CROSSFIT MANSFIELD

Tuesday

"Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

Monday

Knee to Elbows and Power Cleans

10 KTE    1 Power Clean

9 KTE    2 Power Clean

8 KTE    3 Power Clean

7 KTE    4 Power Clean

Down to 1 KTE    10 Power Cleans

Friday

Friday

Double Kettlebell Clean and Press 3x5

20x5 Kettlebell Swings

50 KB Curtis P for time with partner.

 

Wednesday

50 Burpee Pull Ups for time

After this there will be a nice medball session for your "abs".

How is everyone doing on their Paleo/Whole 30 challenge? I will be making an effort to speak with everyone about results, how your feeling and what you think in general.

Remember this is not a temporary fix. You need to learn the healthy choices and keep them in your diet. Great job so far and thanks for all the hard work during this new year.

Tuesday

Power Clean
3-3-3-3-3

Then
Row 250x5
Rest 2 minutes between efforts.

Monday

10 rounds for time of

10 Thrusters
10 Ring Push Ups

Scale as needed.

*Maintain barbell alignment during Thrusters and come to full extension on the Ring Push Ups.

Friday

ToDay is regular skill/open gym day. Don't go crazy if your coming tomorrow. Stay away from pressing as we have done quite a bit this week and today is a good opportunity to recover.

Friday workout and Happy Late Birthday to Ken!

21-18-15-12-9-6-3
Push press 95/65
Pull ups
Squats (choice of air squat or back squat 95/65)
Box jumps

Wednesday

Kb Clean and Press

5x3

10 Rounds of 10

Push Ups

Box Jumps

Kettlebell Swings

Tuesday

So Ive had some questions at the gym about eating out and how to stay on your plan while doing so.If you are on the Whole 30 or Paleo for the challenge then some planning is involved if your going to eat out.

I know the pictures stinks. Sorry.

I had a birthday lunch to go to today at the Mexican restaurant On The Border. I knew I could get the meat in for my meal but wasn't sure about what vegetables I would choose from. So, I grabbed a bag of Broccoli and Carrots and took them with me to the party. I ordered beef fajita meat with onions on the skillet. When my food arrived I buried my veggies under the meat and "cooked' them on the skillet.

This may seem extreme and I'm sure there where other green choices but I know what I like and I'm picky and that's just the way it is. Anyway, the meal was good and it is one way to get around at a Mexican place. You could also order Carne Asada minus all the dressing. So keep to your goal and make it work!

One more thing: Before you come in to train tonight or tomorrow look at the bottom of your shoe's. If they are muddy then please clean them off. Thanks.

4 Rounds for time

10 Push Press 95/65

5 KB Front Squat

Run 400m

Monday

Deadlift 3 Rep Max

Then complete as many rounds as possible in 10 minutes of

5 Pull Ups

10 Push Ups

15 Squats