CFP BLOG

FEATURING OUR BOX, DAILY WODS, PICTURES, ATHLETES, & RECIPES

Saturday – 17.1

CrossFit Pineville – CrossFit

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Warm-up

Metcon

CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

CrossFit Games Open 17.1 Scaled (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 35-lb. dumbbell / 20-in. box (step-ups OK)

F: 20-lb. dumbbell / 20-in. box (step-ups OK)

Time cap: 20 minutes

CrossFit Games Open 17.1 Masters 55+ (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 35-lb. dumbbell / 24-in. box (step-ups OK)

F: 20-lb. dumbbell / 20-in. box (step-ups OK)

Time cap: 20 minutes

Fit Friday – Are you guilty!?

Have you drank the kool-aid and become a full on CrossFit addict yet!?  Actions speak louder than words, so if you’re  not sure, Fitness Repetition shared 11 Hilarious Truths about CrossFitters Behavior, and if any or all apply to you, it’s probably safe to say you’re a full on CrossFit addict 😉

chalk

My personal favorites include…

#1 – you can often see athletes walking around with all sorts of chalk all over themselves.  Yes, their hands, clothes, and even the face or hair sometimes.  Make it rain!

#3 – post WOD at least 50% of the class straight falls over and collapses.  I would love to see this happen out in “real life” like a toddler giving up on life, fainting goat syndrome or a drunk stumbling home!

#6 – Everyone loves cleaning!  Just like…

squat and clean

#9 – Gotta love an aggressive shirt rip off pre WOD!  Maybe don’t do that out in public unless you’re near a body of water 😉

#11 – The first rule of CrossFit…always talk about CrossFit!

So are you guilty of any of the 11!?  What others could we add to the list?

Friday


CrossFit Pineville – CrossFit

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Warm-up

15 minutes

Metcon

Four Sets of:

6 Goblet Squats (3 second decent tempo)

Rest 45 seconds

100′ Bottoms Up KB Carry (50′ each arm)

Rest 45 Seconds

15 Facedown Snow Angels

Metcon

Metcon (Time)

For time:

10 Stict Pull-ups

20 Wallballs (20/14)

30 K2E

400m Run

30 K2E

20 Wallballs (20/14)

10 Strict Pull-ups

Thursday

CrossFit Pineville – CrossFit

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Warm-up

15 mins

Metcon

Metcon (Time)

Power Snatch Cycling

For time

5 (185/125)

10 (155/105)

15 (115/75)

20 (95/65)

*May use only 1 barbell

*Scale Weight accordingly.

*10 minute cap

Metcon (6 Rounds for reps)

Every 3 mins for 6 sets

30 sec DU

Rest 15 seconds

30 sec Row for Cals

*Score is DU and Calories each round

Wellness Wednesday – How to Stop Food Cravings!

The definition of crave is to feel a powerful desire for something; to long for; to want greatly; desire eagerly.  But just because we crave something, doesn’t mean we should give in!  We need to learn to flex that willpower muscle and hold strong!

3 Tips to Stop Food Cravings Dead in their tracks:

1 – Drink some water!!  Sometimes you’re not hungry, you’re actually dehydrated!  So chug some water and see if that will ward off your craving.

2 – Wait 30 minutes.  If it’s late at night and you’re craving a snack or maybe craving some sugar after dinner, try waiting 30 minutes.  Most of the time the craving will pass, you will have moved on with your life and you will not have wasted those extra calories on food you don’t really need.

3 – Swap out what you’re craving and feed you’re body what it actually needs…

food cravings

Save this handy chart to your phone!  Next time you have some intense cravings for something on the left hand side, try to swap it for a better choice on the right hand side and see those cravings greatly diminish!

Your cravings have purpose, but giving in won’t help them go away!  Stay hydrated, wait it out and swap your craving for a healthy alternative!

Remember, you are what you eat, so don’t be fast, cheap, easy or fake 😉

Wednesday

CrossFit Pineville – CrossFit

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Warm-up

15 mins

Metcon

CrossFit Games Open 12.1 (AMRAP – Reps)

7-Minute AMRAP of:

Burpees to a 6″ target
*Find a target at least 6″ over arms stretched overhead.

Weightlifting

Deadlift (10, 10, 8, 6, 6, 4)

E2MOM

10@ 55%

10@ 65%

8@ 75%

6@ 80%

6@ 85%

4@ 90%

Tuesday


CrossFit Pineville – CrossFit

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Warm-up

15 mins

Metcon

Metcon (Time)

3 Rounds

12 HR Push-ups (Rx+ HSPU)

50 DU

5 C2B (Rx+ Bar MU)

*6 min cap
Rest to 10 mins on clock, at 10 mins begin…

Metcon (Time)

3 Rounds

200m Run

20 Wallballs

20 T2B

*15 min cap

Afterbash

Metcon (Time)

1000m Row
80-85% effort

Menu Monday – One Pan Lemon Chicken with Veggies

lemonchicken

This meal’s got it all…tasty, tender meat, hearty, flavorful veggies, all in one pan!  So stinkin’ easy, you’ve gotta love it!!  I slightly adapted the recipe for One Pan Lemon Chicken with Butternut Squash and Brussel Sprouts from Damn Delicious and couldn’t have been more pleased!  Grab yourself these ingredients and make this for dinner this week. We even had enough for leftovers!  Enjoy!

One Pan Lemon Chicken & Veggies

Ingredients

  • 4 tbsp olive oil
  • 2 tbsp unsalted butter, melted
  • 2 tbsp honey
  • 2 tbsp coconut sugar
  • 1 tbsp Dijon mustard
  • 3 cloves garlic, minced
  • 1 tsp dried oregano
  • 1 tsp dried basil
  • zest of 1 lemon
  • zest of 1 orange
  • salt and pepper, to taste
  • 1 1/2 lbs butternut squash, in 1-inch chunks
  • 1 lb brussels sprouts, halved
  • 4 boneless, skinless chicken breasts

Directions

  1. Preheat oven to 400 degrees and lightly grease a baking sheet.
  2. Whisk together 2 tbsp olive oil, butter, honey, coconut sugar, mustard, garlic, oregano, basil, lemon zest and orange zest; season with salt and pepper and set aside.
  3. Place butternut squash and brussels sprouts in a single layer on the prepared baking sheet. Drizzle with remaining 2 tablespoons olive oil and season with salt and pepper, to taste.
  4. Place chicken breasts atop veggies in a single layer and brush each chicken breast with honey mixture.
  5. Roast about 30 minutes or until chicken is cooked through.  Then broil for 2-3 minutes to caramelize and slightly char.
  6. Serve & eat!

Monday

CrossFit Pineville – CrossFit

No matter how many mistakes you make or how slow you progress, you are still way ahead of those that aren’t trying.

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Warm-up

15 mins

Weightlifting

15 mins

Front Squat (2, 2, 2, 1, 1, 1, 1, 1, 1, 1)

*10 min EMOM

*Start light and increase throughout.

Metcon

Metcon (6 Rounds for time)

6 Rounds

400m Run

10 Burpee Box Jump Over (24/20)

Rest 1 minute
*Try and keep pacing consistent so you stay within 10 seconds of each round.

*4 min cap each round.