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09/13/2016

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Crossfit Pushinw8 – Strong WoMan

Warm-up

Bike/Run/Row (No Measure)

5:00 continuous bike/row/run.

Strongman

Bar Dips

5×6 Bar Dips

Focus on Full ROM

Pendlay Row

Bar is pulled from the floor.

Working Sets

Seated Dumbbell Strict Press

4x 10 Seated DB Strict Press

-Rest :90 b/t sets

Reverse Dumbbell Flies

Chest Supported on Incline Bench

Reverse Flies / Rear Delt Raises

Floor Level Ring Plank

3x :45-:60 FLR Plank Hold

– Rest As Needed

09/12/2016

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Announcements

Mobility Workshop this Thursday 5:30pm. FREE! Sign up through the fb familia page!

Crossfit Pushinw8 – CrossFit

Warm-up

2 Rounds:

5x Clean Hi-Pulls

5x Muscle Cleans

5x Front Squats

:20 Handstand Hold

200M Run

Weightlifting

Every :90 for 15:00

– 1x Clean Pull

– 1x Hang Squat Clean

– 1x Power Clean

Clean Pull

Hang Clean

Power Clean

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:00

9x Thrusters (95/65)

12x Handstand Push-Ups

150M Carry (45/25)
1 Round = 36 Reps

9x Thrusters = 9

12x HSPU = 12

150M Carry = 15

09/12/2016

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Announcements

Mobility Workshop this Thursday 5:30pm. FREE! Sign up through the fb familia page!

Crossfit Pushinw8 – Powerlifting

Warm-up

Bike/Run/Row (No Measure)

5:00 continuous bike/row/run.

Powerlifting

Box Squat

5×5 @ 70% of 1RM

Glute-Ham Raises

Un-Weighted

Deadlift

3×15 @ 30-35% of 1RM

Belt Squat

Light-Moderate Weight

Unbroken Sets

GHD Situps

3×15

09/12/2016

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Announcements

Mobility Workshop this Thursday 5:30pm. FREE! Sign up through the fb familia page!

Crossfit Pushinw8 – Strong WoMan

Warm-up

Bike/Run/Row (No Measure)

5:00 continuous bike/row/run.

Strongman

Deadlift

5×3 @ 75/80/85/87/85%

Zercher Squat

Focus on Form

Rest :90 b/t sets

-Add 10# compared to last weeks numbers.

Yoke Carry

4x 60′ Yoke Walk

*Work to heaviest possible

-Add 10-20# compared to last weeks numbers.

Glute Bridge

4×12 @ 45-50% of 1RM DL

09/11/2016

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Announcements

Airrosti’s Dr. Sam Brinkley & Juli Liebig will be joining us Thursday, September 15th from 5:30PM– 6:30PM hosting a mobility workshop. (This class will be free) You’ll learn how to increase flexibility, blood flow and circulation, while reducing injuries or pain. Not to mention, keep you doing what you love doing!
Sign up through link in the Famalia FB page. (if you aren’t on Facebook let Ashley know you would like to attend)

*note that open gym will be closed during that time.

Crossfit Pushinw8 – Powerlifting

Warm-up

Bike/Run/Row (No Measure)

5:00 continuous bike/row/run.

Powerlifting

Close Grip Bench Press

3x C. G. BP @ 60% of 1RM + 25% band resistance.

– Every :45

3x Narrow

2x Neutral

2x Wide

Weighted Chin-Ups

5×8 Wtd Chin-Ups

Dumbbell Tate Press

5×12

Ring Rows

4×15 Ring Rows

-Full Extension @ Bottom

-Chest Touches Hands @ Top

Bar Dips

2×30 Bar Dips (Matador)

09/10/2016

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Announcements

Airrosti’s Dr. Sam Brinkley & Juli Liebig will be joining us Thursday, September 15th from 5:30PM– 6:30PM hosting a mobility workshop. (This class will be free) You’ll learn how to increase flexibility, blood flow and circulation, while reducing injuries or pain. Not to mention, keep you doing what you love doing!
Sign up through link in the Famalia FB page. (if you aren’t on Facebook let Ashley know you would like to attend)

*note that open gym will be closed during that time.

Crossfit Pushinw8 – Powerlifting

Warm-up

Bike/Run/Row (No Measure)

5:00 continuous bike/row/run.

Powerlifting

Box Squat

10×2 @ 60% 1RM + 25% Band Resistance

– Every :40

Bulgarian Split Squat

5×8 Split Squats

8x each leg

*Vertical Shin*

Deficit Deadlifts

4×10 Deficit DL @ 45-50% 1RM

Deficit @ 2″ (25# Plate)

Sled Pull

4x 200′ Sled Pull @ 2x BW

(100 Out, 100 Back)

Sled = 25#

Floor Level Ring Plank

-4x :45 FLR Plank Hold

-Rest 1:00 between sets

09/10/2016

By: 0

Announcements

Airrosti’s Dr. Sam Brinkley & Juli Liebig will be joining us Thursday, September 15th from 5:30PM– 6:30PM hosting a mobility workshop. (This class will be free) You’ll learn how to increase flexibility, blood flow and circulation, while reducing injuries or pain. Not to mention, keep you doing what you love doing!
Sign up through link in the Famalia FB page. (if you aren’t on Facebook let Ashley know you would like to attend)

*note that open gym will be closed during that time.

Crossfit Pushinw8 – CrossFit

Warm-up

Metcon

Metcon (Time)

Teams of 2-3:

20-15-10

– Deficit Handstand Push-Ups (6″/4″)

– Power Cleans (185/125)

20-15-10

– Bar Muscle-Ups (Chest to Bar Pull-Ups)

– Squat Snatch (135/85)

20-15-10

– Calorie Row

– Burpees Over Bar

*Teams of 3 Rep Scheme 25-20-15

Making the most of your time at CrossFit Pushin Weight

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Trust us. We understand busy schedules. In fact, many of the members we have here at CrossFit Pushin Weight initially joined because they needed a more efficient workout that didn’t require them to be in the gym for hours at a time.

That’s why we’ve put together this list of ways you can make your time at the box as productive and fulfilling as possible.

HOW TO MAKE THE MOST OF YOUR TIME AT CROSSFIT PUSHIN WEIGHT:

SET A TRAINING SCHEDULE

While you generally enjoy coming into the box, there are some days when maybe overtime at work, school papers, family issues and other nasty things can really get you in the mood to skip the WOD “just because.”

A good way to deter the “just because” excuse is to get into the habit of coming in at the same time on the same days. Once you’ve created this habit, it becomes automatic. You’ll find yourself going to the box without any force involved regardless of the plants who could probably use watering (or any other strange excuse you give yourself.)

Bottom line: A schedule keeps you consistent, and consistency is the key to forming healthy habits.

TRACK YOUR PROGRESS, CELEBRATE ACHIEVEMENTS

If you’re serious about hitting your fitness goal, it’s critical to track your progress. And we don’t mean stepping on the scale every morning and completely freaking out at any increase in weight.

Muscle weighs more than fat, so if you’re doing it right you’ll be gaining lean muscle while you’re losing fat which doesn’t always result in seeing a lower number on the scale.

Throw out that scale and buy a notebook. Keeping track of your workouts and progress will help you train with a purpose. If you did 5 back squats at 135 a few months ago, and that sequence has come up again, well now you’ll know what number to shoot higher than.

Bottom line: Knowing what you did yesterday will help you be better today.

COME EARLY, STAY LATE (TRAIN MORE, CHAT MORE)

Many of us get into the habit of coming in on-time and leaving on-time. That’s by no means a bad habit. But to make the most of your workout, the best thing you can do is put in a little extra time before and after class.

We know, working out before working out sounds like advice from a crazy person, but it’s really the key to taking your fitness to the next level.

It’s no news to say that putting in some extra credit will turn you into a better athlete, but when you do it with other athletes that like to go above and beyond outside of class times, you’re fostering some really positive relationships. That’s when the true awesomeness happens.

Bottom line: To get the most out of your training session, put in some extra work both physically and socially

ASK FOR HELP

It’s ok to admit that you feel a little intimidated to ask for help at the box. But don’t be! Even those big, huge, grunting, bearded guys were new once. Everyone has been in the same spot and there’s absolutely no shame in needing some extra help to understand a movement. In fact, that’s the sign of a smart athlete who’s on their way to big things.

Bottom line: There’s no such thing as a stupid question. Except for maybe, “Can I pee before you start the clock?” We don’t like that one.

ALWAYS HAVE A WATER BOTTLE CLOSE BY (ESPECIALLY WHEN YOU’RE NOT TRAINING)

Are you the type to only drink water when you’re feeling really thirsty or maybe you like to chug the majority of your day’s water intake right before and after a WOD? Well, you might want to change that and here’s why.

Feeling thirsty and getting dry mouth indicates that your body is already dehydrated. Dehydration can reduce the volume of blood pumped by the heart which means less oxygen to the muscles which often results in premature fatigue. And if you try to quick fix your dehydration by drinking lots of fluid right before class it can cause bloating and cramping. That’s a terrible way to suffer through a WOD.

This is especially important for women. “Women are not small men,” says Stacy Sims, Ph.D., exercise physiologist-nutrition scientist. “They’re five times more likely than men to have GI problems when exercising . . . women are also more likely to suffer from heat exhaustion and heat stroke.”

Bottom line: To get the most out of your training session, stay hydrated all day long before you step foot into the box.

SLEEP MORE

We want you to sleep more. In fact, we insist you sleep more. We can’t stress enough the importance of getting a good night’s rest because without it, all the training and dieting in the world will just be a waste of time.

It’s hard to believe that something you do when you’re not even awake can be one of the most important ways you can make the most out of your training sessions, but it’s true. To put it simply, lack of sleep stresses out your body which cases weight gain and anxiety.

Bottom line: Prioritize your sleep. Prioritize your well-being.

PRACTICE MOBILITY AT HOME

Stretching and becoming more flexible really shouldn’t take a back seat in your plan to become a fitter you. If we could tack on an extra 30 minutes to the WOD for mobility, we’d do just that! An hour a day at the box isn’t going to undo a lifetime of sitting on your bum craning over a keyboard.

Invest in a few key items for home like a foam roller and a PVC pipe to improve your range of motion while you’re watching TV or right before bed. Practicing mobility at home will improve your overall athletic ability and will decrease the risk of injury.

Bottom line: Mobilize everywhere and invest in the tools to do so.