CFP BLOG

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

Tuesday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Weightlifting

25 min

Sotts Press x 3

E2MOM for 3 sets

*Pressing from the front rack position in the bottom of front squat.

*Start with bar and increase slightly over 3 sets

Right into…

2 Clean Lift-offs + Power Clean + Jerk

E2MOM for 3 sets

*Build over the sets

Right into…

1 Clean Lift-off + 1 Clean + 1 Jerk

E2MOM for 3 sets

*Build over the sets.

Sotts Press (Front Rack) (3×3)

Power Clean & Jerk (3×1)

Clean and Jerk (3×1)

Metcon

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

10 Burpees to 45# plate

20 Reverse Lunges

30 DU

Monday

CrossFit Pineville – CrossFit

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Warm-up

20 min

Metcon

Metcon (2 Rounds for time)

2 sets for time

60/40 Cal Row (Rx+ Bike)

50 Wall Ball Shots (Rx+ 30/20)(20/14)

40 Alternating Dumbbell Snatches (50/35)

30 Pull-Ups (Rx+ C2B)

20 HR Push-ups (Rx+ Strict Handstand Push-Ups)

100 Double Unders

Rest 5 minutes

A Look Ahead : Programming Week of 04/23

Last week was all the running!  This week, not near as much, BUT…warmer weather is finally in view and appears to be sticking around, so that means more running might just be on the horizon.  Be prepared 😉

No matter the movement that causes that face above (running, burpees, wallballs, etc), just remember you don’t HAVE to work out, you GET to!!  There are so many that wish they were able bodied or healthy enough (or whatever it may be) to be doing what you’re doing.  Perspective is everything, so when you want to eye roll at coach, remember why you started!!

It’s a great week to have a great week!!  Here’s your look ahead…

Monday – Starting the week off with a long chipper…twice!  You’ll get 5 minutes of rest between 2 sets of a calorie row (rx+ bike), wallballs, db snatches, pull-ups (rx+ c2b), push-ups (rx+ hspu) & dubs!

Tuesday – All the lifting today!  Some sotts press, power clean + jerk, and full clean + jerk.  We’ll finish the day out with an 8min AMRAP of burpees to a plate, reverse lunges and a few doubles.

Wednesday – Paused back squats!  Working some doubles today.  Then a fun alternating EMOM of biking cals, & burpees + DU/thrusters.

Thursday – Snatch day!  Working up to a heavy single!  Afterwards, 3 sets of goblet squats & deadlifts…hope you can walk after 😉

Friday – Running, c2b pull-ups (rx+ ring MU), rowing & ground to overhead is the name of the game!  3 sets against a running 10 minute clock today!

Saturday – Partner WOD Saturday in full effect!  Grab a partner & come prepared to work 🙂

Sunday Oly with Becca is on!  Be there or be sad!

RISE Look Ahead

Monday – Anaerobic Interval – 20 sec on/20 sec off

Tuesday – Glycolytic Interval – 40 sec on/20 sec off

Wednesday – Aerobic Interval – 1:20 on/30 sec off

Thursday – Anaerobic Interval – 30 sec on/20 sec off

Friday – Strength Day!!

Saturday – Glycolytic Interval – 45 sec on/15 sec off

As always, we’ll see you at the box!

Sunday Oly

CrossFit Pineville – CrossFit

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Weightlifting

Hang Power Snatch (6 sets: Hang Power Snatch + OHS + Power Snatch)

*Every 90 seconds

*Build as you go between 65-80% of max power Snatch by feel

Segmented Clean Deadlift (3×3 light to moderate weight)

*Pause 2 seconds below knee, at knee, upper thigh, then stand
*3 seconds down

High-Hang Clean (5 sets: Pull + High Hang Clean + Low Hang Clean)

*E2MOM @ 70-80% of max Clean by feel

Saturday

CrossFit Pineville – CrossFit

 

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Warm-up

15 mins

Metcon

Metcon (3 Rounds for reps)

Partner WOD

8 min AMRAP

8 DL (225/155)

8 Pull-ups (Rx+ C2B)

Rest 4 min

8 min AMRAP

8 Burpee Box Jumps

8 Ring Dips

Rest 4 min

8 min AMRAP

8 G2OH (135/95)

8 T2B

*Partners ALT full rounds

Friday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Weightlifting

20 min

Paused Back Squat (3×5)

*3 second pause in bottom of squat
72-75% of 1RM Back Squat if you made all reps from last week.

Metcon

Metcon (Time)

4 RFT

400m Run

20 Slamball Bear Hug Walking lunges (30/20)

Good Reads – CF Journal – When You Never Rx Anything

I stumbled upon this amazing article from the CrossFit Journal the other day and figured it was well worth the share!!  It is so relatable because most of us are not elite level CrossFit athletes and we don’t get to press that Rx button every day, every workout, every time.  In fact, those athletes make up about 1% of CrossFitters.  And there are lots of other athletes who can press the Rx button the majority of the time, or even half the time.  And then still, there is everyone else, who rarely presses the Rx button, but SHOWS UP, day in, day out, sweating, grinding, putting in the work, with a novel list of modifications in their notes in Wodify.

Some days, that is defeating.  You don’t feel strong or fit or powerful.  You wish the coach would write programming with at least one movement you can perform as prescribed or that you would magically get better overnight, because the thought of recording all your modifications again makes you want to vomit.

Well, on those tough days, remember this article!  Remember these words…

“It was during one of those early pity-fests that I found myself reading the words below on the wall at Cross Fixx, and they can probably be found somewhere in your box, too:

Cardiovascular/Respiratory Endurance. Stamina. Strength. Flexibility. Power. Speed. Coordination. Agility. Balance. Accuracy.

I’d seen those words for weeks, and it finally dawned on me that the list didn’t include muscle-ups, pull-ups, double-unders and handstand push-ups. It didn’t say a thing about Fran, Cindy, Angie or Jackie. Those movements and workouts provide the constant variation that produces fitness and the benchmarks that test it, but mastering a movement or workout isn’t truly the end goal.

We want to live longer, avoid chronic disease and be able to thrive when faced with a challenge. In the gym, that challenge might be Fight Gone Bad. In real life, it might be racing to get help or pulling someone to safety. It could be as profoundly simple as setting an example that keeps your children from becoming obese or makes your aging parents rethink what a healthy meal looks like.”

There will be days you get to press the Rx button, I promise!  But remember what it’s really about, “…you only need to compare yourself to the person in the mirror. No one else.”  “Instead of focusing on all the things you can’t do today, start celebrating the ones you can. Start challenging yourself to add to that list every week until all the can’ts are in the rearview mirror.”

Thursday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Movement Prep

Seated Box Jumps x5

E2MOM for 4 sets

Followed by…

Broad Jumps x5

E2MOM for 4 sets

*Focus on explosiveness. Don’t attempt a max height on box jump.

Metcon

3 sets

Deadlift x 8-12 60-70% of 1RM

Rest 1:00

ME Unbroken Wallballs

Rest 1:30

*Choose a heavier wallball but make sure you still hit the target

Deadlift (3 x 8-12)

Metcon (3 Rounds for reps)

3 sets of ME Wallballs

Wednesday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Weightlifting

Push Jerk (6×3)

E2MOM for 6 sets

*Sets 1-2 = @ 75% of 1-RM

*Sets 3-4 = @ 80% of 1-RM

*Sets 5-6 = @ 85% of 1-RM

Metcon

Metcon (4 Rounds for time)

Every 5 min for 20 min

400m Run

15 Pull-ups (Rx+ C2B)

10 Power Clean (155/105)

*Each set for time.

Tasty Tuesday – Coconut Sugar Glazed Salmon

Happy Tasty Tuesday!  Your tastebuds will be excited for this one, so grab these ingredients and try this recipe ASAP!  The original recipe hails from Diethood, I’ve just made a couple swaps to make it a tad more Paleo/Whole 30 friendly.  But feel free to make per your own eating goals.

This salmon is delicious with a roasted veggie on the side or would be so tasty on top of a big spinach salad!  Save a little of the glaze as a dressing or top with your favorite ginger dressing, balsamic, or just EVOO and vinegar.

Coconut Sugar Glazed Salmon

Ingredients

For the Salmon

  • 1 tbsp olive oil
  • 1/2 tbsp butter (or ghee)
  • 4-6 oz skin-on salmon filets
  • salt & black pepper to taste
For the Coconut Sugar Glaze
  • 1 tbsp melted coconut oil
  • 2 tbsp coconut aminoes
  • 2 tbsp Worcestershire sauce
  • 1/4 c coconut sugar
  • 1 tsp grated fresh ginger
  • zest of 1 lime
  • juice of 1 lime
  • black pepper to taste
  • chopped fresh cilantro
  • sliced green onions

Directions

  1. Heat olive oil and butter in a large skillet over medium-high heat.
  2. Sprinkle salmon fillets with salt and pepper and place in the skillet, skin-side up.
  3. Cook for 5 to 6 minutes, or until browned and cooked about three quarters of the way through.
  4. Flip over and cook for 2-3 more minutes.
  5. In a mixing bowl whisk together melted coconut oil, coconut aminos, Worcestershire sauce, coconut sugar, ginger, lime zest, lime juice, and black pepper.
  6. After the fish has cooked on both sides, lower heat to medium and pour the brown sugar glaze over the fish.
  7. Swirl it around and cook for 1 minute, or until it starts to thicken, flipping each fillet to coat.
  8. Remove from heat and sprinkle with cilantro and green onions.
  9. Serve as desired & enjoy!!