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Thursday

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Triumph Strength & Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds

10 Walk out on hands to hollow Hold

(Must Keep Palms Down) (NO ARCH)

30 Band Pull Aparts

10 Each Arm Sleeper Stretch

10 Transition Push ups

Build Strong Hollow/ Arch

Positions

Go over hollow arch swings

muscle up drills

Toes on floor to strict muscle up

Jumping or lower rings

30 Muscle-Ups (Time)

30 muscle-ups for time
30 Reps of jumping muscle up or Bar muscle up

60 Pull-ups/ progression of most difficulty

10 minute time cap

Cool Down

LAX Ball under shoulder blade

holding 25lbs plate

2 min each side

Wednesday

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Triumph Strength & Conditioning – CrossFit

Warm-up

Metcon (No Measure)

2 rounds

10 Spider Lunge

10 Iron Cross

10 Scorpion

30 Second Table top wrist stretch

Partner Front Rack Stretch 1 min each

Barbell Warm up

Clean Grip

Shruggs-High pull-Muscle Clean

Front Squat

Hi Hang Clean

Hang Clean

Full Clean

Build Up for 5 Min for first set

3 position Clean (1-1-1-1-1-1-1)

E3MOM

Cool Down

Barbell Smash Threw Quads 1 Min Each Side

PSOAS Smash 2 Min Each Side

Tuesday

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Triumph Strength & Conditioning – CrossFit

Warm-up

Metcon (No Measure)

3 Min Jump Rope

Every Miss is 3 Burpees

Partners 2 rounds

10 Cal Row Handstand/Plank

10 Boot Straps

10 Air Squats

10 Walk out on Hands to jump up

10 Lunge and Twist

Double Under work

Penguin Drill etc.

Rowing Technique

Metcon (Time)

3 rounds for time of:

Row 50 calories

150 double-unders

50 walking lunges

Cool Down

Couch Stretch 3 POS :45s

Monday

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Triumph Strength & Conditioning – CrossFit

Warm-up

3 OS Shoulder Band Stretch

2 Rounds

10 tri fecta

20s Hang

30 Jumping Jacks

40 Internal External Rot.

Dumbell Snatches

Burpee Box Jump

3 Rounds

4 DB Snatch

2 Burpee Box Jumps

CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

CrossFit Games Open 17.1 Scaled (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 35-lb. dumbbell / 20-in. box (step-ups OK)

F: 20-lb. dumbbell / 20-in. box (step-ups OK)

Time cap: 20 minutes

Cool Down

Shoulder Box stretch

3x:45 R.:15

Recipe of the week: Sausage, Kale, and Spaghetti Squash Boats

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Courtesy of stupideasypaleo.com

Ingredients

  • 1 medium to large spaghetti squash
  • 16 ounces (454 grams) chicken Italian sausage (organic, gluten-free)
  • 1 organic white or yellow onion, diced
  • 2–3 cloves garlic, minced
  • 3 cups (700 grams) organic baby spinach leaves, packed into measuring cup
  • 2–3 tablespoons (30–45 mL) extra virgin olive oil
  • Sea salt and black pepper, to taste
  • Optional: 1 tablespoon (7 grams) pine nuts and chopped flat-leaf parsley

Instructions

  1. First things first, let’s get that spaghetti squash in the oven to roast while we prepare the filling. Preheat the oven to 400°F (204°C). Using a large knife and steady hand, split the squash in half lengthwise. The best way to do this is usually by scoring the squash and then inserting the tip of the blade into an end. Apply strong and even pressure on the knife, using it more like a splitting wedge on a large log rather than the familiar slicing action of a blade. Once the squash is split open, use a spoon to remove the seeds and pulp (just toss that stuff). Place the halved squash cut-side down on a roasting pan, add a few tablespoons of water to the pan and roast for 35 to 40 minutes in a preheated oven.
  2. Meanwhile, prepare the chicken Florentine portion of the dish. Heat a large skillet to medium-high and drizzle in a few tablespoons of extra virgin olive oil. Once it comes to temp, crumble in the chicken Italian sausage, garlic and diced onion. Cook and stir until the sausage is fully cooked and the onion is translucent—this should take about 12 minutes or so. A few minutes before the meat is done, pile the baby spinach on top of the sausage so that it wilts as the rest of the items in the pan finish. Stir the spinach into the sausage mixture as it cooks down. Then set it aside until the spaghetti squash has finished roasting.
  3. After you pull the squash out of the oven, turn them over so they cool a little faster. Once you can handle them comfortably (or if you can manage holding them with an oven mitt), use a fork to scrape with the grain of the squash to harvest the strands. Transfer the harvested strands into the pan with the sausage mixture, season with sea salt and black pepper to taste and the pine nuts if you want to use them. Toss the squash strands with the sausage and spinach so everything gets evenly combined.
  4. I like to serve this plated inside the spaghetti squash shell or “boat-style.” It’s pretty and, well, if I can save myself another dish to wash, then I’m all for it. Top with some toasted pine nuts and / or fresh flat-leaf parsley and dig in!
  5. p.s.: If you happen to have any leftovers, this makes a great frittata for breakfast or a to-go lunch the next day!

 

Saturday

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Triumph Strength & Conditioning – CrossFit

Warm-up

Dynamic Warm up (No Measure)

Line Passes down and back

Metcon (Time)

For Time w/ Partner

800 Meter Run

Then 1 Round of:

100 Burpees

80 Pull-ups

60 Pistols/Air Squats

40 Kettlebell Swings (53/35)

20 Handstand Push-Ups/ Push ups

Then 800 Meter Run

Friday

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Triumph Strength & Conditioning – CrossFit

Warm-up

Metcon (No Measure)

“Foam Roll Lats

Foam Roll Quads/Inner Thigh

2 Rounds

10 Trifectas

10 Scorpion

10 Iron Cross

5 Min Emom

10 Air Squats ( Slow controlled should take full minute)

2 Rounds

5 Push Press

5 Front Squat

5 Thrusters

10 Hollow Arch Swing

3 Hollow arch swing + 3 Kipping Knee Raises

3 Hollow Arch Swing + 3 Kipping knee Raise + 3 T2B

Metcon (AMRAP – Rounds and Reps)

As Many Rounds as Possible

(AMRAP) in 10 minutes

8 Toes-to-Bar

8 Dumbbell Thrusters

(35/25 lbs)

12 Front Rack Dumbbell Walking Lunges

(35/25 lbs)

Cool Down

Foam Roll lats, quad glutes

Thursday

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Triumph Strength & Conditioning – CrossFit

Warm-up

Metcon (No Measure)

Jump Rope 2 Min

Thereaband

3 rounds

10 pass throughs

10 around the head

10 pull aparts

5 hanging knee raise

Metcon (Time)

Run-Jump-Walk

5-4-3-2-1 Rope Climb

50 Double Unders

50 ft Handstand walk (10 ft

segements)

2 for 1 Rope Pulls and Singles for Doubles

Cool Down

LAX Ball through lats 1 min each

Thread the needle 1 min each

Tuesday

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Triumph Strength & Conditioning – CrossFit

Warm-up

Metcon (No Measure)

“Foam roll

Quads, IT Bands, Inner thigh, Lats

Glutes, Back

Side Saddle each Leg 2 Min

Saddle 2 Min

thread the needle 2 min each side

Teams of 2

10cal row /Plank,Squat

20s hang on bar (passive)

30 Jumping Jacks

20 lateral lunge

10 Partner burpees (5 each)”

Metcon (Time)

50 Cal Row

25 Box Jumps

Cool Down

Metcon (No Measure)

Box Pigeon Stretch 2 Min Each Leg