Tuesday 3/13/2018

Outcast CrossFit – CrossFit

Warm-up (No Measure)

Run 200m

Ski erg 100m

12 tabata rds

5 burpees

thrusters (Bar)

Ring rows

Kettle bell swings

20 Seconds

Jumping Jacks

Active Spidermans

Active Samson

Push-up to Down Dog

Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

Pigeon pose – 30 sec each Leg

Calf stretch – 30 sec each leg

Hamstring stretch on wall 30 seconds

10 Banded good mornings

Core

4×8 ab roller

Teaching

Abmat Sit-ups-Butt Down

Double Unders & Deadlifts

Dollar Bills

Deadlift Movement Prep

5 Hip Hinges (hip to knee)

Weightlifting

Deadlift (1×3 @ 60%)

Deadlift (1×3 @ 65%)

Deadlift (1×3 @ 70%)

Deadlift (1×3 @ 75%)

Deadlift (1×3 @ 80%)

Metcon

Under Pressure (Time)

For Time:

100-80-60-40-20: Double Unders

50-40-30-20-10: AbMat Sit-Ups

25-20-15-10-5: Deadlifts (155/105)

Cool down

Assault Bike or AirDyne – 5 minutes

FR- Low back /quads

LB- shoulders

Monday 3/12/2018

Outcast CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

100m ski erg

10 cal bike

12 Tabata Rounds

Hang from bar

10 Hang squat cleans

5 burpees

5 Push press

:30 Seconds

Active Spidermans

Active Samson

Push-up to Down Dog

5 Good Mornings

5 Back Squats

5 Strict press

5 Front Squats

Mobility

Pigeon pose- :30 sec each side

Childs Pose on Medicine Ball – :30 Seconds

Ankle stretch– :30 Seconds

Front rack stretch-: 30 seconds

Teaching

Push press – shallow dip/

Dip straight up and down

Weightlifting

Push Press (1×3@60% )

Push Press (1×3 @70%)

Push Press (1×3 @75%)

Push Press (1×2 @80%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

200m Run

30 Air Squats

200m run

15 Push Press 95/65

Cool down

Assault Bike or AirDyne – 5 minutes

FR- Low back /quads

LB- shoulders

Sunday 3/11/2018

Outcast CrossFit – CrossFit

Warm-up (No Measure)

400M Run

12 tabata rds

Burpees

Push Press – Bar

Hang Clean – Bar

Ring Rows

:30 Seconds

Active Samson

Active Spidermans

Down Dog – Alt Calf Stretch

Barbell Warmup

5 Good Mornings

5 Elbow Rotations

5 Back Squats

5 Dead Lifts

Core

5 Tabata rds

Plank Holds

Mobility

Front Rack Stretch – 30 sec

Banded Distraction – 30 sec each

Seated Hamstrings Stretch – 30 sec each side

Seated Leg Crossover Side Stretch – 30 sec each side

Weightlifting

Metcon (AMRAP – Reps)

Complete 5 Rounds of :

400M Run

3 Rope Climbs

Max Power Clean & Jerk 135/95

(must be a touch and go)

Score is total max PC&J for all 5 rounds

Metcon

Cool down

Assault Bike or AirDyne – 5 minutes

FR- Low back /quads

LB- shoulders

Saturday 3/10/2018

Outcast CrossFit – CrossFit

Warm-up (No Measure)

15 cal AB

100m ski erg

12 tabata rds

15 Double unders

5 Ring rows

5 Hang power clean

5 Kettle bells

Teaching

Weightlifting

Warm up to workout wright

Metcon

Metcon (Time)

10 min cap:

40 Thrusters 95/65

30 Burpee Box Jumps 24/20

20 Bar Muscle-ups

Metcon (Time)

Start at 12: (8 min Cap)

50 Power Cleans 155/105

Metcon (Time)

Start at 22:

100 Sit-ups

800m run

Cool down

Assault Bike or AirDyne – 5 minutes

FR- Low back /quads

LB- shoulders

Friday 3/9/2018

Outcast CrossFit – CrossFit

Warm-up (No Measure)

Ski erg 100m

bike 10 cals

12 Tabata rds

double unders

Dislocates

Med ball cleans

Ring rows

20 seconds

Knuckle Drags

Active Spidermans

Side Lunge

Active Samson

Mobility

PVC Pass Throughs – :30 Seconds

Mini-Band PVC Overhead Squats – :30 Seconds

PVC Rack stretch :30 sec

Teaching

Dumbbell Snatch-Elbow By Ear

Double Unders- Box

Muscle Ups – Legs Long, Toes Tight

Weightlifting

Overhead Squat (5×3 IWES )

Metcon

Crossfit Games Open 18.3 (Ages 16-54) (Time)

2 rounds for time of:

100 double-unders

20 overhead squats 115/80 lb

100 double-unders

12 ring muscle-ups

100 double-unders

20 dumbbell snatches 50/35 lb

100 double-unders

12 bar muscle-ups

Time cap: 14 minutes

Crossfit Games Open 18.3 Scaled (Ages 16-54) (Time)

2 rounds for time of:

100 single-unders

20 overhead squats 45/35 lb

100 single-unders

12 chin-over-bar pull-ups

100 single-unders

20 dumbbell snatches 35/20 lb

100 single-unders

12 chin-over-bar pull-ups

Time cap: 14 minutes

Cool down

Assault Bike or AirDyne – 5 minutes

FR- Low back /quads

LB- shoulders

Thursday 3/8/2018

Outcast CrossFit – CrossFit

Warm-up (No Measure)

Ski 100m

AB 10 cal

12 Tabata rds

Dislocates

10 walking lunges

5 burpees

double unders

:30 Seconds

Down Dog to Up Dog

Active Spidermans

Active Samson

Knuckle Drags

Air Squats

Mobility

Ankle Stretch – :30 Seconds Each Side

Pigeon Pose – :30 Seconds Each Side

Childs pose -:30 seconds each side

Calf stretch–:30 seconds each side

Banded dislocates -:30 seconds

shoulder distraction -:30 seconds each side

Teaching

Sledge hammers

KB push press

Weightlifting

Front Rack Lunge (4×8 Front rack lunge steps IWES)

Metcon

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP

In teams of 2

100 sledge hammers

80 Kb Push press 55/35

600m run (50M=1 rep)

40 OHWL

20M sled push (heavy)

(5m=1 rep)

Cool down

Assault Bike or AirDyne – 5 minutes

FR- Low back /quads

LB- shoulders

Wednesday 3/7/2018

Outcast CrossFit – CrossFit

Warm-up (No Measure)

100m ski erg

10 cal bike

12 tabata rds

dislocates

shuttle run

Jump squat

shuttle run

:20 Seconds

Active Samson

Active Spidermans

Push-up to Down Dog

chest stretch

(wide grip)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Core

4 Tabata rds

7 V-ups

Mobility

Wrist Stretch – 30 sec

Front Rack Stretch –30 sec

Couch stretch :30 sec each side

PVC rack stretch 30 sec

BBB

Teaching

Squat Snatch

Speed Through the Middle

Brush the Bar

Burgener Warmup

Down and Up


Elbows High and Outside 


Muscle Snatch

Snatch Lands 


Snatch Drops 


3 Snatch Grip Deadlifts (Pausing at each position)

2 High Hang Power Snatches

2 Hang Power Snatches

2 Power Snatches

1 High Hang Squat Snatch

2 Hang Squat Snatch

3 Squat Snatch

Weightlifting

3 positon snatch (5 sets IWES)

Pockets/above knee/floor

Metcon

Sunny Side (2 Rounds for reps)

AMRAP 5

Buy In: 200M run

AMRAP in Time Remaining:

3 Squat Snatches (115/80)

6 Lateral Barbell Burpees

AMRAP 5

Buy In: 200m

AMRAP in Time Remaining:

3 Squat Snatches (115/80)

6 Lateral Barbell Burpees
Rest 5 min between AMRAP’s

Cool down

Assault Bike or AirDyne – 5 minutes

FR- Low back /quads

LB- shoulders

Tuesday 3/6/2018

Outcast CrossFit – CrossFit

Warm-up (No Measure)

Run 200m

Ski erg 100m

12 tabata rds

5 burpees

thrusters (Bar)

Ring rows

Kettle bell swings

20 Seconds

Jumping Jacks

Active Spidermans

Active Samson

Push-up to Down Dog

Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

Couch Stretch – 30 sec Each Leg

Childs Pose on Medicine Ball – 30 sec

Squat Hold – 30 sec

BBB

Core

5×6 ab roller

Teaching

Wallballs -Control, Not Crash

Movement Prep

5 Front Squats

5 Push Press

5 Wall Balls (2 Second Controlled Down)

Double Unders- Height

Weightlifting

Back Squat (1×3 @ 50%)

Back Squat (1×3 @ 60%)

Back Squat (1×3 @ 65%)

Back Squat (1×3 @ 70%)

Back Squat (1×3 @ 75%)

Back Squat (1×3 @ 80%)

Back Squat (1×2 @ 85%)

Back Squat (1×2 @ 90%)

Metcon

Whip Lash (5 Rounds for reps)

5 Rounds:

1:00 10 (10m shuttle runs)

1:00 Wallballs (20/14)

1:00 Double Unders

1:00 Rest

Cool down

Assault Bike or AirDyne – 5 minutes

FR- Low back /quads

LB- shoulders

Monday 3/5/2018

Outcast CrossFit – CrossFit

Warm-up (No Measure)

100m ski erg

10 cal bike

12 Tabata Rounds

Hang from bar

10 Med ball cleans

5 burpees

5 SDHP (bar)

:20 Seconds

Active Spidermans

Active Samson

Push-up to Down Dog

5 Good Mornings

5 Back Squats

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

Pigeon pose- :30 sec each side

Childs Pose on Medicine Ball – :30 Seconds

Ankle stretch– :30 Seconds

Teaching

Row-Cadence/Pace

Vertical Forearms (For Hand Release Push-ups

Establish Top/Bottom Position

3 Push-ups

3 Hand Release Push-ups

Weightlifting

Push press + push jerk (1×3@60% )

Push press + push jerk (1×3 @70%)

Push press + push jerk (1×3 @75%)

Push press + push jerk (1×1 @80%)

Metcon

Copycat (AMRAP – Rounds and Reps)

AMRAP 20:

3 Kettlebell Swings (53/35)

3 Hand-Release Pushups

3 Calorie Row

Add (3) Repetitions Each Round

Cool down

Assault Bike or AirDyne – 5 minutes

FR- Low back /quads

LB- shoulders

5 Reasons to get STRONG

Fitness trends come and go and most fall to the wayside for good reason.

Most programs fail to produce consistent results. It’s a wonder why so many folks stray away from what is tried and true when it comes to exercise programs?

“The rule is: the basics are the basic, and you can’t beat the basics.” -Charles Poliquin

Despite what your goals may be, every individual can benefit from physical resistance training. Not only that, but the health benefits extend far beyond your short term fitness goals. Regardless of why you train, let’s take a look at some of the reasons you should incorporate strength training into your fitness regimen.

1. Training for strength produces results.

Whatever your goals, muscle will help you get there. Some companies in the fitness industry has made a fortune around buzzwords like “tone”, “lift”, and “sculpt.” The problem is there’s no way to measure those loose terms. If you want to change your body composition there is only the ability to gain or lose muscle while simultaneously gaining or losing fat. If you are looking for the most efficient way to do make a change then strength training is your best option.

Strength training, or physical resistance training, can be defined as a type of physical exercise specializing in the use of resistance to induce muscular contraction which builds the strength, anaerobic endurance, and size of skeletal muscles. When you gain muscle you increase your bodies basal metabolism (the amount of calories you burn each day before factoring in physical activity). It’s kind of like putting a bigger engine in a car. The car is capable of moving faster or pulling a heavier load (more muscle), but it also uses more fuel (fat) whether it’s cruising down the freeway or idling in the driveway. Strength training helps us “tone” through this muscle gain/fat loss trade.

2. “You can’t manage what you can’t measure.” -Peter Drucker

Training for strength provides a clear path for success. You can set training goals that are specific, measurable, and produce desired outcomes. A good coach will help you design a plan towards these goals with checkpoints along the way. Your strength training program is a road map to success with clear directions. Sets, reps, and weights lifted safely through the full range of motion are the signals that you’re on track. Many people find that a more detailed plan helps them stay motivated as they experience progress.

3. Age gracefully with more muscle mass.

As we get older strength training is one of the most important things we can do for our health. Physical independence is a key factor in a great quality of life.

A comprehensive study of strength training has been proven to:

  • Improve motor function
  • Lower resting heart rate
  • Increase stamina
  • Prevent sarcopenia (age related muscle loss)
  • Improve bone mineral density
  • Prevent and help rehab injuries

Functional strength training will be an asset in daily life too. From picking up grandchildren or bags of groceries to climbing stairs with confidence.

4. You’ll experience epic brain gains.

Did you know that lifting weights can strengthen your brain just as much as it does your body?
Dr. Yorgi Mavros from the University of Sydney has found that high‐intensity physical resistance training (PRT) results in significant improvements in cognitive function, muscle strength, and aerobic capacity in older adults with mild cognitive impairment. Adults who followed a resistance training routine in addition to cognitive training performed significantly better than control groups on a series of mental tests. A couple key factors to note:

The participants exercised 2x/ week working to at least 80% of their peak strength.
The benefits lasted one year after the exercise prescription had ended.

What does that mean? According to Yorgi, “The stronger people became, the greater the benefit for their brain.” Let that sink in for a minute. You actually grow your brain by training to become stronger! It makes me wonder if Einstein developed his Theory of Relativity in between heavy sets of back squats…

5. Strong moms have healthy babies.

During pregnancy, the question always arises of what does fitness look like for this stage of life? With so much on the line, it’s important to consult with a doctor before beginning any fitness routine. Luckily, there is a tremendous amount to be gained by incorporating a strength training routine under normal circumstances. Resistance training can help alleviate symptoms and improve health outcomes for the mother and child. According to the Mayo Clinic, women who follow a consistent strength training routine during pregnancy can experience:

  • Reduce backaches, constipation, bloating and swelling
  • Boosted mood and energy levels
  • Better sleep
  • Prevent excess weight gain
  • Maintain levels of muscle strength and endurance
  • Reduced incidence of gestational diabetes

Not only that but women who train during pregnancy report enhanced body image and better psychological well-being!

We would love to help you live a healthy strong life. Schedule a Free Consult to learn more.