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Our Blog - Shifted Fitness & Performance

6.17.17

PERFORMANCE
In teams of three, alternate rounds to complete 10 rounds each for time of:
3  Front Squats (155/105lbs)
6 Burpees Over the Barbell
12 Kettlebell Swings (32/24kg)
FITNESS
In teams of three, alternate rounds to complete 10 rounds each for time of:
6 Burpees
9 Goblet Squats (heavy)
12 Kettlebell Swings (heavy)

 

6.16.17

FITNESS & PERFORMANCE

In teams of two, partners alternate to complete five sets each of:
500 Meter Row
10 Dumbbell Man-Makers

Man-Makers = Row left, Push-Up, Row right, Power Clean, Push Press

Member of the Month – Alex Gutierrez

alex

 

Q: How long have you been doing CrossFit?

A: “Since January of this year.”

Q: How did you feel after your first CrossFit workout?

A: “I felt exhausted and it was incredibly hard, but at the same time, I felt really good!”

Q: Favorite workout or movement & least favorite?

A: “My favorite movement would have to be Back Squat, and my least favorite movement is pull-ups!”

Q: How has Shifted positively affected you inside and outside of the gym?

A: “Being a member at Shifted has made me feel healthy and in shape.  Makes me feel better in all areas of my life and makes my job a lot easier because I have to move things every day.  I have also lost 17lbs since joining.”

Q: Goals for this year?

A: “My goal for this year is to get a ring and bar muscle up and also to improve every single day.”

Q: Something no one at the gym knows about you?

A: “People don’t know that I am actually a really silly person.  I am not as quiet as I may seem at the gym.”

Q: Favorite Food?

A: “Chicken wings and pizza”

Q: Drink of choice?

A: “Sapporo”

Q: One thing you can’t live without?

A: “My family”

Q: Advice to someone thinking about trying CrossFit?

A: “Just try your best!  If you don’t push yourself to your limits, you will never know what you are capable of.”

Group Class


Shifted Fitness & Performance – Group Class

Performance

Five Sets

Hang Snatch + Snatch

Rest 20 Seconds

Box Jumps (1.1.1.1.1)

Tall Box Jumps

Rest 5 seconds between jumps

Rest 2 min between rounds

Fitness

Four Sets:

Dumbbell Bench Press (10 Reps)

Kettlebell Swing (20 Reps)

Single Arm Dumbbell Rows (10 Reps)

Performance

Metcon (Time)

Three rounds for time of:

400 Meter Run

15 Overhead Squats (135/95 lbs)

Fitness

Metcon (5 Rounds for time)

Five sets of:

10 Dumbbell Push Presses

10 Box Step-Ups with Dumbbells

Rest 60 seconds

6.14.17

PERFORMANCE
A.
Eight sets of:
Back Squat x 3 reps @ 32X1 @75-80%
Rest 2 minutes
(These sets should all be heavy. Use rest time to stretch and mobilize your upper body.)

B.
Complete as many rounds and reps as possible in 10 minutes of:
3 Thrusters (135/95 lbs)
6 Pull-Ups
12 Kettlebell Swings (32/24 kg)
FITNESS
A.
Four sets of:
Back Squat x 10 reps
Strict Pull-Ups x 8 Reps
Hollow Rocks or Hollow Hold x 30-45 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:
15/10 Calories of Assault Bike
10 Walking Lunges with DB/KB Farmer’s Carry

6.13.17

PERFORMANCE
A.
Six sets of:
Push Press x 3 reps
L-Sit Tuck to Extension 10 reps @ 1212
Rest 2 minutes

B.
Complete rounds of 21, 15, and 9 reps of:
Strict Handstand Push-Ups
Push Press (135/95 lbs)
Push-Ups
FITNESS
A.
Four sets of:
Dumbbell Shoulder Press x 12 reps
Alternating Forward Lunge x 10 reps each leg
Prone Plank Hold x 45 seconds

B.
Three rounds for time of:
Run 400 Meters
40/30 Push-Ups

 

6.12.17

PERFORMANCE
A.
Every 2 Minutes Deadlift (Build to today’s 1-RM
Set 1 – 3 reps
Set 2 – 2 reps
Set 3 – 1 rep
Set 4 – 3 reps
Set 5 – 2 reps
Set 6 – 1 rep
Set 7 – 1 rep

B.
Every minute, on the minute, for 10 minutes:
3 Deadlifts @ 85% of today’s 1-RM
6 Burpees Over the Barbell

C.

Theee Sets:

100-Meter Suitcase Carry + Waiter’s Carry
(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry; switch arms at 50-meters)
90 Second Plank

 
FITNESS
A.
Four sets of:
Romanian Deadlift x 8 reps @ 3011
Russian Step-Ups x 10 reps per leg
Dumbbell Push Press x 10 reps

B.
Every minute, on the minute, for 10 minutes:
6 Russian Kettlebell Swings (heavy)
6 Burpees

C.

Theee Sets:

100-Meter Suitcase Carry + Waiter’s Carry
(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry; switch arms at 50-meters)
90 Second Plank

6.9.17

PERFORMANCE
Partners alternate whole rounds for time and complete four rounds each of:
Row 250 Meters
5 Push Press (155/105lbs)
10 Front Squat
Run 400 Meters

(40 min time cap)
FITNESS
Partners alternate whole rounds for time and complete four rounds each of:
Row 250 Meters
5 Dumbbell Single-Arm Push Press (each arm)
10 Goblet Squats
Run 400 Meters

(40 min time cap)

6.8.17

PERFORMANCE
A.
Four sets of:
Dumbbell Walking Lunges x 20 steps
Rest 90 seconds
Ring Dips x Max Reps @ 2111
(please stick to the tempo prescription)
Rest 90 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Power Cleans (135/95 lbs)
10 Strict Handstand Push-Ups

 

FITNESS
A.
Four sets of:
Dumbbell Walking Lunges x 20 steps
Single-Arm Dumbbell Row x 10 reps each arm
Plank Hold x 45 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Alternating Dumbbell Snatches
20 Push-Ups

6.7.17

Performance

A.
Four sets of:
Shoulder Press x 5 Reps @85+%
Strict Toes to Bar x 10 reps
Rest 90 seconds

B.
In teams of two, partners alternate exercises in order to complete as many rounds as possible in 12 minutes of:
Row 250 Meters
10 Thrusters (75/115)
10 Pull-Ups

 

Fitness

A.
Four sets of:
Shoulder Press x 10 reps
Flutter Kicks x 45 secondS
Bottom’s Up Kettlebell Carry x 50 feet each arm

B.

In teams of two, partners alternate exercises in order to complete as many rounds as possible in 12 minutes of:
Row 250 Meters
10 Dumbbell Thrusters
10 Pull-Ups