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