Monday may 7 2018


CrossFit Warpath – CrossFit

Warm-up

Lift your Rack Up Warm up (No Measure)

*band while coach explains workout

200 m run, then:

2 rounds:

10 plate squats (10 or 15# plate)- move slowly, at least a 3 second descent)

10 plate side lunges (plate held extended in front)

10 jumping squats

5 burpee to plate
Mobility couch stretch pushing forward

Weightlifting

Back Squat (10-8-5-5-3-1+)(%40-50-60-75-85-95)

Work off %95

Metcon

Metcon (Time)

3 rd

-20 pull-ups (jumping/banded/rr)

-40 sit-ups

-60 dubs (120 singles)

flex050718


CrossFit Warpath – Flex

Warm-up

Warm-up (No Measure)

Flex Warm up
3 rounds

50m shuttle run

5 pass through squats

5 push ups

5 good mornings

5 lunges each legs

Metcon A

Metcon (No Measure)

Kettlebell SWOD

4 rounds

30sec SDLHP

30sec Tricep extension

30sec sit ups

30sec Bicep curls

30sec squats

rest 30 sec

Metcon B

Metcon (No Measure)

5 AMRAP

100m run

10 goblet squats

20 crunches

REST 1 MINUTE

5 AMRAP

100m runs

10 KB swings

20 russian twists

REST 1 MINUTE

5 AMRAP

100m run

10 single leg deadlifts

20 bicycle crunches

Friday, May 4th


CrossFit Warpath – CrossFit

Warm-up

Push it (Push It Real Good) warm up (bench) (No Measure)

bands while coach explains workout

200 m run,

then:

2rounds

5 push ups

5 burpees

3 inch worms

1 (20 second) plank

Weightlifting

Bench Press (6 sets to work to a heavy 3)

Metcon

Metcon (Time)

9 power cleans

1 thruster (155/105)(115/75)(75/55)

200m run

7 power cleans

3 thrusters

200 m run

5 power cleans

5 thrusters

200 m run

3 power cleans

7 thrusters

200 m run

1 power clean

9 thrusters

200m run

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CrossFit Warpath – Flex

Warm-up

Warm-up (No Measure)

Flex Warm up
3 rounds

25m walking lunge

5 push ups

25m jog

5 burpees

Metcon A

Metcon (No Measure)

Tabata This

8 rounds of 20 s work 10 s rest

Hollow hold

Glute bridge

Wounded dog

Metcon B

Metcon (No Measure)

Broom Stick Mile

25 front squats

25 reach ups

400m run

25 back squats

25 bicycle crunch

400m run

25 OHS

25 crunch

400m run

25 thruster

25 cherry pickers

400m run

15 minute AMRAP

teens 5/4/18


CrossFit Warpath – CrossFit Teens

Weightlifting

Bench Press (3-3-3-3-3)

Deadlift (5-5-5-5-5)

Metcon

Metcon (Time)

5 rd

-10 trusters

-200m run

Thursday, May 3


CrossFit Warpath – CrossFit

Warm-up

Lift your Rack Up Warm up (No Measure)

*band while coach explains workout

200 m run, then:

2 rounds:

10 plate squats (10 or 15# plate)- move slowly, at least a 3 second descent)

10 plate side lunges (plate held extended in front)

10 jumping squats

5 burpee to plate

Skill Work

Pistol Progressions (10 minutes to work on pistol progressions)

(box/plate/rig)
if you have pistols, 4 sets of 10 alternating legs

Weightlifting

Clean (Clean High Pull + Power Clean + Squat Clean )

Work to a heavy

Metcon

Metcon (Time)

8 rounds for time:

5 pull ups

10 KB swings

15 Air Squats

20 Double unders

**14 minute time cap

*** add 1 second for every rep left before the time cap

4 Hacks to a Better Nights Sleep


Hey there motivated individual! I have a new challenge for you. Guess what? It’s harder than any whole-food-eating, gallon-of-water-drinking, couch-to-5k challenge you’ve ever tried.

Not only that, but if you complete it successfully I promise you’ll never want to stop.

That’s why I’m challenging you to 1 month of restful nights sleep!

So why is that so hard? Because for some reason our culture idolizes the overworked, overtired, puffy eyed stories of grinding day in and day out with insufficient sleep. We seem to overvalue sacrifice and undervalue our bodies. Not only that, but I think we all forget what it feels like to operate as our 100% rested and ready to go selves. I promise that if you invest in your rest you’ll never want to go without it again.

Let’s dig in to some techniques to help us prepare for an awesome night’s sleep!

 

  1. Optimize Your Environment

 

Do more of this:

  • Make it dark

Our bodies sleep cycle is regulated by a hormone called Melatonin, produced in the Pineal gland. Melatonin is released as the day grows dark and tells our bodies to begin shutting down. Any exposure of our bodies to light will reduce the release of Melatonin and could potentially disrupt the sleep cycle. Try blackout curtains, removing any sources of light in the bedroom, or even a sleep mask to really turn out the lights!

 

  • Turn down the thermostat

As drowsy as it makes us to sit by the fire, it actually isn’t ideal to be in a hot environment for a good night’s rest. According to Dr. Peter Attia, “the lowering of our body temperature at night is a cue for our brains that it’s time to go to sleep and increases the proportion of time we’re in delta-wave (translation: deep) sleep.” So what’s the ideal temperature? Most studies show that 68 degrees Fahrenheit is optimal for sleep.

 

Don’t do that!:

  • Checking email before bed

Technology and sleep appear to be mortal enemies. A very “neither can live while the other survives,” Harry Potter/Lord Voldemort type of scenario. Staring at a screen make our bodies think we still need to be alert, active, and ready for action. AKA not drowsy, calm, or relaxed. Best practice: No screens in the bedroom. Turn off phones, computers, and television 30-60 minutes before bedtime to let your body know it’s time to shut down.

 

  1. Smart Consumption

 

Do more of this:

  • Eat protein before bed.

To ensure a restful night of sleep it is important to be aware of how we’re fueling our bodies throughout the day.Some studies have shown that eating a high protein snack before bed

resulted in significantly fewer wake episodes compared to carbohydrate based snacks or a placebo. Try a protein shake, a late night omelette, or some greek yogurt and peanut butter to fuel your slumber.

 

Don’t do that!:

  • Drink coffee after 12pm.

Caffeine can have seriously disrupting effects on your sleep.Try to avoid alcohol, tea, and any beverages that alter your state, dehydrate, or have you running to the bathroom in the middle of the night.

 

  1. Develop a Routine:

 

Do more of this:

  • Set a bedtime alarm.

We are creatures of habit and our routines have a profound effect on how our bodies behave. By scheduling out a bedtime routine each night our bodies will be primed for a great night of sleep. Try setting a bedtime alarm 8 or 9 hours before you wish to wake up. This is the cue to start your bedtime routine. Put your cellphone away, take care of your bathroom business, and settle down in bed with a fictional book or a journal to reflect on your day.

Pro tip: If you have pet get them in a routine that helps you stay on track!

 

Don’t do that!:

  • Wait until you’re tired.

Consistency is king when it comes to a good night’s sleep. If you want to wake up rested you have to exercise the discipline to shut down at a reasonable hour each night. Whether it’s turning off the TV or signing out of work emails, it has to be an active choice. If you continue to stimulate your mind, it won’t be able to recognize that it has to shut down for the night.

 

  1. Use your physiology to unwind

 

Do more of this:

  • Stimulate the parasympathetic nervous system

Our bodies respond to the environment and are always in one of two modes.

  1. Sympathetic aka “Fight or Flight”
  2. Parasympathetic aka “Rest and Digest”

 

We can hack our parasympathetic nervous system to initiate the healing benefits of our rest and digest state. Try taking a hot bath before bed, gently massaging or foam rolling your muscles, or practicing long slow deep breathing.

 

Don’t do that!:

  • Strenuous Exercise

Exercise is incredible and will often help promote a deeper sleep. However don’t try to squeeze your workout in too close to bedtime. Training will ramp up your bodies Fight or Flight response and it may take some time to wind down after the fact. Try to wrap up your workout 2 hours before bed and you’ll be sleeping like a baby in no time.

teens 5/2/18


CrossFit Warpath – CrossFit Teens

Warm-up

Warm-Up A (No Measure)

Run 200 meters

*Banded Shoulder Warmup

10 Pass Throughs with PVC

Scoops

Lunges

Butt Kicks/High Knees

5 Hip Openers/Squat

Leg Swings

Inch Worms/Scorpions

Weightlifting

Strict Press (5-5-5-3-3-3)

Metcon

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

-8 pull ups / ring rows

-8 box jumps

-8 push ups

-8 jumping lunges

200m Sprint (Time)

teams of 2 relay

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CrossFit Warpath – Flex

Warm-up

Warm-up (No Measure)

Flex Warm up
3 rounds

50m shuttle run

5 pass through squats

5 push ups

5 good mornings

5 lunges each legs

Metcon A

Metcon (No Measure)

PARTNER WOD

4 AMRAP

100m shuttle run

Plank

4 AMRAP

100m shuttle run

Crunches

4 AMRAP

100m shuttle run

Tuck ups

Metcon B

Metcon (No Measure)

Partner WOD

7 min amrap

75 singles

Kb swings

Rest 1 min

7 min amrap

75 singles

Goblet squats

Wednesday, May 2


CrossFit Warpath – CrossFit

Warm-up

Push it (Push It Real Good) warm up (bench) (No Measure)

bands while coach explains workout

200 m run,

then:

2rounds

5 push ups

5 burpees

3 inch worms

1 (20 second) plank

Weightlifting

1 Strict Press + 5 Push Press (Work to a heavy for this rep scheme. )

1 Strict Press + 5 Push Press

Try to rebound push press
Log the strict press weight you ended with.

Strict Press (N/A)

log your heaviest strict press you performed TODAY

Metcon

Metcon (Time)

Teams of 3:

100 Deadlifts (225/155)(135/95)(95/65)

150 Overhead walking lunges with Med Ball

100 Box Jumps (30/24)(24/20)(20/16)

150 Wall Balls (20# to 11’/14# to 10′)(20# to 10’/14# to 9′)(scaled: 14# to 10’/10# to 9′)

100 KB Snatch (55/35)(35/25)

*3 rope climbs between each movement (2 rope pulls= 1 climb)

Extra Credit (optional)

Strict Pull Ups (Negative (4,4,4,4) )

Start at a dead hang and pull your chin over the bar. No Kipping!

Scaled: use a band, record the color band in the comments
rest 1 minute between sets

Challenge

Strict Pull Ups (3 sets of max effort weighted pull ups )

Start at a dead hang and pull your chin over the bar. No Kipping!

Scaled: use a band, record the color band in the comments
*Hold dumbell between feet

*record total pull ups

*type weight in comments