WOD October 14, 2019

WOD October 14, 2019

WOD MOVEMENTOld Faithful3 RoundsKB Swings x 10Goblet Squats x 5Pullups x "easy set"Pushups x "easy set"CONDITIONINGAMRAP in 12Run x 400mKB Swings x 21Pull-ups x 12*Rest 3 min AMRAP in 12Row x 400mDB Reverse Lunges x 21Push-ups x...
The SHOP Recovery Protocol

The SHOP Recovery Protocol

Training I’ve been referring to Joel Jamieson a lot lately. And for good reason… he’s arguably the smartest guy on the planet when it comes to conditioning protocols for both performance and recovery. And just recently he covered the importance of a proper cooldown on...
WOD October 12, 2019

WOD October 12, 2019

WOD MOVEMENT3 RoundsBox Jumps x 5Hurdle Hop Progression3 RoundsHurdle Jump w/Stick x 5Hurdle Jump w/ mini Bounce x 5Hurdle Jump Continuous x 5CONDITIONING"Death by Calories"(Teams of 3)Partner 1: Hang x 20 secondsPartner 2: 5 Goblet SquatsPartner 3: Row/Bike1st...
Trying to cut back on alcohol?

Trying to cut back on alcohol?

Lifestyle As a nutrition coach, I’ve had many conversations with clients about alcohol. It’s a common issue that stands between them and their health goals, be it weight loss or staying consistent with their positive lifestyle choices.   If you are trying to quit or cut back on...
WOD October 11, 2019

WOD October 11, 2019

WOD SKILLSHOP Barbell Complex2 RoundsRound 1 = PVCRound 2 = Empty BarbellCONDITIONINGCrossFit Open 20.1AQAP10 Rounds8 Ground-to-Overhead10 Bar-Facing Burpees*Time Cap = 15 MinutesRECOVERYSHOP Recovery ProtocolAssault Bike (Nose-Only Breathing) x 3 minLegs-Up-The-Wall...
Death and Taxes… and Meal Prep

Death and Taxes… and Meal Prep

Nutrition Although there’s some disagreement about its origin, the following quotation holds true regardless of where you heard it: “Nothing is certain but death and taxes.” For taxes, just hire a good accountant. For death, I recommend putting it off as long as possible. And...
Lean Beef & Brussies

Lean Beef & Brussies

Nutrition LEAN BEEF & BRUSSIES INGREDIENTS (all from Trader Joe’s, prepped and ready) Extra Virgin Olive Oil – 3 tablespoons Diced Onions – 1 package Mirepoix (carrots, onions, celery) – 1 container Peeled Garlic cloves – 2 mini-packs (about 15...
WOD October 10, 2019

WOD October 10, 2019

WOD SKILLSprint Drills1 RoundIsometric Marching x 4 x 5 sec/sideWall March x 10/sideWall March Switch x 4/sidePartner Banded Sprints x 2 x 10 ydsHalf Kneeling Accelerations x 3/side x 10 ydsCONDITIONINGEMOM for 30Minute 1: KB Swings x 10Minute 2: MB Slams x 10Minute 4:...
WOD October 9, 2019

WOD October 9, 2019

WOD MOVEMENTSquat Therapy3 RoundsAssisted Counter Balance x 5Face the Wall Squat x 5Goblet Squat x 1 w/ pause (heavy-ish)STRENGTH5 RoundsSquat (Goblet, Front, Back)*Rest 2 min ACCESSORY WORK3 RoundsHandstand Push-ups x 5Nordic Curls x "Quality" SetPull-ups x...

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