12/7 Day#33

Gymnastic #1 Warm up  

400m run

2x rope climbs

3x pull over to support

3-2-1 P-bar complex

5x candle stick to stand up

GHD hip and back ext

Skill 

Pistol squats

WOD

Special Mary

For time, all strict:

5 handstand push-ups

10 one-legged squats, alternating

15 pull-ups

10 handstand push-ups

20 one-legged squats, alternating

30 pull-ups

15 handstand push-ups

30 one-legged squats, alternating

45 pull-ups

10 handstand push-ups

20 one-legged squats, alternating

30 pull-ups

5 handstand push-ups

10 one-legged squats, alternating

15 pull-ups 

November Highlights

12/6 Day#32

Warm up 

MB leg relay

In seated position pass the MB from first to last person in line without dropping the ball. NO HANDS. Penalty for dropping the ball is 3 TEAM burpees. Once the ball reaches the back, the last person runs to the front and becomes first. The first TEAM through wins.

Skill

OH walking lunges

WOD

Blaze!

3 rounds for time:

50m prowler push w/50# m/90#

20m OH walking lunge w/25# m/45# plate

*7 minute time cap

GoFit

Warm up 

MB leg relay

In seated position pass the MB from first to last person in line without dropping the ball. NO HANDS. Penalty for dropping the ball is 3 TEAM burpees. Once the ball reaches the back, the last person runs to the front and becomes first. The first TEAM through wins.

Skill

Wall ball shots

WOD

5x

20:40

-Wall ball shots

-Prowler

-KBS

-Prowler

12/5 Day#31

Snatch Warm up 

Banded over head shoulder circles + external rotation
5x
Bar on back press force the extension
OHS with a 3 second pause
Drop snatch

Snatch technique
Power snatch
Power snatch + OHS
Drop snatch
Full snatch

Skill
Weighted dips

WOD

A- 5x 1

Weighted dips

B- For time:

12 Power snatches 

50m plate shuttle

10 Power snatches

50m plate shuttle

8 Power snatches

50m plate shuttle

(W/105# & 25# plate M/155# & 45# plate)

*7 minute time cap*

12/4 Day#30

Warm up 

Gymnastic holds

600m run

Hold the following positions

-Tuck

-Pike

-Hollow

-Straddle

Skill

Muscle ups

Partner WOD

25 minute tag

75m shuttle sprint

3 muscle ups

9 burpees to cross bar

20m hand walk

30 double unders

GoFit

Warm up 

Gymnastic holds

600m run

Hold the following positions

-Tuck

-Pike

-Hollow

-Straddle

Skill

Movement standards

WOD

8x

20:20

-Mountain climbers

-Dips

-Ski for calories
-Leg lifts

12/3 Day#29

Warm up 

Barbell complex #1

Deadlift/ Hang power clean/ Front squat/ Press/ Thruster

Skill 

Barbell complex

WOD

Barbell ladder

20 minute AMRAP

5 deadlifts

4 hang power cleans

3 power jerks

(w/110# m/165#)

*Complex can NOT be broken

12/2 Day#28 Motivational Sunday

Who are you doing it for?

Nobody wants to feel like the odd person out. We don't like unnecessary added attention, and we do not want the choices we make to be mocked or questioned. When you choose to eat healthy or go to the gym regularly or sleep 8 hours a night, sometimes, we have to be prepared for all of those things to happen. The actions or words of those around us are constantly pulling us back towards our old habits. A common scenario that we all struggle with is the workplace lunch. You are sitting around a group of people that you work with in a lunchroom and they see exactly what you are eating. Something as simple as "Wow, you are a healthy eater," or "Are you sure you don't want a cookie" (for the third time) can be intimidating to anyone. Not to mention lunches out with coworkers. Maybe we shy away from complicated orders that may fit within our eating plans, so others do not comment on it. Even if the comment is neutral, it still brings attention to what we are doing. Around the holidays is a particularly harder time to do this. We are bombarded by overindulgence everyone, and are expected to take part. Our health journey is very private and personal to us and it is ok to want to keep it as such. However, you want to be prepared for those challenges. Remember, when people comment or ask, it is because they want to understand. Don't let the fear of what others may think affect you staying on track. You made a choice to make a change, and you picked a challenging time to do it. So, bring your lunch to work, bring a healthy dish to a party, eat raw veggies off of the veggie tray, say no to the cookies, if that is what you want to do this holiday season, or at any time. These steps you are taking are for YOU,  not anyone else. Ivette Johnsen Nutrition Coach Healthy Steps Nutrition

3 Reasons Why You Should Eliminate Rest Days

Chasing better gains and faster fat loss? Jim Stoppani, Ph.D., explains why ditching your rest days may improve your chance of better gains, and better health.

Jim Stoppani, Ph.D.

May 07, 2018 •  1 min read

Sponsored By:

I'm a firm believer of whole-body training, and when it comes to better results, I believe it's important to train seven days a week.

Now, there's no reason to worry about overtraining, because the human body is designed to work every day without rest. With the right full-body training program, you can safely work your entire body—every day—without injury.

Below are three reasons why I believe eliminating rest days will improve your training results.

Reason 1: Better Fat Burning

Now, it's obvious that the more work you do, the more calories you burn, and therefore the more fat you lose. However, there's another trick resistance training has up its sleeve, and that's activating metabolic genes in muscle fibers.

When you train your muscles daily with weights, you activate these metabolic genes in those muscle fibers each and every day. This keeps those genes turned on and activated, so you end up burning even more fat every single day.

Reason 2: Better Muscle Growth

The research actually shows that with full-body training and training every muscle group each and every day, muscle growth and strength may be improved. This goes back to that same gene activation in the muscle fibers.

Activating genes involved in muscle growth and synthesis each and every day through resistance training keeps those processes of protein synthesis turned on, which can lead to greater gains in both muscle size and strength. By never taking a day off, those synthesizing processes stay turned on.

Reason 3: Better Overall Health

Once again, the key to better overall health may lie in daily gene activation through exercise. Those genes that are involved in metabolism are also involved in health outcomes. Activating those metabolic genes each and every day through daily training may help promote longevity, while lowering the risk of diseases such as depression, heart disease, cancer, and type 2 diabetes.

Those are my three reasons why you should eliminate rest days. Check out my Full-Body 5x5s workout for more information on full-body training.

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References

1. Gjevestad, G. O., Holven, K. B., & Ulven, S. M. (2015). Effects of exercise on gene expression of inflammatory markers in human peripheral blood cells: a systematic review. Current Cardiovascular Risk Reports, 9(7), 34.

ABOUT THE AUTHOR

Jim Stoppani, Ph.D.

Jim Stoppani holds a doctorate in exercise physiology from the University of Connecticut and has been the personal nutrition and health consultant to numerous celebrity clients, including...

12/1 Hero Saturday Day#27

Marine Corps Lance Cpl. Kielin Dunn, 19, of Chesapeake, Virginia, died on Feb. 18, 2010, while supporting combat operations in Helmand Province, Afghanistan. Dunn was assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force in Camp Lejeune, North Carolina.

His friends remember him for his passion and enthusiasm, which extended to athletic activities such as CrossFit and break dancing.

He is survived by his parents, Terri Dunn Campbell and Gary Campbell; sister, Nicole Campbell; and brother, Jonathan Campbell.

The Ring Warm up

Tabata jump rope x 8

-Ring swings (Arch and hollow)

-TTR

-Hips to rings

-Tuck to inversion/ skin the cat

-Pike to inversion/ skin the cat

-Fly away dismount (skin the cat dismount)

-Strict muscle up (spot if needed)/ support/ L-sit

-Shoulder stand/ L-support or straddle support

-Pike or tuck to inversion/ back lever attempt (scale with one leg)/ inversion

-Front Lever attempt (scale with one leg)

Skill

Muscle ups

WOD

Dunn

Complete as many rounds as possible in 19 minutes of:

3 muscle-ups

1 shuttle sprint, 5 yards, 10 yards, 15 yards

6 burpee box jump-overs, 20-in. box

On the burpees, jump over the box without touching it.