Be your best self.

Friday, November 17, 2017

Strength

Push Jerk

Work to heavy single, then AMRAP @ 80%

WOD

2-4-6-8-10

Clean and Jerks (165/115)

*50 Double Unders after each set of C&J

Ashley box jumps

1970-01-01

The Importance of Fueling Your Body

Thursday, November 16, 2017

Conditioning EMOM

EMOM 12, alt:

Odd: Bike 15/9 Cal

Even: Max push ups in :30 (keep moving, once you can’t do more go to knees)

WOD

AMRAP 20

20 Thrusters (135/95)

20 Pull Ups

20 Wall Balls (20/14 to 10′)

group wbs

You have to fuel your body well if you want to train hard, perform well, and reach your goals (both from a performance and aesthetic standpoint).  I wish that I could tell you that one hour a day in the gym is enough to reach all of your goals- but the reality is that nutrition is the base of the pyramid and if you’re not taking care of what you put into your body, you will never optimize your performance.  You need to eat well, stay hydrated, and get enough sleep.

There is so much we could talk about when it comes to nutrition, but because as you may have noticed we are now carrying Isagenix shakes, Isalean bars, and AMPED protein bars at the gym I wanted to give a quick review of why we have these products available to you and specifically the importance of fueling appropriately around your training times.  The products we carry and I suggest are all things that I take to help me stay on track with my nutrition as I work toward my goals and I believe can help our members do the same.  The reason we carry and promote Isagenix products is because they are of the highest quality, scientifically backed, and contain no artificial colors, flavors or sweeteners.  These are only part of the equation but really help to optimize the critical period pre and post workout (and also other times throughout the day that get crazy).

Isalean Shakes

*When to have (and just some general info on the importance of fueling your workouts!)

Post-workout:  You’ve probably heard the concept of how important the post-workout window is to get in nutrients into your body. This time is critical to consume protein to help repair muscle breakdown and carbs to restore glycogen levels.  Having a post-workout shake with proteins and carbs within 30 minutes of your training is a proven way to help promote muscle synthesis, build lean muscle, and recover for your next training session.  Isagenix uses the highest quality protein available from grass-fed cows- it’s the good stuff.

Pre-workout: I often get asked what to eat before a workout and the reality is it depends on when you train and how your body responds to food pre-workout; you need to test what works best for you.  Generally speaking, YOU NEED TO EAT BEFORE YOU WORKOUT.  I recognize this can be tough for some people, especially if you train in the morning- but your body needs fuel in order to perform.  Ideally you would consume food 1-3 hours before you workout so you have the fuel you need in your tank to train.  Your body’s main source of energy is carbs- meaning that consuming carbs pre-workout is a good thing.  Isalean shakes have carbs and protein to fuel you and digest easily.

Anytime: This shake is a “meal replacement” in that it has a balance of proteins, carbs, and fats- meaning that it can in fact be used as a meal replacement.  This is a great choice to help you stay on track when life gets crazy, especially for people who “forget to eat” (I can’t exactly relate to this but I know there are people out there like this).  In addition to having a great macronutrient profile, Isalean shakes also have vitamins and minerals your body needs.

Isalean Bars and AMPED bars-

Both of these are good options to have on hand to keep your nutrition goals on track.

IsaLean Bars are designed to have balanced amounts of nutrients- including protein, carbohydrates, essential fats, vitamins, and minerals.  AMPED Protein Bars are designed specifically for athletes who are looking to increase their protein intake and support their performance goals.  Both can be used during the times described above, or eaten at different times throughout the day to help fuel your daily life.

If you have questions on any of this please ask.  We want you to be successful as you work towards your goals, and recognize that there is a ton of information and misinformation out there about nutrition, supplements, etc. If you are interested in purchasing directly from Isagenix or checking out their AMPED sports supplement line (pre-workout, recovery, etc.) talk to Katie.

1970-01-01

Thanksgiving Workout Schedule!

Wednesday, November 15, 2017

Strength

Deadlift

Work to heavy single, then AMRAP @ 80%

WOD

4 Rounds

15 Deadlifts (205/135)

50 Air Squats

10 HSPU

Bench press ladiesThanksgiving Schedule:

We will have one workout on Thanksgiving morning (next Thursday) at 9:00am!  It will be a partner workout, but no worries we can find you a partner if you don’t have one!  Come get a good workout in before enjoying your feast with family and friends!

On the Friday after Thanksgiving we will have open gym from 9-noon in lieu of regular classes (there will be a workout posted).

1970-01-01

AMRAPs x 4

Tuesday, November 14, 2017

Strength

Press

Work to heavy single, then AMRAP @ 80%

WOD

Rest 3 Minutes between each:

AMRAP 5

10 Front Squats (115/75)

10 Pull Ups

AMRAP 5

10 Hang Cleans (115/75)

10 Lateral Barbell Burpees

AMRAP 5

10 Power Snatch (115/75)

10 T2B

AMRAP 5

10 Shoulder to Overhead (115/75)

10 Lateral Barbell Burpees

cfhy gym shot

1970-01-01

Happy Monday!!!

Monday, November 13, 2017

Strength

Back Squat

Work to heavy single, then AMRAP @ 80%

WOD

4 Rounds

12 Front Rack Lunges (135/95)

20 Box Jump Overs (24/20)

Then:

75 Wall Balls (20/14 to 10′)

Pablo wb

1970-01-01

CFHY Sweatshirt Order!

Friday, November 10, 2017

Strength

EMOM 10, alternating minutes:

3 Deadlifts @80%

3 Push Jerks @80%

WOD

21-15-9-6-3

Deadlifts (225/155)

Air Squats

Pull Ups

Air Squats

Margaret Pull Up

Hey everyone!  It’s getting a little chilly- must be a time for a new CrossFit Hyannis sweatshirt!  We will be doing a pre-order at the gym.  Your choice hoodie or zip-up (or both)- both are $50, best deal in town.

CF_Hyannis_Oct_Black_Zip_5_preview

CF_Hyannis_Oct_Pull_8

1970-01-01

It’s going up.

Thursday, November 9, 2017

WOD

10 Squat Cleans (135/95)

20 Push Jerks (135/95)

30 Deadlifts (135/95)

40 T2B

50 Wall Balls (20/14 to 10′)

60 Walking Lunges

70 KBS (55/35)

80 Double Unders

90 Bar Facing Burpees

CJ WB

1970-01-01

This is gonna be so fun.

Wednesday, November 8, 2017

Strength

OTM 8

2 Power Cleans

WOD

*3 Minute rest between each AMRAP

AMRAP 5

60 Double Unders

30 DB Hang Clean and Jerk (50/35)

15 Burpees

AMRAP 5

60 Double Unders

30 DB Thrusters (50/35)

15 Burpees

AMRAP 5

60 Double Unders

30 Alt. DB Snatch (50/35)

15 Burpees

Ains Cuban Press

1970-01-01

Win the mental battle.

Tuesday, November 7, 2017

WOD

5 Rounds

*1 Minute Work/1 Minute Rest

For Max Reps:

Bike (Calories)

Burpees

Row (Calories)

Double Unders (5 reps = 1 rep)

Mark row

1970-01-01

Wicked Strong

Monday, November 6, 2017

Strength

EMOM 10, alternating minutes:

3 Back Squats @80%

3 Press @80%

WOD

7 Rounds

3 Squat Snatch (115/75)

5 HSPU

7 Thrusters (115/75)

9 T2B

Julie Pull Up

1970-01-01