CROSSFIT FENWAY BLOG

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Thursday, July 6th 2017 – Conditioning

Warm-Up
200m row sprint x 6
during rest
10 jump lunges

10 box jumps step down

Strength
4 Sets
1:00 max LSit hold – accumulate as much time as poss in 1 min
12 medball side throws against wall (12 per side)
rest 2 min

WOD
12 min Amrap
20 box jumps
20 Alt DB snatches (50/35)

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Wednesday, July 5th 2017 – Conditioning

 

Join our friend, Black Iron Nutrition Coach and CrossFit Games Athlete, Kels Kiel for a nutrition talk on July 11th, at 8pm! Learn how to improve performance, recover better, and improve your body composition during this workshop. Kels will teach athletes how to calculate their own macros and you will also be taught how to make adjustments to your diet depending on your goals and your body’s response.

Topics that will be covered:
-Macronutrients and Micronutrients
-Nutrient Timing for Performance and Recovery
-Meal Planning
-Tracking, Weighing, and Logging
-Grocery Shopping
-Carb Cycling
-Overcoming Plateaus
-Weight Loss and Weight Gain
-Making Smart Food Choices

Where – CrossFit Fenway
Date and Time – Tuesday, July 11th 2017 at 8:00PM.
Cost – $10 per person
– cash or check early to one of the coaches at CF fenway or PayPal Kels directly at Kels.kiel@gmail.com

Warm-Up
3 rounds
200m run
5 front squats
5 hang power cleans
5 push press switch to push jerk
5 ring rows

Strength
5 Sets
3 Front Squats @70% of 1rm (32×1 tempo)

WOD
800M Run
20 Hang Power Cleans (165/115)
20 Stoh
20 Bar MU
**Break up anyway except run**