Fitness Blog

The latest news to keep your mind and body fit

Tuesday 12/7/21

Tuesday 12/7/21

Skill Work
Pre-Workout:
On a 8:00 Clock:
Max Distance Row, Bike, Ski, or Run
– Alternate work and rest with a partner.

211207
– RX –
For Load:
Strict Press
1-1-1-1-1
Push Press
3-3-3-3-3
Push Jerk
5-5-5-5-5

– INTERMEDIATE –
For Load:
Strict Press
1-1-1-1-1
Push Press
3-3-3-3-3
Push Jerk
5-5-5-5-5

– BEGINNER –
For Load:
Strict Press
1-1-1-1-1
Push Press
3-3-3-3-3
Push Jerk
5-5-5-5-5


5FRx
SLEEP

This week, let’s try to have your final meal of the day at least 2-3 hours before you plan to go to bed. A recommendation from WHOOP’s VP of Performance Science Kristen Holmes.

You can read the full article on “How Eating Before Bed Affects Your Sleep and Recovery” HERE

Monday 12/6/21

Monday 12/6/21

Skill Work
Pre-Workout:
Build up to a 3-rep back squat

211206
– RX –
For Time:
20 Back Squats (225/155#)
40 Toes-to-Bars
60/40 Calorie Row

– INTERMEDIATE –
For Time:
20 Back Squats (155/105#)
40 Toes-to-bars
60/40 Calorie Row

– BEGINNER –
For Time:
20 Back Squats (95/65#)
40 Sit-ups
50/35 Calorie Row


5FRx
EAT

Continuing our exploration around Quantity of food. . .

This week let’s try logging the food we eat daily in a Nutrition App. An example of a nutrition app is MyFitnessPal.

For this week, let’s not set any goals or target calories/macros. Just eat as you normally would and log your food to learn about your current nutrition habits!

Sunday 12/5/21

Sunday 12/5/21

Skill Work
Pre-Workout:
On a 6:00 Clock:
2:00 Max Double Unders

then…

4:00 Max Distance Handstand Walk

211205
– RX –
AMRAP 20:
5 Burpees
1 Rope Climb (15-ft.)
30 Double Unders

– Alternate full rounds with a partner.

– INTERMEDIATE –
AMRAP 20:
5 Burpees
1 Rope Climb (10-ft.)
15 Double Unders

– Alternate full rounds with a partner.

– BEGINNER –
AMRAP 20:
5 Burpees
3 Pull-to-Stands
40 Single Unders

– Alternate full rounds with a partner.


5FRx
REGENERATION SUNDAY

2 Rounds:
100ft Bodyweight Reverse Walking Lunges (walk backwards)
1:00 Seated Quad Stretch
1:00 Pigeon Pose
100ft Inchworm to Push Up
1:00 Pike Stretch
1:00 Chest Opener Stretch
100ft Bodyweight Reverse Walking Lunges (walk backwards)

Saturday 12/4/21

Saturday 12/4/21

Skill Work
EMOM 12:
Minute 1 | 2 High Box Jumps
Minute 2 | :30 L-Hold Hang

211203
– RX –
6 Rounds For Time:
21/15 Calorie Bike
21 Box Jumps (24/20″)
21 Sit-ups

– Alternate full rounds with a partner.

– INTERMEDIATE –
6 Rounds For Time:
21/15 Calorie Bike
21 Box Jumps or Step-ups (24/20″)
21 Sit-ups

– Alternate full rounds with a partner.

– BEGINNER –
6 Rounds For Time:
15/10 Calorie Bike
21 Box Jumps or Step-ups (20/12″)
21 Sit-ups

– Alternate full rounds with a partner.


5FRx
“People do not decide their futures, they decide their habits and their habits decide their futures.” -F.M. Alexander

What foundation are we building for our future?

What positive and productive habits are we intentionally creating?

What negative and distracting habits are we actively working to repattern?

Focus on the small daily habits if you want to build a more successful future.

Friday 12/3/21

Friday 12/3/21

Skill Work
Pre-Workout:
Build to a heavy 2-rep front rack lunge

Nasty Girls V2
– RX –
3 Rounds For Time:
50 Alternating Single-Leg Squats
7 Muscle-ups
10 Hang Power Cleans (175/125#)

– INTERMEDIATE –
3 Rounds For Time:
50 Single-Leg Squats to Box (20″)
7 Chest-to-Bar Pull-ups
10 Hang Power Cleans (135/95#)

– BEGINNER –
3 Rounds For Time:
35 Alternating Reverse Lunges
7 Pull-ups
10 Hang Power Cleans (75/55#)


5FRx
CONNECT

This week let’s not gossip about other people and also shut down people who are gossiping.

There is no good that comes from talking about someone to other people.

Be the type of person who seeks out hard conversations with others to find solutions; not the type of person who “vents” or talks behind someone’s back.

Be the type of person who talks about things and ideas not people.

Thursday 12/2/21

Thursday 12/2/21

Accessory
30-20-10
Weighted Good Mornings
Unweighted Jefferson Curl

211202
– RX –
For Load:
Muscle Snatch
1-1-1-1-1
Power Snatch
1-1-1-1-1
Squat Snatch
1-1-1-1-1

– INTERMEDIATE –
For Load:
Muscle Snatch
1-1-1-1-1
Power Snatch
1-1-1-1-1
Squat Snatch
1-1-1-1-1

– BEGINNER –
For Load:
Muscle Snatch
3-3-3-3-3
Power Snatch
3-3-3-3-3
Squat Snatch
2-2-2-2-2


5FRx
THINK

“Knowledge is knowing that a tomato is a fruit. Wisdom is knowing not to put in a fruit salad.”

Gaining knowledge in and of itself is relatively simple. But purely gaining knowledge doesn’t change who we are. We have to take the knowledge that we learn and use it.
Experience life: try, fail, learn, and try again. Achieving wisdom takes effort and is a lifelong practice.

Wednesday 12/1/21

Wednesday 12/1/21

Skill Work
5 Sets:
1:00 Strict Chin-ups
1:00 False Grip Ring Rows

211201
– RX –
3 Rounds For Time:
500/400m Row
21 Push-ups
12 Strict Toes-to-Rings

– INTERMEDIATE –
3 Rounds For Time:
400/300m Row
15 Push-ups
9 Strict Toes-to-Rings

– BEGINNER –
3 Rounds For Time:
400/300m Row
15 Assisted Push-ups
9 Hanging Knee Raises on Rings


5FRx
TRAIN

This week let’s dive into the different CompTrain Workout Types and the importance of varying training intensity.

Check out Ben Bergeron talk about “The Secret Sauce of CrossFit Programming” https://www.youtube.com/watch?v=Lzhida4nLz0

Sprint: Athletes are building in speed and never slowing down. Emptying the tank!
Threshold: Athletes are finding the upper limit pace they can sustain during a workout without needing to slow down.
Pacer: Athletes are strategizing to find the most efficient way to complete a high volume or high duration workout.
Grind: Athletes are working at a slower pace to get the work done.

Tuesday 11/30/21

Tuesday 11/30/21

211130
– RX –
From 0:00-5:00
EMOM 5:
5 Thrusters (75/55#)

From 5:00-10:00
EMOM 5:
5 Thrusters (95/65#)

From 10:00-15:00
EMOM 5:
5 Thrusters (115/75#)

– Continue adding 20 / 10# every 5:00 for as long as you are able

– INTERMEDIATE –
From 0:00-5:00
EMOM 5:
5 Thrusters (75/55#)

From 5:00-10:00
EMOM 5:
5 Thrusters (85/60#)

From 10:00-15:00
EMOM 5:
5 Thrusters (95/65#)

– Continue adding 10 / 5# every 5:00 for as long as you are able

– BEGINNER –
From 0:00-5:00
EMOM 5:
5 Thrusters (45/35#)

From 5:00-10:00
EMOM 5:
5 Thrusters (55/45#)

From 10:00-15:00
EMOM 5:
5 Thrusters (65/55#)

– Continue adding 10# every 5:00 for as long as you are able


5FRx
SLEEP
To improve sleep quality, let’s try not to drink alcohol during the weekday evenings.

Alcohol may aid with falling asleep because of its sedative properties but it is extremely disruptive during later sleep cycles once the body begins to metabolize the alcohol. The disruptiveness to important restorative sleep cycles will leave you feeling exhausted and unrecovered the following day.

To minimize negative effects of alcohol on sleep, studies show that at a minimum you should not drink within 4 hours of going to sleep.

Monday 11/29/21

Monday 11/29/21

Accessory
2 Sets
1:00 Weighted Sit-ups
1:00 Plank Hold
1:00 Good Mornings

211129
– RX –
For Time:
21 Deadlifts (225/155#)
400m Run
15 Deadlifts
400m Run
12 Deadlifts
400m Run
9 Deadlifts
400m Run

– INTERMEDIATE –
For Time:
21 Deadlifts (155/105#)
400m Run
15 Deadlifts
400m Run
12 Deadlifts
400m Run
9 Deadlifts
400m Run

– BEGINNER –
For Time:
21 Deadlifts (95/65#)
400m Run
15 Deadlifts
300m Run
12 Deadlifts
200m Run
9 Deadlifts
200m Run


5FRx
EAT

The past few weeks we have been dialing in Quality of the food we eat.

Now let’s dive into Quantity!
This week, let’s focus on trying to limit snacking. Instead of snacking in between meals, try to have bigger meals or add another small meal to your day instead of having a typical snack.

Sunday 11/28/21

Sunday 11/28/21

Skill Work
Pre-Workout:
EMOM 12:
2 Push Presses

211128
– RX –
AMRAP 10:
10 Box Jumps (24/20″)
15 Push Jerks (95/65#)
:20 Calorie Bike

– INTERMEDIATE –
AMRAP 10:
7 Box Jumps (24/20″)
15 Push Jerks (75/55#)
:20 Calorie Bike

– BEGINNER –
AMRAP 10:
10 Box Step-ups (20″)
10 Push Jerks (65/45#)
:20 Calorie Bike

 


5FRx
REGENERATION SUNDAY

5:00 Low Intensity Any Machine
1:00 Seated Quad Stretch
1:00 Pigeon Pose
1:00 Pike Stretch
1:00 Chest Opener Stretch
5:00 Low Intensity Any Machine

Saturday 11/27/21

Saturday 11/27/21

Skill Work
Pre-Workout:
5 Sets For Load:
3 Sumo Deadlifts

Scoring: Load

211127
– RX –
AMRAP 10:
:30 L-Sit (from floor)
10 Odd-Object Cleans

– INTERMEDIATE –
AMRAP 10:
:30 Seated L-Sit
10 Odd-Object Cleans

– BEGINNER –
AMRAP 10:
:30 Seated L-Sit
10 Odd-Object Cleans


5FRx
“The Most Important Ability is Responsibility”

The ability to respond thoughtfully vs (over)reacting.

The ability to take ownership and be accountable vs blaming others.

The ability to be trustworthy and follow through on promises vs being careless.

Friday 11/26/21

Friday 11/26/21

211126
– RX –
AMRAP 20:
50 Double Unders
100-ft. Walking Lunge
100-ft. Bear Crawl

– INTERMEDIATE –
Same as RX

– BEGINNER –
AMRAP 20:
50 Single Unders
100-ft. Walking Lunge
50-ft. Bear Crawl

Skill Work
EMOM 10:
Minute 1 | :30 Weighted Single-Leg Squats
Minute 2 | :30 DB Strict Press


5FRx
CONNECT

This week let’s seek to understand and listen sincerely before responding.

While someone is talking, are you truly listening?
. . . Are you biting at the bit to respond?
. . . Are you thinking about what you are going to say?
. . . Are you “story hijacking” and interrupting with something about yourself?

This week when someone is talking to you, make a conscious effort to be completely engaged in what they are saying and be patient to respond.

HOLIDAY HOURS

Wednesday: Normal
Thursday: CLOSED
Friday: 8, 9,10am only
Saturday: Normal
Thursday 11/25/21

Thursday 11/25/21

Happy Thanksgiving!

Reminder that CFA is closed today!

211125
– RX –
On a 35:00 Clock:
Max distance run
Every 5:00, stop and perform 15 burpees.

– INTERMEDIATE & BEGINNER-
On a 35:00 Clock:
Max distance run
Every 5:00, stop and perform 10 burpees.

Skill Work
Rest, stretch, recover


5FRx
THINK

“Don’t tell me who you are. Tell me what you are.”

When we are asked “who” we are, we default to our past. We define ourselves by our resumes. Although our past may give us insight of where we’ve been, it cannot be what defines us… for it’s the past.

When the question however asks “what” we are, we tend to give a different answer. We describe who we really are. It’s one of character, values and beliefs.

Will we be defined by who we’ve been in the past, or by what we stand for today?

Let character be our loudest statement.

HOLIDAY HOURS

Wednesday: Normal
Thursday: CLOSED
Friday: 8, 9,10am only
Saturday: Normal
Wednesday 11/24/21

Wednesday 11/24/21

Skill Work
Pre-Workout:
Build to a 1-rep squat or power snatch

211124
– RX –
9 Sets for Load:
Overhead Squats
3-2-2-2-1-1-1-1-1

– INTERMEDIATE –
9 Sets for Load:
Overhead Squats
3-2-2-2-1-1-1-1-1

– BEGINNER –
9 Sets for Load:
Overhead Squats
3-2-2-2-1-1-1-1-1


5FRx
TRAIN

This week let’s put our attention on developing a “training” mindset.
The majority of our training sessions should be focused on improving for tomorrow, not about competing today.

It is important to shift our focus away from the leaderboard, competing with other athletes in class, and putting big pressure/expectations on “how we do” in each individual workout.

In order to improve, we need to step back and look at the big picture.

HOLIDAY HOURS

Wednesday: Normal
Thursday: CLOSED
Friday: 8, 9,10am only
Saturday: Normal

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