Blog Search

Tuesday January 31, 2017

By: 0

LITEFIT CLASS
a) 9 min emom
12 Barbell Pushpress 75/55lbs
100ft bear crawl
12 burpee over bar”

b) 3x 5 min amrap
500 m Row
10 Pullups
15 Push ups
20 Sit ups
rest 2 mins between rounds
___________________________________________
CROSSFIT CLASS
16min EMOM Alternating
5 Strict HSPU
5 Strict CTB Chin ups

-Then-

3 Rounds
25 Box Jumps
25 Pushups (hands wider than shoulder width)
25 Toes to bar

Monday January 30, 2017

By: 0

LITEFIT CLASS
a) “EMOM 12 mins
15 Kettlebell squats
30 double unders
10 DB hang squat cleans”

b)5 Rounds
15 Box Jump Overs 24”/20”
20 Overhead Walking Lunges 25/10lbs
25 Pushups
__________________________________________
CROSSFIT CLASS
5×3
Back Squats +5lbs

-Then-

For max reps
3-man WOD
6 minutes max calorie row
6 minutes max reps Front squat (115#/75#)
6 minutes max reps Pull-ups
6 minutes max reps sit-ups
6 minutes max reps Handstand push-ups
———-
Only one athlete working at a time, switch as necessary.

Friday January 27, 2017

By: 0

LITEFIT CLASS
a) EMOM 20
7 barbell curls + 7 bent over rows
12 burpees over bar
15 Left arm push press DB
15 right arm DB push press

b) Max rounds in 10 minutes
10x Thrusters (95#/65#)
15x Hand-release push-ups
20x Sit-up
________________________________________
CROSSFIT CLASS

5×2
Thrusters + 5-10lbs from last week (from the floor)

-Then-

Death BY
1 Burpee 1 CTB Pullup
2 Burpee 1 CTB Pullup
3….

Thursday January 26, 2017

By: 0

LITEFIT CLASS
a) 12 min emom
10 banded squats SLOW
10 weighted step ups
15 hand release pushups

b) 15 min amrap
shuttle run 10 x
50 medball squats
row 500m
50 sit ups
every min stop and do 3 wallballs
_________________________________________________
CROSSFIT CLASS

10min EMOM
5 Squat Snatch

-Then-

8 Sets TABATA
Overhead Squat 95/65lbs
Double unders
Power Snatch
Pushups ( hands wider than shoulders )

Wednesday January 25, 2017

By: 0

LITEFIT CLASS
a) 2 rounds
3 min
Airdyne max cals
rest 1 min
3 min
Row Max cals
rest 1 min
3 min plank
rest 1 min

b) 15 min emom
30 sec plank L
30 sec plank R
30 sec burpee
30 sec wallball sit up
30 sec double under
__________________________________________
CROSSFIT CLASS
5×4
Power Clean & Push Jerk

-Then-

14.3 Open’ish WOD
8min AMRAP
10 Deadlifts 225/155lbs
15 Box Jumps 24″”/20″””

Tuesday January 24, 2017

By: 0

LITEFIT CLASS
a) 16 min emom
10 strict press
15 box jumps
15 pushups
15 KB swings

b) Double Partner Jackie:
2 rounds with one partner working at a time:
1000m row
50 thrusters (35/45)
30 pull ups (jumping pull ups to scale)
_________________________________________________

CrossFit Class
16min EMOM Alternating
5 Strict HSPU
5 Strict CTB Pullups

-Then-

For Time:
Teams of 2
1 player at a time is allowed to work
15min AMRAP
20 Hang power clean (95/65lbs)
20 Ring push-ups
50 Knees to elbows
20 Overhead squat (95/65lbs)
50 Double unders

Making the most of your time at Cristini Athletics.

By: 0

Trust us. We understand busy schedules. In fact, many of the members we have here at Cristini Athletics initially joined because they needed a more efficient workout that didn’t require them to be in the gym for hours at a time.

That’s why we’ve put together this list of ways you can make your time at the box as productive and fulfilling as possible.

HOW TO MAKE THE MOST OF YOUR TIME AT CRISTINI ATHLETICS:

SET A TRAINING SCHEDULE

While you generally enjoy coming into the box, there are some days when maybe overtime at work, school papers, family issues and other nasty things can really get you in the mood to skip the WOD “just because.”

A good way to deter the “just because” excuse is to get into the habit of coming in at the same time on the same days. Once you’ve created this habit, it becomes automatic. You’ll find yourself going to the box without any force involved regardless of the plants who could probably use watering (or any other strange excuse you give yourself.)

Bottom line: A schedule keeps you consistent, and consistency is the key to forming healthy habits.

TRACK YOUR PROGRESS, CELEBRATE ACHIEVEMENTS

If you’re serious about hitting your fitness goal, it’s critical to track your progress. And we don’t mean stepping on the scale every morning and completely freaking out at any increase in weight.

Muscle weighs more than fat, so if you’re doing it right you’ll be gaining lean muscle while you’re losing fat which doesn’t always result in seeing a lower number on the scale.

Throw out that scale and buy a notebook. Keeping track of your workouts and progress will help you train with a purpose. If you did 5 back squats at 135 a few months ago, and that sequence has come up again, well now you’ll know what number to shoot higher than.

Bottom line: Knowing what you did yesterday will help you be better today.

COME EARLY, STAY LATE (TRAIN MORE, CHAT MORE)

Many of us get into the habit of coming in on-time and leaving on-time. That’s by no means a bad habit. But to make the most of your workout, the best thing you can do is put in a little extra time before and after class.

We know, working out before working out sounds like advice from a crazy person, but it’s really the key to taking your fitness to the next level.

It’s no news to say that putting in some extra credit will turn you into a better athlete, but when you do it with other athletes that like to go above and beyond outside of class times, you’re fostering some really positive relationships. That’s when the true awesomeness happens.

Bottom line: To get the most out of your training session, put in some extra work both physically and socially

ASK FOR HELP

It’s ok to admit that you feel a little intimidated to ask for help at the box. But don’t be! Even those big, huge, grunting, bearded guys were new once. Everyone has been in the same spot and there’s absolutely no shame in needing some extra help to understand a movement. In fact, that’s the sign of a smart athlete who’s on their way to big things.

Bottom line: There’s no such thing as a stupid question. Except for maybe, “Can I pee before you start the clock?” We don’t like that one.

ALWAYS HAVE A WATER BOTTLE CLOSE BY (ESPECIALLY WHEN YOU’RE NOT TRAINING)

Are you the type to only drink water when you’re feeling really thirsty or maybe you like to chug the majority of your day’s water intake right before and after a WOD? Well, you might want to change that and here’s why.

Feeling thirsty and getting dry mouth indicates that your body is already dehydrated. Dehydration can reduce the volume of blood pumped by the heart which means less oxygen to the muscles which often results in premature fatigue. And if you try to quick fix your dehydration by drinking lots of fluid right before class it can cause bloating and cramping. That’s a terrible way to suffer through a WOD.

This is especially important for women. “Women are not small men,” says Stacy Sims, Ph.D., exercise physiologist-nutrition scientist. “They’re five times more likely than men to have GI problems when exercising . . . women are also more likely to suffer from heat exhaustion and heat stroke.”

Bottom line: To get the most out of your training session, stay hydrated all day long before you step foot into the box.

SLEEP MORE

We want you to sleep more. In fact, we insist you sleep more. We can’t stress enough the importance of getting a good night’s rest because without it, all the training and dieting in the world will just be a waste of time.

It’s hard to believe that something you do when you’re not even awake can be one of the most important ways you can make the most out of your training sessions, but it’s true. To put it simply, lack of sleep stresses out your body which cases weight gain and anxiety.

Bottom line: Prioritize your sleep. Prioritize your well-being.

PRACTICE MOBILITY AT HOME

Stretching and becoming more flexible really shouldn’t take a back seat in your plan to become a fitter you. If we could tack on an extra 30 minutes to the WOD for mobility, we’d do just that! An hour a day at the box isn’t going to undo a lifetime of sitting on your bum craning over a keyboard.

Invest in a few key items for home like a foam roller and a PVC pipe to improve your range of motion while you’re watching TV or right before bed. Practicing mobility at home will improve your overall athletic ability and will decrease the risk of injury.

Bottom line: Mobilize everywhere and invest in the tools to do so.