The 2017 Reebok CrossFit Games are here! They will be running from Thursday, August 3 through Sunday, August 6th. This is your chance to see CrossFit as a sport at its most competitive level with both individual (from teens to masters) and team competition.

The Games are a playing field where the fittest athletes are given a chance to distinguish themselves through consistently exceptional performances. In a single weekend, the CrossFit Games test athletes’ capabilities across broad time and modal domains. A wide variety of different events are intentionally included. In the past, these have ranged from dusty hill sprints to sandbag carries to ocean swims and endurance events. Every year there is a new surprise.

How can you watch The Games? Check out both online and television options HERE.

Monday 7/31

A) E2MOM X 4 sets:

– 5 back squats @ 80ish%

B) EMOM x 3-4 sets:

Station 1: 15/12 cal row

Station 2: 20 double unders + 5-10 pull-ups

Station 3: 5 burpees over the barbell + 5 thrusters (135/95)

Station 4: rest

Rx+ perform 20/15 cal row, CTB pull-ups and 155/105# thrusters.

Tuesday 8/1

A) E2MOM x 3 sets:

– 2 x clean w/ 2 sec pause at knee + clean@ 65-75%

+

E2MOM x 6 sets:

– clean @ 80-95+%

*Build to a single heavy rep.

B) Every 3 min x 4-6 sets:

– 200m run

– 5 power cleans @ 65-75% of A

– 7 box jump overs (24/20”)

– 9 toes to bar

Wednesday 8/2

A) E2MOM x 3 sets:

– 2 power snatch + 1 overhead squat @ 60-70%

+

E2MOM x 6 sets:

– 1 snatch 75-95+%

B) E2MOM x 5 sets:

– 5-4-3-2-1 push press

*Build to a heavy single rep.

C) 3 sets for quality:

– 6-8 BB good mornings @ 20X1

– 20 single leg cross-over T2B

– 30-60 sec side plank per side

Thursday 8/3

A) Gymnastic warm-up

EMOM x 3 sets

Station 1 –

• Level III: 30-50ft handstand walk
• Level II: 20 HS nose and toes shoulder touches
• Level I: 2-3 wall walks (stay hollow)

Station 2 –

• Level III: 1-6 bar muscle ups
• LeveI lI: 6-10 kipping pull-ups practicing efficiency (regular or butterfly)
• Level I: 10-12 kips on pull-up bar focusing on lat engagement

Station 3 –  

• All levels: 45 sec double unders or DU practice

B) Every 6-8 minutes x 4 sets at 95-100% pace:

– 500m row

– 10 DB man makers (50/30+)

Friday 8/4

A) E3MOM x 5 sets:

– deadlift

Set 1 – 8 reps @ 50%

Set 2 – 6 reps @ 60%

Set 3 – 4 reps @ 70%

Set 4 – 2 reps @ 80%

Set 5 – 2 reps @ 90%

*After every set perform: 10 DB bench press

B) 3 sets for quality:

– 3-5 atlas stone ground to box (40-48” tall)

– Max effort strict dips (accumulate at least 10 reps)

– 10/side single arm DB cross body RDL

C) 3 sets:

– 1 lap banded partner sprints (AFAP)

*All out. Use black band.

Saturday 8/5

8am Masters

9am CrossFit

10am Barbell

11am Intro to CrossFit

Sunday 8/6

8am Endurance

TBD Open Gym

Nutrition and Wellness Program Week 12

Time to take a progress photo of yourself!  

Start thinking outside of “the box”, CrossFit sets us up to be able to do many activities.  Get out there and try something new!  You have made it through 12 weeks of working towards being healthier and bettering yourself.  It’s time for a treat yourself moment.  Remember that we want to think of food as fuel but that doesn’t mean you have to be 100% compliant 100% of the time.  Enjoy life!  We do however want you to get away from thinking of food as a constant reward,  “Well I worked out today so that means I can eat this entire pizza.”  If you think that way every time you exercise and eat, you won’t be fueling your body well, you won’t feel well and it will make it tough on you to meet your goals.

Treat yourself:  go eat something you really want or have been craving;  go get a massage or have some body work done (acupuncture, cupping, graston) and give back to the body you use, abuse, and ask to do such demanding work from each day. Get something for yourself. Go buy yourself that Lululemon tank top you have had your eye on, a new pair of shoes for work maybe or something new for your house or car. Plan a trip or activity (have a staycation from work, plan a trip to somewhere you’ve never been like a hiking trip to the Ozarks, go kayaking at White Rock Lake, go hiking in Cedar Hill, sky diving, rollerblading…).  

Monday 7/24

A) Every 2 minutes x 3 sets

–  6 back squats @ 75-80%

*Try 5% heavier than last week.

B) Every 6 min x 3-4 sets @ 80-90% pace:

– 400m run

– 15 box jump overs

– 12 toes to bar

– 9 thrusters (115/75, 95/65)

*RX+ scale up to 135/95.

*Keep times the same.

Tuesday 7/25

A) E2MOM x 3 sets:

– power clean + hang clean@ 60-70%

+

E2MOM x 5 sets:

– clean @ 75-90+%

B) E2MOM x 3-4 sets each:

Station 1: 12/9 cal row + 10 burpees over rower

Station 2: 8 CTB pull-ups + 8 ground to overhead (115/75, 95/65)

RX+ scale up to:

Station 1: 15/12 cal row + 10 burpees over rower

Station 2: 3-5 muscle-ups + 8 ground to overhead (135/95)

Wednesday 7/26

A) E2MOM x 3 sets:

– 3 high hang snatch 55-65%

+

E2MOM x 3 sets:

– 1 hang snatch + 2 snatch 70-80%

+

E2MOM x 3 sets:

– 1 snatch pull + 1 snatch 85-90+%

*Try and build heavier than last week.

B) E2MOM x 5 sets:

– 3 push press

*Start at last week’s heaviest set of 4.

C) 3 sets for quality:

– 8 KB windmill / side

– 6-10 L-sit tuck to extensions (2-3 sec in tuck and extension positions)

– 20 DB hip extensions

Thursday 7/27

1. A) Gymnastic warm-up

EMOM x 3 sets

Station 1 –

• Level III: 45 sec of kick up to handstand balance
• Level II: 20 HS nose and toes shoulder touches
• Level I: 2-3 wall walks (stay hollow)

Station 2 –

• Level III: max effort UP muscle ups + 1 extra rep (accumulate at least 2-3)

• Level I & II: 6 kips on rings (w/ false grip) + 3 low ring turnovers (with band or feet assist)

Station 3 –  

• All levels: 45 sec double unders or DU practice

B) Every 7 minutes x 4 sets at 95-100% pace:

– 30/24 cal row

– 25 KB swings (heavy)

– 20 burpees

Friday 7/28

A) “Lynne”

Every 4 minutes x 5 sets:

– Max UB reps bench press (BW/.75xBW)

– Max UB reps pull-ups

*Score is total reps.

*Scale to .75xBW/.5xBW or lower if needed.

*Take 5 minutes per set if you are getting big numbers.

B) 3 sets for efficiency:

–  8/side x SA KB overhead reverse lunges (AHAP)

– 10-15 bent over reverse flys @ 2111

– 15-20 seated banded hamstring curls

Saturday 7/29

8am Masters

9am CrossFit

10am Barbell

Sunday 7/30

8am Endurance

TBD Open Gym

Week 11 of our Nutrition & Wellness Program:

This week you will adjust your macros again based on how the last 2 weeks went.  Did you notice any changes, positive or negative, in your body, how you feel or your performance?  The first thing to adjust is your fat intake:

Trying to lose weight: decrease fat macros, increase carbs (total over-all macro number will not change)

Example:  You were eating 100g protein, 100g carbs, 100g fat (300g total).  Let’s adjust to 100g protein, 120g, carb, 80g fat for the next 2 weeks (still 300g total).

Trying to gain weight: add in more fat and carbs (may need to increase total over-all macro numbers)

Example:  You were eating 100g protein, 100g carbs, 100g fat (300g total).  Let’s adjust to 100g protein, 120g carb, 120g fat for the next 2 weeks (340g total).  “Hard gainers” will need to increase all macros at first.  We would suggest going up 20-30g on each macro nutrient to start.

If you are unsure what to do with your numbers, please reach out to your small group coach (or any coach) for advice.  We can problem solve via email or set up a meeting.

Want to get really serious with your macro numbers?  There are a number of companies out there that will design macronutrient templates for all different types of clients (athletes and non-athletes alike).  These templates are usually adjustable to guide you towards certain goals (gain lean muscle mass, decrease body fat, general weight loss).  The most well-known and widely used company is Renaissance Periodization.  Adaptive Nutrition is a local company in Dallas that does the same thing.  Many meal prep companies offer a service similar to this as well, Snap Kitchen does for instance.

Are you foam rolling 5 days a week?

Where do you stand with the goal you set for yourself at the gym?  

Monday 7/17

A) EMOM x 5 sets:

– 1 x front squat @ 60-80%

+

E2MOM x 4-5 sets:

– 1 x front squat @ 85, 90, 95, 95+, 95+%

*Build to a heavy rep.

B) Every 2 minutes x 3 sets

–  7 back squats @ 70-75%

*Try 5% heavier than last week.

C) EMOM x 8 minutes:

– 8 alternating heavy DB snatches (75/50, 50/35, 35/25)

– max effort double unders in remaining time

*Score is total number of DUs

Tuesday 7/18

A) E2MOM x 8 sets

– 1 power clean + 1 hang squat clean

*Start at 65% and build to a heavy set.

B) Every 8 min x 3 sets:

– 20/15 cal row

– 15 burpee box jump overs

– 400m run

Wednesday 7/19

A) E2MOM x 3 sets:

– 3 high hang snatch 55-65%

+

E2MOM x 3 sets:

– 1 high hang snatch + 1 hang snatch 70-80%

+

E2MOM x 3 sets:

– 1 snatch pull + 1 snatch 85-90+%

*Try and build heavier than last week.

B) E2MOM x 5 sets:

– 4 push press

*Start at last week’s heaviest set of 5.

C) 3 sets for quality:

– 6-10 L-sit tuck to extensions (2-3 sec in tuck and extension positions)

– 6 TGUP sit-ups / side (heavy)

– 10 kneeling pallof presses / side

Thursday 7/20

A) Gymnastic warm-up

EMOM x 4 sets

Station 1 –

• Level III: 30-50ft handstand walk
• Level II: 2 HS box walks (1 each direction)
• Level I: 2-3 wall walks (stay hollow)

Station 2 –

• Level III: 3-6 muscle-ups
• Level I&II: 6 kips on high rings + 3 banded MU turnovers

Station 3 –  

• All levels: 45 sec double unders or DU practice

B) Every 7 minutes x 4 sets at 95-100% pace:

– 20/15 cal row

– 1 floor length suicide sprint

– 1 length sled pull (tough sprint)

Friday 7/21

1. A) E3MOM x 5 sets:

– 6-8 seated BB press @ 2111

– 8-10/side bent over DB row

– 20 banded pull-aparts

1. B) 3 sets for quality:

– 30-45 sec/side single arm FLR on low rings

– 10/side DB front foot elevated lunges @ 20X1

– Max effort pronated chin over bar hold (accumulate 20 seconds)

– 1 length hand over hand sled pull (fast and tough)

Saturday 7/22

8am Masters

9am CrossFit

10am Barbell

11am FREE Intro to CrossFit

Sunday 7/23

8am Endurance

Week 10 of the Nutrition & Wellness Program is as follows:

Maintain the alterations you made during week 9 with your macro numbers.  Continue to weigh yourself and pay attention to how you feel day to day, at work, at home and during activity.  Please let your small group coach know if your weight moves more than 6-8lbs in the wrong direction (if you are trying to gain and start losing weight for instance).  

Recovery is a very important aspect to exercise and to using your body.  If you have gone to the gym 6 days in a row, it’s time for a rest day.  You can still get out and be active, we like to call this active recovery, you don’t need to lie on the couch all day and we don’t suggest that you do that.  Go for a walk with a friend or significant other, go for a bike ride, have a day at the pool or go do some yoga.  If you are not sure how to schedule rest days, a good place to start is by doing 3 days in a row of exercise and then one day of rest.  Rest is crucial for proper repair and recovery.  Going through this program you are becoming more and more body aware.  Listen to your body.  If you are feeling sluggish and having a hard time with exercise, it’s probably time for some rest and recovery.

Your wellness goal for the week is to foam roll once a day for 5 days out of the week.  Suggested muscle groups to mobilize on the foam roller: thoracic spine, lumbar spine, glutes, quads, IT band, adductors, calves.

Monday 7/10

A) Every 60 seconds x 8 sets

– 1 front squat

*Start at heaviest 2 reps from last week and build if able.

B) Every 2 minutes x 3 sets

– 8 back squats @ 70%

C) For time:

– 30/24 cal row

– 30 thrusters (95/65)

– 30 burpees over the barbell

Tuesday 7/11

A) E2MOM x 8 sets:

– 1 power clean + jerk

*Jerk can be either push or split.

*Build to a heavy rep.

B) E4MOM x 4 sets @ 80-90%:

– 400m run

– 40 double unders

– 10 hang power cleans (135/95)

Wednesday 7/12

A) E2MOM x 3 sets:

– 3 x high hang snatch @ 50-60%

+

E2MOM x 3 sets:

– 2 x hang snatch @ 65-75%

+

E2MOM x 3 sets:

– 1 x snatch @ 80-90%

*If mobility is an issue, limit movement to a power snatch.

B) E2MOM x 5 sets:

– 5 push press

*Start moderately heavy (60%) and build to a tough set.

C) 3 sets for quality:

– 6-10 strict pull-ups (add weight if needed)

– 6-10 strict handstand push-ups (scale 2/ 6 negatives)

– 10 hollow rocks + 10 V-ups + 10 hollow rocks

Thursday 7/13

A) Every 10 minutes at 80-90% pace x 3-4 sets:

– 500/400m row

– 20 wallballs

– 20 push presses (95/65)

– 20 box jumps – step down

– 50 double unders

R4-5M

*Switch order every set.

*Keep times consistent.

B) For quality:

– 50 banded pull-aparts

– 30 reverse snow angels w/ 2.5lb plates

Friday 7/14

A) E3MOM x 5 sets:

– 5-4-3-2-2 bench press @ 20X1

– 10-12 BB curls @ 20X1

– 10-12 medball supine hamstring curls @ 20X1

*BP should be heavier than last week.

B) 3 sets for quality:

– 1 lap/side suitcase carry (w/ farmers carry handle)

– 20 tricep pull-downs (w/ green band)

– 10/side KB front rack reverse lunges (AHAP)

– 10/side bent over DB rows (AHAP)

Saturday 7/15

8am Masters

9am CrossFit

10am Barbell

11am FREE Intro To CrossFit

Sunday 7/16

8am Endurance

11-2pm Open Gym

Nutrition & Wellness Program: Week 7

During week 7 we want to address how you eat on training days versus rest days.  On days that you workout you will expend and need more energy than the days that you rest from the gym.  You will need to consume more carbohydrates and a little less fat.  On rest days you will need to consume a little bit more fat and you’ll subtract some of your carbohydrate intake.  Start by adding an extra 1-1.5 cups of a complex carb in the meal you eat before you workout and add 1.5-2 cups of a complex carb to the meal you eat after you workout.  On rest days don’t add the extra carbs instead, make sure you have equal fat at each meal.  The fat is what will keep you satiated throughout the day so make sure you have some each time you eat and you won’t need to worry about nutrient timing on your rest days.

Monday 6/19

A) Every 2.5 minutes x 5 sets

– 5-4-3-3-3 front squat @ 32X1

Use heaviest weight from 6/5 and 6/12 on the 5s and 4s respectively.

B) Every 2.5 minutes x 4-6 sets:

– 200m run

– 5 heavy thrusters

Tuesday 6/20

A) 8 minutes to build to today’s max power clean

R3M, then…

B) AMRAP power clean @ 90% of A in 8 minutes

C) 400m farmer’s carry with 53/35 KBs

– Walk don’t run. This is about time under tension.

D) 3 sets for quality:

– 20 hollow rocks

– 12-15 supine medball hamstring curls

Rest as needed

Wednesday 6/21

A) 4 sets for quality:

– 6-8 strict overhead press @ 2111

– R60S

– 8-10 DB bent over row/ side @ 2111

– R60S

– 6-8 DB powell raise / side @ 2111

– R60S

B) 2,000m row tester

*Know the pace you are going to try and keep. Think of it as 4 x 500m. Establish pace and breathing pattern early and hold on as long as you can!

Thursday 6/22

All at 80-90% pace…

AMRAP in 10 min:

– 15 RKB swings (53/35)

– 15 DB anchored sit-ups

– 20 box step-ups

– 50 double unders

*R3M

AMRAP in 10 min:

– 800m run

– 500m row

– 20 burpee box jump overs (24/20”)

– in remaining time: 5 supinated strict pull-ups + 5 strict handstand push-ups

*R3M

AMRAP in 10 min:

– 20/15 cal row

– 10 alternating DB snatches (50/35)

– 15 wallballs (20/14 to 10/9’)

– 10 perfect push-ups

*R3M

Friday 6/23

A) E3MOM x 12 minutes (4 sets):

– 6-8 bench press @ 20X1

– 6-8 wide stance good mornings @ 20X1 (taken off ground)

*BP should start at heaviest set of 8 from last week.

B) 3 rounds for quality:

– 1 lap / arm farmers handle waiters walk

– 25 banded tricep pull-downs @ 1010

– 12 alternating front rack double KB box step up (heavy)

– 6-8 strict toes to bar w/ pause at bottom

Saturday 6/24

8am Masters CF

9am CrossFit

10am Barbell/Open Gym

Sunday 6/25

8am Endurance

TBD Open Gym

Week 6 (half way!) of the Nutrition & Wellness Program is here and we are dropping an important concept… Nutrient Timing!

We want you to move heavy fat consumption away from training time and move more carbohydrate consumption closer to training time.  When your body is under extreme stress or duress like exercise or excursion, it does not metabolize fat well.  Carbohydrates are the first and fastest form of energy your body can utilize.  By adding in nutrient timing you can make your body be more efficient with what you eat.  This gives you more control over your body to reach certain goals you may have: i.e. fat loss, gaining lean muscle mass, increased performance.  

Suggestion: This would be a good week to take a progress photo of yourself, just for you to have to compare now that you are 6 weeks into this progression.  Again, you do not need to share this photo with anyone but you most likely will see small changes you may not see in yourself day to day.

Monday 6/12

A) Every 2.5 minutes x 5 sets

– 4 x front squat @ 32X1

*Stay heavier than weights on 6/5 for each set.

B) Every 6 min x 3 sets @ 90%:

– 400m run

– 10 CTB pull-up

– 8 shoulder to overhead (135/95)

– 6 front rack reverse lunge

– 6 front rack reverse lunge

Tuesday 6/13

A) E2MOM x 20 min (10 sets)

– (squat) clean

Sets 1-4: 55-75%

Sets 5-8: 75-90%

Sets 9-10: 95+%

*Goal is to establish today’s single heavy rep.

B) EMOM x 12-15 min (4-5 sets)

1: 6 deadlifts + 8 burpees over the bar (use 55-60% of 1RM)

2: 12/9 cal row (RX+: 15/12)

3: 10 DB thrusters (50/35, 35/25)

Wednesday 6/14

A) 4 sets for quality:

– 6-8 DB single arm seated Arnold press w/ KB front rack hold / side @ 2111

– R60S

– 6-8 BB row @ 2111

– R60S

– 6-8 KB windmills / side @ 2111

– R60S

B) Every 8 min x 3 sets:

5 min too…

– 1000/800m row at + 3-5 sec above goal 2K pace

– AMRAP in remaining time: muscle-ups (ring or bar)

Scale with 3 pull-ups + 3 ring dips

R3M

Thursday 6/15

All at 80-90% pace…

A) AMRAP in 8 min:

– 15 RKB swings (53/35)

– 15 DB anchored sit-ups

– 30 double unders

*R3M

AMRAP in 8 min:

– 800m run

– 20 burpee box jump overs (24/20”)

– in remaining time: wallballs (20/14)

*R3M

AMRAP in 8 min:

– 20 walking lunges (prisoner style)

– 15/12 cal row

– 10 perfect push-ups

*R3M

AMRAP in 8 min:

– 800m run

– 20 toes to bar

– in remaining time: DB man-makers (50/35)

Friday 6/16

A) E3MOM x 12 minutes (4 sets):

– 8 bench press @ 65-75%

– 8 Romanian deadlift @ 75-80% of max clean

B) 3 rounds for quality:

– seated sled drag face pull x 10 scoots (45/25+ on sled to start)

– 10-15 ring dips @ 2111 (accumulate if needed – stay on tempo)

– 6-8 DB step downs / side @ 30X1 (explode off toes)

– 4-6 dragon flags w/ 4-6 second lower

Saturday 6/17

8am Masters

9am CrossFit

10am Barbell/Open Gym

11am Intro to CrossFit

Sunday 6/18

8am Endurance

TBA Open Gym