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Our Blog - Shifted Fitness & Performance

Monday


Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

3 SETS FOR QUALITY:

200m Jog

10 Alt Single Leg Good Mornings (with light DB)

:10 Hollow Hold

10 DB Thrusters (:01 pause at top)

:10 Hollow Hold

10 Up-Down + Box Tall Step-Up (Jump in rounds 3)

*-9:00 CAP-

Skill

Metcon (No Measure)

EMOM x 8 MINUTES

MIN 1 – 3-5 Tempo Deadlifts (30X1)

MIN 2 – 2 Wall Walks or 5 Strict HSPU

*Building to Workout Weight

Workout

Metcon (3 Rounds for reps)

3 SETS (4:00 ON / 2:00 OFF)

200m Run

20 Box Jump Over (24/20)

20 Wall Balls (20/14)

Max Deadlifts (275/185)|(185/125)

*Score is Deadlifts Each Round

Monday

Shifted Fitness & Performance – Burn

Extended Warm-up

Warm-up (No Measure)

2 ROUNDS

5 Burpees

10 Air Squats

5/5 DB Sumo Deadlift

10 Medicine Ball Push Press (throw to a target)

5/5 DB High Pulls

Workout

Metcon (2 Rounds for time)

2 SETS

5 ROUNDS FOR TIME

10 Wall Balls (20/14)(14/10)

10 Alt. DB Snatch (50/35)(20/25)

Rest 3:00 b/t Sets

-16:00 Hard Cap-

Finisher

Metcon (No Measure)

Tabata (:20 On/ :10 Off, 8 Rounds Each Movement)

MOVEMENT 1: Jumping Air Squats

MOVEMENT 2: Strict Pull-Ups

MOVEMENT 3: Weighted Wall Sit (Plate or Wall Ball)

MOVEMENT 4: V-Ups

*No score. Goal is to not stop moving in any work period.

Saturday


Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

1-2 ROUNDS

2 Up-Down Step Overs

4/4 SA DB Sumo Deadlift High Pulls

6/6 SA DB Split Stance Presses

Immediately into …

1-2 ROUNDS

2 Burpee Box Jump Overs

4/4 SA DB Muscle Snatches

6/6 SA DB Thrusters

*5:00 Hard Cap

Workout

Metcon (Time)

FOR TIME

10-20-30-20-10

Alt. DB Snatches

5-5-5-5-5

Burpee Box Jump Overs

-12:00 Time Cap-

Optional Finisher

Warm-up (No Measure)

OPTIONAL FINISHER

2-3 SETS

8/8 Single Leg Box Squats

:30 Side Plank/Side

Saturday


Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

Musical Wall Balls

Then…

3 ROUNDS

10 Walking Lunges

10 KB DL

10 KB Russian Swing

10 Sit-ups

Workout

Metcon (4 Rounds for reps)

4 SETS*

1:00 Russian KB Swings (70/53)|(53/35)

1:00 Box Jumps (24/20)

1:00 Plate OH Lunge (45/35)|(35/25)

1:00 Toes to Bar

-Rest 1:30 b/t Sets-

*Athletes should start each set at a different station and complete the full set in that new order. Rotate down the list.

Finisher

Metcon (No Measure)

NOT FOR TIME:

400m Partner Farmers Carry (70/53)

80 Partner Leg Throws

Friday

Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

3:00 BIKE INCREASING EFFORT

MIN 1: EASY

MIN 2: EASY+

MIN 3: MODERATE

-THEN-

3 ROUNDS FOR TIME

10 Tempo Air Squats (33X1)

15 PVC Good Mornings

10 Cossack Squats

10 Glute Bridges

Workout

NCFIT Baseline – Strength (Weight)

ON A 20:00 RUNNING CLOCK…

Build to 5RM Back Squat
*Rest 5:00 before Sprint Effort.

NCFIT Baseline – Sprint (AMRAP – Reps)

AMRAP x 2 MINUTES

Max Calorie Bike
***Start @ 25:00 MARK

Finisher

Metcon (No Measure)

3 Rounds:

15/15 Goblet Single Leg Box Squats

Immediately Into…

1:00 Wall Sit

15 V-Ups

Immediately Into…

1:00 Tuck-Up Hold

Friday

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

200m Row into…

*10 Reps of each movement on each side…

Ankle rolls

Knee Circles

Hip Circles

Arm Circles

Leg Swings

*In between each movement, perform 20 Single Unders and 5 Scap Push Ups

Workout

Metcon (AMRAP – Rounds and Reps)

ON A 12:00 RUNNING CLOCK…

1000M Row

In the remaining time, immediately into …

AMRAP of…

10 Box Dips

20 American KB Swing (53/35)

30 Double Unders

Metcon (Time)

@ 15:00 MARK

For Time:

10-20-30-20-10

Alt. DB Snatches (50/35)(40/25)

5-5-5-5-5

Up-Down Box Jump Overs (24/20)

*-12:00 Time Cap-

Finisher

Warm-up (No Measure)

3 SETS

8/8 Single Arm KB Floor Press

10/10 KB Side Bends

8/8 Single Arm KB Bent Over Row

Thursday

Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

4 ROUNDS INCREASING EFFORT EACH ROUND

200m Run

10 Alt Sampson Lunge Stretch

10 Up-Down

8/8 DB Strict High Pulls

8/8 DB Hang Power Clean

:20 Rest

**10 MIN CAP**

Extended Warm-up

Power Clean (7×2)

EMOM x 14 MINUTES

ODD- 2 TNG Power Cleans*

EVEN- :30-45 Handstand Skill Work

*Build to a heavy double

Workout

Metcon (Time)

FOR TIME

22-16-10

Up-Down

Power Clean (135/95)|(95/65)

-8:00 Time Cap-

Finisher

Metcon (No Measure)

FLOW:

1:30 Pigeon- Right

1:30 Pigeon- Left

1:30 Frog Pose

1:30 Bottom of Squat Hold

Thursday

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

15 Cal Bike…Then

AMRAP x 4 MINUTES (moderate intensity)

10 Boot Strappers

8/8 Leg Swings (Forward and Back)

6 Burpees

into…

AMRAP x 4 MINUTES (high intensity)

10 Air Squats

8 Sit Ups

6/6 DB Suitcase Deadlifts

Workout

Metcon (Time)

FOR TIME

1-2-3-4-5-6-7-8-9-10

DBL DB Deadlift (50/35)(40/25)

10-9-8-7-6-5-4-3-2-1

V-Ups

-14:00 Hard Cap-

*DB can go inside or outside of legs

* scale V-ups to tuck-ups

Metcon (AMRAP – Reps)

@18:00 MARK

EMOM x 12 MINUTES (3 ROUNDS)

MIN 1 – 15 Burpees

MIN 2 – :45 Max Alt. Lunges

MIN 3 – 15/10 Cal. Bike

MIN 4 – :45 Max Ring Rows

Wednesday

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

Team 1k Row!!

In teams of 2…alternate every 250m. While Partner 1 rows, Partner 2 is performing flow stretching (5 Reps of Bootstrapper Squat & 5 Reps of Push-up to Down-Dog)

With Same Partner…

AMRAP x 5 MINUTES

5 Burpees in-sync

10 Sit-ups in sync

15 Air Squat + Jumping Jack in-sync*

*1 Rep = 1 Air Squat + 1 Jumping Jack for 15 total.

NCFIT Baseline – Aerobic (Distance)

ON A 12:00 RUNNING CLOCK…

Run 1 Mile then in Remaining Time Max Meters on Rower
*Score is max meters on the rower. Please also note your mile time.

**Rest 5:00 before the Bodyweight AMRAP

NCFIT Baseline – Bodyweight (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

6 Strict Pull-ups

12 Hand Release Push-ups

18 Sit-ups
*Start @17:00 Mark*

Shrimp and Veggie Green Curry

green-curry-recipe

Recipe by-CHLOE FOLENA

Looking for a simple but flavorful meal for your next dinner? Here’s a recipe that’s super versatile and really yummy!

Green Curry (serves 2) :
*6-8 oz of shrimp or protein of your choice (chicken and tofu work well with this recipe)
*2 tbsp any brand (I like Thai Kitchen) green curry paste
*1/2 white onion
*2 handfulls snap peas
*1 green bell pepper
*I red bell pepper
*1 head cauliflower florets
*1 tbsp coconut oil
*1 cup coconut milk
*1 lime
~Along with any type of protein, you could also pick any vegetables you’d like for this dish. Bok choy, spinach, mushrooms, carrots, baby corn, etc.

Directions:

  1. Melt oil in a pan and cook the shrimp (or your preferred choice of protein) through, adding a little salt and pepper if you’d like. Remove from pan and set aside.
  2. Add onion and curry paste to pan; mix thoroughly. Add all of the vegetables and cook them to desired softness.
  3. Pour coconut milk over veggies and stir the shrimp back in.
  4. Let the mixture bubble for few minutes then remove from heat and add lime juice.
  5. Serve over a bed of rice, asian style noodles, or by itself! Have fun with it!