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Burn

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

THREE ROUNDS:

16 Step ups

8 Scap Push-Ups

4 Yoga Push-ups

100 Meter Run

Metcon

Metcon (AMRAP – Reps)

EMOM x 8 MINUTES:

1) 100 Meter Run

2) 18 Push-ups

-Rest 1:00
Run is worth two reps – every 50 meters is one rep

Metcon (AMRAP – Reps)

EMOM x 8 MINUTES:

1) 14 Box Jumps

2) 18 Box Dips

-Rest 1:00

Metcon (AMRAP – Reps)

EMOM x 8 MINUTES:

1) 100 Meter Run

2) 16 Dumbbell Snatches (50/35)

Finisher

Metcon (Time)

Last Athlete Standing:

Wall Sit

*5 Minute Cap
Let’s see who will be the last to remain in a wall sit without coming out of it.

Hips must be in line with knees and knees in line with ankles and no hands on the legs

CrossFit


Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 10 MINUTES

200m Run

5 Walk Outs

10 DB Deadlifts

10 Kipping Swings

Strength

Deadlift (5 x 5 with tempo (3030))

*Use 70-75% of 5RM for all sets.

Just like we did for the back squats last week, same weight for all five sets. Be sure to adhere to the tempo

Metcon

“RIPCORD” (Time)

4 ROUNDS FOR TIME

15 Chest to Bar Pull-ups

15 Deadlift (185/125)|(155/105)

400m Run

*16 Minute Cap

CrossFit


Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

Light Kettlebell or Dumbbell

AMRAP x 8

3/3 Windmills

5/5 Upright Row

5/5 Single Arm Shoulder Press

5/5 Staggered Stance Goblet Good Morning

then…

10 Scap Pull Ups

10 Kip Swings

10 Kipping Knees to Chest

5 Toes to Bar

Metcon

Metcon (Time)

FOR TIME

50-40-30-20-10

Double Unders

Toes to Bar

*Run 400m After Each Set

*25 Minute Time Cap
TTB – Some suggested volume scaling options are as follows;

40-30-20-10-5 = 105 TTB

35-25-15-10-5 = 90 TTB

25-20-15-10-5 = 75 TTB

*Keep the DU reps with the prescribed amount.

Burn


Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

3 Rounds

8/6 Cal. Bike

10 Groiners

10 Jumping Squats

4 Up-Down Box Step-Overs

Metcon

Metcon (AMRAP – Reps)

EMOM x 12 MINUTES

Min 1 – 12/10 Cal. Bike

Min 2 – 8 Burpee Box Jump Overs

Metcon

Metcon (Time)

3 ROUNDS FOR TIME

500m Row

25 Sit-Ups

12 Pull-ups

*16:00 Cap

Finisher

Metcon (No Measure)

2-3 SETS

15 Weighted Sit-Ups

30 Russian Twists

CrossFit


Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

Body Flow…

1:00 Cat-Cows

1:00 Elbow to Instep w/ Rotation (each side)

1:00 Tempo Air Squats (5211)

1:00 Wall-Sit

then…

With an empty barbell, perform…

10 Back Squats

8 Cossack Squats

6 Kang Squats

4 Tempo Back Squats (30X1)

Strength

Back Squat (5×5 with Tempo 30X1)

*Use 75-80% of 5RM for all sets.

Metcon

Metcon (7 Rounds for time)

E2MOM x 14 MINUTES

7 Back Squat (155/105)|(135/95)

7 Burpee Over Bar

7 Push Jerk

Finisher

Metcon (No Measure)

STRETCHING

1:00 Pigeon pose each side.

2:00 Saddle

1:00 Forward Fold

Burn


Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

3 ROUNDS

100 Meter Run

5/5 DB Push Press

10/10 DB Deadlift

15 Air Squats

Metcon

Metcon (AMRAP – Rounds and Reps)

3 SETS

5 MINUTE AMRAP:

100m Run

12 Alt. DB Snatches (50/35)

12 DB Goblet Squats (50/35)

-Rest 1:00 b/t Sets and pick up where you left off-

Metcon (AMRAP – Rounds and Reps)

@ 20:00 Mark

AMRAP x 10 MINUTES

15 Push Presses (35/20)

30 Double Unders

Finisher

Metcon (Time)

800 Meter Run

CrossFIt

Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

1:00 Bike (Increasing effort each round)

5 Inchworms

10 Reverse Lunges

10 Med Ball Push Presses

10 Jump Squats (Focus on power)

5 Broad Jumps

then…

With a barbell…

2 Rounds

5/5 Full Grip Elbow Punches 10 Tall Muscle Cleans

10 Empty BB Front Squats

10 Good Mornings

then…

7 Deadlifts

5 Dip, Drive, High Pull

5 High Hang Muscle Clean

5 Hang Power Clean

5 Power Clean

5 Front Squat

5 High Hang Squat Clean

Strength

Metcon (Weight)

EMOM x 10 MINUTES

Power Clean +

High Hang Squat Clean +

Front Squat
*Goal is to start with a moderate load and build to moderate-heavy in first 5 sets. Hold same weight for last 5 sets.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

2-4-6-8-10…

Power Clean (135/95)|(95/65) Wall Ball (20/14)

Burn

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

EMOM x 9 MINUTES

1) :45 Row

2) Walk Outs with Push-up

3) :20 Plank Shoulder Taps/:20 Scorpians

Metcon

THREE ROUNDS:

2:00 AT EACH STATION

NO REST BETWEEN STATIONS, BUT 1:00 REST BETWEEN ROUNDS

Metcon (Calories)

STATION 1

Max Cal Row

Metcon (AMRAP – Reps)

STATION 2

Max Burpees

Metcon (AMRAP – Reps)

STATION 3

Max Plank
score seconds as reps

Metcon (AMRAP – Reps)

STATION 4

Max DB Man Makers (35/20)
Man Maker = Push-up + Row Each Arm + Clean + Press/Jerk

Fiber Is Your Friend

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Fiber can be an overlooked dietary supplementation in a lot of people diets. Did you know that getting enough fiber is an important step in disease prevention and in your overall health? As a general guide, women should aim for at least 30-35 grams of fiber per day; men should aim for 40-45 grams of fiber per day.

Turkey Bolognese with Roasted Spaghetti Squash

turkey-bolonese-with-roasted-spaghetti-squash

Ingredients:

* 3 pound spaghetti squash
* ¼ cup olive oil, divided
* 1 pound ground turkey
* ½ cup carrots, ⅛-inch dice
* ½ cup yellow onion, finely chopped
* 1 teaspoon minced garlic
* 1 cup sliced brown mushrooms
* 3 tablespoons tomato paste
* 28 ounces canned crushed tomatoes
* ¼ teaspoon dried oregano
* 1 teaspoon kosher salt
* ¼ teaspoon black pepper
* ½ cup grated parmesan cheese
* ¼ cup chopped Italian parsley leaves

 

Directions:

  1. Place the oven rack in the center position, preheat oven to 400°F  Line a large baking sheet with foil.
  2. Cut spaghetti squash into 1-inch wide rings, scoop out the seeds, and transfer to a baking sheet. Lightly brush rings with olive oil and sprinkle with salt on both sides.
  3. Roast until tender, about 35 to 40 minutes. Cool slightly and then use a fork to remove and separate the strands.
  4. Heat 2 tablespoons olive oil over medium-high heat in a large heavy saucepan.
  5. Add ground turkey, break the meat up into smaller chunks. Brown the meat, stirring occasionally, about 5 to 7 minutes. Transfer cooked meat to a medium-sized bowl.
  6. Turn heat down to medium-low and add 1 tablespoon of olive oil to the pan.
  7. Add carrots and onions, stir and cook until the vegetables begin to soften, 4 to 5 minutes. Add garlic and cook for 1 minute. Add sliced mushrooms and cook for 2 minutes. Add the tomato paste and cook for 1 minute.
  8. Add the browned meat, crushed tomatoes, oregano, salt, and pepper then stir well to combine.
  9. Simmer the sauce over medium-low heat. Cover the pan, leaving a small opening for steam to escape.
  10. Cook sauce until the meat is tender and the flavors have melded, at least 30 minutes to 1 hour, stirring every 10 minutes. Add some water if the sauce starts to look dry.
  11. Top roasted spaghetti squash with turkey bolognese sauce and garnish with grated Parmesan cheese and parsley.

    From ~ The Recipe Critic