10.21.17- Nutrition Challenge Day 6

Reminder to post Nutrition Challenge points!

Today’s Workout

  • AMRAP22 with a partner, alternating movements:
    • 200m Run
    • 15 KB Swings (53/35#)
    • 20 Abmat Sit ups
    • 15 HSPU
    • 20 OH Lunges (45/25#)

At the 22:00 mark, perform an 800m Odd Object carry with your partner

Reminder to post Nutrition Challenge points! Today’s Workout AMRAP22 with a partner, alternating movements: 200m Run 15 KB Swings (53/35#) 20 Abmat Sit ups 15 HSPU 20 OH Lunges (45/25#) At the 22:00 mark, perform an 800m Odd Object carry
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10.20.17- Nutrition Challenge Day 5

Reminder to post Nutrition Challenge points to Facebook Group!

Today’s Workout

Strength

  • 5RM Pause Back Squat (5# Heavier than last week) (2 sec pause)
    • Drop Sets:
      • 95%x5
      • 90%x5+ (limit to 10)

Conditioning

  • AMRAP5:
    • 6 Power Cleans (185/135#)
    • 3 Muscle Ups

Rest 2:00

  • AMRAP5:
    • 3 Hang Power Cleans (185/135#)
    • 6 Sandbag/Dball Over Shoulder
Reminder to post Nutrition Challenge points to Facebook Group! Today’s Workout Strength 5RM Pause Back Squat (5# Heavier than last week) (2 sec pause) Drop Sets: 95%x5 90%x5+ (limit to 10) Conditioning AMRAP5: 6 Power Cleans (185/135#) 3 Muscle Ups
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10.18.17- Nutrition Challenge Day 3!

Reminder to post your points for Day 2 in the Nutrition Challenge FB group!

Today’s Workout

  • 5 Rounds for time:
    • 800m Run
    • 50 Double Unders
    • 25 Push Ups
    • 15 Overhead Squats (135/95#)

Finisher:

  • 100 Hollow Body Rocks 
Reminder to post your points for Day 2 in the Nutrition Challenge FB group! Today’s Workout 5 Rounds for time: 800m Run 50 Double Unders 25 Push Ups 15 Overhead Squats (135/95#) Finisher: 100 Hollow Body Rocks 
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10.17.17- Nutrition Challenge Day 2

If you did not respond to Day 1’s points post, please do so ASAP!

Today’s Workout

Strength

  • EMOM10: 1 Pause Jerk + 1 Jerk

Conditioning

  • 4 Rounds for time:
    • 25 Wallballs (20/14#)
    • 20 Box Jumps
    • 15 Toes to Bar
If you did not respond to Day 1’s points post, please do so ASAP! Today’s Workout Strength EMOM10: 1 Pause Jerk + 1 Jerk Conditioning 4 Rounds for time: 25 Wallballs (20/14#) 20 Box Jumps 15 Toes to Bar
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10.16.17- Nutrition Challenge Day 1

Nutrition Challengers:

Today is day 1 of our 35 day nutrition challenge. First off, good luck! We hope you have set yourself up for success for the next few weeks. Couple things of advice to hopefully help keep you on track:

  1. Empty refrigerator, cupboards, pantries, etc. of all foods that do not fall under the nutrition challenge guidelines.
  2. Set goals. Smart, attainable, realistic, timely, goals. Only set 2-3 goals for your 35 days.
  3. Ask questions and stay involved! Stay active in the Facebook group with recipes, articles, core workouts, questions or concerns. The more involved you remain, the easier it is to sustain! 
  4. Keep saying “no”. The more you say no to going out, ordering in, drinking alcohol, or any other temptations- the easier it becomes.

Don’t forget that weigh-ins, benchmarks, buy ins and pictures all need to be completed by Friday to be eligible for the challenge!

Today’s Workout

Strength

  • 5×3 Deadlift @ 75% of 1RM

Conditioning

  • CrossFit Games Workout 12.1
    • AMRAP7:
      • Burpees to a 6″ Target

Finisher

  • 10 down to 1
    • Strict Pull Up
    • Strict DB Press 
Nutrition Challengers: Today is day 1 of our 35 day nutrition challenge. First off, good luck! We hope you have set yourself up for success for the next few weeks. Couple things of advice to hopefully help keep you on
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10.14.17- Partner Saturday

Today’s Workout

Conditioning

  • AMRAP30 with a partner:
    • Pace Setter= 500m Run
    • Worker= AMRAP:
      • 1 Rope Climb
      • 10 Burpees
      • 10 Thrusters (95/65#)
Today’s Workout Conditioning AMRAP30 with a partner: Pace Setter= 500m Run Worker= AMRAP: 1 Rope Climb 10 Burpees 10 Thrusters (95/65#)
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10.13.17- Friday the 13th

Don’t forget, nutrition challenge seminar is tomorrow at 11AM! 

Today’s Workout

Strength

  • 5RM Pause Back Squat (2 second pause) 
    • Drop sets (also with a pause):
      • 95% x5
      • 90% x5+ (limit to 10)

Conditioning

  • 4 Rounds for time:
    • 20 SDHP (75/55#)
    • 18 Wallballs (20/14#) (10′)
    • 16 Box Jumps (24/20″)
    • 14 Push Press
Don’t forget, nutrition challenge seminar is tomorrow at 11AM!  Today’s Workout Strength 5RM Pause Back Squat (2 second pause)  Drop sets (also with a pause): 95% x5 90% x5+ (limit to 10) Conditioning 4 Rounds for time: 20 SDHP (75/55#)
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10.11.17- Thursday

Today’s Workout

Conditioning

  • Every 3:00 x10, 400m Run

Finisher

  • 3×15 Good Mornings 
Today’s Workout Conditioning Every 3:00 x10, 400m Run Finisher 3×15 Good Mornings 
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10.11.17- Wednesday

REMINDER

Coronado’s Clean Cuisine will be at all of the afternoon classes with food samples! Yay! Gearing us up for our upcoming nutrition challenge. There will be an in depth seminar this Saturday, 10/14, to answer any questions and get you prepared. Good Luck!

Today’s Workout

  • In a 30:00 window complete
    • 3 Rounds for time:
      • 500m Row
      • 10 Shoulder to OH (Increasing weight)
      • 15 Toes to Bar
      • 20/15 Calorie Assault Bike
    • In the remaining time, find a 2RM OHS from the floor

RX: 

RD 1: 115/75#

RD 2: 135/95#

RD 3: 155/105#

REMINDER Coronado’s Clean Cuisine will be at all of the afternoon classes with food samples! Yay! Gearing us up for our upcoming nutrition challenge. There will be an in depth seminar this Saturday, 10/14, to answer any questions and get
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10.10.17- Tuesday

Today’s Workout

Strength

  • DB Bench Drop Sets x3
    • 8 Reps @ 70/50#
    • Max Reps @ 60/40#
    • Max Reps @ 50/30#
    • Max Reps @ 40/20#

Conditioning

  • AMRAP18:
    • 40 Double Unders
    • 20 DB Snatches (50/35#)
    • 10R/10L Single Arm DB OH Lunge
Today’s Workout Strength DB Bench Drop Sets x3 8 Reps @ 70/50# Max Reps @ 60/40# Max Reps @ 50/30# Max Reps @ 40/20# Conditioning AMRAP18: 40 Double Unders 20 DB Snatches (50/35#) 10R/10L Single Arm DB OH Lunge
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