Wednesday 9/23/15

Cardio:

35 Minutes

500M Row

.8 Mile Bike

500M Ski

.25 Mile walk

Nutrition:

How's it going? Eating healthy? Eat those good carbs after your long day of cardio and post RESULTS to comments!

Tuesday 9/22/15

Warm Up: 

1 Mile row

Super Set 1:

5 Sets

8 Tricep Extensions

8 Push-Ups

30 Seconds Rest

Compound Movement:

4 Sets

20 Floor Press

Super Set 2:

3 Sets

8 Box Step Up Left

8 Box Step Up Right

8 Weighted Hip Extensions

Cardio: 

10 Minute Bike

40 Seconds Hard

20 Seconds Easy

Nutrition: 

Low Carb Day 1! Do not eat any processed carbohydrates. No sugar, no flour, bread, pasta etc. Fruits and vegetables only in preparation for tomorrow's cardio fat burn. 

Monday 9/21/15

Warm up:

30 Jumping Jacks

30 Squats

30 Ring Rows

Super Set 1:

5 Sets

8 Bent Over Rows

8 Bicep Curls/side

30 Seconds Rest

Compound Movement:

4 Sets 

20 Air, Box or Goblet Squats

Super Set 2:

5 Sets

8 Lateral Shoulder Raise

8 Front Shoulder Raise

Cardio:

4 Efforts on a 3 Minute Clock

.5 Mile Airdyne Sprint

Nutrition:

It's Monday people act like it! No booze, no sugar, no deserts!

Sunday 9/20/15

Rest or Yoga

Goal Setting: Take 5 Minutes to visualize your desired outcome. Is it a realistic goal? What are the 3 Largest steps you have to take to achieve it? What are 3 smaller steps you need to take to achieve each large leap? 

Saturday 9/19/15

Cardio: 

90 Minutes of Long Slow Distance

This may be a walk, jog, bike ride etc. 

Friday 9/18/15

Enter The Zone 

A 20 minute Nutrition Talk followed by Q&A

with ISSA certified Coach Dan Martin 

Learn how to master your nutrition, eat everything you like, still enjoy a drink or two and get the results you want! 

This information packed talk is free. Each person will leave with a simple plan to lose fat and tone up. 

Join us! 

When: Monday September 21st 

Where: Stirling Road CrossFit

Warm up:

2 sets

Row 500m

30 Second Couch Stretch/Side

30 Second Pigeon Stretch/Side

30 Second Downward Dog

Super Set 1:

5 Sets

10 Dumbell Tricep Extension

10 Dumbell Press

30 Seconds Rest

Compound Movement:

4 Sets

20 Pull-Overs

Super Set 2:

10 Squats

10 Lunges

Cardio:

8 Minutes

Tabata Bike or Row

20 Seconds Hard

10 Seconds Easy

Nutrition: DFIUOTW 

Don't F#$! It Up On The Weekend! Make good choices when you have the willpower. Going out to dinner? Try a steak and broccoli. At an event with drinks? Choose the light beer. Your mission is to make the most of any "bad" food situations you are in! 

Thursday 9/17/15

Nutrition Lecture Monday! 

Warm up:

5 Minutes

Shuttle Sprints and Line Drills

Super Set 1:

5 Sets

10 Bicep Curls

10 Pull-Ups or Ring Rows

30 Seconds Rest

Compound Movement:

4 Sets

20 Bent Over Row

Super Set 2:

5 Sets:

12 Dumbell Deadlift

12 Air Good Morning

12 Single Leg Lying Hip Extension

12 Plank Side Step

Nutrition: 

Today is Low Carb day 2! Hooray! Look at all of your nutrition labels for the next 24 hours. Do not eat more than 50 grams of carbohydrates. These Carbohydrates may come from any source. 

You may eat as many vegetables as you want, and it does not count against your 50 grams. You may have 1 piece of fruit that does not count against your 50 grams. 

Wednesday 9/16/15

Enter The Zone 

A 20 minute Nutrition Talk followed by Q&A

with ISSA certified Coach Dan Martin 

Learn how to master your nutrition, eat everything you like, still enjoy a drink or two and get the results you want! 

This information packed talk is free. Each person will leave with a simple plan to lose fat and tone up. 

Join us! 

When: Monday September 21st 

Where: Stirling Road CrossFit

Warm up:

15 Minute Walk

Cardio: 

10 Rounds

2 Minutes medium/hard

1 Minute rest

5 rounds on bike 5 rounds on rower

Medium hard = difficult to talk, could not maintain a conversation. 

Nutrition: 

Eat a reasonable amount of healthy carbs. A few small potatoes, half a sweet potato, or 3/4 cup of rice will help you recover from this workout. Rewarding yourself with candy, cookies, wine is a no go! 

Make progress, not excuses!

Tuesday 9/15/15

Enter The Zone 

A 20 minute Nutrition Talk followed by Q&A

with ISSA certified Coach Dan Martin 

Learn how to master your nutrition, eat everything you like, still enjoy a drink or two and get the results you want! 

This information packed talk is free. Each person will leave with a simple plan to lose fat and tone up. 

Join us! 

When: Monday September 21st 

Where: Stirling Road CrossFit

Warm up: 

7 Minute Circuit

1 Minute Bike

25 Jumping Jacks

20 Gentleman Pistols

SuperSet 1:

5 sets

10 Tricep Extensions

10 Push-ups

30 Seconds Rest

Compound Movement:

4 Sets

20 Floor Press

Super Set 2:

3 Sets

10 Box Step up Right

10 Box Step up Left

10 Lying Hip Extension with plate

10 Minute Row or Bike:

40 Seconds Hard

20 Seconds Easy

Thursday 9/10/15

Where are you going? If you don't know, you will never get there! Set a specific, measurable goal, post to comments. 

Warm up: 

7 Minutes

Head to toe joint circles

Leg Swings

Line Drills

SuperSet 1:

5 Sets

12 Bicep Curls

12 Ring Rows or Pullups

30 Seconds Rest

Compound Movements:

5 Sets

12 Kneeling Kroc Row

12 Shrugs

As Little Rest as Possible

4 Sets

20 Bent Over Row

SuperSet 2:

5 Sets

12 Dumbell Deadlift

12 Air Good Morning

Cardio:

5 Burpees

10 Box Jumps

15 Sit Ups

Wednesday 9/9/15

After fasting from high glycemic foods for 24 hours it is time for...Cardio!

Science suggests that exercising at relatively lower blood sugar levels will lead your body to produce glucagon. This hormone will help mobilize stored body fat in order to raise blood sugar levels.

In short, not eating bread, sugar, or other starches for the last 24 hours have primed you to burn fat during this workout!

Cardio:

8 Minute Row

7 Minute Bike

6 Minute Ski

5 Minute Row

4 Minute Bike

3 Minute Ski

2 Minute Row

1 Minute Bike

Nutrition:

After 36 minutes of sustained effort those of you used to high carbohydrate diets will probably feel
a.) Extremely hungry for the worst types of carbs
b.) Deserving of a reward

The easiest way to avoid this pitfall is to eat the right kind of carbs! Your mission, with dinner is to have an apple or half a sweet potato. Having some carbs will give you the willpower to avoid the worst temptations, deserts cookies candy etc.

Join the Facebook group "FTP Nutrition" to shamelessly post food selfies non-stop and get nutrition advice as needed!

GFODT

Tuesday 9/8/15

Warm up:

7 Minute circuit

1 Minute Bike

25 Jumping Jacks

20 Arm circles

SuperSet 1: 

5 sets

12 Tricep extensions

12 Push-ups

30 Second Rest

Coumpound Movements:

12 Dumbell Press Left

12 Dumbell Press Right

30 Seconds Rest

4 sets

20 Floor Press

SuperSet 2: 

3 sets

12 Box step up right

12 Box step up left

12 Lying hip extension

Cardio:

10 Minutes Row or Bike

40 Seconds hard

20 Seconds easy

Nutrition:

         

Tuesday after a long weekend. I'm going to go out on a limb and guess you didn't eat required number of fruits and vegetables. Your mission from 6PM today until 6PM tomorrow is to eat no starches, bread, pasta, rice, potato, yuca, or sugar.