CrossFit9 – CrossFit WOD
Skill
Deadlift (5 x 3)
Metcon
Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders
50-lb/35-lb dumbbells
Crossfit Games Open 20.2 Scaled (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 hanging knee-raises
24 single-unders
35-lb/20-lb dumbbells
CrossFit9 – CrossFit WOD
Skill
Overhead Squat (5 x 3)
Metcon
Metcon (Time)
3 rounds for time:
600m row
15 SH2OH
20 box jump
L1: 45/35; 400m row
L2: 95/65
L3: 115/85; 800m row
Eating healthfully can be a confusing topic nowadays with strict fad diets, detoxes, fasts and other kinds of short term health kicks that don’t last. What will last, as well as optimize health, are healthy habits. Here are a few to get you on the right track!
1. Eat real food
Eat real whole food: Fresh vegetables, fruits, beans, whole grains, nuts, seeds, herbs and spices, eggs, and lean animal protein like fish and chicken.
If it comes in a box, a package, or a can, avoid it. If buying prepackaged foods, read the labels and avoid foods that contain long lists of ingredients you don’t understand.
Shop local produce whenever possible, get fresh fruits and veggies from a reliable source. Stay away from the inner aisles of the grocery store.
When buying sauces and dressings keep a close eye on the ingredients and avoid things with corn syrup, oils and gums.
2. Have quality foods on hand
Often times meal prepping can seem daunting especially if you don’t do it frequently or have never done it before. In reality, an hour and a half spent in the kitchen on a Sunday can save you from making poor nutrition decisions throughout the week.
This does not mean you need to have breakfast, lunch and dinner all pre-portioned in individual containers (as seen on Instagram).
`Simply having some lean proteins like chicken or fish, healthy carbs like sweet potatoes or salads, and healthy snacks like fruits and veggies prepared and ready to eat can lead to better nutrition.
If working in an office or traveling, invest in a lunchbox in order to bring healthy foods with you and avoid eating out.
3. Avoid Dining out frequently
Dining at a restaurant makes choosing nutritious options difficult. Even food choices we believe to be healthy are often times prepared in a manner that adds calories.
Before going to a restaurant, it’s always a good idea to look up the menu online and scope out your options. Many places nowadays list the calories and macronutrients in a meal, making it easier to keep track of your intake.
Another major reason to avoid eating at restaurants often is the unknown quality of ingredients used. It’s hard to determine the quality of the food being prepared if you don’t know where it came from.
And lastly, you do not have any control over the environment in which your food is prepared. Although there are health regulations for restaurants, there’s still a big question mark over the sanitation of the establishment behind the kitchen doors, and the wellness of the person handing your food.
4. portion control and MOderation
Aim to eat three square meals a day. When portioning out meals, aim for half the meal volume to be veggies, one quarter lean protein, and one quarter nutritious carbs.
Generally speaking, most individuals fare well consuming a 40% carb, 30% protein and 30% fat split. That means 40% of your daily caloric intake comes from healthy carbs, 30% from lean protein and 30% healthy fat. If you know you are sensitive to carbs and gain weight easily, swap carbs for protein: 40% protein, 30% carbs and 30% fat.
Do your best not to make two poor nutrition decisions back to back. For example, if I decided to have a donut with breakfast, I’m not going to have a slice of pizza for lunch. Don’t let one tasty treat derail your entire day of eating. One cookie isn’t terrible, but the entire package is another story.
When in doubt, keep it simple! Eat real food wherever you are and be mindful of moderation. Eating healthy doesn’t have to be complicated, and mastering these simple concepts will get you a long ways on the road to success.
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
A. 8 minute AMRAP:
20 kneeling DB split press from lunge (10/10)
20 sit-up
L1: 35/20+ or Y/B
Rest 2 minutes
B. 8 minute AMRAP:
100m run
2-way sled push
20 air squat
Rest 2 minutes
C. 8 minute AMRAP:
10 windshield wiper
20 box jump
Rest 2-3 minutes
Quick HIIT – only A & B
Metcon (Time)
For time:
50 jumping pull-ups
50 slam balls
800m run
50 calorie bike erg
50 OH walking lunge with plate (25/25)
L2: 45/25
CrossFit9 – CrossFit WOD
Skill
Push Jerk (5 x 2)
Metcon
Metcon (Time)
4 rounds for time:
400m run or 300m ski
15 thruster
2 rope climb
L1: 45/35 or DB; 3 ground to standing
L2: 75/55
L3: 95/65; legless
CrossFit9 – CrossFit WOD
Skill
Back Squat (5 x 8)
Metcon
Metcon (Time)
15 rounds for time:
8 wallballs
6 toes to bar
4 deadlift
L1: 95/65; candlesticks or knee ups
L2: 205/135+
L3: 225/155
Note: You will complete…
120 WB
90 T2B
60 DL
This will be a gymnastic & grip test.
CrossFit9 – CrossFit WOD
Metcon
Barbara (Time)
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
CrossFit9 – CrossFit WOD
Skill
Push Jerk (6 x 2)
Working from the floor
Metcon
Crossfit Games Open 20.1 (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 95 lb/65lb
10 bar-facing burpees
Time cap: 15 minutes
CrossFit9 – CrossFit WOD
Skill
Metcon (Time)
3 rounds:
500m row or 400m run
2 minutes rest between
Score = slowest time
Metcon
Metcon (AMRAP – Rounds and Reps)
16 minute AMRAP:
21 calorie bike erg
15 back squat (from the floor)
9 bench press
L1: SQ: 75/55+; BP: DB
L2: SQ: 135/95+; BP: 135/75
L3: SQ: 165/125+ ; BP: 165/95
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
EMOM (fight gone bad style)
3 rounds:
1. Bent over row
2. Burpees
3. Medball clean
4. Ski or echo bike
5. Rest
Metcon (AMRAP – Rounds and Reps)
8 minute AMRAP:
200m bike erg
20 single arm DB hang power clean & jerk (10/10) (open style)
L2: 50/35
Rest 3 minutes
8 minute AMRAP:
10 KB Swing
12 goblet squat
14 box jump