(508) 481-2372 ali@pennantcrossfit.com

Wednesday 5.15.19

Weightlifting Wednesday

Every minute on the minute x 6 (across)
2 Power Cleans
Every Minute on the minute x 10
5 Deadlifts 225/155
Max HSPU in remaining time
Lifestyle
Every minute on the minute x 6
3 Hang Power Cleans
Every Minute on the minute x 10
5 Deadlifts 185/125
Max Box Pike HSPU in remaining time
Upper Rehab
Every minute on the minute x 6
2 Power Cleans
Every Minute on the minute x 10
5 Deadlifts 225/155
Max Sandbag Hold in remaining time
Lower Rehab
3 Sets
5 KB Bent Over Row – per side
10 Jefferson Curls
Every Minute on the minute x 10
5 Ring Rows
Max Cal Row in remaining time

 

Effects of Dietary Fructose Restriction

A 2016 trial shows that removing fructose from the diet of obese adolescents leads to significant improvements in liver fat content and insulin sensitivity in as few as nine days. Click HERE to read the study.

 

Tuesday 5.14.19

Quadzilla

3 Sets – (around 70% of Front Squat)
3 Front Squats right into 7 Back Squats
Back Squat: 3 x 1 (20 second pause in bottom)
Accessory or Optional Conditioning
4 x 300m Row or Ski
*Rest 1 min between*
Lifestyle
Same as Performance
Upper Rehab
Same as Performance
Lower Rehab
3 Sets
3 Heavy Bench Press right into 10 DB Bench Press
Heavy Strict Press: 3 x 2 (3 second eccentric)

Awesome turnout for 24 Heroes last year. We are excited to see what this year has in store!

Monday 5.13.19

Justify

Teams of 2
2 Rounds (each)
30/25 Cal Bike
25 Goblet Squat 53/35
25/20 Cal Ski
25 T2B
30 Wall Balls
*1 partner completes 1 whole round then switch*
Lifestyle
2 Rounds (each)
25/20 Cal Bike
20 Goblet Squat 53/35
20/15 Cal Ski
20 Strict Knees to Chest
25 Wall Balls
Upper Rehab
2 Rounds (each)
30/25 Cal Bike
25 Goblet Squat 53/35
25/20 Cal Row
25 GHD
30 Medball Front Squats
Lower Rehab
2 Rounds (each)
35/28 Cal Row
25 Pull-ups
25 Sit-ups
35/28 Cal Row

Bootcamp Week of 5.13.19

Monday
AMRAP25
Run 400m
5 Tire Flips
5 DB Bench Press 50/35
Run 400m
10 Tire Flips
10 DB Bench Press 50/35
Run 400m
15 Tire Flips
15 DB Bench Press 50/35
*Continue this pattern for the 25 minutes as high as possible*
Tuesday
2 Rounds
80/60 Cal Row
40 Wall Balls
20 Strict Knees to Chest
5 – 10 minutes of mobility
Wednesday
2 Rounds
500m Ski
100ft KB Walking Lunge 35/26 by side
15 Burpee Box Get Over
25 Ring Rows
50/40 Cal Bike
100 Double Unders
Thursday
Every minute on the minute x 20
Minute 1 – 15 KB Swings 70/53
Minute 2 – 50ft Sandbag Carry
Minute 3 – 100ft Sled Push
Minute 4 – 15/12 Cal Row
Friday
“Loredo”
6 Rounds
24 Air Squats
24 Push-Ups
24 Walking Lunges
400 meter Run
*35 min cap*
Sunday
5K Run (the loop x 3)
into 40 – 30 – 20 – 10
Burpees
Sit-ups
Cal Row
*60 min cap*

CrossFit Week of 5.13.19

Monday
Teams of 2
2 Rounds (each)
30/25 Cal Bike
25 Goblet Squat 53/35
25/20 Cal Ski
25 T2B
30 Wall Balls
*1 partner completes 1 whole round then switch*
Tuesday
3 Sets – (around 70% of Front Squat)
3 Front Squats right into 7 Back Squats
Back Squat: 3 x 1 (20 second pause in bottom)
Accessory or Optional Conditioning
4 x 300m Row or Ski *Rest 1 min between*
Wednesday
Every minute on the minute x 6 (across)
2 Power Cleans
Every Minute on the minute x 10
5 Deadlifts 225/155
Max HSPU in remaining time
Thursday
3 Rounds: Start a new round every 5 minutes
6 Devils Press 50/35
12 DB Thrusters
400m Run
Accessory or Optional Strength
Heavy DB Box Step-ups: 4 x10 (5 per leg)
Friday
AMRAP20
21 Strict Pull-up
15 Box Jumps 30/24
9 Power Snatches 155/105
250m Row
Saturday
“Loredo”
6 Rounds
24 Air Squats
24 Push-Ups
24 Walking Lunges – alternating
400 meter Run
*35 min cap*
Sunday
3 Sets
12 Alternating DB Bench Press (6 per side)
10 Z Press
10 Hanging Scap Raises
3 Sets
15 DB Romanian Deadlifts
30second Single leg glute bridge – per side
15 Goblet Squats (with slingshot around knees)
3 Supersets
10 Side Plank Rotations – per side
30second hollow hold

Sunday 5.12.19

Happy Mother’s Day!

4 Sets
6 – 8 Double DB Curl And Press
10 PVC Lat Pull Down
10 Rower Pike Compression
10second Hanging L sit
4 Sets
5 RNT Split Squat – per side (weighted)
10 Single Leg Glute Bridges
10 Double KB Front Squat
50ft Waiters Walk – per side

 

Shoutout to Coach Mallory for all the hard work and progress!
“These pics are hard for me to post but I’m proud of myself and maybe I can encourage someone else. I successfully finished my mini cut (8 weeks) while still breastfeeding, juggling two jobs, full time mom-ing to a 10 month old, and lots of other small responsibilities. It took a lot of work but I finally came around to realizing IM worth it.”
——————————————————
”Super thankful for Well Fed Nutrition who encouraged me the whole way. Honestly already super excited to do another cut end of summer once I stop breastfeeding so I can REALLYYY cut without worrying about effecting my supply.”
——————————————-
Results: Lost 6lbs. Down 4.4% body fat, gained 1.1 lb muscle mass, lost inches, GAINED CONFIDENCE.

 

Saturday 5.11.19

Team “Whitten”

Teams of 2: 5 Rounds
22 Kettlebell Swings 53/35 (each)
22 Box Jumps 24/20 (total)
400m Run (together)
22 Burpees (total)
22 Wall Balls (each)
*one person at a time except during the run

 

US Army Captain Dan Whitten, 28, of Grimes, IA, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, NC, died February 2, 2010, when enemy forces in Zabul, Afghanistan attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten. The “Whitten” Hero WOD was first posted on crossfit.com as the workout of the day for Sunday, December 12, 2010 (101212).
Lifestyle
Teams of 2: 5 Rounds For Time
15 Kettlebell Swings 53/35 (each)
15 Box Jumps 24/20 (total)
200m Run (together)
15 Burpees (total)
15 Wall Balls (each)
Upper Rehab
Teams of 2: 5 Rounds For Time
22 Russian Kettlebell Swings 53/35 (each)
22 Box Jumps 24/20 (total)
400m Run (together)
22 Burpees (total)
22 Medball Squats (each)
Lower Rehab
Teams of 2: 5 Rounds For Time
500m Row (together)
22 Push-ups (total)
22/18 Cal Bike (each)
22 Sit-ups (each)

Friday 5.10.19

“Fran”

21 – 15 – 9
Thrusters 95/65
Pull-ups
*10 min cap*
Accessory or Optional Strength
3 Sets – Building
3 Hang Squat Snatch + 2 Overhead Squats
Lifestyle
18 – 12 – 6
Thrusters 75/55
Pull-ups
Upper Rehab
21 – 15 – 9
Hang Squat Cleans 95/65
Cal Row
*10 min cap*
Lower Rehab
15 – 12 – 9
Push Press 95/65
Cal Bike
Pull-ups
*10 min cap*

Thursday 5.9.19

Cupcake

2 Rounds
800m Run
10 Clean and Jerks 135/95
25/20 Cal Bike
500m Row
10 Double KB Snatch 35/26
250m Ski
Lifestyle
2 Rounds
400m Run
6 Hang Clean and Jerks 115/75
20/16 Cal Bike
500m Row
6 Double KB Snatch
26/18 250m Ski
Upper Rehab
2 Rounds
800m Run
10 Power Cleans 145/100
25/20 Cal Bike
500m Row
10 Double DB Power Clean 50/35
250m Row
Lower Rehab
2 Rounds
800m Run
15 Push Press 135/95
25/20 Cal Bike
500m Row
10 Renegade Row 35/20 – per side
250m Ski

This year’s 24 Heroes Event can’t come soon enough!

Wednesday 5.7.19

Crossfit Total

12 minutes to build to 1 rep max Strict Press
12 minutes to build to 1 rep max Back Squat
12 minutes to build to 1 rep max Deadlift
Lifestyle
12 minutes to build to heavy set of 2 Strict Press
12 minutes to build to heavy set of 2 Back Squat
12 minutes to build to heavy set of 2 Deadlift
Upper Rehab
12 minutes to Complete – 2 sets
15 GHD
15 Hip Extension
15 Pistols – per side
12 minutes to build to 1 rep max Back Squat
12 minutes to build to 1 rep max Deadlift
Lower Rehab
12 minutes to build to 1 rep max Strict Press
12 minutes to build to 1 rep max Bench press
12 minutes to Complete – 2 sets
20 Barbell Bent Over Row
15 Strict Pullups
15 GHD

 

 

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