CrossFit Brighton Fire

December 31st, 2011

Warm up

Dynamic stretches - Tabata push ups

 

W.O.D.

"The Countdown"

10- 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1

Overhead squats 95/65lbs.

Pull ups

 

Cool down

Start with plenty of water and stretching...then enjoy your New Year's Eve celebration...SAFELY!!!

December 30th, 2011

The Bottom Line: When you break the mold, you immediately break away from everything and everyone who has held you down in the past and better yet, you'll start breaking records as well.

Warm up

Get your heart pumping for at least 5min. - dynamic stretching

 

W.O.D.

21 - 18 - 15 - 12 - 9

Toes to bar

GHD back extensions

Front squats 185/155lbs.

Box jumps

 

Cool down

Stretch stretch stretch!

 

BE SAFE!!!

 

 

 

December 29th, 2011

Warm up

Row 500m - 30 burpees - dynamic stretching

 

W.O.D.

5 rounds for time:

Run 200m

10 push press 135/115lbs.

20 double unders

10 SDHP 135/115lbs.

 

 

 

Cool down

H2O - foam roller - static stretching

 

BE SAFE!!!

December 28th, 2011

Warm up

Run 400m - 100 jumps - practice handstand walks - dynamic stretching

 

W.O.D.

15 - 40m sprints

1 min rest between each sprint

 

It's not all or nothing, especially when it comes to carbs

Do you ever wish everyone you know would give up processed carbs altogether? It's tempting to feel that way, but it's not going to happen. Pasta brings a lot of joy to some people. Noodles are practically a religion in New York. Without rice, billions of people would be hungry. In the grand scheme of things, starches play a major role in feeding much of the world's population.

The real issue is that grains are being lumped in with fruits and vegetables as health foods. People think they're supposed to eat lots of grains to be healthy. Ideally, a Paleo diet of fish, meat, eggs, vegetables, fruit, nuts, seeds and healthy oils would be viewed as the ideal diet, with some leeway for grains, legumes and dairy products. An occasional grilled cheese sandwich or bowl of pasta is not going to hurt anyone and can be very good for the soul. But compare that to someone who eats processed foods at every meal, day after day. There's a middle ground when it comes to healthy eating.

Being 100% Paleo may be your goal, and it's an awesome goal, but there's also a lot to be said for 75%. Eating a Paleo diet doesn't mean being perfect. That's asking a lot. The majority of your meals should be made up of real foods. Start with protein, add vegetables, natural fat, and get creative. If you allow yourself a little wiggle room, it's easy to eat more Paleo, if not exactly so. Realistically, aim for 90% and watch the magic happen. 

~LeanMachineNYC ..Jenna Shannon

 

Cool down 

Drink water and stretch!

 

BE SAFE!!!

December 27th, 2011

Warm up

Row 1000m - 100 jumps - dynamic stretching

 

W.O.D.

AMRAP in 12min.

12 box jumps

12 overhead lunges 45lbs.

12 double unders

12 kettlebell swings

 

  

 

Cool down

Static stretching - hydrate - static stretching

 

BE SAFE!!!

December 26th, 2011

Warm up

Run 500m - 30 air squats - 30 push ups - dynamic stretching

 

W.O.D.

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

HSPU

Deadlifts 75% 1RM

Cool down

Leisurely row 200m - static stretching

 

BE SAFE!!!

December 25, 2011

WARM UP

1 Minute Jump Rope

10 KettleBell Swings

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W.O.D

The pull Up Ladder

1 Pull up the first minute

2 Pull ups the second minute

3 pull ups the third minute ect...

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post total pull ups and have a Merry Christmas!

December 24, 2011

WARM UP

500M Row

15 Pull Ups

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W.O.D

" THE CHIEF "

AMRAP in 3 minutes of:

3 Power Cleans

6 Push Ups

9 Squats

1 minute rest

Total of 5 rounds

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Post Rounds and Leave cookies and milk for Santa

 

December 23, 2011

WARM UP

20 DL

5 Muscle ups

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W.O.D

21-15-9

Box Jumps

GHD Sit Ups

Pull ups

250m row after each set

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Post Times

December 22, 2011

WARM UP

Stretch

10 box jumps

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W.O.D

"KAREN"

150 WALL BALL

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POST TIMES