Our Blog - Shifted Fitness & Performance

Saturday


Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

Two Parts…

1.) 400m “Last Man Sprints”

2.) Play a Game!

Partner Metcon

Metcon (Time)

IN TEAMS OF 2…

FOR TIME

150 Wall Balls (20/14)

150 Russian KB Swing (70/53)|(53/35)

1 Mile Run

*P1 works while P2 rests, split work as needed. In the run, partners must alternate every 200m.

Optional Cool Down

Metcon (No Measure)

5:00 Mobility/Stretch Session

*Use bands and lacrosse balls to attack areas of concern

Friday

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

3 ROUNDS

100 Meter Run

5 burpee broad jumps

10 Plate Ground to Overhead

15 Glute Bridges

:20 Plank

Metcon

Metcon (Time)

FOR TIME

I. Double DB “Isabel” (35/25)

*Isabel is 30 Snatches for time…

-Rest 3:00-

II. 2 ROUNDS

100m Walking Lunges

100m KB Farmer’s Carry (72/53)

*18 Minute Cap

Metcon

Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP:

2-4-6-8-etc…

Pull-ups

10-10-10-10-etc…

Wall Balls (20/14)

Finisher

Metcon (No Measure)

TABATA

8 Sets, :20 Work / :10 Off

Tabata 1 – Sit-Ups

Tabata 2 – Hollow Hold

Friday


Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 10 MINUTES

8/8 Single Arm KB Thruster

:30 Goblet Squat Hold

8/8 Plank Lateral Crawl

8/8 KB Bent Over Row

Metcon

Metcon (5 Rounds for reps)

TABATA

8 SETS, :20 WORK / :10 REST

Tabata 1 – Plate Ground to OH (45/35)|(35/25)

Tabata 2 – Box Jump (20″)

Tabata 3 – Bottom 2 Bottom Air Squat

Tabata 4 – Bike for Cal

Tabata 5 – DBL KB Front Rack Hold (70/53)|(53/35)

-Rest 1:00 b/t Tabatas-

Finisher

Metcon (No Measure)

RUMP PUMP

2 SETS

10 KB Split Squat (L leg forward)

10 KB Split Squat (R leg forward)

10 KB Romanian Deadlift

Thursday

Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

EMOM x 8 MINUTES

MIN 1: Up Downs / Air Squats / V-ups / Burpees

MIN 2: Single Unders /High Jump Singles /Single, Single, Double / Double Unders

Strength

Metcon (Weight)

CLEAN COMPLEX

E2MOM x 10 MINUTES…

1 Squat Clean + 2 Front Squats

*Start moderate and progress every set to heaviest set of complex.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

2 Squat Clean (225/155)|(165/115)

20 Double Unders

10 Toes 2 Bar

Thursday

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

2-3 ROUNDS

100ft Side Shuffle

100ft High Knees

100ft Butt Kickers

100ft Bear Crawl

10 Step-ups on Box

Metcon

Metcon (6 Rounds for time)

EVERY 3:00 FOR 6 SETS

200m Run

20 Russian KB Swing (53/35)

20 KB Goblet Box Step-Ups

Natural vs Synthetic Nutrients

img_0523

 

Often, the best way to start consuming the necessary vitamins, minerals, antioxidants, and other nutrients is from whole foods in your diet. However, what happens when you cannot get sufficient levels through what you eat? If you are like most people, you turn to dietary supplements. From there, you can choose to purchase synthetic nutrients or natural ones derived from whole foods.

 
Here’s the difference between natural and synthetic nutrients:
-Natural nutrients: These are obtained from whole food sources in the diet.
-Synthetic nutrients: Also referred to as isolated nutrients, these are usually made artificially, in an industrial process.

The majority of supplements available on the market today are made artificially. They can be taken in pill, capsule, tablet, powder or liquid form, and are made to mimic the way natural nutrients act in our bodies.

To figure out if your supplement is synthetic or natural, check the label. Natural supplements usually list food sources or are labeled as 100% plant or animal-based, organic and/or non-gmo in a dehydrated form.

Wednesday

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

100m run

5 Jumping Air Squats

10 Samson Lunge Stretches

20 Mountain Climbers

Metcon

“Death Row” (AMRAP – Reps)

EMOM x 20 MINUTES

MIN 1 — 20 Cal Row

MIN 2 — 15 Burpees

* Scale to something that will have you finishing in :50 each minute
This is a repeat from February 6th, check your score.

Finisher

Metcon (No Measure)

BEACH BODY ABS

3 SETS

10 Pike-Ups on Rower

30 Russian Twists

-Rest as needed b/t Sets-

Delightfully Baked Apples

image1

 

Ingredients

* 2 large apples, halved
* 2 tbsp butter, melted
* 2 tbsp bowl sugar, unpacked
* 2 tbsp all purpose or gluten free flour
* 4 tbsp quick oats
* pinch of cinnamon

Directions:

  1. Preheat oven to 350 degrees F
  2. Cut apples in half and remove core and seeds with a small paring knife or spoon
  3. In a bowl, combine butter, brown sugar, flour, oats, and cinnamon. Soon on top of apple halves and sprinkle with more cinnamon.
  4. Put on a cookie sheet and bake for 30 minutes.
  5. Serve warm with a scoop of ice cream if desired.

Tuesday

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

2:00 Bike (:30 EZ/ :30 Hard for 2:00)

2 ROUNDS

5/5 Single Arm Ring Row

10 Air Squats

5/5 Single Arm DB Strict Press

Metcon

Metcon (4 Rounds for reps)

TABATA

8 SETS, :20 WORK / :10 REST

Tabata 1 – Bike for Cal

Tabata 2 – Ring Row

Tabata 3 – Jumping Air Squat

Tabata 4 – DB Strict Press (30/15)
There will be four spaces for scoring. In the first score your total bike calories for all 8 rounds, in the second score your total ring rows for all 8 rounds, etc…

Metcon

Begin at 20:00 Mark

Metcon (4 Rounds for reps)

3:00 STATIONS, 1:00 REST BETWEEN STATIONS

STATION 1

Max Lunges

STATION 2

Max Wall Sit – every break 3 burpees

STATION 3

Max Calorie Row

STATION 4

Max Plank Push-ups
*Score total reps. Wall Sit is worth 30 Reps – subtract your burpee penalty from your total reps.

Monday


Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

5 Walkouts

10 PVC Pass Throughs

10 Sots Presses with the PVC

10 Cossack Squats

Then…

EXTENDED WARM-UP

EMOM x 9 MINUTES

MIN 1 – 10 BB Good Mornings + Air Squats in remaining time

MIN 2 – 7 Yoga Push-ups + Plank for remaining time

MIN 3 – 10 Kipping Swings + Supermans in remaining time

MIN 4 – 10 Snatch Grip Deadlifts + Air Squats in remming time

MIN 5 – 7 Up Downs + Plank in remaining time

MIN 6 – 5 Jumping Pull-ups + Superman in remaining time

MIN 7 – 7 Power Snatches + Air Squats in remaining time

MIN 8 – 5 Burpees + Plank in remaining time

MIN 9 – 5 Kipping Pull-ups + Superman in remaining time

Metcon

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 95lb/65lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

Finisher

Metcon (No Measure)

SUNS OUT, GUNS OUT

3 SETS

20 Empty Barbell 1/2 Curl*

20 Empty Barbell Skull Crusher

*Taken from ½ curl to shoulder