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3 minutes of z1 work
+
3-5 minutes of mobility work
*shoulders, t-spine, ankles, hips
+
3-5 minutes of workout prep
ARE squats
bottoms up press
lateral goblet squats
hollow rocks x 20

then

Performance:

A. Front Squat @ 25×1 tempo x 3 reps x 4 sets (65-70% of FS max)
B.1 DB bent over row @ 21×2 x 6 reps/side x 3 sets, rest 30 sec.
B.2 Strict pull up hold x 15-20 sec. x 3 sets, rest 90 seconds
+
For time:
750m row
21 thrusters, 115/75
500m row
15 thrusters, 115/75
250m row
9 thrusters, 115/75

Fitness:

A. Front Squat @ 25×1 tempo x 3 reps x 4 sets (65-70% of FS max)
B.1 dB bent over row @ 21×2 x 6 reps x 3 sets, rest 30 sec.
B.2 Strict ring row hold x 15-20 sec. x 3 sets, rest 90 seconds
+
3 rounds For time:
30m walking lunge
500m row

3 minutes of z1 work
+
3-5 minutes of mobility work
*shoulders, t-spine, ankles, hips
+
3-5 minutes of workout prep
bottoms up press x 10/side
back ext. x 15
wall squats x 15
bear crawl

then

Performance:

A. Power Clean + Hang Power Clean Cluster; (1+1) x 3 x 3 sets, rest 15 sec. bt. clusters, rest 90 seconds bt. sets
B. BN Snatch grip Push Press x 3 x 3 sets – go off feel – hold each rep for 3 sec. OH
+
4 rounds for time
60 double unders
15 kb swings, 70/55#
5 wall climbs
+
30 sec. AB or row sprint @ max effort
rest 2 minutes x 3 sets

Fitness:

A. Power Clean + Hang Power Clean Cluster; (1+1) x 3 x 3 sets, rest 15 sec. bt. clusters, rest 90 seconds bt. sets
B. BN Snatch grip Push Press x 3 x 3 sets – go off feel – hold each rep for 3 sec. OH
+
12 minute amrap
35 double unders or .3 miles on AB
15 kb swings
3 wall climbs
+
30 sec. AB or row sprint @ max effort
rest 2 minutes x 3 sets

3 minutes of z1 work
+
3-5 minutes of mobility work
*shoulders, lats, t-spine,ankles, hips
+
3-5 minutes of workout prep
ARE squats
GH raises
forward wall slides
TGU x 2/side

then

Performance:

A.1 DL @ 70-75% x 5 reps x 3 sets, rest 60 seconds
A.2 CG bench press @ 5XX1 tempo x 4 reps x 3 sets, rest 60 seconds
B. SJ x 5 total reps off the rack .. build as you need to
+
3 rounds — getting faster each round
30 double unders
10 TnG PC@ 95/65
10 up and over box jumps, 24/20″
350m row
rest 3 minutes bt. rounds

push hard on last round.. PC should be TnG for all rounds

Fitness:

A.1 DL x 5 reps x 3 sets, rest 60 seconds
A.2 CG bench press @ 5XX1 tempo x 4 reps x 3 sets, rest 60 seconds
B. SJ x 5 total reps off the rack .. build as you need to
+
3 rounds — getting faster each round
30 double unders or 100m run
15 kb swings
15 box step ups
350m row
rest 2 minutes bt. rounds

3 minutes of z1 work
+
3-5 minutes of mobility work
*shoulders, t-spine, lats, hips, ankles
+
3-5 minutes of workout prep
ARE squats
lateral goblet squats
bottoms up press
plank walk outs

then

Performance:

A.1 BS; 85-90% x 1 rep x 4 sets
A.2 Weighted pull up – 4 attempts for max triple
+
3 rounds for time
21 pull ups
15 hang cleans @ 115/75
9 barbell facing burpees

finisher:
side plank hold x 20 sec. per side x 2 per side

Fitness:

A.1 BS x 5 reps x 4 set
A.2 Pull up variation x 5 x 4 sets
+
3 rounds
21 jumping pull ups
15 goblet squats
9 burpees

finisher:
side plank hold x 20 sec. per side x 2 per side

3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, shoulders, t-spine
+
3-5 minutes of workout prep
ARE squats
bottoms up press
russian kb swing
plank walk outs

then

Performance:

A. Every 50 seconds x 10 sets
*3 DL @ 65%
B.1 Weighted dip x 5 reps x 3 sets, rest 45-60 seconds
B.2 HIGH box jump x 2 reps w/ a step down x 3 sets, rest 45-60 seconds
+
3 rounds for time for total reps
1 minute amrap double unders
1 minute amrap box jump overs, 24/20″
1 minute amrap HPC @ 135/95
1 minute am rap push ups
rest 1 minute bt. rounds

Fitness:

A. EMOM x 8 minutes
*3 DL @ 65%
B.1 CG bench press x 5 reps x 3 sets, rest 45-60 seconds
B.2 DB bent over row x 5 reps/side x 3 sets, rest 45-60 seconds
+
5 rounds
30 sec. jump rope
30 sec. box step ups
30 sec. kb swings
30 sec. push ups
rest 1 minute bt. rounds

3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spine, lats, shoulders
+
3-5 minutes of workout prep -1 round through
ARE squats
TGUx 2/side
Kip swing x 10 (hollow position)
20 plank walk outs

then

Performance:

A. Snatch push press + OHS 25×1 (3+1) x 3 sets.. build upon last week
B.1 BS; 65% x 10 reps x 3
B.2 Pendlay row @ 31×3 x 5 x 3
+
For time:
30-20-10
pull up (scale up to CTB pull ups if you can)
60-40-20
wall balls, 20/14#

Fitness:

A. Snatch push press + OHS 25×1 (3+1) x 3 sets.. build upon last week
B.1 BS; 65% x 10 reps x 3
B.2 Pendlay row @ 31×3 x 5 x 3
+
10 minute amrap
jumping pull ups x 5 reps
wall balls x 10 reps
GHD sit ups x 15 reps

rest 3 minutes

800 run

3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, shoulders, t-spine, lats
+
3-5 minutes of workout prep
ARE squats
lateral goblet squats
wall angels
spider man walks
kip swing to pull *hollow position

then

Performance:

A. Push Press – build to a tough double in 3 attempts
B.1 Snatch grip rDL to knee x 5 x 4 sets, rest 30 seconds
B.2 EROM + iso hold Dip @ 77xx x 3 reps x 4 sets, rest 30 seconds
B.3 Hollow rock x 30 x 4 sets, rest 60 seconds
+
3 rounds for max reps
Amrap bwt bench press
40 sec. row or AB @ max effort
rest 3 minutes bt. efforts

*don’t hold back on the row or AB.. get after it here and push hard
*if you can’t press your bwt then drop to a tough %, .75, .50 etc…

Fitness:

A. Push Press – build to a tough double in 3 attempts
B.1 Snatch grip rDL to knee x 5 x 4 sets, rest 30 seconds
B.2 Dip support hold x 20 sec. x 3 reps x 4 sets, rest 30 seconds
B.3 Hollow hold x 40 sec. x 4 sets, rest 60 seconds
+
3 rounds
10 bench press @ tough weight
40 sec. row or AB @ max effort
rest 3 minutes bt. efforts

*don’t hold back on the row or AB.. get after it here and push hard

3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spine, lats, shoulders
+
3-5 minutes of workout Prep
lateral goblet squats
forward wall slides
ARE squats
kip swing w/ pull — work on staying hollow
bear crawls

then

Performance:

A.1 Clean + Hang clean from above knee (1+2) – every 60 seconds x 4 lifts.. building from 60-75% of a heavy clean, rest 30 sec.
A.2 FS @ 23×1 x 3 reps x 3 sets.. @ 55-60%, rest 90 seconds
+
8 minutes @ 80% effort
30 cal row
30 burpees over the erg
30 kb swings, 55/35#
amrap Burpee MU

rest 4 minutes

8 minutes @ 80% effort
10.8.6.4.2
HSPU (kipping allowed)
L-sit pull up
walking lunge steps x 3

*sub for MU is burpee strict CTB pull ups
*box HSPU or plank position HSPU or .5 rep count for wall climbs

Fitness:

A.1 Clean + Hang clean from above knee (1+2) – every 60 seconds x 4 lifts
A.2 FS @ 23×1 x 3 reps x 3 sets, rest 90 seconds
+
8 minutes @ 80% effort
30 cal row
30 burpees over the erg
30 kb swings
amrap Burpees to target 6″ over reach

rest 4 minutes

8 minutes @ 80% effort
10.9.8.7…1
L-sit hold for seconds
db strict press
10m walking lunge step

HOW DOES ALCOHOL AFFECT YOUR ATHLETIC PERFORMANCE?
By William Imbo

Alcohol and CrossFit
“In wine there is wisdom, in beer there is Freedom, in water there is bacteria.”
-Benjamin Franklin
There’s no secret that many CrossFitters are quite fond of alcohol. This is likely due to the character of a person who literally pays to put themselves through pain and hardship in pursuit of their fitness goals, all the while enjoying the process. As the clichéd saying goes, “work hard, play hard.” Of course, not every CrossFitter frequents the ale on every occasion, but as working adults we enjoy (or more appropriately, need) a release in the high stress society that we live in. CrossFit is a great way to achieve that release, but at the end of a brutal week of work and WODS, who could say no to an ice-cold beer or glass of wine? I certainly couldn’t. In fact, I’m having a pint right now. Anyway, alcohol is often bashed for its negative health effects, especially as it relates to athletic performance. But in what ways? Let’s take a closer look at our boozy companion.
How alcohol works
When you consume an alcoholic beverage, the alcohol (ethanol) makes its way to your stomach where around 20-25 percent of it gets absorbed into your blood stream immediately. The rest of it continues to your small intestine where it is later absorbed by the blood stream once more. Once it’s in your blood stream, the alcohol slowly heads toward to your liver where it is metabolized (broken down) by the liver.
Alcohol is metabolized by a normal liver at a rate of about one ounce (one shot, a normal beer, a regular sized glass of wine) every 90 minutes. There are a number of varying factors that can affect this rate. These include body fat percentage (lower the body fat, lower the blood alcohol level) and gender (women typically process alcohol slower than men). Any amount of alcohol over the one ounce per 90 minutes ‘quota’ doesn’t get processed immediately, and instead saturates your blood until your liver can process the excess alcohol.

Because alcohol is a central nervous system depressant, the first drink or two can help loosen you up or relax. As the amount of alcohol in your blood increases, the effects become more and more pronounced, this is officially known as getting drunk.
So now that we know how alcohol works, it’s time find out why drinking too much, too often, can really hamper your progress as an athlete.
It negatively affects protein synthesis.
Alcohol affects your body’s ability to absorb protein, halting protein synthesis. Protein synthesis is the process where amino acids are joined together to form complete proteins. To achieve muscle growth, you must have a positive muscle protein balance. If you don’t consume enough protein or exercise enough, your muscle breakdown may exceed your muscle gains, leading to a catabolic state in which you are losing muscle tissue. A groundbreaking study conducted in 1991 and published in the journal Alcohol and Alcoholism found that chronic intake of alcohol suppressed protein synthesis and caused myopathy in many cases. Myopathy is a condition in which muscle fibers do not function properly, resulting in muscle weakness or loss of movement.
It lowers testosterone levels.
Testosterone is a key hormone within the body that allows muscles to grow and regenerate. Decreases in testosterone are associated with decreases in lean muscle mass and muscle recovery, which can impair performance. The presence of alcohol in your body triggers a multitude of chemical processes, including the release of a toxin from your liver that attacks the amount of testosterone you have. A 2009 study published in Bone found that frequent drinkers in the armed forces had significantly low testosterone levels, as well as high estrogen levels. This is important because estrogen lowers the amount of testosterone in the body, and yep, you guessed it, alcohol slows down your ability to process estrogen, allowing it to build up in your blood stream.
It causes dehydration and depletes your energy
Alcohol is classed as a powerful diuretic, a substance that promotes the production of urine. This means that the kidneys must filter very large amounts of water in order to break down the alcohol (through urine), which can result in severe dehydration within the body for up to a week depending on how much you drink. While dehydrated, you’re at a greater risk of sustaining musculoskeletal injuries such as cramps, muscle pulls and strains, and your appetite will decrease, despite the fact that you still need to be consuming the same amount of food as before to fuel your body for training.
Once alcohol is absorbed through your stomach and small intestine and moves into your cells, the water balance in your body is disrupted. An imbalance of water in your muscle cells can hamper their ability to produce adenosine triphosphate (ATP), which provides the fuel that is necessary to help your muscles contract. A reduction in your body’s ATP can result in a lack of energy and loss of endurance. In addition, water plays a crucial role in the muscle-building process, as muscles alone are 70 percent water. So even if you are just slightly dehydrated, your muscles will suffer for it.
It depletes the body of vitamins and minerals, if consumed in large amounts.
We all need vitamins and minerals to keep our body healthy and functioning properly. Unfortunately, alcohol consumption causes vitamins A, C, the B’s, calcium, zinc and phosphorus to all be drained at rapid rates. It’s essentially like taking one step forward and two steps back. Which is probably how you’d walk when tipsy, ironically enough.
Moving on.
It increases fat storage.
Alcohol has about 7 calories per gram, meaning that you could be drinking a hefty meal on a night out without even realizing it. Unfortunately, your muscles are not able to use these calories for fuel, as instead of being converted to glycogen (a form of stored carbohydrate) your body treats alcohol as fat. This means that the sugar from alcohol is converted into fatty acids. As a result, alcohol consumption increases fat storage and can adversely affect your percentage of body fat.
Alcohol negatively impacts muscle recovery
After a strenuous workout, your muscles need time to recover and repair the tears in the muscle fibers. This is how your muscles grow and become stronger. One of the best ways to recover is through quality sleep, but because drinking alcohol negatively affects your sleep patterns, your body is robbed of a precious chemical called human growth hormone, or HGH, that is released during sleep. HGH is vital in the growth and repair of your muscles, but alcohol can decrease the secretion of HGH by as much as 70 percent! Unsurprisingly, the studies back this up. In 2012 a group of researches at Massey University in New Zealand published a series of studies showing that the consumption of alcohol post-exercises severely restricts an athlete’s ability to recover from delayed-onset muscle soreness.
But it’s not all bad news when it comes to booze!
In addition to its stress-relieving effects, certain types of alcohol contain beneficial antioxidants and anti-inflammatory compounds. For example, red wine contains a chemical known as resveratrol that reduces your blood pressure, and consequently protects your cardiovascular system. Of course, one could get the same benefits from a host of healthy food options, but where’s the fun in that?
The role of alcohol within your diet should not be underplayed, but I don’t think you should ignore it all together. Understand that it may be a reason you’re struggling to progress in your fitness goals, so cutting back is probably a wise decision. But at the same time remember that you only have one life so you should live it to the fullest! If that means having a nice brew once in a while then so be it.