1/31/2014

WARM UP

Stick pass through
Push up
Sit up
Wall squat
1 leg hip hinge
Walking lunge
Leg swing
Hurdlers

BUY IN

Strict press - 6 x 4 - 85% 1RM

SKILL

Deadlift

WOD

4RFT

800m Run
12 deadlift 185/135
15 box jump 24/20

CASH OUT

Ring pull up practice

MOBILITY

Hamstring and quads

1/30/2014

WARM UP

Stick pass through
Arm swings with scapular retraction
Wall squat
Walking lunge with twist
Mountain climber

SKILL

Bergener

BUY IN

Complete 5 sets of the following complex, only letting go of the bar after all 3 movements are complete.

Hang clean - above the knee
Hang clean - 1" below the knee (just below knee)
Power clean

Start with 60% 1RM and
If possible, add weight each round.

Rest as long as needed between rounds.

WOD

8 RFT

3 Clean and Jerk 185/125 or 80-85% 1RM
5 HSPU

CASH OUT

Row 1000m

MOBILITY

Hamstring and shoulders

1/29/2014

WARM UP

Stick pass through
Straight arm ER
Stationary lunges
Leg swings
Hurdlers

BUY IN

3x10 of each
Ring rows or inverted rows on a barbell on the rack
BB good mornings, no weight

SKILL

Discussion: how to tackle "Angie"

WOD

"Angie"

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

*you must finish 100 Pull-ups before moving on to Push-ups and so on...

CASH OUT

Max ring dips, start a line and once you fail the next person goes. 2-4 attempts for everyone.

MOBILITY

Shoulders, Lats, Quads

1/28/2014

WARM UP

Stick pass through
Push up
Sit up
Wall squat
Walking lunge
Hurdlers
Leg swing

BUY IN

50m high knees
50m butt kicks
50m karaoke
50m fwd sprint
50m bkwd sprint
50m power skips

SKILL

SDHP

WOD

20 SDHP with BB 75/55
40 Superman
60 KB swing 53/35
40 DU
20 Wall balls 20/14

CASH OUT

Planks 3 x 1 min

MOBILITY

L/S and H/S

Steak Fajitas

Did you get yourself some grass fed beef yet?  If you are interested in ordering some online, you can check out the links below:

US Wellness Meats
Vermont Grass Fed Beef
Eat Wild

If you want to order 1/8 or 1/4 cow for your chest freezer, Philly Cow Share will deliver it to you!

You could always find some at your local supermarket (ask!), farmer's market, Trader Joe's, or Whole Foods.

Still wondering why grass fed beef is better?   Grass Fed vs Grain Fed

Steak Fajitas

Ingredients:
1-2 lbs grass fed chuck or skirt steaks
2 tbsp olive oil
4 cloves garlic, minced
1 tsp sea salt
1 tsp black pepper
2 tsp chili powder
2 tsp cumin
1/2 tsp chipolte seasoning
Juice from 2 limes
1 green bell pepper, sliced
1 red bell pepper, sliced
1 small red onion, sliced
Coconut oil, for frying

Whisk together olive oil, lime juice, salt, pepper, chipolte, chili pepper, cumin and garlic.  Place steaks in a shallow dish or ziploc bag, and pour marinade over, making sure to coat evenly.  Marinate in fridge for 2 hours or overnight, flipping if needed.

When ready to cook, heat grill pan over medium high heat.  Add 1-2 tsp of coconut oil to pan to melt.  Grill steaks for 3-4 minutes per side.  Remove from heat and allow steaks to rest for 5 minutes, then cut into thin strips for serving.

Once steaks are cooked and resting, add some more coconut oil to the frying pan, if necessary, and fry the peppers and onions in the leftover seasonings for 5-6 min.  Stirring occasionally.

Serve topped with salsa and guacamole!  I served them on some paleo tortillas from Against all Grain. Recipe here: Grain Free Tortillas

(I cooked mine on a griddle and spread them with a rubber spatula.  They came out great!)

1/27/2014

WARM UP

Stick pass through
OH wall squat
1 leg hip hinge

Foam roll hip flexor

SKILL

Bergener
Snatch

BUY IN

Power Squat Snatch
7 x 3 85-90%1RM

WOD

4RFT

50x Single-Unders on left leg only
20x Burpees
50x Single-Unders on right leg only
20x Knee to elbow

CASH OUT

100m walking lunge

MOBILITY

Calf and shoulder

1/24/2014

WARM UP

Stick pass through
Push up
OH wall squat
1 leg hip hinge
Walking lunge

BUY IN

EMOTM - 10 MIN - 5 Box Jump overs 24"/20"

SKILL

Bergener
BB and KB Snatch

WOD

"Snatch City"

3RFT

8 BB Snatch 135/95
8 total Alternating KB Snatch 53/35
50m OH plate carry 45/35

CASH OUT

Burpee with MB chest pass 20/14 - 100m
(Do Burpee holding MB, at the top throw as far as possible. Sprint to it and repeat until 100m distance is met)

MOBILITY

Hamstrings and Sleeper stretch

1/23/2014

WARM UP

Stick pass through
Push up
Wall squat
1 leg hip hinge

SKILL

Bergener

Squat clean

BUY IN

5 x 5 Squat Clean @ 70-80% clean 1RM

WOD

15min AMRAP

20 Push-ups
8 squat cleans 135/95
25 DU

CASH OUT

Climb a rope a few times

MOBILITY

Hip flexor and t-spine

1/22/2014

WARM UP

Stick pass through
Push up
Wall squat
Walking lunge
1 leg hip hinge

BUY IN

Crab walk the floor length 4x

SKILL

Discuss how to tackle the WOD, think efficiency

WOD

Fran

21-15-9

Pull-ups
Thruster 95#

TRAVEL WOD

Complete the WOD if you have the proper equipment or
Pick a WOD from the "Travel WOD" tab and complete it

CASH OUT

Double Tabata (16 rounds of 20 sec work 10 sec rest)
Sit up and mountain climbers

MOBILITY

Lats and L/S

1/21/2014

WARM UP

Stick pass through
Walking lunge
Squat
Good morning
Sit up
Back ext

BUY IN

Back squat
5x 5 - 80% 1RM

WOD

Row or Run a 5k

*if snow prevents run OR there are more than three people who want to row...

As a class row a half marathon (21,097.494 meters), alternating the athletes who are rowing every 250m (all rowers in use).
Other athletes not rowing should be practicing DU or holding plank

CASH OUT

Practice efficiency with KTE or T2B

MOBILITY

Hamstring and glutes

1/20/2014

WARM UP

Stick pass through
Push up
OH wall squat
Sit up
Back ext
Walking lunge
Leg swings

BUY IN

3-4 sets for MAX reps (to failure)

Plyometric Push-ups
(any variation where the hands come off the ground are acceptable)

SKILL

Overhead Squat
Box dips

WOD

1200m run
12 Dips between two 30" boxes
9 OH Squat 115/75#
800m run
15 Dips between two 30" boxes
12 OH Squat 115/75#
400m run
18 Dips between two 30" boxes
15 OH Squat 115/75#

CASH OUT

3-4 sets for MAX time (to failure)
Handstand or Pike holds

MOBILITY

Quads and Shoulders

1/17/2014

WARM UP

Stick pass through
Wall squat
Good morning
Sit up
Back ext

Foam roll ITB

BUY IN

Broad jump the length of box
* take your time and go for distance. The goal is to take the least jumps possible

SKILL

Deadlift
*work up to 85%1RM for WOD

WOD

8RFT

3 Deadlift 85%-1RM
4 x 20m Sprint. (From the boxes to wall is 20m)

CASH OUT

With a partner complete 50 wall ball passes 20/14.
*everytime the ball hits the floor -5 burpees

MOBILITY

Hamstrings

Travel WODs

Can't make it to the gym?  Traveling out of town?  Pick one of these 75 bodyweight WODs and don't miss your workout!

http://cfplexus.blogspot.com/p/cant-make-it-to-gym-out-of-town-one-of.html


You can find free interval timer apps here:

Android:
https://play.google.com/store/apps/details?id=fi.ohra.impetus

Apple:
https://itunes.apple.com/us/app/interval-timer-timing-for/id406473568?mt=8

AMRAP timer via WodBox:
https://play.google.com/store/apps/details?id=com.alchemyware.fitness.wodbox&hl=en
https://itunes.apple.com/us/app/wodbox-pro/id549681919?mt=8


NO EXCUSES!!!

1/16/2014

WARM UP

Stick pass through
Push up
Sit up
Back ext
Leg swings
Hurdlers

BUY IN

EMOTM 10 min
3 Push Jerk - 70%1RM

WOD

21-15-9

Pull-ups
Air Squats
Walking Lunge Steps (each leg)

CASH OUT

10 TGU on each side (20 total) , as heavy as possible

MOBILITY

Glutes and hips

Spaghetti Squash Pizza Bake

Spaghetti Squash Pizza Bake

Adapted from PaleOMG

Ingredients

• 1 large spaghetti squash (about 3 lbs)
• 1-2 pounds mild or sweet Italian sausage 
• 1 yellow onion, diced
• 1 bell pepper, chopped
• 2 cups marinara sauce
• 1 teaspoon Italian seasoning
• 4 eggs, whisked
• (optional: add anything you like with pizza: more veggies, fresh basil, even cheese if you do primal)

Instructions

1. Preheat oven to 400 degrees.
2. Cut spaghetti squash in half lengthwise. Place spaghetti squash cut side down on a baking sheet and bake for 20-25 minutes until you can shred the squash.  Then reduce oven to 350 degrees.
3. While squash is cooking, place a large pan over medium heat. Add sausage, pepper and onion. Brown the sausage, breaking up until pink no longer remains.  
4. Add sauce and Italian seasoning to the pan and mix well.
5. Once squash is done cooking, remove threads with a fork and place in an 9 x 13 baking dish.
6. Add sausage mixture to the 9x13 dish and mix well with spaghetti squash threads.
7. Lastly, add whisked eggs to the baking dish and mix everything together until you can no longer see the eggs.
8. Bake at 350 for 1 hour or until set.
9. Let rest for 5 minutes.  Serve!

This recipe is super versatile.  You can use any meat, sauce, etc to change up the flavors.  Add some chopped spinach or mushrooms to up the veggie intake.  Get creative!

1/15/2013

WARM UP

Stick pass through
OH wall squat
Push up
Back ext
1 leg hip hinge
Leg swings -side to side

BUY IN

1 leg box jumps - MAX HEIGHT - 6 x 8 each leg

SKILL

Bergener
Hang Snatch

WOD

10min AMRAP

8 Hang Snatch 95/65
12 Alt pistols
20 DU

CASH OUT

100 burpees with a partner - 1 partner does burpees while other stands and holds 20# MB over their head .
*if ball hit ground or comes down from overhead -5 burpees
**burpees can be split up anyway

MOBILITY

Forearms and quads

1/14/2014

WARM UP

Stick pass through
Wall squat
Walking lunge
Push up
1 leg hip hinge

SKILL

HSPU

BUY IN

10 x 3 Strict Pull-ups

WOD

400m run
30 Sit ups
1 HSPU
400m run
25 Sit ups
2 HSPU
400m run
20 Sit ups
3 HSPU
400m run
15 Sit ups
4 HSPU
400m run
10 Sit ups
5 HSPU
400m run
5 Sit ups
6 HSPU

CASH OUT

5 x 8 Jerk with Snatch grip 50-60% 1RM jerk

MOBILITY

L/S and lats

1/13/2014

WARM UP

Stick pass through
Push up
Sit up
Back ext
Wall squat

Foam roll mid back and hamstrings

BUY IN

Ladder agility

SKILL

Bergener then

Bear Complex:
1 power clean
1 front squat
1 push press
1 back squat
1 push press

*do not put bar down until all exercise are completed in order

WOD

"Spagnolo Special"

EMOTM (every minute on the minute) for 3 minutes
5 Bear Complex @ 95/55

break to add weight then

EMOTM for 3 minutes
3 Bear Complex @ 115/75

break to add weight then

EMOTM for 3 minutes
1 Bear Complex @ 135/95

then if possible, take no more then 5 minutes to

Complete 1 Bear Complex.  Add 5 pounds total each time you successfully complete the complex.

THE SCORE FOR THE WOD IS THE HIGHEST WEIGHT YOU ACHIEVE

CASH OUT

Bear Crawls

MOBILITY

Kneeling hip and OH shoulder against bar

1/10/2014

WARM UP

Stick pass through
Push up
Sit up
Back ext
Walking lunge
Hip hinge
Wall squats

Foam roll hip flexors

SKILL

Overhead Squat

BUY IN

10 minutes to find 3RM Overhead Squat
*record your weights

WOD

3 rounds

4 x 10m Sprint(last set of Pull-ups bars to wall, ~2 window lengths)
10 Box Jumps
15 Knees to elbow
20 KB swings 70/45

CASH OUT

Rope climbs

MOBILITY

Foam roll t-spine and ER with band

1/9/2014

WARM UP

Stick pass through
Stick shoulder press
Sit up
Back ext
Walking Lunge
Leg Swings
Good Mornings

BUY IN

Fwd and Bkwd Agility Drills

SKILL

DU / HR Push-up

WOD

6RFT

50 DU/150 SU
25 HR Push-ups

CASH OUT

Row 500m at a moderate intensity, hit the rower immediately after finishing the WOD

MOBILITY

Pec and Shoulder stretch with a bar on a rack and sleepers stretch

1/8/2014

WARM UP

Stick pass through
Push up
Sit up
Back ext
1 leg hip hinge
Toe touches

Foam roll hamstring

BUY IN

10 minutes to find 3RM of Front Squat
*note your weights on one a sheet or the board

SKILL

Deadlift

WOD

10-20-30-20-10

Deadlift 155/115 or 60% 1RM
Goblet Squat with KB 70/53

CASH OUT

Tabata Hang Cleans 95/55

MOBILITY

L/S and forearms

1/7/2014

WARM UP

Stick pass through
Push up
Wall squat
Leg swings (side to side)
Toe touches
Foam roll ITB and glute medius

BUY IN

Coaches choice of lateral agility drills

SKILL

Push Press

WOD

15 min AMRAP

30 KB walking lunge steps with KB in front rack
5 Push Press 135/75 or ~80% 1RM (whichever is greater)
10 Pull-ups

CASH OUT

3 X 1 minute straight arm plank

MOBILITY

Pigeon on a box
Peanut smash t-spine

1/6/2014

WARM UP

Stick pass through
Push up
Wall squat
1 leg hip hinge

Foam roll hip flexor

BUY IN

Take 10 min to find 3RM (unbroken) Thruster
*record your weight on a board

WOD

4RFT

5 Squat Clean 185/125
8 V-up situps
11 Burpees

CASH OUT

Work to achieve 30 DU

MOBILITY

Banded H/S and Lats against wall

Nutrition Challenge - Who's in?

To follow up with our theme for the month, CONSISTENCY!  CrossFit Plexus is running a nutrition challenge, starting January 13th and we want you to join!

We will be selling Advocare's 24 Day Challenge through Plexus, but this is not necessary to participate.  It will only help with your motivation and results!

The focus will be on eating clean, whole foods.  The Advocare meal guidance is available for download on the website here: Daily Guide  Basically you will want to eat protein, vegetables, healthy fats and complex carbohydrates for 3 meals a day, along with the Advocare supplements and fruit for snacks.

More info here: 24 Day Challenge

You can order your 24 day challenge HERE or pick it up at the gym.  See Sean for details! Or give your name and best contact information to any front desk employee and let them know you want to do the Advocare Challenge.

If you don't wish to participate in the Advocare Challenge at this time, you can still focus on eating right!  Check out our nutrition page for more information on how to eat clean and fuel your body for optimal performance.  We'll post some more recipes and meal ideas on the blog to keep you on track.

And most importantly, DRINK MORE WATER!

1/3/2013

WARM UP

Stick pass through
Push up
Walking lunge
Hurdler steps
Leg swings

Foam roll glute and t-spine

SKILL

C & J

BUY IN

C & J 1RM

*note squat or power clean
**you may go for a heavier clean after you max jerk

WOD

10-9-8-7-6-5-4-3-2-1

Floor Press 135+/65

*25 air squats after each round

MOBILITY

Chest, Glute and hips

1/2/2014

WARM UP

Stick rotations
Push up
Sit up
Back ext
Walking lunge
Leg swings

Foam roll t-spine and hips

SKILL

Bergener for snatch prep

BUY IN

Find 1RM snatch

*note if power snatch or squat snatch is your PR

WOD

10 min AMRAP

12 Pull-ups
12 KB swings 70/45

MOBILITY

Band for shoulders
Kneeling hip openers