Crossfit Spokane Valley is excited to be sending a team to the Northwest Regional Competition for the second year in a row!
Regional Workouts Announced! Click here to Check them out!
Strength
Find OHS 1 rep max
WOD 1:
3 rounds 5 OHS (60%)
20 Box Jumps (24/20)
5 minutes of rest
WOD 2:
6 min AMRAP
10 1 arm DB OHS (5 each arm) (30/20)
40m plate push
Nutrition:
"Sevens"
7 rounds of...
7 Handstand push-ups
135/85 pound Thruster, 7 reps
7 Knees to elbows
245/185 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 53/35
7 Pull-ups
Nutrition: Paleo Breakfast Idea's anyone? Breakfast needs to be more than a cup of coffee and a nutrition bar on the way out the door. A proper breakfast will kickstart your day, no to mention your metabolism.
WOD 1:
Death By Squat Cleans (95/65)
Minute 1: 1 squat clean
Minute 2: 2 squat cleans
Minute 3: 3 squat cleans
Minute 4: 4 squat cleans
This continues until you are not able to perform the number of squat cleans in the minute.
Death by WODs are about mental toughness training... Go for it gang!
WOD 2:
100 jumping squats
100 shoulder to OH (75/45)
100 double unders
100 burpees
This is a great opportunity to work on increasing muscle stamina...Bite off big chunks and take short breaks. Your mind will always try to talk you into stopping before you are physically unable to continue...fight through the stop signs and test yourself!
Monday's WOD:
10-9-8-7-6-5-4-3-2-1
Chest To Bar Pull-ups
Burpee Tire Jumps
Weighted Sit-ups (45/25)
WOD
Say Hello to...
"The Chief"
3 minutes As Many Reps As Possible
3 Power Cleans (135/85)
6 Push-ups
9 Squats
Rest 1 minute...repeat 4 more times.
Nutrition:
Check out this link to a great 14 day Paleo Diet kick start.
WOD:
1200m Run
63 push ups
36 pull ups
800m Run
42 push ups
24 pull ups
400m Run
21 push ups
12 pull ups
BUYOUT: 2 min AMRAP HSPU
Nutrition:
Snacking is an important part of a successful diet regardless of your goals. It will keep your blood sugar in check and help fight the hunger monster. You know the one. That monster in you that talks you into eating something you know is not in line with your diet....but your SOOOOOO hungery! If your like me at all, you are always looking for new ideas for snacks. A guy can only eat 2 ounces of lunch meat, an apple and 6 almonds so many times...right? Here are some new and improved ideas for those people looking for snacks that will keep them going throughout the day without having to run to the vending machine. Check out these Paleo Snacks.
Strength
DB Shoulder Ladder 10-8-6-4-2-2-4-6-8-10
Start with a weight that you an strict press 10 times...move straight to the next weight and perform 8 strict shoulder press...then increase the weight slightly and do 6 reps...then four reps...then two reps....Take a short break and start the journey back up the ladder. 2...then 4...then 6...etc.
Here's the deal. Do strict press as long as you can. Once you hit your limit for strict press, go to push-press until you have to go to push-jerk. The ladder in total should take about 3-4 minutes to complete. So set everything up and go for it!
Rest 5 Minutes
WOD
21-15-9
Toes 2 Bar
Ring Dips
Box Jumps (24/20)
Buyout: 1 rep max strict press...One effort, do or die! Complete within 5 minutes of completing the WOD.
Nutrition:
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