08.19.17

08.19.17
Reminders: RP Challenge lecture today at 12pm (cost is $10).  RP Challenge starts Monday.
Sport & Performance
1.2 split jerk work to a heavy double in 15 min.
2.2 pos.(knee, floor) power clean work to challenging in 10 min.
for time:
-400m run
-40 wall ball #20m #14f
-40 box jump overs “24m “20f
-40 power clean #135m #95f
-400m run
Fitness
1.power clean + split jerk work to a heavy 2 (PC + SJ, PC + SJ) in 15 min.
2.front squat 5-5-5-5 work to a heavy 5 in 10 min.
for time:
-30 cal. bike
-40 burpees
-400m run
-40 dumbbell power snatch (you pick the weight)
-30 cal. row
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08.18.17

Reminders: our RP Gym Challenge starts Monday August 21, 2017 and our RP lecture is tomorrow Saturday, August 19, 2017 at 12pm (cost is $10).  Here is the link to the RP templates and the 20% discount code is on the Southern Maryland CrossFit Members page.

Sport & Performance

1a.squat 5 x 5 @ 85% of heaviest 5 on Tuesday in 15 min.

1b.max UB chin-ups x 5

2a.every 90 seconds 8-6-4-2 UB power snatch (build to a heavy 2)

2b.every 90 seconds 30 double unders x 4

for time:

100m/80f cal. on bike (Sport) or rower (Performance)

*perform this workout in 10m/8f cal. sprints AFAP, rest 1 min after but keep flywheel moving slowly

**compare to 06.29.17

Fitness

1.squat 5 x 5 @ 85% of heaviest 5 on Tuesday in 15 min.

for time:

-400m run

-40 wall ball #20m #14f

-40 box jump overs “24m “20f

-40 power clean #135m #95f

-400m run

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08.17.17

Sport & Performance

1.pause snatch + snatch work to a heavy single in 15 min.

2.snatch balance + overhead squat work to a heavy single in 10 min.

Teams of 2 perform

For time:

-5 synchro bar muscle ups

-100 wall ball (alternate every 25 reps)

-10 synchro chest to bar pull-ups

-50 burpees (alternate every 5 reps)

-15 synchro toes to bar

-25 power snatch #135m #95f (alternate every 5 reps)

Fitness

1.push pres 3-3-3-3-3 work to a heavy 3 in 15 min.

2.2 pos.(knee, floor) power snatch work to challenging in 10 min.

Teams of 2-3 perform:

-200 cal. bike (alternate every 20m15f)

RP Gym Challenge

It is time again for our nutrition challenge of the season.  This fall, we are doing a Renaissance Periodization Challenge for the gym.  This challenge will be 90 days, 12 weeks of better eating and showcasing the power that food has on your body composition and your performance.  This is one of the longer challenges that we have run, but learning to eat correctly for sustainability over a lifetime is one that demands a longer challenge.

consistency-priority

Consistency.

Tell me about the challenge.

This challenge will run in two parts.  First, if you have already been to the FAQ section of RP and it did not answer all of the important questions you have or you have more questions; you are in luck.  Coach Amy is having an RP lecture this Saturday, August 19, 2017 at 12:00pm to help fill in the gaps for you. The cost of this is $10 per person.

Part two is where the real challenge begins.  Post lecture we will have a discount code and link (well we already have a link) for you to purchase your RP template based on whether or not you are cutting (losing bodyfat and overall weight) or massing (trying to add significant lean muscle to your frame) that we will post online and on our Facebook page.  Once you purchase your template the challenge itself starts on Monday, August 21, 2017.

The cost of the challenge is FREE.  If you have bought in enough to sit though a $10 lecture for 60-90 minutes and then purchased your RP template, all you need to do is get weighted and measured.  We will be taking your starting weight, measurements on three sites (chest/bust, waist, and hips), and your bodyfat.  You can get weighed and measured on the following days: Mon. August 21, before all classes; Tue. August 22, before all classes; and Wed. Aug. 23, before 11am or 4pm.

print-instructions1

Sample of new templates.

Why is this so long?

We are not about the quick fix, and neither are the folks at Renaissance Periodization.  You know this if you have read our website or been a member for any period of time.  We want longevity in your fitness and your health.  People that PROMISE you results in 4-6 weeks are most likely salesmen/women.

We are saying that if you are willing to spend roughly $100 total to learn how to eat real foods, you will look like a different person by Thanksgiving.  And you can stay looking like a different person long after that, not put the weight back on by Christmas time.

Plus, we have run many nutrition challenges in the past, we have shown the power of food in as little as 6-8 weeks.  This 12 week challenge is great because of two things.  First, we know how the human mind works, and everyone is gung ho at the beginning about when can I cheat on this diet.  Well, three months is the perfect time from August 21-November 21 to run right into the holiday season and still be a human.  Second, the old saying is if you can do it for 30 days it is a habit and will become ingrained in you.  That saying should say if you can do it for 30 consecutive days it will most likely become habit.  And if you stay with this real world applicable way of eating for 90 consecutive days it will become second nature to you, and thus be sustainable for the long haul.

What if I have questions along the way?

There are multiple sources to go for this.  We have 4 of your 6 coaches who follow RP.  We have two out of three of  Iron Crab Barebell powerlifting team USAPL National qualifying lifters who follow RP.  You have multiple classmates who currently follow RP.  4 of the USAW Iron Crab Barbell weightlifting members follow RP and used it to make weight when they won 1st Place womens team and second place mens team at USAW American Masters last year.  Aside from those sources here at the box, there are multiple Facebook groups that are specific to RP, and you can always post in our closed Facebook groups Southern Maryland CrossFit Members and Southern Maryland CrossFit Nutrition.

What can I win?

You will win a free RP template and ebook of your choice; as well as 20% off one month’s dues at the box! Plus looking better naked is always in fashion.

Want more info? Read or watch below:

RP Nutrition Videos

follow RP on Instagram

follow RP transformations on Instagram

 

08.16.17

Sport & Performance

1.pause clean + clean + jerk work to a heavy single in 15 min. (try to match or exceed last weeks weight)

2.jerk drop 3-3-3-3 work to a heavy 3 in 10 min.

for time:

-10 bastards

-10 ground to overhead #135m #95f

-8 bastards

-8 ground to overhead #185m #115f

-6 bastards

-6 ground to overhead #225m #135f

-4 bastards

-4 ground to overhead #245m #145f

Fitness

1.split jerk 2-2-2-2-2 work to a heavy 2 in 15 min.

2.2 pos. (knee, floor) power clean work to a challenging weight in 10 min.

for time:

-200m run

-10 thruster #95m #65f

-20 deadlift #95m #65f

-10 pullups

-20 deadlift #95m #65f

-10 thruster #95m #65f

-200m run

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Val making heavy weight look light.  

08.15.17

Today is the last day the Squad Locker online store will be open.  So if you want any new gear before Christmas, now is the time to order.

Sport & Performance

1a.squat 5-5-5-5-5 work to a heavy 5 in 18 min. (try to match or exceed weight on all sets from last week)

1b.max UB strict pullups x 5

2a.every 90 seconds 8-6-4-2 UB power clean (build to a heavy 2)

2b.every 90 seconds 50ft. 1 arm overhead DB walking lunge x 4

for time:

-20 ring dips

-40 burpees

-80 double unders

-40 power snatch #75m #55f

-20 hand release pushups

Fitness

1.squat 5-5-5-5-5 work to a heavy 5 in 18 min. (try to match or exceed weight on all sets from last week)

for time:

-10 toes to bar

-20 cal. row/bike/ski

-40 burpees

-20 box jump “24m “20f

-10 pullups

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Lets see if our gymnastics drills are paying off today.

08.14.17

If you guys have joined our Southern Maryland CrossFit Members closed group in Facebook (if you haven’t click on the link if you have a membership to our box and we will add you) you saw that we will be having a RP Challenge at the box.  This will be our fall nutrition challenge.  If you interested, Coach Amy will be having a seminar this Saturday, August 19, 2017 at 12pm, the cost is $10.  This will give you a great overview of what the Renaissance Periodization diet is all about and several FAQs.

If you are interested we will have a signup sheet at the box.  All diets work, if you are informed and you can stick with them.  RP has had amazing success for many of our members.  Feel free to ask Coaches Amy, Chuck, Lonnie, or Sam about how they like it.  And more importantly ask your classmates such as Tangie, TK, Tiffany, Natasha, and Jax how they like it.

Sport & Performance

1.bench 3-3-3-3-3 work to a heavy 3 in 15 min. (add 5lbs to all sets from last week)

2.deadlift 3-3-3-3-3 work to a heavy 3 in 15 min. (add 5lbs to all sets from last week)

EMOM for 12 min.

-0-3:59 min. 1 bar muscleup

-4-7:59 min. 2 bar muscleups

-8-12 min. 3 bar muscleups

*if you fail to get the required number of muscle ups within the minute stop and perform max cal. on bike in the remaining time

Fitness

1.bench 3-3-3-3-3 work to a heavy 3 in 15 min. (add 5lbs to all sets from last week)

2.deadlift 3-3-3-3-3 work to a heavy 3 in 15 min. (add 5lbs to all sets from last week)

AMRAP in 12 min. of:

-6 shoulder to overhead anyway #115m #75f

-12 front squat #115m #75f

-18 hand release pushups

-24 situps

post rounds and reps to comments

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