
1x7 255 7.5.0.5
2x5 265 5.5.0.5
1x3 275 3.5.0.5
1x3 285 3..5.0.5
Power clean and jerk
1x5&175
1x5@195
1x4@215
1x4&235
1x3@245
1x4@245
wod
90 seconds each...2 rounds
rest 90 seconds after each round
pull ups
wall balls
double unders
round 1: 150
round 2: 175
total: 325
Saturday, December 7, 2013
So I am blogging on from my phone today, so I apologize for any typos and such.
But I already logged my workout from yesterday! So here is a link showing what I did on my Friday along with a video :)
http://instagram.com/p/hmWXt_Ojgp/
Other than that, time to tell you what I ates.
930 ate my yummy 10 oz of steak, 3 eggs, and 2 large red potatoes!
1230 drank my 2 cups of Greek yogurt, cup of spinach, and a little vanilla protein for flavor. I also gobbled down 4 table spoons of peanut butter :)
Trained at 230-4 and after had 50 grams of protein after.
Couldn't to home and cook due to studying and finishing school projects, So I picked up some chipotle.
1 cup of brown ride, 1 cup of black means, cup of bell peppers, 10 oz of chicken, and a little cheese.
Finally, went over to my amazing girlfriend's house were we made dinner around 7.
Had about 10 oz of potatoes (sweet/mystery potatoes) 10 oz of steak, and about 2 cups of broccoli.
Training felt good this week, felt strong and I can definitely feel the difference of the muscle I've put on and how it affects my front squats. Not rounding as much. Big gainzzzz are coming very soon :)
Well...wish I could write more but about to get muh hurrr did!
But I already logged my workout from yesterday! So here is a link showing what I did on my Friday along with a video :)
http://instagram.com/p/hmWXt_Ojgp/
Other than that, time to tell you what I ates.
930 ate my yummy 10 oz of steak, 3 eggs, and 2 large red potatoes!
1230 drank my 2 cups of Greek yogurt, cup of spinach, and a little vanilla protein for flavor. I also gobbled down 4 table spoons of peanut butter :)
Trained at 230-4 and after had 50 grams of protein after.
Couldn't to home and cook due to studying and finishing school projects, So I picked up some chipotle.
1 cup of brown ride, 1 cup of black means, cup of bell peppers, 10 oz of chicken, and a little cheese.
Finally, went over to my amazing girlfriend's house were we made dinner around 7.
Had about 10 oz of potatoes (sweet/mystery potatoes) 10 oz of steak, and about 2 cups of broccoli.
Training felt good this week, felt strong and I can definitely feel the difference of the muscle I've put on and how it affects my front squats. Not rounding as much. Big gainzzzz are coming very soon :)
Well...wish I could write more but about to get muh hurrr did!
Thursday, December 5, 2013
Rest day!
Felt pretty beat so it was nice to take a day off to recover, focus on school, and of course...EAT!
Nutrition
Woke up and made 8oz of beef with 3 whole eggs and 2 large red potatoes at around 930. Right before my chem class which was at 1230, I drank a shake that had 2 cups of greek yogurt, 4 tablespoons of peanut butter, a banana, and added about a cup of spinach. Didn't eat again until about 3pm. I had 8 oz of chicken already prepped along with 3 cups of quinoa and a cup of spinach. My last big meal I had was at about 7 were I was starving. Got home late because of traffic and couldn't wait to eat. Its is weird, I am pretty much full after a meal but if I go anywhere around 3 hours without food, I am starving to the point where my stomach hurts. Finally made it home and prepared my potato with greek yogurt spread, my 10 oz of steak, and my 2 cups of broccoli. Fed and happy, finished up some studying and ended the day with 50 grams of protein and 3 tablespoons of peanut butter. MMMMhmmmm.
After I've been increasing my food intake, I have already seen major changes in my body. My waist is thickening, but it is all muscle, which is awesome. Legs are getting bigger and chest is filling out. I feel great throughout the day and I am full of energy. If anyone is looking to improve their fitness, or just better their lifestyle...it starts with what you eat. Nutrition, nutrition, nutrition!
Training.....
RESSSTTT!!!!
Nutrition
Woke up and made 8oz of beef with 3 whole eggs and 2 large red potatoes at around 930. Right before my chem class which was at 1230, I drank a shake that had 2 cups of greek yogurt, 4 tablespoons of peanut butter, a banana, and added about a cup of spinach. Didn't eat again until about 3pm. I had 8 oz of chicken already prepped along with 3 cups of quinoa and a cup of spinach. My last big meal I had was at about 7 were I was starving. Got home late because of traffic and couldn't wait to eat. Its is weird, I am pretty much full after a meal but if I go anywhere around 3 hours without food, I am starving to the point where my stomach hurts. Finally made it home and prepared my potato with greek yogurt spread, my 10 oz of steak, and my 2 cups of broccoli. Fed and happy, finished up some studying and ended the day with 50 grams of protein and 3 tablespoons of peanut butter. MMMMhmmmm.
After I've been increasing my food intake, I have already seen major changes in my body. My waist is thickening, but it is all muscle, which is awesome. Legs are getting bigger and chest is filling out. I feel great throughout the day and I am full of energy. If anyone is looking to improve their fitness, or just better their lifestyle...it starts with what you eat. Nutrition, nutrition, nutrition!
Training.....
RESSSTTT!!!!
Wednesday, December 4, 2013
Stressful day all because of finals....
What did I eat?
Well started off with 3 eggs, didn't have beef so instead had 3 strips of bacon, and 2 large red potatoes for my first meal which was at 930.
My second meal was a shake with 4 tablespoons of peanut butter, 2 cups of greek yogurt, and a little bit of Wfit protein. About half a scoop. This was about 1230.
My post meal was 50 grams of protein after 4pm.
Then at about 5 I ate 10 oz of chicken, 2 1/2 cups of quinoa (no black beans), and a cup of yummy spinach. I used a little beef broth to give the quinoa some flavahhh.
At about 9 I ate 10 oz of beef, a potato with some greek yogurt on top, and a cup of broccoli. This is by far my favorite meal. This meal I ate late because I was at class studying and preparing a presentation for finals.
It's 10 now, and I am drinking my yummy shake with 3 tablespoons of peanut butter, and 50 grams of wfit protein.
Training....today felt a little rough. I have finals coming up and the stress is getting to me. Just had to push through and make the best of it! Its a good thing I have such an amazing group of friends to train with.
2x1100 meter runs (warfit 800)
1: Didn't have a timer but finished in about 4 mins
2: 4:35
Clean and Jerk (split)
Got to do these with Roman! Gave me a good push.
1x3 @185
1x3 @200
1x2 @215
1x2 @235
1x1@ 265
1x1 @285
Squat clean Thruster @155
One rep every 10 seconds for 5 minutes.
This one sucked for me, lost a little gas at the end of minute 3.
Didn't miss any though!
Finally, 3 rounds for reps
1 minute max effort
30 seconds rest
2 minute rest after each round
Box jumps 20/22/21
Kettlebell swings (70) 30/31/30
Burpees to bar 20/20/21
Double unders 80/80/80
This wod I was able to find a good pace and just keep consistent.
Finally, after going hard for 3 days, time to rest tomorrow....(leaves more time to study) whoop!
Well started off with 3 eggs, didn't have beef so instead had 3 strips of bacon, and 2 large red potatoes for my first meal which was at 930.
My second meal was a shake with 4 tablespoons of peanut butter, 2 cups of greek yogurt, and a little bit of Wfit protein. About half a scoop. This was about 1230.
My post meal was 50 grams of protein after 4pm.
Then at about 5 I ate 10 oz of chicken, 2 1/2 cups of quinoa (no black beans), and a cup of yummy spinach. I used a little beef broth to give the quinoa some flavahhh.
At about 9 I ate 10 oz of beef, a potato with some greek yogurt on top, and a cup of broccoli. This is by far my favorite meal. This meal I ate late because I was at class studying and preparing a presentation for finals.
It's 10 now, and I am drinking my yummy shake with 3 tablespoons of peanut butter, and 50 grams of wfit protein.
Training....today felt a little rough. I have finals coming up and the stress is getting to me. Just had to push through and make the best of it! Its a good thing I have such an amazing group of friends to train with.
2x1100 meter runs (warfit 800)
1: Didn't have a timer but finished in about 4 mins
2: 4:35
Clean and Jerk (split)
Got to do these with Roman! Gave me a good push.
1x3 @185
1x3 @200
1x2 @215
1x2 @235
1x1@ 265
1x1 @285
Squat clean Thruster @155
One rep every 10 seconds for 5 minutes.
This one sucked for me, lost a little gas at the end of minute 3.
Didn't miss any though!
Finally, 3 rounds for reps
1 minute max effort
30 seconds rest
2 minute rest after each round
Box jumps 20/22/21
Kettlebell swings (70) 30/31/30
Burpees to bar 20/20/21
Double unders 80/80/80
This wod I was able to find a good pace and just keep consistent.
Finally, after going hard for 3 days, time to rest tomorrow....(leaves more time to study) whoop!
1×3 @ 60%
1×3 @ 65%
1×2 @ 70%
1×2 @ 75%
1×1 @ 80%
1×1 @ 85% - See more at: http://urbanwarfit.com/category/scottsdale-crossfit-wod/competitor-wod/#sthash.4gjPvpOw.dpuf
1×3 @ 60%
1×3 @ 65%
1×2 @ 70%
1×2 @ 75%
1×1 @ 80%
1×1 @ 85% - See more at: http://urbanwarfit.com/category/scottsdale-crossfit-wod/competitor-wod/#sthash.4gjPvpOw.dpuf
Tuesday, December 3, 2013
1. 6oz Ground beef, 3 whole eggs, 4 small red potatoes-6oz, 1 cup spinach
Woke up starving and couldn't wait to start my day. Ate all of this starting at 930 this morning.
2. 2 cups Greek yogurt, 1 whole banana, 4 tblsp Peanut butter
Probably most favorite part of my day, downed this right before class at 1230.
3. 8 oz lean ground chicken breast, 1/2 cup black beans, 2 cups quinoa, 1 cup spinach
4. Post wod - 50g WFit, 1 banana
Because of class and school work, didn't get a chance to eat this earlier but had these two meals post workout at around 430. Again, I was full after my first two meals but at about the 2 hour mark, I am starving. ate this with no problem.
5. 10oz ground beef, 10oz of sweet potato and cup of veggies
Went out for my sister's birthday so had to improvise. Didn't get the greek yogurt because the restaurant didn't have any.
6. 50g WFit 3 tblsp peanut butter and greek yogurt.
Literally, drinking this as I type. Added the greek yogurt into this shake because I missed it in my last meal.
Row- 4x500m
1. 1:57
2. 1:53
3. 1:150
4. 1:44
Gymnastics
100ft. Walking Handstands (50ft turn around) unbroken
Olympic Lifts
Hang Snatch, EOMOM
1×3 @ 55% 175
1×3 @ 60% 185
1×2 @ 65% 205
1×2 @ 70% 215
1×1 @ 75% 225
1×1 @ 80% 235 missed so hit 225 again.
Snatch Grip Deadlifts 1 rep every 20 seconds for 3 minutes @ 255
(was hard to keep good form during the end)
Metabolic Conditioning
10-1 Descending Reps of: O.H. Squats 135/95 Wall Balls 20/14
I finished this wod in about 7:08. Legs and hip flexors were gone after yesterday's squat session. Hit the rounds of 7 and my hips didn't want to open up. Still, went unbroken for everything. The hardest part is convincing yourself to not drop or stop. After I was able to break that mentality, I was pretty much in 'zombie mode' and I assure you, I am a fast zombie.
Woke up starving and couldn't wait to start my day. Ate all of this starting at 930 this morning.
2. 2 cups Greek yogurt, 1 whole banana, 4 tblsp Peanut butter
Probably most favorite part of my day, downed this right before class at 1230.
3. 8 oz lean ground chicken breast, 1/2 cup black beans, 2 cups quinoa, 1 cup spinach
4. Post wod - 50g WFit, 1 banana
Because of class and school work, didn't get a chance to eat this earlier but had these two meals post workout at around 430. Again, I was full after my first two meals but at about the 2 hour mark, I am starving. ate this with no problem.
5. 10oz ground beef, 10oz of sweet potato and cup of veggies
Went out for my sister's birthday so had to improvise. Didn't get the greek yogurt because the restaurant didn't have any.
6. 50g WFit 3 tblsp peanut butter and greek yogurt.
Literally, drinking this as I type. Added the greek yogurt into this shake because I missed it in my last meal.
Row- 4x500m
1. 1:57
2. 1:53
3. 1:150
4. 1:44
Gymnastics
100ft. Walking Handstands (50ft turn around) unbroken
Olympic Lifts
Hang Snatch, EOMOM
1×3 @ 55% 175
1×3 @ 60% 185
1×2 @ 65% 205
1×2 @ 70% 215
1×1 @ 75% 225
1×1 @ 80% 235 missed so hit 225 again.
Snatch Grip Deadlifts 1 rep every 20 seconds for 3 minutes @ 255
(was hard to keep good form during the end)
Metabolic Conditioning
10-1 Descending Reps of: O.H. Squats 135/95 Wall Balls 20/14
I finished this wod in about 7:08. Legs and hip flexors were gone after yesterday's squat session. Hit the rounds of 7 and my hips didn't want to open up. Still, went unbroken for everything. The hardest part is convincing yourself to not drop or stop. After I was able to break that mentality, I was pretty much in 'zombie mode' and I assure you, I am a fast zombie.
Row-
4x500m
70%
80%
90%
100%
Rest- 1 min.
Mobility
Banded Hamstring Flossing, Banded Pigeon, Couch Stretch,
PVC Shoulder; Internal & External Rotation
Gymnastics
100ft. Walking Handstands
Olympic Lifts
Hang Snatch, EOMOM
1×3 @ 55%
1×3 @ 60%
1×2 @ 65%
1×2 @ 70%
1×1 @ 75%
1×1 @ 80%
Accessaries
Snatch Grip Deadlifts
1 rep every 20 seconds for 3 minutes @ 100% of 1RM Snatch weight
Metabolic Conditioning
10-1 Descending Reps of:
O.H. Squats 135/95
Wall Balls 20/14
*If you break on any set, you stop and do the last number rep performed in Burpees.
- See more at: http://urbanwarfit.com/category/scottsdale-crossfit-wod/competitor-wod/#sthash.QYcygHVC.dpuf
4x500m
70%
80%
90%
100%
Rest- 1 min.
Mobility
Banded Hamstring Flossing, Banded Pigeon, Couch Stretch,
PVC Shoulder; Internal & External Rotation
Gymnastics
100ft. Walking Handstands
Olympic Lifts
Hang Snatch, EOMOM
1×3 @ 55%
1×3 @ 60%
1×2 @ 65%
1×2 @ 70%
1×1 @ 75%
1×1 @ 80%
Accessaries
Snatch Grip Deadlifts
1 rep every 20 seconds for 3 minutes @ 100% of 1RM Snatch weight
Metabolic Conditioning
10-1 Descending Reps of:
O.H. Squats 135/95
Wall Balls 20/14
*If you break on any set, you stop and do the last number rep performed in Burpees.
- See more at: http://urbanwarfit.com/category/scottsdale-crossfit-wod/competitor-wod/#sthash.QYcygHVC.dpuf
Monday, December 2, 2013
New diet...new mentality
12/2/13
Nutrition:
1. 6oz Ground beef, 3 whole eggs, 4 small red potatoes-6oz, 1 cup spinach (measured raw, but cooked in)
2. 2 cups Greek yogurt, 1 whole banana, 4 tblsp Peanut butter
3. 8 oz lean ground chicken breast, 1/2 cup black beans, 2 cups quinoa, 1 cup spinach (measured raw) taco seasoning
4. Post wod - 50g WFit, 1 banana
5. 10oz ground beef, 10oz baked potato, 1/4 cup Greek yogurt on potato , 2 cups broccoli
6. 50g WFit 3 tblsp peanut butter
Training:
1600m. Run
Mobility
Hips, Shoulders, Ankles- Banded PNF
Gymnastics
Strict Pull Ups, EOMOM
1×5 – Tempo: 0.2.2.2.
1×4 – Tempo: 0.3.3.3.
1×3 – Tempo: 0.4.4.4.
1×2 – Tempo: 0.5.5.5.
1×1 – Tempo: 0.6.6.6.
*Four Point Tempo is 1. Concentric / Positive 2. Top of Pull Up / Flexion 3. Eccentric / Negative 4. Bottom of Pull Up / Extension “0″ represents as fast as possible. Count – One, One Thousand, Two, One Thousand, Three, One Thousand, Etc.
Strength
1) High Bar Back Squat, EOMOM
2×9 @ 70% – Tempo: 6.4.0.4. @255
2×7 @ 75% – Tempo: 4.4.0.4. @275
2×5 @ 80% – Tempo: 2.4.0.4. @305 @315 (failed at 4 and 5 on very last set)
*Four Point Tempo is 1. Eccentric 2. Bottom of Squat / Flexion 3. Concentric 4. Top of Squat / Extension
Olympic Lifts
Power Clean & Push Jerk, EMOM
1×5 @ 55% @185
1×5 @ 60% @205
1×4 @ 65% @205
1×4 @ 70% @225
1×3 @ 75%@235
1×3 @ 80% @245
*Keep Touch and Go
Metabolic Conditioning
3 Rounds of:
10, Power Clean & Push Jerk 135/95, Must be unbroken, touch and go
* Start the wod with 5 C2B Pull Ups and repeat at the top of every minute.
2:58
Nutrition:
1. 6oz Ground beef, 3 whole eggs, 4 small red potatoes-6oz, 1 cup spinach (measured raw, but cooked in)
2. 2 cups Greek yogurt, 1 whole banana, 4 tblsp Peanut butter
3. 8 oz lean ground chicken breast, 1/2 cup black beans, 2 cups quinoa, 1 cup spinach (measured raw) taco seasoning
4. Post wod - 50g WFit, 1 banana
5. 10oz ground beef, 10oz baked potato, 1/4 cup Greek yogurt on potato , 2 cups broccoli
6. 50g WFit 3 tblsp peanut butter
Training:
Mobility
Hips, Shoulders, Ankles- Banded PNF
Gymnastics
Strict Pull Ups, EOMOM
1×5 – Tempo: 0.2.2.2.
1×4 – Tempo: 0.3.3.3.
1×3 – Tempo: 0.4.4.4.
1×2 – Tempo: 0.5.5.5.
1×1 – Tempo: 0.6.6.6.
*Four Point Tempo is 1. Concentric / Positive 2. Top of Pull Up / Flexion 3. Eccentric / Negative 4. Bottom of Pull Up / Extension “0″ represents as fast as possible. Count – One, One Thousand, Two, One Thousand, Three, One Thousand, Etc.
Strength
1) High Bar Back Squat, EOMOM
2×9 @ 70% – Tempo: 6.4.0.4. @255
2×7 @ 75% – Tempo: 4.4.0.4. @275
2×5 @ 80% – Tempo: 2.4.0.4. @305 @315 (failed at 4 and 5 on very last set)
*Four Point Tempo is 1. Eccentric 2. Bottom of Squat / Flexion 3. Concentric 4. Top of Squat / Extension
Olympic Lifts
Power Clean & Push Jerk, EMOM
1×5 @ 55% @185
1×5 @ 60% @205
1×4 @ 65% @205
1×4 @ 70% @225
1×3 @ 75%@235
1×3 @ 80% @245
Metabolic Conditioning
3 Rounds of:
10, Power Clean & Push Jerk 135/95, Must be unbroken, touch and go
* Start the wod with 5 C2B Pull Ups and repeat at the top of every minute.
2:58
Strict
Pull Ups, EOMOM
1×5 – Tempo: 0.2.2.2.
1×4 – Tempo: 0.3.3.3.
1×3 – Tempo: 0.4.4.4.
1×2 – Tempo: 0.5.5.5.
1×1 – Tempo: 0.6.6.6. - See more at:
http://urbanwarfit.com/category/scottsdale-crossfit-wod/competitor-wod/#sthash.cUweE5vR.dpuf
Strict Pull Ups, EOMOM
1×5 – Tempo: 0.2.2.2.
1×4 – Tempo: 0.3.3.3.
1×3 – Tempo: 0.4.4.4.
1×2 – Tempo: 0.5.5.5.
1×1 – Tempo: 0.6.6.6. - See more at: http://urbanwarfit.com/scottsdale-crossfit/131202/#sthash.712XfT6w.dpuf
1600m. Run
Mobility
Hips, Shoulders, Ankles- Banded PNF
Gymnastics
Strict Pull Ups, EOMOM
1×5 – Tempo: 0.2.2.2.
1×4 – Tempo: 0.3.3.3.
1×3 – Tempo: 0.4.4.4.
1×2 – Tempo: 0.5.5.5.
1×1 – Tempo: 0.6.6.6.
*Four Point Tempo is
1. Concentric / Positive
2. Top of Pull Up / Flexion
3. Eccentric / Negative
4. Bottom of Pull Up / Extension
“0″ represents as fast as possible.
Count – One, One Thousand, Two, One Thousand, Three, One Thousand, Etc.
Strength
1) High Bar Back Squat, EOMOM
2×9 @ 70% – Tempo: 6.4.0.4.
2×7 @ 75% – Tempo: 4.4.0.4.
2×5 @ 80% – Tempo: 2.4.0.4.
*Four Point Tempo is
1. Eccentric
2. Bottom of Squat / Flexion
3. Concentric
4. Top of Squat / Extension
Olympic Lifts
Power Clean & Push Jerk, EMOM
1×5 @ 55%
1×5 @ 60%
1×4 @ 65%
1×4 @ 70%
1×3 @ 75%
1×3 @ 80%
*Keep Touch and Go
- See more at: http://urbanwarfit.com/scottsdale-crossfit/131202/#sthash.712XfT6w.dpuf
Mobility
Hips, Shoulders, Ankles- Banded PNF
Gymnastics
Strict Pull Ups, EOMOM
1×5 – Tempo: 0.2.2.2.
1×4 – Tempo: 0.3.3.3.
1×3 – Tempo: 0.4.4.4.
1×2 – Tempo: 0.5.5.5.
1×1 – Tempo: 0.6.6.6.
*Four Point Tempo is
1. Concentric / Positive
2. Top of Pull Up / Flexion
3. Eccentric / Negative
4. Bottom of Pull Up / Extension
“0″ represents as fast as possible.
Count – One, One Thousand, Two, One Thousand, Three, One Thousand, Etc.
Strength
1) High Bar Back Squat, EOMOM
2×9 @ 70% – Tempo: 6.4.0.4.
2×7 @ 75% – Tempo: 4.4.0.4.
2×5 @ 80% – Tempo: 2.4.0.4.
*Four Point Tempo is
1. Eccentric
2. Bottom of Squat / Flexion
3. Concentric
4. Top of Squat / Extension
Olympic Lifts
Power Clean & Push Jerk, EMOM
1×5 @ 55%
1×5 @ 60%
1×4 @ 65%
1×4 @ 70%
1×3 @ 75%
1×3 @ 80%
*Keep Touch and Go
- See more at: http://urbanwarfit.com/scottsdale-crossfit/131202/#sthash.712XfT6w.dpuf
1600m. Run
Mobility
Hips, Shoulders, Ankles- Banded PNF
Gymnastics
Strict Pull Ups, EOMOM
1×5 – Tempo: 0.2.2.2.
1×4 – Tempo: 0.3.3.3.
1×3 – Tempo: 0.4.4.4.
1×2 – Tempo: 0.5.5.5.
1×1 – Tempo: 0.6.6.6.
*Four Point Tempo is
1. Concentric / Positive
2. Top of Pull Up / Flexion
3. Eccentric / Negative
4. Bottom of Pull Up / Extension
“0″ represents as fast as possible.
Count – One, One Thousand, Two, One Thousand, Three, One Thousand, Etc.
Strength
1) High Bar Back Squat, EOMOM
2×9 @ 70% – Tempo: 6.4.0.4.
2×7 @ 75% – Tempo: 4.4.0.4.
2×5 @ 80% – Tempo: 2.4.0.4.
*Four Point Tempo is
1. Eccentric
2. Bottom of Squat / Flexion
3. Concentric
4. Top of Squat / Extension
Olympic Lifts
Power Clean & Push Jerk, EMOM
1×5 @ 55%
1×5 @ 60%
1×4 @ 65%
1×4 @ 70%
1×3 @ 75%
1×3 @ 80%
*Keep Touch and Go
- See more at: http://urbanwarfit.com/scottsdale-crossfit/131202/#sthash.712XfT6w.dpuf
Mobility
Hips, Shoulders, Ankles- Banded PNF
Gymnastics
Strict Pull Ups, EOMOM
1×5 – Tempo: 0.2.2.2.
1×4 – Tempo: 0.3.3.3.
1×3 – Tempo: 0.4.4.4.
1×2 – Tempo: 0.5.5.5.
1×1 – Tempo: 0.6.6.6.
*Four Point Tempo is
1. Concentric / Positive
2. Top of Pull Up / Flexion
3. Eccentric / Negative
4. Bottom of Pull Up / Extension
“0″ represents as fast as possible.
Count – One, One Thousand, Two, One Thousand, Three, One Thousand, Etc.
Strength
1) High Bar Back Squat, EOMOM
2×9 @ 70% – Tempo: 6.4.0.4.
2×7 @ 75% – Tempo: 4.4.0.4.
2×5 @ 80% – Tempo: 2.4.0.4.
*Four Point Tempo is
1. Eccentric
2. Bottom of Squat / Flexion
3. Concentric
4. Top of Squat / Extension
Olympic Lifts
Power Clean & Push Jerk, EMOM
1×5 @ 55%
1×5 @ 60%
1×4 @ 65%
1×4 @ 70%
1×3 @ 75%
1×3 @ 80%
*Keep Touch and Go
- See more at: http://urbanwarfit.com/scottsdale-crossfit/131202/#sthash.712XfT6w.dpuf
Endurance
1600m. Run
Mobility
Hips, Shoulders, Ankles- Banded PNF
Gymnastics
Strict Pull Ups, EOMOM
1×5 – Tempo: 0.2.2.2.
1×4 – Tempo: 0.3.3.3.
1×3 – Tempo: 0.4.4.4.
1×2 – Tempo: 0.5.5.5.
1×1 – Tempo: 0.6.6.6.
*Four Point Tempo is
1. Concentric / Positive
2. Top of Pull Up / Flexion
3. Eccentric / Negative
4. Bottom of Pull Up / Extension
“0″ represents as fast as possible.
Count – One, One Thousand, Two, One Thousand, Three, One Thousand, Etc.
Strength
1) High Bar Back Squat, EOMOM
2×9 @ 70% – Tempo: 6.4.0.4.
2×7 @ 75% – Tempo: 4.4.0.4.
2×5 @ 80% – Tempo: 2.4.0.4.
*Four Point Tempo is
1. Eccentric
2. Bottom of Squat / Flexion
3. Concentric
4. Top of Squat / Extension
Olympic Lifts
Power Clean & Push Jerk, EMOM
1×5 @ 55%
1×5 @ 60%
1×4 @ 65%
1×4 @ 70%
1×3 @ 75%
1×3 @ 80%
*Keep Touch and Go
Metabolic Conditioning
3 Rounds of:
10, Power Clean & Push Jerk 135/95, Must be unbroken, touch and go
* Start the wod with 5 C2B Pull Ups and repeat at the top of every minute.
- See more at: http://urbanwarfit.com/scottsdale-crossfit/131202/#sthash.712XfT6w.dpuf
1600m. Run
Mobility
Hips, Shoulders, Ankles- Banded PNF
Gymnastics
Strict Pull Ups, EOMOM
1×5 – Tempo: 0.2.2.2.
1×4 – Tempo: 0.3.3.3.
1×3 – Tempo: 0.4.4.4.
1×2 – Tempo: 0.5.5.5.
1×1 – Tempo: 0.6.6.6.
*Four Point Tempo is
1. Concentric / Positive
2. Top of Pull Up / Flexion
3. Eccentric / Negative
4. Bottom of Pull Up / Extension
“0″ represents as fast as possible.
Count – One, One Thousand, Two, One Thousand, Three, One Thousand, Etc.
Strength
1) High Bar Back Squat, EOMOM
2×9 @ 70% – Tempo: 6.4.0.4.
2×7 @ 75% – Tempo: 4.4.0.4.
2×5 @ 80% – Tempo: 2.4.0.4.
*Four Point Tempo is
1. Eccentric
2. Bottom of Squat / Flexion
3. Concentric
4. Top of Squat / Extension
Olympic Lifts
Power Clean & Push Jerk, EMOM
1×5 @ 55%
1×5 @ 60%
1×4 @ 65%
1×4 @ 70%
1×3 @ 75%
1×3 @ 80%
*Keep Touch and Go
Metabolic Conditioning
3 Rounds of:
10, Power Clean & Push Jerk 135/95, Must be unbroken, touch and go
* Start the wod with 5 C2B Pull Ups and repeat at the top of every minute.
- See more at: http://urbanwarfit.com/scottsdale-crossfit/131202/#sthash.712XfT6w.dpuf
Endurance
1600m. Run
Mobility
Hips, Shoulders, Ankles- Banded PNF
Gymnastics
Strict Pull Ups, EOMOM
1×5 – Tempo: 0.2.2.2.
1×4 – Tempo: 0.3.3.3.
1×3 – Tempo: 0.4.4.4.
1×2 – Tempo: 0.5.5.5.
1×1 – Tempo: 0.6.6.6.
*Four Point Tempo is
1. Concentric / Positive
2. Top of Pull Up / Flexion
3. Eccentric / Negative
4. Bottom of Pull Up / Extension
“0″ represents as fast as possible.
Count – One, One Thousand, Two, One Thousand, Three, One Thousand, Etc.
Strength
1) High Bar Back Squat, EOMOM
2×9 @ 70% – Tempo: 6.4.0.4.
2×7 @ 75% – Tempo: 4.4.0.4.
2×5 @ 80% – Tempo: 2.4.0.4.
*Four Point Tempo is
1. Eccentric
2. Bottom of Squat / Flexion
3. Concentric
4. Top of Squat / Extension
Olympic Lifts
Power Clean & Push Jerk, EMOM
1×5 @ 55%
1×5 @ 60%
1×4 @ 65%
1×4 @ 70%
1×3 @ 75%
1×3 @ 80%
*Keep Touch and Go
Metabolic Conditioning
3 Rounds of:
10, Power Clean & Push Jerk 135/95, Must be unbroken, touch and go
* Start the wod with 5 C2B Pull Ups and repeat at the top of every minute.
- See more at: http://urbanwarfit.com/scottsdale-crossfit/131202/#sthash.712XfT6w.dpuf
1600m. Run
Mobility
Hips, Shoulders, Ankles- Banded PNF
Gymnastics
Strict Pull Ups, EOMOM
1×5 – Tempo: 0.2.2.2.
1×4 – Tempo: 0.3.3.3.
1×3 – Tempo: 0.4.4.4.
1×2 – Tempo: 0.5.5.5.
1×1 – Tempo: 0.6.6.6.
*Four Point Tempo is
1. Concentric / Positive
2. Top of Pull Up / Flexion
3. Eccentric / Negative
4. Bottom of Pull Up / Extension
“0″ represents as fast as possible.
Count – One, One Thousand, Two, One Thousand, Three, One Thousand, Etc.
Strength
1) High Bar Back Squat, EOMOM
2×9 @ 70% – Tempo: 6.4.0.4.
2×7 @ 75% – Tempo: 4.4.0.4.
2×5 @ 80% – Tempo: 2.4.0.4.
*Four Point Tempo is
1. Eccentric
2. Bottom of Squat / Flexion
3. Concentric
4. Top of Squat / Extension
Olympic Lifts
Power Clean & Push Jerk, EMOM
1×5 @ 55%
1×5 @ 60%
1×4 @ 65%
1×4 @ 70%
1×3 @ 75%
1×3 @ 80%
*Keep Touch and Go
Metabolic Conditioning
3 Rounds of:
10, Power Clean & Push Jerk 135/95, Must be unbroken, touch and go
* Start the wod with 5 C2B Pull Ups and repeat at the top of every minute.
- See more at: http://urbanwarfit.com/scottsdale-crossfit/131202/#sthash.712XfT6w.dpuf
Endurance
1600m. Run
Mobility
Hips, Shoulders, Ankles- Banded PNF
Gymnastics
Strict Pull Ups, EOMOM
1×5 – Tempo: 0.2.2.2.
1×4 – Tempo: 0.3.3.3.
1×3 – Tempo: 0.4.4.4.
1×2 – Tempo: 0.5.5.5.
1×1 – Tempo: 0.6.6.6.
*Four Point Tempo is
1. Concentric / Positive
2. Top of Pull Up / Flexion
3. Eccentric / Negative
4. Bottom of Pull Up / Extension
“0″ represents as fast as possible.
Count – One, One Thousand, Two, One Thousand, Three, One Thousand, Etc.
Strength
1) High Bar Back Squat, EOMOM
2×9 @ 70% – Tempo: 6.4.0.4.
2×7 @ 75% – Tempo: 4.4.0.4.
2×5 @ 80% – Tempo: 2.4.0.4.
*Four Point Tempo is
1. Eccentric
2. Bottom of Squat / Flexion
3. Concentric
4. Top of Squat / Extension
Olympic Lifts
Power Clean & Push Jerk, EMOM
1×5 @ 55%
1×5 @ 60%
1×4 @ 65%
1×4 @ 70%
1×3 @ 75%
1×3 @ 80%
*Keep Touch and Go
Metabolic Conditioning
3 Rounds of:
10, Power Clean & Push Jerk 135/95, Must be unbroken, touch and go
* Start the wod with 5 C2B Pull Ups and repeat at the top of every minute.
- See more at: http://urbanwarfit.com/scottsdale-crossfit/131202/#sthash.712XfT6w.dpuf
1600m. Run
Mobility
Hips, Shoulders, Ankles- Banded PNF
Gymnastics
Strict Pull Ups, EOMOM
1×5 – Tempo: 0.2.2.2.
1×4 – Tempo: 0.3.3.3.
1×3 – Tempo: 0.4.4.4.
1×2 – Tempo: 0.5.5.5.
1×1 – Tempo: 0.6.6.6.
*Four Point Tempo is
1. Concentric / Positive
2. Top of Pull Up / Flexion
3. Eccentric / Negative
4. Bottom of Pull Up / Extension
“0″ represents as fast as possible.
Count – One, One Thousand, Two, One Thousand, Three, One Thousand, Etc.
Strength
1) High Bar Back Squat, EOMOM
2×9 @ 70% – Tempo: 6.4.0.4.
2×7 @ 75% – Tempo: 4.4.0.4.
2×5 @ 80% – Tempo: 2.4.0.4.
*Four Point Tempo is
1. Eccentric
2. Bottom of Squat / Flexion
3. Concentric
4. Top of Squat / Extension
Olympic Lifts
Power Clean & Push Jerk, EMOM
1×5 @ 55%
1×5 @ 60%
1×4 @ 65%
1×4 @ 70%
1×3 @ 75%
1×3 @ 80%
*Keep Touch and Go
Metabolic Conditioning
3 Rounds of:
10, Power Clean & Push Jerk 135/95, Must be unbroken, touch and go
* Start the wod with 5 C2B Pull Ups and repeat at the top of every minute.
- See more at: http://urbanwarfit.com/scottsdale-crossfit/131202/#sthash.712XfT6w.dpuf
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