CROSSFIT FENWAY BLOG

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Saturday, July 15th 2017 – Conditioning

Endurance WOD
Amrap 35
15/12 cal row
12 KB Swings
:40 wall sit
8-10 burpees
:30 situps
10 ring rows
20 jumping lunges
20 supermans

*you can try to think of this like a EMOM and try to leave some in the tank at the end!

Partner WOD
*after every run each team has to complete 600m row before they head back out to run. One partner can be rowing while other is working.

400m run
30 power cleans (135/95)
30 burpees
*600m Row
400m run
40 front squats (135/95)
40 burpees
600* m row
400m run
50 squat cleans (135/95)
50 burpees
600m row  

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Monday, July 10th 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
400m run
10 air squats
10 walking lunges
10 light Kb snatch
10 lunges with kb OH
Mobility

Strength
Build to 95% of 1rm Back Squat
then 1 set ME @80%

WOD
4 rounds for time:
8 R-Arm KB snatch
8 Lunge Steps with KB OH
15 Pullups
8 L-Arm KB snatch
8 Lunge Steps with KB OH
400M Run
Rest 1:00

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Saturday, July 8th 2017 – Conditioning

End WU
2k row – @ :2 slower than 5k time trial pace
Endurance WOD
21 Min Amrap
:45 single unders
20 weighted step overs – (20″)
10 thrusters (45/35)
10 hanging knee raises

 

Partner WOD
30 min amrap
5 wallballs
3 hspu
1 clean (185/115)
1 person does a whole round one rests