Nutrition
What Should I Eat and Where Should I Start?

Let’s talk about proteins, fat and carbohydrates, the macro-nutrients.  Any food that you eat is a protein, fat, carbohydrate or some combination of these three macro-nutrients.

Nutrition
Using Nutrition To Improve Your Performance In The Gym

The best way to replenish your nutrients if you are performing at a high level of performance is with foods that are nutrient dense.

Nutrition
The Best Nutrition Plan For Your Needs

There is no one size fits all or perfect diet for everyone.  This is the concept of bio-individuality of nutrition.  Every individual needs to find the right types of whole foods that can restore balance to the body and promote optimal health. 

Nutrition
The Importance of Being Properly Hydrated.

Water is the most important nutrient in the body.  Water is also the most common nutritional deficiency among the American population.  

Strength & Fitness
Good Enough is NOT Good Enough

Personally, as a coach and affiliate owner over the years I have become a little lazy and I allow athletes to get away with “good enough”...

Strength & Fitness
The Foundation of a Successful Workout Plan

While there is no one-size-fits-all solution to fitness, there are a few principles that will help anyone achieve real results.

Strength & Fitness
Step Off the Scale

What is more important: How you look and how you feel, or a number that pops up when you step on the scale?

Community
The Comparison Game

We compare jobs, homes, vehicles, kids, abilities and even values. We constantly put ourselves up against those around us instead of going…

20180716

“Last Call”

Teams of 3

AMRAP 7:

50 Bench Press (135/95)

50 Bench Press (155/105)

AMRAP Bench Press (185/135)

20180714

1-rep Snatch - 2 Misses alllowed

1-rep Clean and Jerk - 2 Misses allowed

Front Squat Heavy Single

3x8 Partner Glute Ham Raises

20180713

Overhead Squat

Build to a Heavy Set of 3

“Dilly Dilly”

AMRAP 12:

2 Power Snatches (135/95)

20180711

Turkish Get-up

15 Minute

Practice / 5x2 on Each Arm

7 Minutes of Burpee Pullups

20180710

“Liquid Laugh”

5 Rounds:

1 Minute Front Rack Dumbbell Step Back Lunges (50’s/35’s)

1 Minute Double Unders

1 Minute Calorie Bike

1 Minute Rest

20180709

Push Jerk

15 Minutes to Heavy Single

“TNT”

For Time:

30 Snatches (95/65)

20180707

Power Snatch Singles - 6@90% of PS

Clean and Jerk Singles - 6@90% of C&J

Push Press - 4x2@85%

GHD Situps - 50 Total

20180706

“Jack Squat”

21-15-9:

Front Squat (135/95)

Kettlebell Swings (70/53)

400 Meter Run

20180703

Teams of 2

For Time:

2000 Meter Row

120 Calorie Bike

1600 Meter Run

*Break up row at 500m

*Break up calories at 20

*Break up run at 200m

20180702

Granite Games Qualifier Workout #6

20MIN TIME CAP

150 Double Unders

75 ft. Front Rack Dumbbell Walking Lunge (50lb/35lb)

50 Dumbbell Thrusters (50lb/35lb)

75 ft. Front Rack Dumbbell Walking Lunge (50lb/35lb)

150 Double Unders

Men use 50-lb. dumbbell

Women use 35-lb. dumbbell

20180630

Snatch Singles - 6@86%

Power Clean and Push Jerk Singles -  6@86%

Back Squat - 4x1@90%

Push Press - 4x4@80%

RDL's - 4x5@35% of Back Squat

20180627

“Captain Crunch”

AMRAP 4:

3 Rounds:

12 Deadlifts (95/65)

9 Hang Power Cleans (95/65)

6 Push Jerks (95/65)

20180626

“Instep Inferno”

4 Rounds:

400 Meter Run

10 Air Squats

10 HRPU

20 Abmat Situps

20180625

Granite Games Qualifier Workout #4

.AsRx

8MIN TIME CAP

3-6-9-12-9-6-3

Hang Squat Clean (135lb/95lb)

Bar Facing Burpee

Men use 135-lb. barbell

Women use 95-lb. barbell

20180623

Clean Doubles - 5@83%

Power Snatch Doubles - 5@83%

Snatch Grip Deadlift - 3x5@110% of 1rm snatch

Hip Extensions - 3x12

20180620

Front Squat

4x2@85%

“Crow’s Nest”

AMRAP 10:

15-12-9

Kettlebell Swing (70/53)

Front Squat (135/95)

*50 ft. Bear Crawl between each round

20180619

“Schlitz”

4 Rounds For Time:

400 Meter Run

4 Ring Muscle-ups

40 Double Unders

20180618

Granite Games Qualifier

Workout 2:

For Time:

12 Minute Time Cap

Wall Balls 20/14

20-18-16-14-12-10-8-6-4-2

Toes 2 Bar

10-9-8-7-6-5-4-3-2-1

20180616

Snatch Triples - 5@80%

Power Clean Triples - 5@80%

2 Push Jerk + 1 Split Jerk - 5@80% of Push Jerk

Back Squat - 4x2@85%

3x15 GHD Situps

20180615

Granite Games Qualifier

Workout 1A/1B

14 Min. Running Clock

1A:

15 Burpees over the Rower

40/30 Calories Rowing

15 Burpees over the Rower

40/30 Calories Rowing

15 Burpees over the Rower

1B:

1 RM Snatch

20180613

Deadlift

4x6@75%

“Floor It”

On the 4:00 x 4:

100′ Walking Lunge

20180612

Strict Pull-ups

4 x max effort

*No bands - negative pull-ups, ring rows

*No less than 20 reps

“Figawi”

AMRAP 18:

20180611

Squat Clean Thruster

Build to a Heavy Single

“Chalant”

For Time:

21 Lateral Barbell Burpees

21 Power Cleans (135/95)

20180608

Hell's Half Mile

20180606

Back Squat

4x4@80%

*if you back squated Saturday then complete - 4x8 step back lunges @30% of Back Squat max(each leg)

Then,

“Recess”

AMRAP 10:

20180605

Gymnastics work

15 Minutes

Pullups/T2B/Muscle-ups

“Mani-Pedi”

On the 2:00 x 7 Sets:

20180604

Push Press

4x4 @80%

Then,

“Speed Boat”

3 Rounds For Time:

20180602

Muscle Snatch From Knee - Warmup 3x3

Snatch + Overhead Squat + Snatch Balance - 6@75%

2 Power Snatches + 2 Push Jerks - 6@75%

Front Squat 4x4@80

RDL's - 4x5@50% of Back Squat

20180601

10 Minutes

Muscle-up/Pull-up Practice

Then,

"Nate"

20180530

Power Snatch

3-3-3-3-3

Start at 60% of Power Snatch

and increase weight each set

20180529

“Jelly Belly”

For Time:

50-40-30-20-10: AbMat Sit-Ups

25-20-15-10-5: Calorie Bike

10-8-6-4-2: Deadlifts (275/185)

20180528

Memorial Day Murph.

Today we honor the men and women that died while actively serving in our military. We are grateful that they were willing to pay the ultimate sacrifice so that we may enjoy freedom.

20180526

Muscle Cleans from knee - Warmup 3x3

Clean + Front Squat + Jerk - 1@60. 1@65, 1@70, 5@75

Power Snatch Double from Knee - 1@60, 1@65, 5@70

Back Squat - 4x4@80

Partner Glute Ham Raises - 3x5

20180525

10 Minutes of Handstand Pushup

Practice

Then,

2 Rounds for Time:

20 Handstand Pushups

20180523

Strength

Romanian Deadlift

4x8 @ 25% of Back Squat

GHD Situps

4x10

20180522

“Boat Race”

3 Rounds For Time:

500 Meter Row

400 Meter Run

Rest 3 Minutes Between Rounds

20180521

Push Press

4x6@75%

“Snake Bite”

For Time:

21-15-9:

20180519

Tall Snatch - 3x5 Warmup- Heavier than the last

Snatch + Overhead Squat - 1@70, 2@75, 2@80, 1@85, 1@90

Clean Pull + Power Clean - 1@70, 2@75, 2@80, 1@85, 1@90

Front Squat 4x6@75% (if you did front squats during week - 4x6 Step back lunges off of 2" deficit @25% of Back Squat max)

Weighted Planks - 4 of :30 building in weight

20180518

Power Clean + Push Jerk

4x3@60% of 1rm clean and jerk

Touch and Go

“Tiger Blood”

3 Rounds For Time:

20180516

Front Squat

4x6@75%

AMRAP 12:

60 Double Unders

20 Wallballs (20/14)

10 Deadlifts (245/165)

20180515

“Killer B’s”

AMRAP 3:

18 Burpee Box Jumps (24/20)

18 Overhead Squats (75/55)

Max Calorie Row

rest 3 minutes

20180514

Strict Press

4x6@75%

“Slasher”

AMRAP 13:

50 Dumbbell Snatches (50/35)

20180512

Tall Cleans - 3x4 Warmup - Heavier than last tall cleans

Snatch:

Power Snatch + Full Snatch - 1@70, 1@75, 1@80, 3@85

Clean + 2 Jerks - 1@70, 1@75, 1@80, 3@85

Clean Deadlifts - 5x3@100

GHD Situps - 4x8

20180511

“Friend-ship”

AMRAP 20:

40 Double Unders

20/14 Calorie Bike

2 Rounds of Strict “Cindy”

20180509

Back Squat:

4x6@75%

4 Rounds: 20 min. Cap

200m Run

20180508

“Jerry”

For Time:

1 Mile Run

2,000 Meter Row

1 Mile Run

20180507

Congratulations to the athletes that competed at Lifto De Mayo this weekend!

Push press:

4x8@70%

Then,

“Fran”

20180505

Tall Snatch - 3x5 Warmup

Snatch:

Snatch Triples (not Touch and Go, 3 Seperate reps back to back to back) - 1@65, 1@70, 1@75, 2@80

Clean:

Power Clean Triples (same as snatch) - 1@65, 1@70, 1@75, 2@80

Push Jerk from Rack - 5x2 @75% of Split Jerk

Back Squat - 4x8@70%

20180504

Deadlift

15 Minutes to heavy single

“TKO”

For Time:

50/35 Calorie Bike

27 Chest to Bar Pull-Ups

21 Power Snatches (115/80)

15 Overhead Squats (115/80)

9 Squat Snatches (115/80)

20180502

Hang Squat Clean

Build to Heavy Single

Then,

“Under the Lights”

AMRAP 8:

3 Hang Squat Clean (95/65)

20180501

“Play Dead”

AMRAP 5:

Buy-In: 600 Meter Run

12 Deadlifts (185/135)

12 Lateral Barbell Burpees

rest 5 minutes

20180430

Front Squat:

15 Minutes to Heavy Single

Then,

“Spin Doctor”

AMRAP 12:

30 Double Unders

20180428

Tall Cleans - 3x5 Warmup

Clean:

2 Cleans + 1 Jerk - 3@70, 3@75, 3@80

Snatch:

Power Snatch + Snatch Balance - 3@70, 3@75, 3@80

Front Squat - 4 x 6 @75%

20180427

12 Minutes of Pullup/Muscle-up

Practice

“Rack City”

For Time:

10 Power Cleans (155/105)

50 Air Squats

10 Front Squats (155/105)

50 Air Squats

..

20180425

Strict Press

15 Minutes to heavy single

“Surfer on Acid”

3 Rounds:

50 Double Unders

21 Burpees

20180424

“Marathon Tuesday"

2 Rounds For Time:

400 Meter Run

26 Hand Release Push-ups

400 Meter Run

20180423

Overhead Squat

Build to a Heavy Single

“Ring of Fire”

AMRAP 9:

1 Ring Muscle-ups

20180421

Muscle Snatch - 3x5 Warmup

Snatch:

Snatch with 3 second slow pull - 3@70%, 3@75%, 3@80%

Power Clean and Push Jerk with 3 second slow pull - 3@70%, 3@75%,

3@80%

Back squat - 4 x 10@65%

20180420

Handstand Pushup Practice:

4 sets of 5 at Hardest Progression

For Time:

1,000 Meter Row

30 Deadlifts (225/155)

50 Lateral Barbell Burpees

..

20180418

Back Squat

4 x 10 @65%

Then,

“Elbow Grease”

Alternating On the Minute x 14 (7 Rounds):

20180417

“Helen”

3 Rounds:

400 Meter Run

21 Kettlebell Swings (53/35)

12 Pull-ups

20180416

Power Clean and Jerk: Build to Heavy Single

Then,

“Grace”

For Time:

30 Clean and Jerks (135/95)

20180414

Snatch - 1 Rep Max

Clean and Jerk - 1 Rep Max

Back Squat Max

20180413

Teams of 2

AMRAP 20:

50/35 Calorie Row

50 Burpees

50/35 Calorie Bike

50 Kettlebell Swings (53/35)

...

20180411

Push Press

15 Minutes

Build to a Heavy Single

“Detention”

20180410

AMRAP 4:

21/15 Calorie Row

21 Toes to Bar

21 Front Squats (95/65)

rest 4 minutes

20180409

Power Snatch

20 Minutes

Build to Heavy Single

*If heavy single is reached before time is up, back down 15-20% and work back up

20180407

Snatch - 5x1@60%

Snatch - 1@74, 1@77, 1@80, 1@83, 1@86, 1@89, 1@92, 1@95

Clean and Jerk - 5x1@60

Clean and Jerk- 1@74, 1@77, 1@80, 1@83, 1@86, 1@89, 1@92, 1@95

Back Squat - 5x1@93

20180406

Crossfit:

AMRAP 15:

15 Power Snatches (95/65)

30 Wallballs (20/14)

60 Double Unders

...

20180404

Teams of 3:

AMRAP 7:

50 Push Press (135/95)

50 Push Press (155/105)

AMRAP Push Press (185/135)

20180403

“Christine”

3 Rounds:

500 Meter Row

12 Deadlifts (Bodyweight)

21 Box Jumps (20”)

20180402

6 Min. EMOM

3 Hang Squat Cleans

*Start at 50% of 1RM Clean  and

increase weight each minute

20180331

Muscle Snatch- 3x3 Warmup

Power Snatch - 2@68, 2@71, 2@74, 1@77,  1@80, 1@83, 1@86, 1@89

Clean and Jerk - 2@68, 2@71, 2@74, 1@77, 1@80, 1@83, 1@86, 1@89

Front Squat - 5x1@90%

20180330

Crossfit:

4 Rounds:

Teams of 2:

AMRAP 5: Bike for Calories/Snatch for Reps

On the 0:00 – 15 Abmat Sit-Ups/Bike for Calories

On Minute 1 – 12 Abmat Sit-Ups/Power Snatches 75/55

On Minute 2 – 9 AbMat Sit-Ups/Bike for Calories

On Minute 3 – 6 Abmat Sit-ups/Power Snatches 75/55

On Minute 4 - 3 Abmat Sit-ups/Bike for Calories

Rest 2:00

...

20180328

Deadlift

4 x 5

*working up to a heavy 5

AMRAP 12:

15 Sumo Deadlift High Pulls (95/65)

12 Box Jumps (24/20)

9 Chest to Bar Pull-ups

20180326

Hang Power Snatch

5-4-3-2-1

*Increase weight each set

AMRAP 9:

30/24 Calorie Row

30 Hand Release Push-ups

30 Dumbbell Snatches (50/35)

20180324

Muscle Snatch - 3x3 Warmup

Snatch -  2@68%, 2@71%, 2@74%, 1@77%, 1@80%, 1@83%, 1@86%,

1@89%

Power Clean - 2@68, 2@71, 2@74, 1@77, 1@80, 1@83, 1@86, 1@89

Back Squat 5x1 @90%

20180323

Workout 18.5 = 12.5 = 11.6

Complete as many reps as possible in 7 minutes of: 

3 thrusters 

3 chest-to-bar pull-ups 

6 thrusters 

6 chest-to-bar pull-ups 

...

20180321

Hang Power Clean

5-4-3-2-1

“Hang Ten”

AMRAP 10:

10 Hang Power Cleans (135/95)

20180320

Back Squat

2 Rounds:

8 Reps @ 72%

rest 1 minute

6 Reps @ 77%

rest 1 minute

4 Reps @ 82%

rest 3 minutes

20180319

Teams of 2

AMRAP 22:

15 AbMat Situps

18/12 Calorie Row/Bike

10 Burpees

*Athletes will Alternate Movements

20180317

Hang Snatch Complex:

1 Snatch from knee + 1 Low hang (just above the floor): 2@60%, 2@65%, 4@70%

Hang Clean Complex:

1 P. Clean from knee + 1 Low hang (just above the floor): 2@60%, 2@65%, 4@70%

*percentages off of Snatch and Power Clean

Split Jerk Doubles from rack: 2@60%, 2@65%, 4@70%

Back Squat: 5x2@85%

20180316

WORKOUT 18.4

21 deadlifts (weight 1)

21 handstand push-ups

15 deadlifts (weight 1)

15 handstand push-ups

9 deadlifts (weight 1)

20180314

EMOM x 16 (4 Rounds):

Minute 1: 7 Wallballs (20/14) + 7 Chest to Bar Pull-Ups

Minute 2: 15 Box Jumps (24/20)

Minute 3: 7 Power Snatches (95/65) + 7 Overhead Squats (95/65)

Minute 4: 15/12 Calorie Row

20180313

For Time:

15-12-9-6-3: Handstand Pushups

50-40-30-20-10: AbMat Sit-Ups

25-20-15-10-5: Deadlifts (155/105)

20180312

“Peg Leg”

5 Rounds:

20 Pistol Squats

40 Calorie Row  

60 Kettlebell Swings (53/35)

*Teams of 2/Split reps in half

20180310

Hang Snatch Complex:

1 Snatch from knee + 1 Low hang (just above the floor): 2@60%, 2@65%, 4@70%

Hang Clean Complex:

1 P. Clean from knee + 1 Low hang (just above the floor): 2@60%, 2@65%, 4@70%

*percentages off of Snatch and Power Clean

Split Jerk Doubles from rack: 2@60%, 2@65%, 4@70%

Back Squat: 5x2@85%

20180309

Crossfit Open 18.3

WORKOUT 18.3

2 rounds for time of:

100 double-unders

20 overhead squats

100 double-unders

20180307

3-Position Squat Snatch

Build to Heavy

AMRAP 5

Buy In: 15 Box Jumps 24/20

AMRAP in Time Remaining:

20180306

5 Rounds:

1:00 Calorie Row

1:00 Wallballs (20/14)

1:00 Double Unders

1:00 Rest

20180305

20 Min. AMRAP:

3 Kettlebell Swings (53/35)

3 Hand Release Pushups

3 Toes 2 Bar

*Add 3 Repetitions Each Round

20180302

C1 Friday Night Lights week 2 is tonight at 5:00 PM! Doors open at 4:30 PM.  This event is open to friends and family. No cost for admission, but donations are welcomed. This week's featured non-profit is EVOLVE Adoption and Family Services.

Open Workout 18.2

12:00 to complete:

1-2-3-4-5-6-7-8-9-10 reps for time of: 

Dumbbell squats 

Bar-facing burpees

Then,

18.2A

1-rep-max clean

20180228

Power Clean:

Build to Heavy Set of 2

3 Rounds:

500 Meter Row

12 Power Cleans (155/105)

50 Double Unders

20180227

Power Snatch

Build to Heavy Set of 2

“Fast Lane”

For Time:

20 Burpee Box Jump Overs (24/20)

20180226

“Strict Lynne”

5 Rounds:

Max Bodyweight Bench Press

Max Strict Pull-Ups

20180224

Snatch from High Hang - 3x2 @45%

Power Snatch + Snatch Balance - 2@55%,2@60%,2@65%,4@70%

Clean - 2@61%,2@66%,2@71%, 4@76%

Split Jerk (from rack) - 2@70%,2@73%,2@76%, 4@79%

Back Squat - 5x4@80%

20180223

C1 Friday Night Lights starts tonight at 5:00 PM! Doors open at 4:30 PM.  This event is open to friends and family. No cost for admission, but donations are welcomed. This week's featured non-profit is Gigi's Playhouse Hudson.

Open Workout 18.1

Complete as many rounds as possible in 20 minutes of: 

8 toes-to-bars 

10 dumbbell hang clean and jerks 

14 / 12-cal. row

20180221

AMRAP 3:

21/15 Calorie Row

21 Lateral Erg Burpees

Max Overhead Squats (75/55)

rest 3 minutes

20180220

AMRAP 15:

15 Hang Power Cleans (135/95)

15 Box Jumps (24/20)

15 Chest to Bar Pull-ups

60 Double Unders

20180219

Deadlift

Build to a Heavy Set of 3

“Optimus Prime”

AMRAP 7: 

Wallballs (20/14)

On the Minute – 5 Deadlifts (225/155)