Our Blog - Shifted Fitness & Performance

Monday

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

2:00 Bike (:30 EZ, :30 Hard)

Immediately into …

2 ROUNDS

5/5 Single Arm Russian Kettlebell Swings

10 Jumping Air Squats

5/5 Single Leg Glute Bridge-Ups

5 Straight Arm Kettlebell Swings

5 High Pull + Punch Kettlebell Swings

Workout

Metcon (Time)

4 ROUNDS FOR TIME

25 Cal Bike

25 Kettlebell Swings (53/35)(35/26)

-16:00 Time Cap-

Metcon (5 Rounds for time)

@ 20:00 MARK

5 SETS

200m Run

10 Burpees

-Rest 1:00 b/t Sets

-15:00 CAP-

*Score is time each round

Sunday


Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

4 ROUNDS

:30 Bike

25’ Forward Bear crawl

25’ Reverse Bear crawl

8/8 DB Cross Body Single Leg RDL

6/6 SA Half Kneeling DB Arnold Press

4/4 SA Front Squat

Workout

Metcon (AMRAP – Rounds and Reps)

4 SETS

AMRAP x 4 MINUTES

10 Cal Bike

10 Plate G2OH (45/35)(35/25)

-Rest 2:00 b/t Sets-

*Pick up where you left off.

*Score is total amount of rounds and reps completed after the 4th round

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

400m Slow Jog

Saturday


Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS —

With a partner, “Mirrored” (both athletes move together in unison)

8 Up-downs

8 Air Squats

8 V-ups/Tuck-ups

8 Plate Ground to OH

Into… 1 ROUND (Non-mirrored, partners alternate movements – P1 rows then P2 rows, etc.)

300m Row

10 Burpees

10 Toes To Bar/ Hanging Knee Raises

10 DBL DB G2OH

Partner Metcon

Metcon (Time)

PARTNER WORKOUT

*IN TEAMS OF 2…FOR TIME:

2000m Row

120 Burpees

1000m Row

100 Toes to Bar

500m Row

80 DBL DB Ground to Overhead (35/25)|(25/15)

-33:00 Hard Cap-

*Athletes must switch every 250m on the rowers but can split work between the two in any way.

Friday

Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

“Rock Paper Scissor” w/ Burpee Penalty!

– Athletes should play 3 sets of 10 games, switching partners after every 10 games. If you lose a game, hit the deck and perform 2 burpees. If you lose a set, hit the deck and perform 10 burpees.

*After the RPS game…

AMRAP x 7 MINUTES

5 PVC Passes

10 Walking Lunges w/ a Twist

25’ Bear Crawl

25’ Crab Walk

5 Broad Jumps w/ 5 Air Squats when you land!

*After AMRAP

Barbells Out….

2 Rounds:

7 Behind the Neck Presses (Wide Grip)

7 Snatch High Pulls

7 Muscle Snatches (no bend in the knees in the catch)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES*

8 Push-ups

8 Front Rack Reverse Lunges (75/55)|(65/45)

*Every 2:00 including 3,2,1 go…perform 8 Hang Muscle Snatch (75/55)|(65/45)

*Same weight for Lunges and Snatches

*It is not a power snatch, it is a muscle snatch – no legs!

Finisher

Metcon (No Measure)

Complete one of the fitness boxes on your Bingo Card!

Friday

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

3 Rounds:

10 Up-Downs

5/5 SA DB Deadlift

5/5 SA Hang DB Snatch

:20 Hollow Rocks

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES:

30 Burpees

30 Alt. DB Snatch (50/35)(35/20)

30 Sit-Ups

Metcon (AMRAP – Rounds and Reps)

-AT 20:00-

FOR TIME:

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

DB Suitcase Deadlift (35/25)(25/15)

DB Strict Press

*5 Up-Downs after each full round.

*-12:00 Hard Cap-

Thursday

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

3 ROUNDS

Down and Back High Knees

Down and Back Butt Kickers

Down and Back Lunge with Rotation

:30 Bike

Workout

Metcon (Time)

5 ROUNDS FOR TIME:

50 Double Unders

25 Air Squats

12 Pull-Ups

-13:00 HARD CAP-

Metcon (AMRAP – Reps)

-@ 16:00 MARK-

ON A 3:00 RUNNING CLOCK…

Accumulate Max Plank on Elbows

REST -1:00-

ON A 3:00 RUNNING CLOCK…

Accumulate Max Walking Lunges

REST -1:00-

ON A 3:00 RUNNING CLOCK…

Accumulate Max High Plank (On Hands)

REST -1:00-

ON A 3:00 RUNNING CLOCK…

Accumulate Max Walking Lunges

*Every :10 = 1 Rep

Thursday

Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

500m Row into…

3 ROUNDS FOR QUALITY (really feeling the positions)

10 Barbell Deadlifts (pause at mid-patella)

7 Hang Cleans

5 Front Squats (hold bottom :02 and come out of hole slow)

3 Strict Presses

Extended Warm-up

Squat Clean Thruster (1×1)

ON A 10:00 RUNNING CLOCK…

Build to “Heavier” Single Squat Clean and Jerk*

*Immediately before workout, build up quickly to 15-25% heavier than workout weight

“CALIFORNIA LOVE” (Time)

FOR TIME

30 Squat Clean & Jerk* (155/105)|(115/75)

*Athletes must perform 5 Burpees after every 5 reps of C&J. Workout ends with 5 Burpees after the 30th rep.
*15:00 Minute Time Cap

This is a retest, so be sure to check your previous time!

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Stretching

*Focus on quads and hips

Wednesday

Shifted Fitness & Performance – Burn

Warm-up (No Measure)

8 MIN PARTNER AMRAP

PARTNER 1 Complete…

1 ROUND OF…

20 MB Russian Twists

10 Box Step Ups

10 MB Front Squats

10 MB G2OH

PARTNER 2 : HOLD Plank While Partner 1 Works …Then SWITCH

Warm-up

Workout

Metcon (Time)

3 ROUNDS FOR TIME:

800m Run

50/40 Cal Row

25 Box Jumps (30/24)(24/20)

-30:00 Time Cap-

Finisher

Warm-up (No Measure)

*5 minute stretch as a class

Focus on lower body! Heavy weights tomorrow.

More Zzz’s Please-Sleep Longer to get Stronger

S

Blog by-VICTORIA VEST

Have you noticed lately that sleeping has developed a rather negative stigma? It feels like if you sleep more than 7 hours you’re expected to feel guilty and people who sleep less than that tend to brag about how productive they are on such little rest. Well dream away friends and feel guilty no more! Recent studies have found that sleep is actually the most crucial aspect of recovery, whether it be high intensity training or simply an overly stressful day at work.

 

Every time we exercise we actually are creating microscopic tears in our muscles. When we sleep, these tears are actually repaired, recovered, and rebuilt to be even stronger (according to Dr. Grayson Winderum PT, DTD, CSCS). However, if we do not get the proper amount of rest, our muscles aren’t given enough time to recover and rebuild.  

 

Our sleep cycle is made up of five stages.  These stages last about 90 minutes and then repeat themselves throughout the evening. Human Growth Hormones (HGH) begin to rise around 30-45 minutes after we fall asleep, beginning in stage 3 and then on to stage 4 of our sleep cycle. HGH is crucial for our body in that it regulates the rate of our metabolism. this amino acid produced in the pituitary gland of the brain, is not produced and released until we reach our deepest level of sleep, which is why getting a full night’s rest is so important for recovery.

 

Do you watch nightly reruns of your favorite tv show or scroll through your instagram till your eyes feel heavy and you finally fall into dreamland? Well, according to the “International Review of Neurobiology”, when we expose ourselves to bright lights like those from our smart phones or tv screens, we actually awaken our brains and make it more difficult for ourselves to fall asleep. Studies have also shown that if we do somehow manage to drag ourselves into the gym on minimal sleep, not only do we typically cut our workouts short from lack of motivation (do to lack of shut eye!), we actually falsely perceive our workouts as being more physically exhausting. In other words, we just can’t even! 

 

So how do we finally put this problem to rest??  Here are some easy solutions to get more zzz’s:

  1. Regulate your sleep schedule-try to get to bed around the same time and wake up at the same time daily!
  2. Attempt to average 7-9 hrs of sleep so your body becomes accustomed to it.
  3. Give yourself enough time to unwind before bed time! Especially if you like to work out in the evening, don’t cut those workouts too close to when you’re getting into bed. 
  4. Listen to your body. If you feel like you need more sleep, you probably need more sleep! Don’t feel guilty about much needed rest.

 

Sources-Barbend.com

 

Tuesday

Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

10/10 Arm Circles Forward/Backward

10 Lunges With Twist

5 Inch Worms

:20 Second Hollow Rock

Then…

AMRAP x 5 MINUTES

15 Jumping Jacks

10 Alt. Lateral Box Step Ups

5/5 SA DB Press

2 Wall Walks

Extended Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – 5-7 Seated DB Strict Press (Moderate-Light)

MIN 2 – 100m Jog

Then…

SKILL

ON A 6:00 RUNNING CLOCK…

Kipping HSPU Breakdown

Workout

Metcon (Time)

FOR TIME

21-15-9-6

Handstand Push-up

8-8-8-8

DB Box Step-Over (50/35)|(35/25)/(24/20)

*Run 200m After Each Set.

-14:00 HARD CAP-