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11/21/2016

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CrossFit Seek and Destroy – Small Group Training

Warm-up

Warm-up (No Measure)

10 Rib Rolls

10 Clock Rotation

250M Row

10 Pass Throughs

10 Leg Swings (All Directions)

10 Pass Throughs

10 Counterbalance Squats

10 Pass Throughs

10 Air Squat

10 Scap Push-Ups

10 Push-Ups

10 BB Thrusters

5 Burpees

Strength

Push Press

2×10@70%

1×7@75%

1×5@80%

1×2@85%

Metcon

Metcon (Time)

21-15-9-15-21

Deadlifts

135/185/225/185/135

95/135/185/135/95

Jump Squats (Over Erg)

Cal. Row

11/18/2016

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CrossFit Seek and Destroy – CrossFit

Strength

Metcon (No Measure)

J. Lo Complex

15 Min. EMOM

5 Sumo Deadlift

5 Front Squat

5 Back Squat

*5-10# heavier then last week.👍🏻💪🏻

Metcon

Metcon (Time)

21-15-9-6-3

HSPU/Pike Push-Ups

KB SDLHP

Deadlift

* Male Weights 135/185/205/225/255

* Female Weights 95/135/155/185/205

11/18/2016

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CrossFit Seek and Destroy – Small Group Training

Warm-up

Warm-up (No Measure)

10 Rib Rolls

10 Clock Rotation

10M Inch Worm

250M Row

10M Lunge

2 Rounds

:30 Worlds Greatest x3 (ea.)

1:00 Frog Stretch

10 Goblet Squats

Then…

12-9-6

KB Swings

Toy Soldiers

Strength

Front Squat

2×10@65%

1×10@70%

1×8@75%

1×4@80%

Superset ea. W/ 10 BW Hip Thrusts

Core

5 Min. Plank Challenge

*Ea. Broken Plank is 5 Burpees

*All are due once 5 mins. has been completed.

Skills

Metcon (No Measure)

Review of a few Gymnasty movements.

*Handstand position/PU

*Kip/PU/BF/C2B/BF C2B/BMU/RMU

11/17/2016

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CrossFit Seek and Destroy – CrossFit

Metcon

Metcon (No Measure)

12 Min. EMOM

Odd- 15 KB Swings 53/35

Even- 10 Goblet Squats 53/35

-1 Min. Rest-

10 Min. EMOM

Odd- 15 Sit-Ups

Even- :45 sec. Plank

-1 Min. Rest-

8 Min. EMOM

6 Thrusters 75/55

-1 Min. Rest-

“Jerry”

2 rounds

800M Run

400M Back Pedal

11/17/2016

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CrossFit Seek and Destroy – Small Group Training

Warm-up

Warm-up (No Measure)

10 Rib Rolls

10 Clock Rotations

250M Row

10 KB RDL

10 KB DL

10 Goblet Squats

10 KB Swings (Eye)

2 Rounds

10 Sit-Ups

:30 Worlds Greatest

10 KB Swings (OH)

Strength

Deadlift

2×10@65%

1×10@70%

1×10@75%

1×5@80%

Superset Ea. With 5×10 Sumo DL @50%

Core

21-15-9

Seated Leg Lifts

V-Ups

GHD Sit-Ups

Metcon

Metcon (Time)

6 RFT

10 KB Swings

5 Squat Snatch 75/55

10 Wallballs

*200M Row between rounds

11/16/2016

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CrossFit Seek and Destroy – CrossFit

Warm-up

Warm-up (No Measure)

So guys another FS day comes around, we’re working at

55%

60%

65%

70%

Of our BS 1RM if we do not know our 1RM FS

Strength

Front Sqaut

2×10@65%

1×8@70%

1×6@75%

1×4@80%

Metcon

Metcon (AMRAP – Reps)

10 Min. AMRAP

30 Dubs

10 Cal. Row

Then…

6 Min. Cap

400M Run

20 Burpees

Gymnastics

Benchmark

Complete

15-12-9

Unbroken T2B

* if you break at anytime you must restat from 1 on that set, rest as long as needed.

Making the most of your time at Athletics United.

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Trust us. We understand busy schedules. In fact, many of the members we have here at Athletics United initially joined because they needed a more efficient workout that didn’t require them to be in the gym for hours at a time.

That’s why we’ve put together this list of ways you can make your time at the box as productive and fulfilling as possible.

HOW TO MAKE THE MOST OF YOUR TIME AT ATHLETICS UNITED:

SET A TRAINING SCHEDULE

While you generally enjoy coming into the box, there are some days when maybe overtime at work, school papers, family issues and other nasty things can really get you in the mood to skip the WOD “just because.”

A good way to deter the “just because” excuse is to get into the habit of coming in at the same time on the same days. Once you’ve created this habit, it becomes automatic. You’ll find yourself going to the box without any force involved regardless of the plants who could probably use watering (or any other strange excuse you give yourself.)

Bottom line: A schedule keeps you consistent, and consistency is the key to forming healthy habits.

TRACK YOUR PROGRESS, CELEBRATE ACHIEVEMENTS

If you’re serious about hitting your fitness goal, it’s critical to track your progress. And we don’t mean stepping on the scale every morning and completely freaking out at any increase in weight.

Muscle weighs more than fat, so if you’re doing it right you’ll be gaining lean muscle while you’re losing fat which doesn’t always result in seeing a lower number on the scale.

Throw out that scale and buy a notebook. Keeping track of your workouts and progress will help you train with a purpose. If you did 5 back squats at 135 a few months ago, and that sequence has come up again, well now you’ll know what number to shoot higher than.

Bottom line: Knowing what you did yesterday will help you be better today.

COME EARLY, STAY LATE (TRAIN MORE, CHAT MORE)

Many of us get into the habit of coming in on-time and leaving on-time. That’s by no means a bad habit. But to make the most of your workout, the best thing you can do is put in a little extra time before and after class.

We know, working out before working out sounds like advice from a crazy person, but it’s really the key to taking your fitness to the next level.

It’s no news to say that putting in some extra credit will turn you into a better athlete, but when you do it with other athletes that like to go above and beyond outside of class times, you’re fostering some really positive relationships. That’s when the true awesomeness happens.

Bottom line: To get the most out of your training session, put in some extra work both physically and socially

ASK FOR HELP

It’s ok to admit that you feel a little intimidated to ask for help at the box. But don’t be! Even those big, huge, grunting, bearded guys were new once. Everyone has been in the same spot and there’s absolutely no shame in needing some extra help to understand a movement. In fact, that’s the sign of a smart athlete who’s on their way to big things.

Bottom line: There’s no such thing as a stupid question. Except for maybe, “Can I pee before you start the clock?” We don’t like that one.

ALWAYS HAVE A WATER BOTTLE CLOSE BY (ESPECIALLY WHEN YOU’RE NOT TRAINING)

Are you the type to only drink water when you’re feeling really thirsty or maybe you like to chug the majority of your day’s water intake right before and after a WOD? Well, you might want to change that and here’s why.

Feeling thirsty and getting dry mouth indicates that your body is already dehydrated. Dehydration can reduce the volume of blood pumped by the heart which means less oxygen to the muscles which often results in premature fatigue. And if you try to quick fix your dehydration by drinking lots of fluid right before class it can cause bloating and cramping. That’s a terrible way to suffer through a WOD.

This is especially important for women. “Women are not small men,” says Stacy Sims, Ph.D., exercise physiologist-nutrition scientist. “They’re five times more likely than men to have GI problems when exercising . . . women are also more likely to suffer from heat exhaustion and heat stroke.”

Bottom line: To get the most out of your training session, stay hydrated all day long before you step foot into the box.

SLEEP MORE

We want you to sleep more. In fact, we insist you sleep more. We can’t stress enough the importance of getting a good night’s rest because without it, all the training and dieting in the world will just be a waste of time.

It’s hard to believe that something you do when you’re not even awake can be one of the most important ways you can make the most out of your training sessions, but it’s true. To put it simply, lack of sleep stresses out your body which cases weight gain and anxiety.

Bottom line: Prioritize your sleep. Prioritize your well-being.

PRACTICE MOBILITY AT HOME

Stretching and becoming more flexible really shouldn’t take a back seat in your plan to become a fitter you. If we could tack on an extra 30 minutes to the WOD for mobility, we’d do just that! An hour a day at the box isn’t going to undo a lifetime of sitting on your bum craning over a keyboard.

Invest in a few key items for home like a foam roller and a PVC pipe to improve your range of motion while you’re watching TV or right before bed. Practicing mobility at home will improve your overall athletic ability and will decrease the risk of injury.

Bottom line: Mobilize everywhere and invest in the tools to do so.