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TUESDAY 9.26.2017

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STRONG
Back Squat
5 sets of 2 reps at 85% of your 1 rep max
STRENGTH
Weighted Step-ups
4 sets of 4 reps per leg

barbell on back rack position

AHAP (or as light as necessary) with perfect form
METCON-BURN
CONNECTIVITY
Fast Eddies Ab Routine
25 sit-ups
25 4-count flutter kicks
25 sit-ups
25 leg raises
25 sit-ups
25 Hello Dolly’s
25 sit-ups
25 crunches
25 sit-ups
25 twists
25 sit-ups
25 4-count flutter kicks
METCON
“Crackie”
Row 1k
50 Thrusters 45/35
50 Burpees
50 Wall Ball 20/14
30 Pull Up

 

SATURDAY 9.23.2017

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Warm-up
400m Run
warm up pace
MOBILITY
Inch Worm
50′ with push up and pike
MOBILITY
Deep Couch Stretch
each leg 2X for 0:30 each
MOBILITY
Scorpion Stretch
8 reps each leg
STRENGTH
Push Press
build to 1 rep max
STRENGTH
Push Jerk
5 sets of 3 reps @ 80% of 1 rep max push press
METCON
Partner WOD
1000m row

each partner completes 1000m row switch every 250m then moves on to:

50 Burpees
50 Wall ball
50 TTB
50 Ring dips
Switch every 10 reps

 

Take a look at these results !!!

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If you’ve been coming in and working out over the past several months, you’ve heard me talk about and extol the benefits of following a macro/paleo diet as well as following the programming here at CrossFit Hell’s Kitchen.

If you’ve seen my Instagram posts of late, the leanness and mass I’ve been able to maintain are a result of a combination of things; a 40 carb/30 protein/30 fat, paleo meal plan as well a 5X a week workouts.

I eat almost exclusively Kettlebell Kitchen and tell people I eat 100% Paleo 90% of the time, while hitting my macros daily, regardless.

All of this looks great on the surface, I’m lean and holding a decent amount of mass as well as strength.

However, more importantly is what is going on under the surface, in regards to my recent bloodwork and cholesterol levels.

Here is a comparison of bloodwork from about a year ago to now.

 

 

 

  7-2016 8-2017 change
 
CHOLESTEROL 237 199 –  38 points
 
TRIGLYCERIDES 117 67 –  50 points
 
HDL CHOLESTEROL 51 64 + 13 points
 
VLDL CHOLESTEROL 23 13 – 10 points
 
LDL CHOLESTEROL 163 122 – 41 points
 

 

 

This is an absolutely amazing change. My overall level dropped 38 points due to simple food changes and getting back to working out again.

My triglycerides, which cause thickening of the arteries, heart attacks and heart disease, dropped 50 points.

My HDL cholesterol, which is “good” cholesterol as it picks up excess cholesterol in the blood, and takes it to the liver where it is broken down, went up 13 points to over a “desirable” range.

My LDL cholesterol which is “bad” cholesterol because it builds up in the walls of the arteries, and makes them hard and narrow dropped 41 points making it near optimal.

 

 

My VLDL cholesterol, the type that deposits plaque on artery walls, dropped almost by half.

So, while the aesthetic benefits and being ripped up, lean with a 6 pack is great, getting healthy from diet and exercise is the greatest benefit you could get from it.

I highly recommend Kettlebell Kitchen as a great alternative to ordering out. If you aren’t a good cook, don’t have time or kitchen space to adequately cook, they are one of the healthiest options you can utilize.

I also recommend using the “My Fitness Pal” app. You can log your food, count your macros, and keep yourself accountable as well.

Of course, working out 4-5 days a week along with these is key to attaining not only the aesthetic goals you may have, but also making sure you are healthy enough to enjoy the benefits as well.

I did, and look at the results I have gotten, I’m lean and healthy and am looking forward to becoming better as time goes on.

 

THURSDAY 9.21.2017

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STRONG
Bench Press
6 sets of 5 reps at 80% of your 1 rep max
STRENGTH
Barbell Front Raise
4 sets of 12 reps AHAP
METCON-BURN
CONNECTIVITY
Fast Eddies Ab Routine
25 sit-ups
25 4-count flutter kicks
25 sit-ups
25 leg raises
25 sit-ups
25 Hello Dolly’s
25 sit-ups
25 crunches
25 sit-ups
25 twists
25 sit-ups
25 4-count flutter kicks
METCON
Snatch-a-beth
21-15-9
Power Snatch 135/95
Ring dips

 

TUESDAY 9.19.2017

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STRONG
Back Squat
6 sets of 5 reps at 80% of 1rep max
if you cannot complete all 5 reps, lighten the load
METCON-BURN
CONNECTIVITY
Fast Eddies Ab Routine
25 sit-ups
25 4-count flutter kicks
25 sit-ups
25 leg raises
25 sit-ups
25 Hello Dolly’s
25 sit-ups
25 crunches
25 sit-ups
25 twists
25 sit-ups
25 4-count flutter kicks
RECOVERY WOD
Mobility
Scorpion stretch each leg 5X

“Metcon”
2-3 rounds
not for time, but should not exceed 20 min

400m run/walk easy
2 min Row easy
100ft Waiters carry with KB
30 Sec Plank

Cooldown
3 rounds
10 sec hollow holds, 10 sec Arch Hold
 Banded shoulder distraction: 1 min each side
After the heavy loading and higher rep work on the squats today, your CNS may be overloaded.

Use this as an aerobic “metcon”
with HR @ 65%

 

MONDAY 9.18.2017

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STRONG
Bench Press
6 Sets of 2 reps at 80% of 1 rep max
STRENGTH
Incline KB Bench Press
6 sets of 4 reps AHAP
STRENGTH
Tricep Extensions with a band
4 sets of 10 reps AHAP
METCON-BURN
CONNECTIVITY
Annie
50-40-30-20-10 
Double-unders 
Sit-ups
METCON
10 Hang Squat Cleans 135/95
20 C2B Pull Ups
30 Burpees
40 Box Jumps 24/20
30 Burpees
20 Pull Ups
10 Hang Power Cleans 135/95

 

SUNDAY 9.17.2017

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WARM UP

TABATA Push Ups


CONNECTIVITY

Fast Eddies Ab Routine
25 sit-ups
25 4-count flutter kicks
25 sit-ups
25 leg raises
25 sit-ups
25 Hello Dolly’s
25 sit-ups
25 crunches
25 sit-ups
25 twists
25 sit-ups
25 4-count flutter kicks


METCON


5 Rounds of:

2 Hand KB Swings 0:60
rest 0:20

KB Cleans RT 0:60
rest 0:20

KB Cleans LF 0:60
rest 0:20

REST 1 MINUTE

THEN-
5 Minute AMRAP of:

5 Pull Ups
10 Dips
15 Lunges

REST 1 MINUTE

THEN-
5 Rounds of:

2 Hand KB SWINGS 0:45
rest 0:15

KB Clean RT 0:45
rest 0:15

KB Clean LF 0:45
rest 0:15

REST 1 MINUTE

THEN-
Pull Ups 0:60
Dips 0:60
Lunges 0:60

REST 1 MINUTE

THEN-
2 Hand KB Swings 0:30
rest 0:10

KB Clean RT 0:30
rest 0:10

KB Clean LF 0:30
rest 0:10

 

SATURDAY 9.16.2017

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Warm-up
Tabata Double Unders
8 Rounds of 20/10
MOBILITY
Inch Worm
50′ with push up and pike
MOBILITY
Deep Couch Stretch

Each leg 2X for 0:30 each
STRENGTH
Press–Push Press–Push Jerk Combo
1 Press  +  2 Push Presses  +  3 Push Jerks
Warm up for 5, then EMOM for 7 rounds:
1 Press
2 Push Press
3 Push Jerks

add weight each round until you miss, then drop by 5-10 pounds and continue
METCON
Partner WOD

25 minute AMRAP:

5 Curtis P’s 95/65
10 Burpee Box Jumps
250M Row

Alternate MOVEMENTS

1 Curtis P =
1 Clean
1 Racked Lunge (per leg)
1 Push Press