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Month: June 2018

Sunday WOD

CrossFit 201 – CrossFit

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Partner Wod

AMRAP 20 minutes

Partner 1: 2 Rounds of Cindy

Partner 2: Max Calorie Row

Partner doing Cindy is the pacer.

2 Scores: Total Calories rowed and Total rounds of Cindy


5 Pullups

10 Pushups

15 Air Squats

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Max Calorie Row (Calories)

Metcon (10 Rounds for time)

Partner Wod

10 rounds

Every :45

5 tire flips together

*Goal is speed!

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Saturday WOD

CrossFit 201 – CrossFit

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Small (Time)

3 Rounds for time of:

1000m Row

50 Burpees

50 Box Jumps, 24″

800m Run
In honor of U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, PA, died on February 12, 2009
To learn more about Small click here

Time Cap: 40 minutes

Scaling Option:


3 Rounds

1,000 meter row

25 burpees

25 box jumps 24/20

800 meter run


3 Rounds

500 meter row

20 burpees

20 box jumps/ plate jumps

400 meter run

*Set up a few 45# plates to jump. Even if it’s 1 plate, practice jumping.

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Pre- & Post-Workout Nutrition

You spend 1 hour of your day in a CrossFit class, the other 23 hours are spent outside the gym.  You work hard for that hour whether your goal is weight loss, building muscle, better body composition, or just general health.  That hour is very important in helping you meet your goals.  The other 23 hours, however, are even more important.  

If you are not fueling your body correctly, you are not recovering as well as you could be.  There are a few other factors besides nutrition that go into your recovery, such as sleep, stress levels, and body work (stretching, foam rolling, chiropractic adjustments, massages etc).  Nutrition, however, is a huge factor and something that you can control.

Dialing in the timing of your meals and their composition around your workouts can help you with recovery, and in turn help you reach your goals much faster.  The better you recover from a workout, the better the next workout will be.  You will make that hour at the gym a lot more productive with the proper nutrition.  

Start with focusing on your pre- and post- workout nutrition one day at a time.  

Pre-Workout Meal

  • 1-3 hours before working out
  • Provides you with physical and mental energy from all the macro and micronutrients from your food.  
  • If you train very early in the morning, (5:30am classes), you may not have time for a pre-workout meal.  Make sure that your meal the night before was nutrient dense and well balanced (carbs, proteins, and fats).  


Eat plenty of lean protein before your workout.  You literally break down your muscles during exercise and weight training.  Protein keeps amino acids stocked while promoting protein synthesis.  


Fill up on slow digesting carbs.  Exercise depletes your glycogen and glucose levels, so you need carbs to replenish them!


Keep your fat intake low in your pre-workout meal.  Fat slows down digestion.  You don’t want to feel uncomfortable in the middle of a hard WOD!

Immediately Pre-Workout OR During Workout

  • 30 minutes to immediately before a workout
  • My 5:30 classes, this option is ideal for you!
  • Only refuel mid workout if it’s a very long workout.  


Whey protein shake.  It is a very fast digesting protein.


Stick with really fast digesting carbs such as gatorade, coconut water, Vitargo.  If you’re doing multiple sessions, eat foods such as white rice, fresh or dried fruit between.


Avoid fats completely as they slow down your digestion.


Have this meal within an hour of your workout.  This meal helps with your recovery tremendously.


To promote muscle maintenance and growth.


To replenish glycogen stores and help with recovery.


Slows down digestion, so keep this very low.


Protein Sources (low fat sources)

  • Chicken breast (skinless)
  • Lean ground beef
  • Egg whites
  • Lean steak
  • Turkey
  • Egg whites
  • White fish
  • Low fat greek yogurt
  • Low fat cottage cheese
  • Whey protein
  • Casein protein (best at bedtime because it is slow digesting)


Slow Digesting

  • Sweet potato
  • Oats
  • Brown rice
  • Whole grain pasta
  • Whole grain breads/ cereals
  • Vegetables
  • Quinoa (also has a great source of protein)


Fast Digesting

  • White potato
  • White rice
  • Fruit
  • Gatorade
  • Dextrose or Vitargo 
  • Rice cakes
  • Pancakes
  • Waffles


  • Olive oil
  • Avocado
  • Butter
  • Coconut oil
  • Nut butters
  • Nuts
  • Cheese

In summary, avoid high fat foods around your workout time.  

Have a meal with lean protein, slow digesting carbs, and low fat 1-2 hours before your workout.

Bring a shake with carbs + protein to your workout (Whey Protein + Gatorade or coconut water). Drink half of that shake within 30 minutes of your workout.  Drink the other half of the shake directly post workout. 

Eat your post workout meal within an hour of your workout with lean protein and a mix of slow and fast digesting carbs.  

Your food portions play a big role as well.  Every single person is different.  Different body types, different metabolisms, different daily activities, different stress factors.  This is where my one on one nutrition coaching comes into play.  What works for one person, will probably not work for another.  For example, Ectomorphs have a very high carb tolerance, while endomorphs have a very low carb tolerance.  If you’re an endomorph and you’re following the numbers I gave to an ectomorph, you will be eating macro ratios completely wrong for your body type.  

If you’re not counting your macros, just make sure you are eating a well balanced diet full of fruits and vegetables, lean proteins, carbs, and fats.  Use the pre- and post- workout nutrition guide to help you make better choices around your workout time.  Do this consistency and see for yourself how much better you will feel.

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Friday WOD

CrossFit 201 – CrossFit

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Dumb Bell Bench Press

DB Bench Press

5 sets

Every 2 minutes

8 Dumb Bell Bench Press + 8 Strict Pull ups

*Use 25-30% of your 1 rep max bench in each hand.

Metcon (Time)

Time Cap: 10


Hang Squat Cleans 135/95 RX+/ 115/75 RX

Bar Facing Burpees

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Thursday WOD

CrossFit 201 – CrossFit

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EMOM 10 minutes

Even minutes:

:15 hollow hold + 5-10 toes to bar

Odd minutes:

:15 arch hold + 5-10 toes to bar

*Maintain your kip, avoid double kipping between reps.

*Double Kip = no rep 😉

*Scale to knees to parallel if you don’t have a proper kip.

*Stay with the same number of T2B all sets, don’t start out with 10 and drop

with every round. Stay CONSISTENT.

*Score = total number of toes to bar

Metcon (4 Rounds for reps)

4 Rounds for max reps

1) Calorie Row

2) Double Unders

3) Abmat situps

4) Ring Rows

5) Box Jumps

*RX Ring Row = feet elevated on box same height as rings. Make contact with your shoulders on every rep.

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Wednesday WOD

CrossFit 201 – CrossFit

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Metcon (5 Rounds for weight)

5 rounds

Every 2 minutes:

1 power Clean + 3 Push Jerks

*30 medball twists between each set 20/14

*Increase weight each set if form is good


Metcon (Time)

5 Rounds

400 meter run

10 Power Clean and Jerks 135/95

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Kyle has been doing CrossFit for 3.5 years.  He did a 12 week cut with Coach Stacey and lost a total of 22 pounds.  He was able to maintain and even build strength during his cut.  He can back squat 405 for reps, run a sub 7 minute mile, and do 20+ pull-ups at a time.  He has gotten faster and stronger.  The best part is that now we get to increase all his food back up while he maintains his leanness as his body will be using the extra calories for energy during training.  He now better understands how to fuel his body properly to perform better in the gym, keep his energy levels high, and stay lean.

How has training at CrossFit 201 impacted your fitness physically, mentally, and emotionally?

I have been doing Crossfit for about 3.5 years at Crossfit 201 for just under 1 year. Crossfit has given me a place not just to work out but to test myself physically and mentally. Crossfit 201 has been a place that has people that can motivate me to work harder and push farther than I thought I could (sometimes more than I want, in a good way). Between the community and the coaches, I am challenged, motivated, and inspired to become the best version of myself.

How has your training at CrossFit 201 enhanced the quality of your life outside of the gym?

Crossfit 201 has helped me stay at a fitness level that will allow me to do any physical activity I want to do. It has kept me healthy and feeling the best I have ever felt.

I have always loved going to the gym and working out but only recently have I learned that food is just as important, if not more, than going to the gym. I have never been good at portion control or eating the right foods. I have tried many different diets and never been able to stick with it. Both my old gym and Crossfit 201 gave me a great community and helped me to start looking at food differently. Not until I got to Crossfit 201 did I find a great plan that works and one that I feel is a system that I can stay with for a long time.

What can you now do that you couldn’t do when you first started?

Since I started Crossfit I have learned so many new skills and enhanced many of the skills I already had. My body awareness has been one of the greatest improvement I have noticed, whether it is body awareness during a lifting or gymnastics. It is a great feeling knowing I am more self-aware. It has also greatly improved my mental toughness. I constantly set goals for workouts and every time I push myself to meet those goals I learn that I can endure or push through more than I ever thought I could.

Can you share a little bit of your story and how fitness became a part of your life? What motivated you to start and what keeps you coming back?

I have played soccer all my life and through college, so fitness has always been a part of my life. After college I took time away from the gym and got really out of shape and started feeling bad about myself. A friend of mine got me to try a Crossfit class and I fell in love. I am able to set goals and work toward them. I am able to push myself and challenge myself physically and mentally. I know that I do not hit my expectations everyday but I love that Crossfit has a community that pick you up and inspire me to come back the next day and go after the next challenge.


What pieces of inspiration can you share with other people to inspire them to make a positive change in their lives?

If you set a goal and truly want it, nothing should stop you from obtaining it. Also, if you ever need help, which is perfectly fine, there is always someone around willing to help.

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Tuesday WOD

CrossFit 201 – CrossFit

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Dumb Bell Press

3 sets

Every 3 minutes

Max Effort Standing Strict DB Presses+ 15 Ring Pike Ups

Use 25% of your 1RM barbell strict press in each hand

*Scale ring pike ups with ring tuck ins, pike ups on the rower, or use a towel under your feet to slide your feet in and out.

Metcon (Time)

60/40 Calorie Row


3 Rounds

10 DB Deadlifts 70/50 RX+/ 50/35 RX

8 DB Reverse Lunges 70/50 RX+/ 50/35 RX

6 DB Push Jerks 70/50 RX+/ 50/35 RX


800 meter run

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