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Winner is Steve

Wellness Wednesday

3/31/2021

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Summer is coming and many of you are thinking about starting to lose weight for those pool side parties.  But how do you keep it off once you get there?  Read this quick post from Examine.com.

What factors determine weight-loss maintenance?
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Alternative Athletics: Alpine

3/31/2021

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Warm Up
Break a sweat by Running, Biking, Rowing or skipping Rope

Then

3 Rounds
10 Pushups
10
Situps
30 Double Unders

Strength
5 Rounds of 3x Overhead Squat

WOD
Alpine - 6 Rounds
90 seconds 1 Arm GHD Bench Press @ 20% Bench
3 Minute Rest


Cool Down
2 minutes Yoga - Cobra Position
7 Minute Upper Body Stretch
​

Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day.

10-1
Shoulder Press
GHD Sit Ups

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Alternative Athletics: Death By

3/30/2021

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Warm Up
5 Min Bike - conversational pace, but get the blood flowing, keep your sweatshirt on so you just start to break a sweat.

then

3 Rounds - casual pace
10 Air Squats
​
10 
GHD Hip Extension
10 Cal Row

Power
5 Rounds of 3x Back Squat

WOD
Death by
GHD Hamstring Curl x2
1 Rep in the first minute
2 reps in the second minute
3 reps in the third minute
continue increasing by 1 rep each minute until you cannot get the given reps done in the given minute


Cool Down
10 minute stretches Hamstrings and Hip flexors
​

Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day.

3 Rounds
500 Meter Row
25 Sit Ups


​
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Recipe of the Week

3/29/2021

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Do you ever feel like you just don't have any fun choices while following a nutritional protocol?  Like there is nothing fun for you to eat?  Try this delicious AIP treat from Amy Meyers.

Banana Cream Pie Parfaits
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Alternative Athletics: Rory

3/29/2021

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Warm Up
5 Min Bike - conversational pace, but get the blood flowing, keep your sweatshirt on so you just start to break a sweat.

then

3 Rounds
7 shoulder press front and back
7 PVC Pass Through
7 Pushups

Strength

5 sets of 3x Overhead Squat increase weight each set

This is a test.  Keep track of scores and scaling for future reference!
WOD
Rory - 8 Rounds
10 seconds bare bar Shoulder Press
20 seconds rest
10 seconds Pushups
20 seconds rest
10 seconds 
Ring Dips
20 seconds rest


Cool Down
upper back and trap stretches
7 Minute Upper Body Stretch



Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day.

2 Rounds
500 Meter Row
400 Meter Run


​
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Alternative Athletics: Descend

3/28/2021

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Warm Up
1000M Row
 
then


Burgener warm up - Snatch

Power
5 Sets 3x Hang Squat Clean - increase weight each round

WOD
10 - 1 
Deadlift
1 handed KB / Dumbbell Snatch @ 20% max each side

Cool Down
Low Back 4 Stretches
3 sets 15x reverse Hyper @ 25% back squat

Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day.

4 Rounds
10 Burpees
20 Air Squats


​
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Weekly Update 3/28 - 4/3

3/28/2021

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3/28
10 - 1 
Deadlift
1 handed KB / Dumbbell Snatch @ 20% max each side

3/29
Rory
10 seconds Bare bar Shoulder Press
20 seconds rest
10 seconds Pushups
20 seconds rest
10 seconds Ring Dips
20 seconds rest

Scores Uncontested


3/30
Death by
GHD Hamstring Curl

3/31
Alpine - 6 Rounds
90 seconds 1 Arm GHD Bench Press @ 20% Bench
3 Minute Rest

4/1
Double Murph
1 mile run
100 Pullups
200 Pushups
300 Air Squats
1 mile run
300 Air Squats
200 Pushups
100 Pullups
1 mile run


4/2
Max Bench Press
@ least 7 reps over 90%

Then 2 min max

 GHD Hip Extension

Compare to 9/18/20


4/3
Baby Tupac
Do 2 Wall Balls @ 20 / 16# in the first minute
4 Wall Balls in the second minute
6 Wall Balls in the third minute
Continue until you can not get all of the given reps done in the given minute

Couldn't find records so . . .

Scores uncontested
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CrossFit Hero: Wood

3/27/2021

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Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust.
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Warm Up
500M Row - brisk
1 mile bike

then

4 Rounds - work up to workout weights and heights
5 Box Jumps
5 Sumo Deadlift High Pull
5 
Thruster

This is a test, keep track of your scores and scaling for future reference.

WOD
Wood
5 Rounds for time of:
Run 400 meters
10 Burpee Box Jump, 24 / 20“ box
95 / 65 pound Sumo Deadlift High Pull, 10 reps
95 / 65 pound Thruster, 10 reps
Rest 1 minute

Men’s: 22:33 Blood
Women’s: 23:19 Tara G.

Compare to 8/14/20


Cool Down
10 minute stretches Hamstrings and Hip flexors
7 Minute Upper Body Stretch


Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day.

3 Rounds
500 Meter Row
10 Russian Twist (2 count)


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CrossFit Open 21.3

3/26/2021

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Warm Up
5 Min Bike - conversational pace, but get the blood flowing, keep your sweatshirt on so you just start to break a sweat.
then

3 Rounds
10 Air Squats
10 
Box Jumps
7 Toes-to-Bar



WOD
Open 21.3 

Time cap: 15 min.
15 front squats 95 / 65
30 toes-to-bars
15 thrusters 95 / 65
Rest 1 min.
15 front squats 95 / 65
30 chest-to-bar pull-ups
15 thrusters 95 / 65
Rest 1 min.
15 front squats 95 / 65
30 bar muscle-ups
15 thrusters 95 / 65


Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

21.4
Complete the following complex for max load:
1 deadlift
1 clean
1 hang clean 
​1 jerk
Time cap: 7 min.


Cool Down
10 minute stretches Hamstrings and Hip flexors

Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day.

10 Minutes
​30/30 Airdyne


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Alternative Athletics: 3 Steps

3/25/2021

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Warm Up
3 Rounds

2 min Bike, Row, Run or Skip Rope
10 reps shoulder press front and back
10Pushups
10 Air Squats
10 
Situps

then

Power
5 Sets of 4x Jerk increase weight each round

Maintaining Intensity through lower reps each round.
​WOD
21 - 15 - 9
Alligator Roll
Turkish Get-up
Bench Press @ youtu.be/fxfhQMbATCw55%

Cool Down
upper back and trap stretches

Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day.

2 Rounds
500 Meter Row
30 GHD Sit Ups
500 Meter Row
30 GHD Raise


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