Workout of the Day

Upcoming Events and News:

Come Check out “Life Outside the Gym” during a Free Information Session with Coach Erica! Interested in learning more about the program? Come to a FREE 30 minute information session at 28th street or UWS.

Erica will be at 28th street on Wednesday 12/19/18 for a 6:30 PM Session: Sign up HERE.

Erica will be at Upper West Side on Thursday 12/20/19 for a 7:30 PM Session: Sign up HERE

What does the “Life Outside the Gym” course entail?

– Group health coaching classes for up to 12 people.

– Biweekly 75 minute sessions meeting for six Sundays at 2 PM  (1/20, 2/3, 2/17, 3/3, 3/17, 4/31) at the 28th st location.

-Handouts, resources, assignments, and follow up emails after each class.

– Group support and accountability in between classes to stay on track an to keep you accountable to your goals.

What is small group health coaching?

We will address the elements of health outside of the gym including nutrition, sleep, recovery from exercise, stress management, goal setting, and beyond. Our focus will be on the “compound lifts” of wellness, while offering tons of ways to “scale” it to any individual’s unique lifestyle and goals. Every class I will give you new learning and action steps to work on over the following two week period. Each class builds off of the prior one. The goal of the program is to teach you the tools and strategies to continue to improve your diet and lifestyle long after we’re done working together, so that it is sustainable! You can read testimonials HERE.

How much does the course cost? $249

How to do I sign up?

If you are ready to commit now, then you can sign up on Zen Planner HERE.

Questions? Please email Erica@lifemeetshealth.com

Beyond the WhiteboardBeginner ‎/ Experienced
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Some of our favorite reads this week:
Mat Fraser & Sam Briggs Win 2019 Dubai CrossFit Championship, Qualify for Games
What U.S. Record-Holder Molly Huddle Thinks About When Racing
CrossFit is amassing an army of doctors trying to disrupt health care
Are Marathoners Getting Faster or Is It the Shoes?

Monday 181217 - Competition

Warm up
3 rounds
5 Yoga Push Ups
10 PVC Cuban Press
A. Double Kettlebell Overhead Hold 4×30 seconds (100% 100 m Single Arm Overhead Carry Max), rest as needed between arms

B. Step ups 4×5 each leg, increasing

C. Half Kneeling Landmine Press with Rotation 4×5 each arm, increasing
Between each set, perform 7-10 Strict Toes to Bar

D. Every 3 minutes for 5 rounds:
12/8 Calorie Assault Bike
5 Overhead Squats (135/95)
7 Handstand Push Ups

Click here for a preview of Tuesday’s Competition classes.

Specialty WODs 12/16-12/23

CFE
Sunday 12/16
“Load Bearing Wall”
3 minute AMRAP:
12/9 Calorie Row
10 Lateral Burpees over the Erg
Max Effort Pull Ups

Rest 3 minutes

3 minute AMRAP:
12/9 Calorie Row
10 Lateral Burpees over the Erg
Max Effort Air Squats

Rest 3 minutes

3 minute AMRAP:
12/9 Calorie Row
10 Lateral Burpees over the Erg
Max Effort Wall Walks

Rest 3 minutes

3 minute AMRAP:
12/9 Calorie Row
10 Lateral Burpees over the Erg
Max Effort Plank Ups

Rest 3 minutes

3 minute AMRAP:
12/9 Calorie Row
10 Lateral Burpees over the Erg
Max Effort Wall Walks

Rest 3 minutes

3 minute AMRAP:
12/9 Calorie Row
10 Lateral Burpees over the Erg
Max Effort Sit Ups (Rx+ Toes To Bar)

Rest 3 minutes

Wednesday 12/19
“Roughing-in”
30 rounds, switch every 75 seconds:
Partner 1: 1 Wall Walk into Row for Calories
Partner 2 – AMRAP of:
100 Wallballs (20/14)
100 Kettlebell Sumo Deadlift High Pull (24/16)
50/leg Walking Lunges
100 Ab-Mat Sit Ups
Partner 3: Rest

Functional Strength
Sunday 12/16
5 rounds of:
5 Axle Bar Deadlifts
50 ft Lunges
12 Keg Viper Presses

Rest 3 minutes between rounds

OlyWOD
Sunday 12/16
Deadlift + Clean Pull + Clean
3x(1+1+1)
Clean Pull + Clean
3x(1+1+1)
Clean
5×1

Wednesday 12/19
Push Press + Jerk
4x(2+1)
Jerk
7×1

Sunday 12/23
Muscle Snatch
5×2
Snatch
5×2
Snatch Deadlift
3×3

Barbell 12/9 through 12/20

Cycle 28 Week 4; 293
Weekly Quota

75 minutes of Cardio
4×4 Jumping Overhead Squats every practice
Back Extensions
Single Leg Work (lunges, deadlifts, pistols, etc; with or without weight)
Ring Rows/Pullups/Pushups

Sunday 12/9; 55
Snatch + Low Hang Snatch – 3 second pause; 15
50-65%/1+2×5
Snatch; 3
70-75%/1×3
(Power) Clean + Jerk; 22
50-65%/2+2×4
70%/1+1×3
Romanian Deadlift; 15
80%/5×3

Monday 12/10; 95
Squat; 31
X/3×10
X/1×1
Clean into Jerk; 28
60-85%/1×14
Block Clean Deadlift; 5
90%/1, 100%/1, 110%/1, 120%/1, 130%/1
Deadlift + (Power) Snatch; 15
50-65%/2+1×5
Behind Neck Press; 16
light/4×4

Tuesday 12/11; 69
Tall Snatch or High Hang Snatch; 12
X/4×3
Snatch; 15
60-75%/3×4
80%/1×3
Snatch Deadlift; 4
90%/1, 100%/1, 110%/1, 120%/1
Thruster; 15
50-65%/3×5
Front Squat into Jerk; 14
70-75%/1×7
Front Squat; 9
X/3×3

Wednesday 12/12; 74
(Power) Clean + Push Press + Jerk; 21
50-60%/1+1+1×7
(Power) Snatch + Overhead Squat; 21
50-60%/2+1×7
Romanian Deadlift; 16
80%/4×4
Behind Neck Press; 16
light/4×4

Thursday 12/13;
Snatch;
30 minutes of practice; triples, doubles, singles, complexes, but focus on technique
Jerk;
30 minutes of practice
Squat; 31
X/3×10
X/1×1

Cycle 28 Week 5; 306
Weekly Quota

75 minutes of Cardio
4×4 Jumping Overhead Squats every practice
Back Extensions
Single Leg Work (lunges, deadlifts, pistols, etc; with or without weight)
Ring Rows/Pullups/Pushups

Sunday 12/16; 43
Snatch + Low Hang Snatch – pause 3 seconds; 15
50-65%/1+2×5
Snatch; 3
70%/1×3
Front Squat + Jerk; 25
60-75%/4+1×5

Monday 12/17; 110
Squat; 31
X/3×10
X/1×1
Muscle Clean + Squat + Push Press + Jerk; 24
X/1+1+3+1×4
Power Clean + Jerk; 30
60-70%/2×6
75%/1+1×3
Behind Neck Press; 25
light/5×5

Tuesday 12/18; 62
Tall Snatch or High Hang Snatch; 12
X/4×3
Snatch; 12
60-75%/3×3
80%/1×3
Snatch Deadlift; 4
90%/1, 100%/1, 110%/1, 120%/1
Thruster; 15
50-65%/3×5
Front Squat into Jerk; 14
70-80%/1×7
Front Squat; 5
X/1×5

Wednesday 12/19;
Snatch
40 minutes of practice
Jerk
40 minutes of practice

Thursday 12/20; 91
Muscle Clean + Squat + Jerk; 35
X/3+1+3×5
Block or Floor, Clean + Front Squat; 31
50-60%/2+2×3
70-75%/1+2×3
80%/1+2×3
85%+/1+ME
Behind Neck Press; 25
light/5×5