CFP BLOG

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

Monday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Weightlifting

Back Squat (5,4,3,2,1,4)

Every 2:30

*Set 1 – 5 reps @ 65% of 1-RM

*Set 2 – 4 reps @ 75%

*Set 3 – 3 reps @ 85%

*Set 4 – 2 reps @ 90%

*Set 5 – 1 rep @ 95%

*Set 6 – 4 reps @ 90+%

Metcon

Metcon (AMRAP – Rounds)

4 sets

3 min AMRAP Mary

5 Strict HSPU

10 Alt Pistols

15 Pullups
*Rest 90 sec after each 3 min AMRAP

*Pick up where you left off

*Score is total completed rounds.

A Look Ahead : Programming Week of 01/14

Congrats to all our girls who competed at The Granite Games Throwdown yesterday!!  You left it all on the floor and represented CFP well!  That’s all we ever ask 🙂

Mark your calendar for an evening of Yoga + Brews with Middle James Brewing on Friday, Feb. 8th!  Resident yogi Sarah Carley will lead us through some yoga that night starting at 6pm, followed by brews from new neighbors Middle James Brewing.  They’re getting closer to an open date and we can’t wait!!  Be sure to RSVP in our FB event page!

Don’t forget to sign up for Dr. Amy’s “Boulder Shoulders Seminar” on Saturday, January 26, 2019 at 11am!  This seminar is for the athlete who may be experiencing nagging shoulder pain/aches or difficulty with overhead activity within their workouts. This is for in-house athletes only.  Spots are filling up and will be capped at 15. $30 – If interested, contact Dr. Amy ASAP to get signed up via text (304-374-7228) or email (Amy@fortressphysicaltherapy.com)!

Follow along with Coach Brandon, Ann Marie, and Coach Sarah (team) as they all compete in WODapalooza this weekend!!  Be sure to wish them luck, and if we know of any way to stream their workouts, we will be sure to share and keep you updated as best we can!

Here’s your look ahead…

Monday – Back squat day!  Bring your belt, it’s going to get heavy 😉  Then, a little date with a WOD like Mary (strict hspu, pistols, and pull-ups if you haven’t met her yet!)!

Tuesday – Working some push jerk today, working up to a heavy single!  Afterwards, 12 minutes of doubles, push press, and burpees, oh my!

Wednesday – Working against an 8 minute clock, you have a few sets of bike or row (your choice!), db squats, db lunges, and running!  Go fast and enjoy the rest!

Thursday – Deadlift day!  Then, it’s time to introduce you to devil’s press paired with some box jumps and t2b!

Friday – A little bench press session to start your weekend!  Then 3 sets of rowing, renegade rows, and pistols.

Saturday – Never have there been a more CrossFit-y Partner WOD Saturday.  Come on out and get your sweat on with some classic CrossFit movements!

Sunday Oly with Becca is the place to be each Sunday!!

RISE Look Ahead

Monday – Strength Day!!  And benchmark retest time….7 mins of heaven burpees 🙂

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

Wednesday – Core focus – Tabata!  20 sec on/10 sec off

Thursday – Functional Fitness – 3 mins on/1 min off

Friday – Spartanish – 1:05 on/25 sec off

Saturday – Boulder Shoulders and Dat Booty – Strength Day!!

We’re pumped for the week ahead!  As always, we’ll see you at the box!

Sunday Weightlifting

CrossFit Pineville – CrossFit

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Weightlifting

Muscle Snatch (Muscle Snatch + 2 Power Snatch )

EMOM for 5 sets

Pause Below Knee Snatch (Pause Below the Knee Snatch + Snatch)

Every 90 sec for 6 sets

*Start at 70% and climb

Muscle Clean (Muscle Clean + 2 Power Clean + Push Jerk)

EMOM for 5 sets

Pause Below Knee Clean (Pause Below Knee Clean + Clean & Jerk)

E2MOM for 5 sets

*Start at 70% and climb

Saturday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Metcon

Metcon (AMRAP – Rounds)

Teams of 3 Partner WOD

30 min AMRAP

Station 1 – 10 Box Jumps (24/20) + 5 Pull-ups (Rx+ C2B)

Station 2 – 10 Burpees + 5 DB G2OH (50/35)(Rx+ 70/50)

Station 3: 200m Wreck Bag Run (50/35)
*Only one person at a station at a time.

*Can only rotate after the running partner returns

*One person at each station.

Friday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Metcon

Metcon (3 Rounds for reps)

3 sets E3MOM

50 Wallballs (20/14)(Rx+ 30/20)
*Scale reps accordingly

Accessories

3 sets

Back Rack Split Squat x 8 each leg

Rest 1:00

DB Bend Over Row x 8 each arm

Bulgarian Split Squat (3×8)

Back Rack

DB Bent Over Row (3×8)

Thursday

CrossFit Pineville – CrossFit

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Warm-up

20 min

Metcon

Metcon (4 Rounds for reps)

4 sets for max reps

2 min Row for Cals

Rest 30 sec

90 sec DU

Rest 30 sec

60 sec of push-ups

Rest 30 sec

30 sec of T2B

Rest 90 sec

Wednesday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Weightlifting

Snatch (1×1)

*Take 20 min to build to a technically sound 1-rep

*This is not a max out day.

Metcon

Metcon (4 Rounds for reps)

4 sets

On a 2:00 clock

200m Run

ME Power Snatch (135/95)

Rest 3:00

Tuesday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Weightlifting

Front Squat (4,3,2,3,2,1,2)

Every 2:30

*Set 1 – 4 reps @ 65%

*Set 2 – 3 reps @ 75%

*Set 3 – 2 reps @ 80%

*Set 4 – 3 reps @ 85%

*Set 5 – 2 reps @ 90%

*Set 6 – 1 rep @ 95%

*Set 7 – 2 reps @ as heavy as possible

Metcon

Metcon (Time)

For time:

400m Run

40 Single Arm KBS (1.5/1) (20 each side)

40 Single Arm KB Thrusters (1.5/1) (20 each side)

40 Single Arm KBS (1.5/1) (20 each side)

400m Run

Tasty Tuesday – Chipotle Chicken Zucchini Soup

It seems Instant Pots are all the rage these days!  I got one last Christmas and was intimidated by it for quite a few months, but finally feel I have a better handle on it now.  Ya know, a year later 😉  I know lots of athletes at the gym have these at home too, so hoping to share more Instant Pot recipes in 2019!  This recipe below is from SkinnyTaste and she has IP or slow cooker directions in the original recipe!  So have no fear, if you haven’t hopped on the IP train yet, you can still make this recipe in your slow cooker, but the IP directions are below.

I made a few switches from the original recipe based on what I had at home, so that is what is below.  This recipe was really tasty, low carb, and a great way to get some veggies in!  Hope you enjoy!!

Instant Pot Chipotle Chicken Zucchini Soup

Ingredients

  • 1 tsp olive oil
  • 1/2 c onion, chopped
  • 3 cloves minced garlic
  • 16 oz boneless, skinless chicken breasts (I cut into chunks so they shred better)
  • 1/2 tsp salt
  • fresh black pepper, to taste
  • 4 c reduced sodium chicken broth
  • 1 c marinara sauce
  • 1 tsp chipotle chile powder
  • 1 tsp dried oregano
  • 1/4 tsp cumin
  • 1 tsp dried cilantro
  • zucchini noodles (I bought pre-spiralized from the store & used all 16oz!)

Optional Toppings

  • avocado
  • pecorino romano cheese

 

Directions

  1. Press saute button on Instant Pot, add oil, onion and garlic and saute until soft, about 3 to 4 minutes.
  2. Add chicken broth, tomato sauce, chicken, salt and pepper, chipotle chili powder, cumin, oregano, and cilantro.
  3. Cover and cook high pressure 20 minutes. Quick or natural release.
  4. If you didn’t buy pre-spiralized zucchini, spiralize now using a spiralizer with the thinnest noodle setting. Cut the zucchini (pre cut or not) into 6-inch strips.
  5. When the pressure releases, open the Instant Pot, remove the chicken, shred with 2 forks and place back in the pot along with the zucchini.
  6. Press saute and cook until the zucchini is tender, but still crisp, about 2 to 4 minutes.  (I made it ahead of dinner time, so I just left it on keep warm with the zucchini in there til we were ready to eat and it was still tender, yet crisp!)
  7. To serve, ladle into bowls and top with avocado and cheese, if desired.
  8. Enjoy!

Monday

CrossFit Pineville – CrossFit

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Warm-up

10 min

Weightlifting

Shoulder Press (6×2)

E2MOM

*Same weight across all sets

Metcon

Metcon (15 Rounds for reps)

15 min ALT EMOM

12 Pull-ups (Rx+ C2B)

9 HR Push-ups (Rx+ 9 Strict HSPU)

6 Ring Dips (Rx+ Ring MU)