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Nutrition Tip

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Get creative with some chicken kabobs to ramp up the flare to your food.

 

Some thing I did this week was grab chicken from the grocery store(duh!) then onto the produce section to get some bell peppers, onions and zucchini. I got home and started kabobbing, meaning I organized them on a stick until Lauren came over and relieved me of my duties, haha! Then place them on the grill until the vegetables are soft and the chicken is cooked. If you’re on the heavier training side, pair it with a rice, potatoes or a form of carbohydrate to aid in recovery, and if you’re more on the fat-loss side, pair it with some avocado to add in some healthy fats and control that insulin production.

 

Some health benefits of bell peppers are:

  • Bell peppers are low in calories! So, even if you eat one full cup of them, you get just about 45 calories. Bonus: that one cup will give you more than your daily quota of Vitamin A and C!
  • The bell pepper is a good source of Vitamin E, which is known to play a key role in keeping skin and hair looking youthful.
  • Bell peppers also contain vitamin B6, which is essential for the health of the nervous system and helps renew cells

Some health benefits of onions:

  • The phytochemicals in onions along with their vitamin C help improve immunity.
  • Onions contain chromium, which assists in regulating blood sugar.
  • For centuries, onions have been used to reduce inflammation and heal infections.

Some health benefits of zucchini:

  • Zucchini are rich in antioxidants – particularly helpful in protection of the eye, including protection against age-related macular degeneration and cataracts.
  • Zucchini contains folate, potassium, vitamin A, and vitamin C.
  • The darker the squash, the more nutrients it has.

05/26/2017

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CrossFit KMK – CrossFit

Warm-up

3-5 min bike/row (No Measure)

choose one or both

Dynamic Stretch (No Measure)

Prep

Warm-up (No Measure)

2 x through

10 CS snow angel

5 KB thruster

6 PU w/ rot

10 KB up lunge(total)

Strength

A1: Close Grip Bench Press (3 x 10)

A2: Zottman curl (3 x 12)

Starting palms up rotate to palms down on the eccentric

Metcon

Metcon (Weight)

3 x through

10 DB lunge w/ curl

20 Band pull-apart

10 Lying DB tricep ext

Metcon (Time)

4 rounds

10 box jump

10 pull-ups

10 cals

10 DB thruster

10 twisting dead ball slam

05/25/2017

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CrossFit KMK – CrossFit

 

Warm-up

3-5 min bike/row (No Measure)

choose one or both

Dynamic Stretch (No Measure)

Prep

Warm-up (No Measure)

2 x though

5 CS incline plus

6 PU w/ rot

10 PVC pass through

10 PVC snatch balance

Strength

A1: Bench Press (3 x 6-8 60-70%)

A2: Ring hip ext/ LC (3x 15)

with heels in rings, perform hip ext followed by leg curl

Metcon (Weight)

3 x through

10 pull-up

5 HSPU

5 heavy KB FR squat

Metcon

Metcon (Time)

4 rounds

15 cal

10 DB snatch

10 Dragon flag

10 heavy KBS

MB combo

05/24/2017

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CrossFit KMK – CrossFit

Warm-up

Bike, jump, row (No Measure)

2 min of each

Dynamic Stretch (No Measure)

Prep

Warm-up (No Measure)

2 x through

10 empty can

10 GM squat

10 goblet squat w/ press out

30 sec HS hold

Strength

A1: Back Squat (3 x 6-8 60-70%)

A2: DB side raise (3 x 12)

Warm-up (No Measure)

3 x through

10 dips

10 BB RDL

20 weighted sit-up

Metcon

Burpee Row (Time)

500M row

3x thru

10KBS

10 burpee

500M row
Ski erg can be used

Training mistakes you could be making

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  1. You try to out-train a bad diet

Sometimes it’s ok to live a little and have that cookie after dinner. But justifying “Five Guys” everyday after you do some treadmill running and bicep curls is not the way to get you to your goals. A good nutrition plan can exponentially enhance your program depending on your goal. The Fix- Eat less processed foods and drink a little more water you are accustomed to. Also, start tracking your food, it provides a sense of accountability for yourself because it forces you to write down all of the not so good stuff you consume. Remember, liquid calories are still calories.

  1. Not training for a specific goal

Not having a goal can lead you into a bear trap like hole called complacency. You go in to the gym unmotivated without any kind of direction. The Fix – Pick something and go for it. A 5k, or an obstacle course race, or just wanting to look better naked. It doesn’t matter, pick something and put a deadline on it.

  1. You have no organized program that you’re following

Your program slightly resembles what you would see on the days of the “Jersey Shore.” There are too many isolation exercises, such as bicep curls and calf raises compared to compound, multi joint lifts, such as squats and deadlifts. Now I am not saying curls and isolation exercises have no place in a good program, but they should not be prioritized over these other exercises. The Fix – Talk to someone to build you a program that will cover all the basis with respect to your goals.

  1. Not enough variance in your program

You’re the king or queen of the treadmill and or Stairmaster and have spent more time there than at work. Too much of your time at the gym is spent on “Steady state” cardio instead of mixing in shorter bouts of intense exercise. The Fix- Steady state is a good tool but it’s not the only one that needs to be sharpened in your toolbox. Quick and short workouts can help boost your ability to burn calories throughout a 48 hour period which can lead to quicker and better results. And you will spend less time in the gym and give you an opportunity to work on other aspects of your life.

  1. Not tracking progress in your workouts

This seems pretty simple, however, most of the time goes overlooked because we think, “Ya, I’ll remember this next week.” We are busy people and it is easy to think we are doing more than the week prior, but could be doing the same, maybe even less. This could stall our progress because our CNS and body is already used to that stimulus. The Fix– bring a notebook to the gym with you to ensure that you are going up every week. Not only track the weights, but track how the set went and how you felt.

  1. Training through an injury

Sore knee, back tight? A big mistake is not slowing down and pushing through pain with advil and other pain relieving products in order to get the session in. The Fix – First off, if it is serious pain or inhibiting your daily life in any way, go see a professional immediately. Secondly, if it is just a twinge or you got it checked out and seems to be ok, talk to your coach and see how they can modify the workout to get the proper stimulus. And then remember, if it is an upper body injury, you still have a lower body, and visa versa.

05/23/2017

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CrossFit KMK – CrossFit

Warm-up

3-5 min bike/row (No Measure)

choose one or both

Dynamic Stretch (No Measure)

Prep

Warm-up (No Measure)

2 x through

10 CS 90/90

1 min hang W/ scap retraction

5 DB clean w/1 lunge each

5 low box jump

Metcon

Metcon (AMRAP – Rounds and Reps)

7 min

7 PC

7 KB OHS per side

Metcon (Time)

3 rounds

10 cal

20 DB FR lunge

40 DU

20WB

10 T2B

rest 1 min between rd

05/22/2017

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CrossFit KMK – CrossFit

Warm-up

20 cal warm up (No Measure)

20 cal each

bike

row

ski

Dynamic Stretch (No Measure)

Prep

Warm-up (No Measure)

2 x through

5 KB high pull

5 KB up lunge

40 sec dip hold

10 push-up to down dog

()

Strength

A1: Front foot elevated split squat (3 8 per leg)

Front foot on 45lb plate

A2: Pull-ups (3x 8-10 strict if possible)

Strength

Metcon (Weight)

3 rounds

10 DB chest press

10 KB bent row

10 jump lunge per leg

rest 1 min

Metcon

Metcon (AMRAP – Rounds)

8 min Amrap

12 Box jump

8 cals ski/bike

10 push-up

Sunday Funday

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CrossFit KMK – CrossFit

Warm-up

3-5 min bike/row (No Measure)

choose one or both

Dynamic Stretch (No Measure)

Prep

Warm-up (No Measure)

2 x through

Metcon

Metcon (Time)

4 rounds

10 DL

10 WB

10 Pull-up

Metcon (AMRAP – Rounds)

25 min partner

400M weighted run

5 tire flip plus jump

FC around building

10 burpee box jump

20 T2B

05/20/2017

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CrossFit KMK – CrossFit

Warm-up

20 cal warm up (No Measure)

20 cal each

bike

row

ski

Dynamic Stretch (No Measure)

Prep

Warm-up (No Measure)

2 x through

5- 1 arm ring rows

10 empty can

10 GM squat

1 lap

Strength

Make up strength (No Measure)

Spend 20min or so on 1-2 strength movements you may have missed.

BS

FS

DL

Sh press

Oly lift

Metcon

Metcon (Time)

4 rounds

400m run

10 pull-ups

10 Sup grip DL

20 Push-up

rest 1 min

Beach Muscles

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CrossFit KMK – CrossFit

Warm-up

3-5 min bike/row (No Measure)

choose one or both

Dynamic Stretch (No Measure)

Strength

Metcon (Weight)

3 rounds

Close grip bench x 10-12

Lateral raise x 10-12

DB curl x 10-12

rest 1 min

Metcon

Metcon (No Measure)

9 min EMOM

min 1- 15 cal Bike/Ski

min 2- 10 cleans

min 3 30 DU

Metcon (Weight)

3 rounds

banded tricep press down x 20

V bar row x 10-12

Step -up w/curl x 10 per

Metcon

Metcon (AMRAP – Rounds)

10 min

prowler sprint down and back

20 MS

1 lap

10 alt hammer strike