Fitness Blog

The latest news to keep your mind and body fit

Monday 1/10/22

Monday 1/10/22

“MARSTON”
AMRAP 20:
1 Deadlift (405/285)
10 Toes to Bar
15 Bar-Facing Burpees

Intermediate: 275/185, 6 Toes to Bar
Beginner: 135/95, Knee Raises


5FRx
EAT

Check out this article by the Whole 30 for interesting facts on “gray area” foods like. . . almond milk, almond flour, amino acids, cacao, chips, coconut water. . .

https://whole30.com/the-official-can-i-have-guide-to-the-whole30/

Sunday 1/9/22

Sunday 1/9/22

“PIT STOP”
3 Rounds For Time:
500m Bike
20 Kettlebell Swings (70/53)
500m Bike
20 Reverse Burpees

Intermediate: KBS 53/35
Beginner: KBS 30/20, Jumping Air Squats


5FRx
REGENERATION SUNDAY
2 Rounds:
10 Weighted Sit Ups
100ft Single Dumbbell Farmer’s Carry (each side)
100ft Walking Spiderman
1:00 Plank
100ft Walking Spiderman
1:00 Plank
100ft Single Dumbbell Farmer’s Carry (each side)
10 Weighted Sit Ups

Saturday 1/8/22

Saturday 1/8/22

“ONLY FRANS”
For Time:
15-12-9:
Thrusters (75/55)
Pull Ups

[Rest 2 Minutes]

12-9-6:
Thrusters (95/65)
3-2-1 Rope Climbs

[Rest 2 Minutes]

9-6-3:
Thrusters (115/85)
Burpee Pull Ups

Intermediate: 65/45, 85/55, 95/65
Beginner: 45/35 for all sets, Rig Rows


5FRx
“It is impossible to live without failing at something, unless you live so cautiously that you might as well not have lived at all-in which case, you fail by default.”
-J.K. Rowling

Friday 1/7/22

Friday 1/7/22

“PUSH TO START”
2-4-6-8-10:
Wall Walks
Deadlifts (275/185)
Double Unders (10x)

Intermediate: DL’s 205/145, DU’s 5x
Beginner: DL’s 95/65, Single Unders 10x


5FRx
CONNECT

Social Media Detox!

Can you delete all social media apps for one week?

Try deleting social media apps for a week and replacing the time spent on them with time connecting with friends and family. Meet friends for coffee, call your parents, send a positive text to a friend or coworker!

Thursday 1/6/22

Thursday 1/6/22

“HEAT WAVE”
TEAMS OF 2
3 Rounds For Time [40 Minute Cap]
500 Meter Bike Erg
1,000 Meter Bike Erg
1,500 Meter Bike Erg

DURING REST PERIODS:
Round 1: 10 AbMat Sit-ups
Round 2: 20 AbMat Sit-ups
Round 3: 30 AbMat Sit-ups


5FRx
THINK

“We have two lives, and the second begins when we realize we only have one.”
-Confucius

Wednesday 1/5/22

Wednesday 1/5/22

“THE OTHER TOTAL”
For Max Load:
Power Clean
Bench Press
Overhead Squat


5FRx
TRAIN

“Inactive adults experience a 3% to 8% loss of muscle mass per decade, accompanied by resting metabolic rate reduction and fat accumulation. Ten weeks of resistance training may increase lean weight by 1.4 kg, increase resting metabolic rate by 7%, and reduce fat weight by 1.8 kg. Benefits of resistance training include improved physical performance, movement control, walking speed, functional independence, cognitive abilities, and self-esteem. Resistance training may assist prevention and management of type 2 diabetes by decreasing visceral fat, reducing HbA1c, increasing the density of glucose transporter type 4, and improving insulin sensitivity. Resistance training may enhance cardiovascular health, by reducing resting blood pressure, decreasing low-density lipoprotein cholesterol and triglycerides, and increasing high-density lipoprotein cholesterol. Resistance training may promote bone development, with studies showing 1% to 3% increase in bone mineral density. Resistance training may be effective for reducing low back pain and easing discomfort associated with arthritis and fibromyalgia and has been shown to reverse specific aging factors in skeletal muscle.”

Full Article: https://journals.lww.com/acsm-csmr/fulltext/2012/07000/resistancetrainingismedicineeffectsof.13.aspx

Tuesday 1/4/22

Tuesday 1/4/22

“OPENING UP”
AMRAP 15:
10 Wall Balls (20/14)
15 Burpee Box Jump Overs (24″/20″)
20 Wall Balls (20/14)
15 Burpee Box Jump Overs (24″/20″)
30 Wall Balls (20/14)
15 Burpee Box Jump Overs (24″/20″)

Add 10 Wall Balls per round

Intermediate: WB 14/10, Box 20″/14″
Beginner: WB 10/8, Box 14″/10″


5FRx
SLEEP

Sleep Deficiency and Eating Behaviors

“Epidemiological studies show that insufficient sleep is independently associated with a higher risk of obesity. Clinical studies of of sleep-restricted adults show an increased hunger and calorie intake when participants are allowed free access to food. [7] A preference for late evening or nighttime food intake and increased snacking has been observed. [9] There also appears to be a food preference for higher carbohydrate and fat foods, which could partly explain the overall higher calorie intake.
Changes in hormone levels that signal either hunger or satiety have also been observed in clinical sleep restriction studies. Leptin is a hormone associated with satisfaction. When food enters the stomach, leptin is released from fat cells and travels to the brain where it signals the body to stop eating by creating a sensation of fullness. People with obesity may actually have very high levels of leptin; the more body fat one has, the more leptin is produced in fat cells. However, a condition called leptin resistance may occur in which the brain does not receive the usual signal from leptin to stop eating. In response, more and more leptin is released. Lower leptin levels as well as high leptin levels suggesting leptin resistance have been observed in sleep-deprived adults. [7]
Ghrelin, the “hunger hormone,” typically has the opposing action of leptin. It is released in the gut and sends hunger signals to the brain when someone is not eating enough. About three hours after eating a meal, ghrelin levels drop. Clinical studies have found that sleep restriction leads to elevated ghrelin levels. [9]
Despite this interesting theory of poor sleep leading to changes in appetite hormone levels, other studies have found no changes and therefore the association is still inconclusive. [9] Conflicting findings may be due to differences in the study participants (e.g., age, gender) and differences in how the researchers defined the duration and severity of sleep restriction.”

Full Article: https://www.hsph.harvard.edu/nutritionsource/sleep/

Monday 1/3/22

Monday 1/3/22

“WHAT THE HELEN”
For Time:
1,200 Meter Row
63 Kettlebell Swings (53/35)
36 Pull Ups

Intermediate: KBS 35/25#, 24 Pullups
Beginner: KBS 25/20#, Ring Rows


5FRx
EAT

A simple and effective way to jump start your nutrition in 2022 is The Whole30!

What is the Whole30?
The Whole30 is a structured elimination protocol. During the elimination phase, participants omit added sugar, alcohol, grains, most legumes, and most forms of dairy for 30 days. During the 10-14 day reintroduction, participants reintroduce each food group one by one to determine whether or not they contribute to negative symptoms. (Following reintroduction, Whole30 offers guidance on using those learnings to create a personalized and sustainable food freedom plan.)
As with other elimination diets, the Whole30 is not recommended to be followed long-term. It is used to help an individual customize a nutrition plan that works for their unique body, based on the knowledge gained during elimination and reintroduction.
Think about the Whole30 like a science experiment:

You have a hypothesis that certain food(s) you’re eating may be contributing to symptoms
You do the Whole30, eliminating foods that are commonly problematic for your symptoms
You then reintroduce the foods you’ve eliminated, and compare how you feel
You apply the information you’ve gained from the experiment to your food freedom
What are the benefits of the Whole30?
Elimination protocols eliminate foods that are commonly known to cause inflammation or symptoms such as GI distress (bloating, gas, constipation, diarrhea), skin irritation (eczema, psoriasis, acne), headaches or migraines, seasonal allergies, brain fog, anxiety, fatigue, and joint pain or swelling, among others. The Whole30 also eliminates foods that commonly contribute to sugar cravings and a dysfunctional relationship with food.
The process not only helps you identify the foods that may be having a negative effect in your body, it can also bring about general improvements in energy, sleep, focus, mood, and self-confidence. The program is designed to reset your “normal,” giving you a new baseline for what it means to feel good and perform optimally.

Sunday 1/2/22

Sunday 1/2/22

Skill Work
Pre-Workout:
EMOM 6
Minute 1 | 3 wall squats
Minute 2 | :30 triple-under practice

Open 20.2
– RX –
AMRAP 20:
4 DB thrusters (50/35 lb)
6 toes-to-bars
24 double-unders

– INTERMEDIATE –
AMRAP 20:
4 DB thrusters (35/20 lb)
6 toes-to-bars
24 double-unders

– BEGINNER –
AMRAP 20:
4 DB thrusters (20/10 lb)
6 hanging knee raises
24 single-unders


5FRx
REGENERATION SUNDAY
2 Rounds:
10 Strict Knees to Chest
0:30 AbMat Sit Ups
1:00 Chest Opener Stretch
1:00 Updog to Downdog
100ft Walking Spiderman Stretch
1:00 Child’s Pose
1:00 Lay and Pray
1:00 Pigeon Pose (0:30 each side)
0:30 AbMat Sit Ups
10 Strict Knee to Chest

Saturday 1/1/22

Saturday 1/1/22

HAPPY NEW YEAR!

“I’M FEELING 22”
AMRAP 22:
22 Jumping Lunges
22 Squat Jumps
22 Handstand Push Ups/Hand Release Push Ups
22 Double Dumbbell Hang Clean & Jerks


HOLIDAY HOURS THIS WEEK:
Saturday 1/1: Closed (At Home WOD will be provided)

5FRx
“It doesn’t matter how successful or unsuccessful you are right now. What matters is whether your habits are putting you on the path toward success. You should be far more concerned with your current trajectory than with your current results.”
-James Clear

Friday 12/31/21

Friday 12/31/21

Skill Work
Pre-Workout:
On an 8:00 clock:
Build to a 2-rep deficit handstand push-up
or
2-rep DB shoulder press

211231
– RX –
Partner AMRAP 12:
12 kipping pull-ups
12 handstand push-ups
– Split reps as needed.

– INTERMEDIATE –
Partner AMRAP 12:
12 kipping pull-ups
12 piked push-ups

– BEGINNER –
Partner AMRAP 12:
12 ring rows
12 push-ups


HOLIDAY HOURS THIS WEEK:
Friday 12/31: Morning classes only (5,6,7 & 9:30am)…no 4pm class!
Saturday 1/1: Closed (At Home WOD will be provided)

5FRx
TRAIN

Heart Rate Training:
Simply put, heart rate training consists of using your heart rate to gauge your exercise intensity, and aiming for different heart rate zones depending on what your fitness goals are.
The first step to heart rate training is to calculate what your max heart rate is. A basic formula that is commonly used is to just subtract your age from 220. So by this method, if you’re 30 years old you’re max heart rate is 190 beats per minute. However, this equation does not take into account things specific to you, like gender, genetics, etc.
Over the years a number of more detailed formulas have been created, such as the Tanaka (208 – 0.7 x age) or the Gulati (206 – 0.88 x age, for women only), but they make broad generalizations as well and fall victim to many of the same variables. Additionally, other factors like temperature, altitude, hydration, and even time of day can affect your heart rate.
Every human body is different with varying maximum heart rates, so a better solution is to use wrist-worn heart rate monitor

Zone 1: Very Light 50-60% of Max HR
Zone 2: Light 60-70% of Max HR
Zone 3: Moderate 70-80% of Max HR
Zone 4: Hard 80-90% of Max HR
Zone 5: MAX 90-100% Max HR

Full Article: https://www.whoop.com/thelocker/max-heart-rate-training-zones/

Thursday 12/30/21

Thursday 12/30/21

Skill Work
Pre-Workout:
On a 3:00 clock:

1:00 max burpees-to-target

then…

2:00 max single-leg squats

211230
– RX –
4 rounds for time:
400-m run
30 Deadlifts 115/85

– INTERMEDIATE –
4 rounds for time:
400-m run
20 Deadlifts 75/55

– BEGINNER –
4 rounds for time:
200-m run
20 Deadlifts 45/35


HOLIDAY HOURS THIS WEEK:
Friday 12/31: Morning classes only (5,6,7 & 9:30am)…no 4pm class!
Saturday 1/1: Closed (At Home WOD will be provided)

5FRx
THINK

“The mind is everything. What you think you become.”
-Buddha

“Be intentional with your thoughts. Train your mind to work for you, not against you. Let your mind be your ally. Work together to process life in a positive, evolving and unconditional way. You and your mind are stuck with one another—why not become friends?
You can allow your mind to create the most incredible life for you or you can allow it to create suffering. You can allow your mind to look at all that you have instead of what you do not. Your mind can always be learning or it can atrophy. “
-Sarah Gardner (Daily JAM)

Wednesday 12/29/21

Wednesday 12/29/21

211229
– RX –
3 rounds for reps and distance:
Max unbroken toes-to-bars
Max unbroken ring dips
Max distance broad jump

then…

For time:
2,000/1,600-m row

– INTERMEDIATE –
3 rounds for reps and distance:
Max unbroken knees-to-chest
Max unbroken banded ring dips
Max distance broad jump

then…

For time:
2,000/1,600-m row

– BEGINNER –
3 rounds for reps and distance:
Max unbroken hanging knee raises
Max unbroken box dips
Max distance broad jump

then…

For time:
1,200/800-m row


HOLIDAY HOURS THIS WEEK:
Friday 12/31: Morning classes only (5,6,7 & 9:30am)…no 4pm class!
Saturday 1/1: Closed (At Home WOD will be provided)

5FRx
TRAIN
[MIDLINE CHALLENGE]

A strong Midline is extremely important for safe training.
This week let’s try to pick 3 days to do some extra midline after class!

Workout 1:
3 Rounds for Quality
60 Second Hollow Body Hold
50 Flutter Kicks
40 Sit Ups
30 High Plank Shoulder Taps
20 Hollow Body Rocks
10 V Ups

1 Minute Rest Between Rounds

Workout 2:
3 Rounds for Quality
50ft Single Dumbbell Farmers Carry
15 Weighted Sit Ups

After Every Set. . .
Accumulate 1:00 in an L Sit

Workout 3:
3 Rounds for Quality
4 Eccentric Toes to Bar
(athletes can kip to get toes to the bar; then 0:05 count lowering legs)
12 Strict Knee to Chest (can be broken up)
1:00 Plank
0:30 Side Plank (each side)

1 Minute Rest Between Rounds

Tuesday 12/28/21

Tuesday 12/28/21

CrossFit Total
– RX –
For load:
1-rep max back squat
1-rep max strict press
1-rep deadlift

– INTERMEDIATE –
Same as RX

– BEGINNER –
Same as RX


HOLIDAY HOURS THIS WEEK:
Friday 12/31: Morning classes only (5,6,7 & 9:30am)…no 4pm class!
Saturday 1/1: Closed (At Home WOD will be provided)

5FRx
SLEEP

Deep Sleep:
“Deep sleep is one of the 4 stages of sleep (along with light, REM and wake) that your body spends time in each night. Known as the “physically restorative” stage of sleep, it is of great importance for athletes. Below we discuss exactly what deep sleep is, what happens during it, how it benefits you, how much you need and the consequences of not getting enough, as well as what you can do to get more of it.”

What Happens When You Don’t Get Enough Deep Sleep:
“When you’re sleep deprived, deep sleep becomes your body’s priority. If you fail to get the proper amount of deep sleep one night, it will do everything it can to make up for it the next night. For example, even if you have back-to-back nights with below average hours of sleep, on the second night you’ll get a disproportionately high amount of deep sleep to make up for what was lost the night before.
A consistent, long-term loss of deep sleep is likely an indicator of chronic sleep deprivation (or other sleep disorder), which has been linked to greater risk of obesity, Type 2 Diabetes, heart disease, cancer, dementia and depression.”

Full Article: https://www.whoop.com/thelocker/what-is-deep-sleep/

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