“The beauty of truth: whether it is good or bad, it is liberating.” — Paul Coelho
Nutrition
Have you been struggling since the end of the SOGO Challenge? Or maybe you dread days that say “bodyweight” on a lift. Take the time to get to a nutrition workshop and make a plan! We have one coming up this Thursday at 5 p.m. at our North Location!
Happy 4th!
We will have one workout at each location on the 4th of July at 9 a.m.! Come help us celebrate our nation’s birthday! If you want a little more CFK in your day, come out to Powell High School afterwards where we will have a booth set up with some sleds and other equipment and talk to people about CrossFit!
Supplement Spotlight
We definitely believe in nutrition first. If you check out the CrossFit Pyramid, you’ll see that nutrition is your base and it always should be. You can’t out exercise a bad diet!
But what about going beyond that? Supplementation can be a great thing. We carry products that our coaches use and believe in, so we wanted to shed some light on them. Today we’re talking about Xendurance.
Xendurance has a full line of products, but chief among them is the original tablets. These are a combination of magnesium and lactate to help your body flush lactic acid better (why you get so sore) and improve your pH balance. You can read more about them here.
The basics of it are if you don’t want to be as sore and improve your performance, this is something to add in. Few products on the market have as much research behind them, and several of our coaches already use it. If you’re curious to try it out we carry 7-day packs to test it out for a week. See if you notice improved recovery and performance.
The Week
Monday – Captain Crunch
Remember DT? Remember that intensity for 5 rounds of deadlifts, hang power cleans, and push jerks? Well now we have a little more! The goal today is INTENSITY!
AMRAP 4:
3 Rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
Max Calorie Row in Time Remaining
rest 4 minutes
AMRAP 4:
2 Rounds:
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Push Jerks (135/95)
Max Calorie Row in Time Remaining
rest 4 minutes
AMRAP 4:
1 Round:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
Max Calorie Row in Time Remaining
Tuesday – Squat Day!
Don’t skip squats! Add 5 lbs from last week. We’ll do some shoulder work in between with some pressing and pulling.
Wednesday – Liberty Bell
Teams of 3 with a 30 min AMRAP. 17 kb swings, 76 air squats, 200 m kb carry.
Thursday – Team Tosh Sprints
Teams of 2 complete 3 rounds of 200 m run, 400 m run, 600 m run. Each partner completes a distance, then the next distance. This is a great day to practice pacing and staying at a high intensity.
Friday – Fight Gone Bad
A classic CrossFit Benchmark. We even use the term “Fight Gone Bad Style” to describe the format. It’s 3 rounds with 1 min at each of 5 stations, followed by 1 min of rest. Stations will be wallballs, sumo deadlift high pulls, box jumps, push press, and calorie row. Try to get over 300 reps!
Saturday – Zero Dark Thirty
Another elaborate one, so we’ll just put it here:
3 Rounds:
30 Toes to Bar
30 Bar Facing Burpees
30 Power Snatches (95/65)
600 M Run
2 Rounds:
30 Toes to Bar
30 Bar Facing Burpees
30 Power Snatch (115/80)
600 M Run
1 Round:
30 Toes to Bar
30 Bar Facing Burpees
30 Power Snatch (135/95)