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Month: July 2018

Wednesday WOD

CrossFit 201 – CrossFit

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Clean Complex

EMOTM 8 minutes

3 Power Cleans

1 Hang Power Clean

1Hang Squat Clean

6 Knees to Elbows

*Use 70% of Power Clean for all sets

*Touch and go

Metcon (Time)

4 Rounds

21 Wall Balls

15 Burpees

9 Weighted Pistols 30/20

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Tuesday WOD

CrossFit 201 – CrossFit

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Core Strength/Stability

6 rounds

:15 Ring Support Hold

:15 Rest

6 Rounds

:15 Bottom of Ring Dip Hold

:15 Rest

Metcon

Metcon (Time)

Time Cap 25 minutes

1 mile run

Then…

4 Rounds

5 Squat Cleans 225/155 RX+/ 185/135 RX

5 Bar Muscle Ups

Then..

1K Row

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Sunday WOD

CrossFit 201 – CrossFit

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Metcon

Metcon (Time)

Partner WOD

Summer Coed Classic 3

Gentlemen: 50 Wall Balls (RX-20/14 TO 10’/9’ SCALED 14/10 TO 10’/9’)

Ladies: 50 Wall Balls (RX-20/14 TO 10’/9’ SCALED 14/10 TO 10’/9’)

Gentlemen: 40 DB Power Snatches 50/35 RX/ 35/20 Scaled

Ladies: 40 DB Power Snatches 50/35 RX/ 35/20 Scaled

Gentlemen: 30 Shoulders to Overhead 165/115 RX/ 115/75 Scaled

Ladies: 30 Shoulders to Overhead 165/115 RX/ 115/75 Scaled

Gentlemen: 20 HSPU (RX) /Hand Release Push ups (Scaled)

Ladies: 20 HSPU (RX) /Hand Release Push ups (Scaled)

Gentlemen: 10 Front Squats 165/115 RX/ 115/75 Scaled

Ladies: 10 Front Squats 165/115 RX/ 115/75 Scaled

Cool Down

Metcon (Time)

With a partner:

800 meter double Dumbell/ KB OH Walk/ Farmers Carry 70/53

*One partner carries DB’s overhead, while other does a farmers carry. Switch when necessary.

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Saturday WOD

CrossFit 201 – CrossFit

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Overhead Squat (1 rep max)

15 minutes to work up to a

heavy Overhead Squat

*From the rack

Metcon (Time)

Time Cap: 14 minutes

For Time:

21 Overhead Squats (95/65)

200 Meter Run

21 Thrusters (95/65)

200 Meter Run

15 Overhead Squats (95/65)

200 Meter Run

15 Thrusters (95/65)

200 Meter Run

9 Overhead Squats (95/65)

200 Meter Run

9 Thrusters (95/65)

200 Meter Run

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Alyssa on losing 30 pounds and gaining strength both mentally and physically

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

I joined Crossfit 201 in September 2017 and it has been a game changer for me. It was the level up I needed both physically and mentally. In less than a year I managed to transform my body, strengthen my mind, and learn more about what I’m capable of. All while meeting some pretty awesome people!

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

Training at Crossfit 201 has reaffirmed the importance of consistency in my life, something I’ve struggled with on my fitness journey. I’m at a point now where I’m consistently training 1-2 times per day, incorporating running and accessory/foundational movements, and tracking my food as best I can. I ran my first 5k just a week ago, something I couldn’t imagine doing a year ago. I feel strong, healthy, lively, and genuinely happy. I don’t dread waking up at 5AM to train anymore, it’s my lifestyle.

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

PULL-UPS! (Insert excited emoji) While pull-ups may come easy for some, it has been my year long goal to pull myself up over that bar! With some help from CF201 coaches and my fitfam, I’ve manicured my kip and am able to string 5 pull-ups. I still have lots of room for improvement but this is a perfect example of consistency and taking the time to do the extra work. I’m also able to do double-unders, climb a rope, and get upside down gracefully for a hand stand hold!

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?

Long story short, unhealthy relationships lead to unhealthy lifestyles. By the end of 2016 I was 35lbs overweight and couldn’t take how unhappy I was. That is motivation enough. I knew my happiness was only going to come from moving and taking care of myself. Having an athletic background, my body was not used to carrying all that extra weight, neither was my mind. So I changed it, began taking HIIT classes and finding my fit again. Fast forward to summer 2017, I was down 30lbs and ready for something more. I felt ready and more comfortable with myself to try Crossfit so I did. What keeps me going back? The growth, the learning, the energy, the people, the programming, the coaches, the never ending support, the sense of community. Taking a rest day is the hardest part!

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

If it scares you, do it. If you need help, ask. If you think you can’t, you’re wrong. Practice and be patient with yourself. But most of all, have fun!

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Friday WOD

CrossFit 201 – CrossFit

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Metcon (Weight)

4 Sets

10 DB Floor Presses (AHAP)

10 Rig Band Resisted Inverted Rows

10 Rig Band Resisted Pushups

:30 Hollow body hold

Rest :90 between rounds

*Record heaviest DB floor press weight

Metcon (3 Rounds for reps)

3 x 3 minutes on / 3 minutes Off

5 Unbroken Toes to Bar

4 Ring Dips

3 Squat Clean and Jerks

Round 1: 135/95

Round 2: 155/105

Round 3: 175/115

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