2/1/2018


Grand Trunk CrossFit – CrossFit

Warm-up

2 minute Row

dynamic…

Mobility

banded hip capsule stretch

banded shoulder- coach calls it

Weightlifting

Paused Front Squat (5×4)

15 minutes

3 sec pause. if you did this 2 weeks ago add 5-10lb, if not work at 75%.

clock is set for Every 2 minutes. should be done across.

Metcon (AMRAP – Reps)

4 rounds

1 MIN: Cal Bike

1 MIN: Thruster 105/75

1 MIN: bar facing burpee

1 MIN: Rest
working on the new burpee standard if doing Rx

Pandora’s Box: Looking at the WOD Before Going to the Gym


An age-old question of CrossFitters is: Do I look at the WOD on the app before I go to the gym? 

It’s something all of us struggle with. 

If we see a WOD we don’t like, that increases the chances we are going to skip our workout that day. 

(Can we be honest for a second? When was the last time you saw a WOD you liked? They are designed specifically to push you past the comfort threshold.) 

But if we start to cherry-pick when we go to the gym, then we’re missing out on the purpose of CrossFit, which is to push your body to places you never knew it could go, while becoming more awesome. 

The benefits of pushing yourself outside of your comfort zone are well documented. That would include going to the gym when you know you’re going to hate the workout. 

On the flip side, however, the more you think about the workout, the more time you have to convince yourself that it’s not that bad. 

And if you’re sitting behind a desk all day, the prospect of getting up and moving around – doing anything – is preferable to going home and plopping down on the couch to watch television. 

The Wodify app can definitely be seen as a Pandora’s Box of anxiety, but only if you let it. 

Our best advice is to schedule days when you go to the gym, no matter the workout. 

But we’d love to hear from you. 

Do you look at the WOD before you go? Or do you like to be surprised? 

Still interested? Sign up today for a free no-sweat intro session! 

1/31/2018


Grand Trunk CrossFit – CrossFit

Warm-up

12 cal Bike

3 rounds

30 sec HS hold

12 ring rows

12 scap push-ups

12 KBS

Mobility

barbell trap smash

wall hip stretch

Weightlifting

paused bench press (5×4)

15 minutes

warmup 6/5/4 increasing weight

3 second pause, if you hit all your sets last time we did this add 5-10lbs, if not stay at 75-80%.

4 reps every 2 minutes

Metcon

Metcon (AMRAP – Reps)

AMRAP 12

65 DU

45 Cal Row

25 HSPU
90 sec DU practice/180 single unders

box HSPU

1/30/2018


Grand Trunk CrossFit – CrossFit

Warm-up

3 min row

dynamic…

Mobility

foam roll

Gymnastics

3 Rounds

20 Hollow Rocks

10 Tucks

20 Alternating Leg Lowers in Hollow Position

Weightlifting

Deadlift (5×10)

15 minutes.

10 reps every 90 seconds, do 5 or 10lbs more than you did last time, or work at 55-60%

Metcon

Metcon (Time)

3 rounds

15 hang power cleans 155/110

35 wall balls 20/14

1/29/2018


Grand Trunk CrossFit – CrossFit

Warm-up

3 min bike or ski erg

dynamic

Mobility

couch stretch

banded shoulder- straight arm

Weightlifting

Overhead Squat (build to a heavy 4 rep)

15 minutes, warm-up with 6/5/4 increasing wt, get at least 5 working sets

Metcon

Metcon (AMRAP – Reps)

AMRAP 14

10 box jumps 30/24

14 DB OHS 50/35

20 sit-ups
DB OHS are single arm, 7 each side

5 Reasons to get STRONG


Fitness trends come and go and most fall to the wayside for good reason.

Most programs fail to produce consistent results. It’s a wonder why so many folks stray away from what is tried and true when it comes to exercise programs?

“The rule is: the basics are the basic, and you can’t beat the basics.” -Charles Poliquin

Despite what your goals may be, every individual can benefit from physical resistance training. Not only that, but the health benefits extend far beyond your short term fitness goals. Regardless of why you train, let’s take a look at some of the reasons you should incorporate strength training into your fitness regimen.

1. Training for strength produces results.

Whatever your goals, muscle will help you get there. Some companies in the fitness industry has made a fortune around buzzwords like “tone”, “lift”, and “sculpt.” The problem is there’s no way to measure those loose terms. If you want to change your body composition there is only the ability to gain or lose muscle while simultaneously gaining or losing fat. If you are looking for the most efficient way to do make a change then strength training is your best option.

Strength training, or physical resistance training, can be defined as a type of physical exercise specializing in the use of resistance to induce muscular contraction which builds the strength, anaerobic endurance, and size of skeletal muscles. When you gain muscle you increase your bodies basal metabolism (the amount of calories you burn each day before factoring in physical activity). It’s kind of like putting a bigger engine in a car. The car is capable of moving faster or pulling a heavier load (more muscle), but it also uses more fuel (fat) whether it’s cruising down the freeway or idling in the driveway. Strength training helps us “tone” through this muscle gain/fat loss trade.

2. “You can’t manage what you can’t measure.” -Peter Drucker

Training for strength provides a clear path for success. You can set training goals that are specific, measurable, and produce desired outcomes. A good coach will help you design a plan towards these goals with checkpoints along the way. Your strength training program is a road map to success with clear directions. Sets, reps, and weights lifted safely through the full range of motion are the signals that you’re on track. Many people find that a more detailed plan helps them stay motivated as they experience progress.

3. Age gracefully with more muscle mass.

As we get older strength training is one of the most important things we can do for our health. Physical independence is a key factor in a great quality of life.

A comprehensive study of strength training has been proven to:

  • Improve motor function
  • Lower resting heart rate
  • Increase stamina
  • Prevent sarcopenia (age related muscle loss)
  • Improve bone mineral density
  • Prevent and help rehab injuries

Functional strength training will be an asset in daily life too. From picking up grandchildren or bags of groceries to climbing stairs with confidence.

4. You’ll experience epic brain gains.

Did you know that lifting weights can strengthen your brain just as much as it does your body?
Dr. Yorgi Mavros from the University of Sydney has found that high‐intensity physical resistance training (PRT) results in significant improvements in cognitive function, muscle strength, and aerobic capacity in older adults with mild cognitive impairment. Adults who followed a resistance training routine in addition to cognitive training performed significantly better than control groups on a series of mental tests. A couple key factors to note:

The participants exercised 2x/ week working to at least 80% of their peak strength.
The benefits lasted one year after the exercise prescription had ended.

What does that mean? According to Yorgi, “The stronger people became, the greater the benefit for their brain.” Let that sink in for a minute. You actually grow your brain by training to become stronger! It makes me wonder if Einstein developed his Theory of Relativity in between heavy sets of back squats…

5. Strong moms have healthy babies.

During pregnancy, the question always arises of what does fitness look like for this stage of life? With so much on the line, it’s important to consult with a doctor before beginning any fitness routine. Luckily, there is a tremendous amount to be gained by incorporating a strength training routine under normal circumstances. Resistance training can help alleviate symptoms and improve health outcomes for the mother and child. According to the Mayo Clinic, women who follow a consistent strength training routine during pregnancy can experience:

  • Reduce backaches, constipation, bloating and swelling
  • Boosted mood and energy levels
  • Better sleep
  • Prevent excess weight gain
  • Maintain levels of muscle strength and endurance
  • Reduced incidence of gestational diabetes

Not only that but women who train during pregnancy report enhanced body image and better psychological well-being!

We would love to help you live a healthy strong life. Schedule a Free Consult to learn more.

1/27/2018


Grand Trunk CrossFit – Barbell Club

Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Weightlifting

Snatch (heavy 1 rep)

20-30 minutes squat snatch positioning, then work up to something heavy…

1/26/2018


Grand Trunk CrossFit – CrossFit

Metcon

1200m bike

then

3 rounds

:30 hand stand hold

15 table tops

10 Wall ball cleans

Gymnastics

3 rounds

0:30 Max Effort Low Plank Marches

0:15 Rest

0:30 Max Effort Hollow Rocks

0:15 Rest

0:30 Max Effort Hanging Tuck with Leg Extensions

0:15 Rest

Metcon

CrossFit Games Open 15.4 (AMRAP – Reps)

8-Minute ARMAP of:

3 Handstand Push-ups

3 Cleans, 185#/125#

6 Handstand Push-ups

3 Cleans, 185#/125#

9 Handstand Push-ups

3 Cleans, 185#/125#

12 Handstand Push-ups

6 Cleans, 185#/125#

15 Handstand Push-ups

6 Cleans, 185#/125#

18 Handstand Push-ups

6 Cleans, 185#/125#

21 Handstand Push-ups

9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
power cleans

1/25/2018


Grand Trunk CrossFit – CrossFit

Warm-up

BUY IN-300 M Row

3 Rounds

10 BB OHS

10 BB Strict Press

10 Kips on the Rig

Mobility

wall or box hip stretch

box or bench shoulder stretch

Weightlifting

Press Triplet (Build to a 1 Rep)

`1 push press + 1 push jerk + 1 split jerk
12 Minutes

Metcon

Metcon (AMRAP – Reps)

AMRAP 12

40 Cal Row

30 Push Jerks 135/93#

20 C2B Pull Ups

10 OHS 135/93#

1/24/2018


Grand Trunk CrossFit – CrossFit

Warm-up

3 min bike or ski erg

dynamic…

Mobility

quad smash

banded shoulder

Weightlifting

Tempo Back squat (7×3)

6/4/3 warmup increasing weight

then every 90 seconds

3 sec down/ 2 sec hold

1 sec up working @80-85%

Metcon

Metcon (Time)

3 rounds

120ft sled pull

15 sand bag over the shoulder 70/50

30 wall balls 20/14