WOD

WOD

Latest Workouts

Friday 01.18.19

Posted By: coachcorey87

Strength

AMRAP 20

20 Single Leg Heel Taps
100' Overhead Banded KB Walk
10 Ring Pull ups
10 Weighted Step Ups

WOD

3 Rounds

50m Overhead DB Carry (50/35)
30 Wall Balls (20/14)
30 Russian Kettlebell Swings (70/53)

Thursday 01.17.19

Thursday 01.17.19

Posted By: coachcorey87

Surprise!

Unknown birthday WOD incoming!!!

Coaches don’t program their own birthday WODs! We’ll all get to find out what it is the day of!! So come in and get your fitness on!

Strength

???

WOD

???

Finisher

???

Wednesday 01.16.19

Posted By: coachcorey87

Strength

Overhead Squats

Work to A Heavy Single

Then EMOM 7

WOD

"Michael Carroll"

For Time

12-9-6-3

Overhead Squats (135/95)
Burpee Box Jumps Overs (24/20)

Tuesday 01.15.19

Posted By: coachcorey87

Strength

Power Clean

Work to A Heavy Double

Then 5x2

WOD

"Death By"

V-Ups x2

AMRAP

Power Clean & Jerk (135/95)

Standard "Death By" rules apply but we are increase reps by two each minute on the minute for the V-Ups. Along with that, with however much time you have remaining in minute complete as many reps as possible of the Power Clean & Jerk. Score is total reps of V-Ups AND Power Clean & Jerk

Monday 01.14.19

Posted By: coachcorey87
CrossFit Woodstock Fitness Nutrition Challenge!
What: A 5 week challenge where you’ll learn and implement proper portions, ratios of
macronutrients, and timing for eating to optimize performance inside the gym and out.
When: Monday, January 14th – Monday, February 18th
Who: YOU – CrossFit Woodstock athletes and anyone else that wants to join!
How: Every Sunday for 5 weeks, your resident nutritionist (Coach Heidi) will post a new nutrition lesson on the website and Facebook page that you will implement into your daily lives. Don’t worry, it won’t be anything crazy, and this is NOT A DIET! No restrictions on specific foods or whole food groups, no weigh-ins, just simple changes you can make that will pack a punch on your performance in the gym and energy levels thoughout the day.
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To test your improvement, we’ll be doing a chipper type WOD at the start and finish of the 5 weeks. There will be a prize (TBD) for the athlete with the most improvement in performace. In the event of a tie, the coaches will decide on a tie breaker activity.
This will help you set yourselves up for success in the CrossFit Open this year, which just happens to start the week we finish the challenge (see what I did there?).
If you have specific questions about anything regarding nutrition and the challenge that you think would benefit the whole group, post qsuestion in the CrossFit Woodstock Family Facebook page. If you have a more personal question (or don’t have FB), feel free to email Heidi directly at
firebreatherwellness@gmail.com.
———————–
And now, without further ado…LESSON ONE!
———————–
WEEK ONE – Portion Sizes – So Handy!
To start out the challenge, in this first lesson you’ll learn a “handy” way to keep your food portions the correct size for your meal. This is an easy way to estimate portion sizes, and generally keeps you in the ballpark of where you need to be without being obsessive about weighing food on a kitchen scale (NO FUN). Unless you have freakishly small or large hands, you can use them to measure the perfect portion of protein, carbs, fats, and veggies for YOU personally. A bigger hand means a larger portion, and generally that works out to exactly what
you need. Cool, right?!
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The width and thickness of your hand is a portion of PROTEIN (meat, fish, poultry). This ends up being somewhere around 3-5oz.
———————–
The size of a closed fist is a portion of CARBOHYDRATES (rice, potatoes, fruit, etc.) This ends up being about 3/4 – 1 cup.
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The size of your thumb is a portion of FAT (oil, avocado, coconut, etc). This is about 1-2 Tbs.
We’ll measure veggies in handfuls. You should have at least 2 loose handfuls of veggies at every meal, but have more if you want.
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Let’s put this together by assembling a plate!
———————–
A sample meal might look like this: 1 turkey burger patty the size of your palm, a fist sized portion of roasted potatoes, 2 handfuls of steamed broccoli, and 1-2 tablespoons of olive oil based dressing.
———————–
An afternoon snack might be: 2 hard boiled eggs, 1 apple, 2 Tbs peanut butter, and a handful each of baby carrots and sliced cucumber.
———————–
If you’re measuring this way, let’s think about what your day might look like. We’ll talk more about timing next week, but ideally, you’ll be eating 5 meals equally spaced throughout the day: breakfast, morning snack, lunch, afternoon snack, and dinner. Not a snacker? Just add your snack portions to your other meals!
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Meals & Snacks: 1 protein, 1 carb, 1-2 fat, 2 handfuls of veggies
———————–
Hint: 2-3 eggs count as a protein portion (generally 2 for women and 3 for men). Yes there’s fat in the yolks, but count eggs as just protein for now.
——————————————————————————
There you have it! An easy way to keep your food portions the right size at every meal. Have fun and be creative with your meals this week! If you have any questions, post them in the FB group or send an email. Have a great week!

WOD

AMRAP 25

20 Pull Ups
30 Push Ups
40 Air Squats
400m Run

Saturday 01.12.19

Posted By: coachcorey87

After your done getting your fitness on, come through to 3-46 GRIT in Gresham to cheer on the Crossfit Woodstock athletes competing in the Granite Games Throwdown!

WOD

With A Partner

For Time

8000m Row*

*While Partner A rows, Partner B holds two Kettlebells (53/35) in the front rack position. Switch as often as needed. KBs must be in the front rack position before rowing can begin

Friday 01.11.19

Posted By: coachcorey87

Strength

Power Snatch

Work To A Moderate Triple

Then 5x3

WOD

With A 15 Minute Clock:

21-15-9-3
Hang Power Snatch (95/65)
Chest To Bar Pull Ups

Then

AMRAP

Single Arm Overhead DB Weighted Walking Lunge (50/35)*

* Every 50 Feet Perform 3 Over The Dumbbell Burpees

Score Is Total Number of Feet Traveled

Thursday 01.10.19

Posted By: coachcorey87

Strength

Back Squat

Work To A Heavy 2

Then 6x2

WOD

AMRAP 14

11 Box Jump Overs (24/20)
12 KBS (53/35)
13 Wall Balls (20/14)
14 Abmat Sit Ups

Wednesday 01.09.19

Posted By: coachcorey87

Strength

Push Press

Work to A Heavy Triple

WOD

For Time

250/200m Row
20 DB Prone Row @ 40% Bodyweight
250/200m Row
30 Push Jerks (115/80)
250/200m Row
50 No Push Up Burpees

Tuesday 01.08.19

Posted By: coachcorey87

Strength

EMOM 10

Even: 5 Strict Toes To Bar
Odd: :45 Chinese Plank

WOD

EMOM 15

1: 200m Run
2: 75 Double Unders
3: 10 Toes To Bar

Address:

5607 SE Woodstock Blvd.
Portland, OR 97206

Phone:

503-954-3304

info@alivemma.com