Our Blog - Shifted Fitness & Performance

Burn


Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

THREE ROUNDS

5/5 Single Arm DB Push Press (progress to double in the 2nd round)

5 Moose Antlers + 20 Alt. Plank Shoulder Taps

10 KB Sumo Deadlifts

Metcon

Metcon (AMRAP – Reps)

EMOM x 15 MINUTES

Min 1 – 10 DB Push Press (40/25)

Min 2 – 15 Up-Downs

Min 3 – 20 KB Sumo Deadlift High Pull (53/35)

Metcon

Metcon (No Measure)

EMOM x 16 MINUTES

(MODERATE INTENSITY)

Min 1 – :50 Bike

Min 2 – :50 Plank

Min 3 – :50 Row

Min 4 – :50 Top of Glute Bridge Hold
No scoring for this section

CrossFit

Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

8 Plate G2OH

6 Lunges

50FT Plate Waiter Carry (R/L)

Metcon

Metcon (AMRAP – Rounds and Reps)

RECOVERY WORKOUT

AMRAP x 30 MINUTES

15/10 Calorie Bike

:30 OH Plate Hold (45/25)

20/15 Calorie Row

20 Step-ups (24/20)

:30 Right Side Plank

:30 Left Side Plank

1:00 Plank on Elbows

Finisher

Metcon (No Measure)

3 SETS

30 Plate Good Morning

15 Single Leg Glute Bridge-ups R.

15 Single Leg Glute Bridge-ups L.

CrossFit

Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

100m Run

3 Ring Rows or Jumping Pull-ups

3 Push-ups

6 Air Squats

Metcon

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

CrossFIt


Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

4 Minute AMRAP:

P1 – 5 deadlifts/5 good mornings with barbell

P2 – Inchworms

*after each round, partner’s perform synchro up downs

4 Minute AMRAP:

P1 – 5 KB deadlifts/5 Russian Swings

P2 – Inchworms

*after each round partner’s perform 100m run w/light KB, switching at 50m

Metcon

Metcon (Time)

PARTNER WORKOUT

TEAMS OF 2…

2 ROUNDS FOR TIME

80 Russian Kettlebell Swing (70,53)|(53,35)

40 Deadlifts (245,175)|(205,145)

80 Burpee Over Bar

400m Run With Kettlebell*

*28 Minute Cap

*Partner 1 works while Partner 2 rests. Both partners run the 400m at the same time, can switch off holding the kettlebell as needed.

Burn


Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

5 Minute AMRAP:

5 Cal Bike

5 Up Downs

5 DB Sumo Deadlifts

5 DB Push Press

Metcon

Metcon (Time)

FOR TIME:

50 Double DB Snatches (35/20)

35/20 Cal Bike

20 Burpee Box Step-Overs (24/20)

*8 Minute Cap

Metcon

Begin at 12:00 Mark

Metcon (AMRAP – Reps)

STATION 1

3:00 Clock

20 Cals on Rower into…

Max Burpees

-1:00 Rest

Metcon (AMRAP – Reps)

STATION 2

3:00 Clock

20 Cals on Rower into…Max Double Unders

-1:00 Rest

Metcon (AMRAP – Reps)

STATION 3

3:00 Clock

20 Cals on Rower into…

Max Push-ups

-1:00 Rest

Metcon (AMRAP – Reps)

STATION 3

3:00 Clock

20 Cals on Rower into…

Max Distance Run

*Every 50 Meters is a rep

Metcon

Begin at 30:00 Mark

Metcon (Time)

FOR TIME

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

Dumbbell Floor Press (50/35)(40/25)

Strict Pull-ups

*12 Minute Cap
Sub Ring Rows if the volume is too high for strict pullups

CrossFIt


Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

400 Meter Run

then…

“Hot Potato Game”

Granny Toss

Football Hike

Med Ball Chest Pass

Rotational Pass

Push Press Pass

Wall Ball Squat Pass

Push Up Plank Passes

MB Sit Up Pass

Metcon

Metcon (AMRAP – Reps)

8 Sets, :20 Work / :10 Off

Tabata 1 – Bike

Tabata 2 – Lunge

Tabata 3 – Toe-to Bar

Tabata 4 – Push-up

Tabata 5 – Pull-up

-Rest 1:00 b/t Tabatas-

Finisher

Metcon (No Measure)

ALTERNATING TABATA

T1 – Banded Tricep Pull-Down T2 – Double DB Curl (light)

*8 Sets Each, Alternating Movements.

Burn


Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

10 Air Squats

100 Meter Run

5 Inchworms

:30 Plank

Metcon

Metcon (Time)

4-8-12-16-20-16-12-8-4

Russian Kettlebell Swings (72/53)(53/35)

Goblet Squats (72/53)(53/35)

100m Run Between Each

Round

16:00 Time Cap

Metcon

Begin at the 20:00 Mark

Metcon (Time)

STATION 1:

For Time:

400 Meter Run

*2 Minute Cap

Metcon (AMRAP – Reps)

STATION 2

1:00 Plank

1:00 Burpees

*Score total Burpees

Metcon (Time)

STATION 3:

For Time

400m Run

*2 Minute Cap

Metcon (AMRAP – Reps)

STATION 4

1:00 Plank

1:00 Wall Balls

*Score total wall balls

Finisher

Metcon (No Measure)

ALTERNATING TABATA

8 Sets

:20 ON / :10 OFF

Hollow Hold

Plank Alt. KB Taps

CrossFit


Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

Partner PVC EMOM Warm Up (6 min)

A: 10 PVC Deadlifts + 10 PVC Pass Through Lunges + 10 OHS

B: Round 1) Up Downs

Round 2) Jumping Jacks

Round 3) 100 Meter Run

then…

1 Minute Each Side) Banded Shoulder Distraction

1 Minute Each Side) 30s Groiner into 30s Pigeon Stretch

then…

Barbells Out

5 Snatch Deadlifts

5 Hang High Pulls

5 Hang Muscle Snatches 5 Hang Power Snatches 5 Overhead Squats

5 Hang Squat Snatches

Strength

1 Power Snatch + 2 OHS + 1 Squat Snatch (Every 2:00 for 8:00)

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
20:00 Cap

All About Fat Loss

We should all know or at least have a general idea about what fat in the body is. Most of us don’t like it. And most of us have to try really, really hard to get rid of it. That’s where “fat loss” comes in when starting a high intensity workout regimen or a specific diet/meal plan.

Before we get into why fat loss is important and how we go about doing it safely and healthily, let’s talk about what it actually is.

We store fat in tissues in our bodies — mostly under the skin, with a small amount in our muscles. Body fat is an energy storage depot. That means when the substances providing energy become sparse in your bloodstream (carbohydrates, for example), the body detects this and calls on fat reserves for backup.

Fats are stored as triglycerides in fat cells and are released via the activity of an enzyme. This allows fatty acids to enter the blood, where they circulate bound to a protein and enter muscles to be “burned.” So, fat being burned = “losing” fat.

On to the why. Why should people not want high amounts of fat in the body and why is fat loss so important? Excess body fat can negatively affect nearly every facet of life, including:

•       decreased mobility
•       poorer emotional health and self-esteem
•       increased risk of organ failure
•       poorer circulatory health
•       increased risk of heart disease
•       increased risk of stress fractures
•       increased risk of strokes
•       increased risk of cancers
•       decreased sexual and reproductive health

As you can see, excesses in fat storage lead to some pretty unfortunate consequences. That’s not to say you should be 0% body fat. Maintaining a healthy level of fat in your body will keep you happy and in good shape.

Now that we know a little more about the importance of keeping body fat at a proper level, here are some points on how to maintain a low body fat and/or lower body fat:

•       Exercise at least 5 hours per week
•       Eat whole/unprocessed foods at regular intervals, while being aware of physical hunger/fullness cues
•       Sleep 7-9 hours per night
•       Don’t engage in extreme diets
•       Stay consistent with your habits
•       Incorporate non-exercise physical activity
•       Ignore food advertising

 

*Information curtesy of Precision Nutrition*

Burn

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

3 Rounds (7:00 Cap)

Round 1)

200m Run

5 Cal Bike

30 Walking Lunges

Round 2)

100m Run

5 Cal Bike

20 Walking Lunges

Round 3)

100 Meter Run

5 Cal Bike

10 Walking Lunges

Metcon

Metcon (3 Rounds for time)

EVERY 11:00 X 3 SETS

500 Meter Row

25/20 Cal Bike

40 Sit-ups

25/20 Cal Bike

500 Meter Row