Part One: 10 Ways to Lose 10 Pounds In A Month


If you’re wanting to lose weight I can assume that you want to lose weight now.  Well, this post is for you because I like the “now”.  I like to see action taken and seeing immediate results.  

Just like the reason we work is to get paid we go to the gym and practice good nutritional habits to look good and feel great.

If we were to go to work but not get paid, then why would we work in the first place?  Compare that to going to the gym but then not dialing in our nutrition so we don’t lose weight.

We’re not comfortable in our skin.  So what’s the point of working out? Continue reading “Part One: 10 Ways to Lose 10 Pounds In A Month”

20161023

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

For time:

21 Hang Power Cleans, 135/95 lbs

21 Lateral Burpees

100 Double Unders/200 Singles

15 Hang Power Cleans, 135/95 lbs

15 Lateral Burpees

75 Double Unders/150 Singles

9 Hang Power Cleans, 135/95 lbs

9 Lateral Burpees

50 Double Unders/100 Singles

20161022

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Partner WOD:

Teams of 2

For Time:

Buy In: 400m Run Together

21-18-15

Abmat Situps

Ball Slams 20/15

then…

18-15-12

Cal Row

OH Plate Lunges 45/25

then…

15-12-9

American KB Swings 53/35

Goblet Squats 53/35

Buy Out: 400m Run Together

20161021

CrossFit Jacked – CrossFit

Warm-up

CF Jacked – Deadlift Warmup (No Measure)

3 Rounds (NFT)

10 Good Mornings (Bar Only

10 Air Squats

Toe Touch w/ Barbell (20 sec hold)

Weightlifting

Deadlift (3-3-3-3-3)

Use the heaviest weight you can for each set.

Rest as needed between sets.

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

20161020

CrossFit Jacked – CrossFit

Warm-up

CF Jacked – Front Squat (No Measure)

Quad Roll w/ Barbell (minute each leg)

T-Spine Mobility w/ KB and Roller (2 minutes)

Wrist Stretches

10 Front Squat (Bar Only)

Weightlifting

Clean + 2 Front Squat (AHAP)

build to a heavy complex

Metcon

Metcon (Time)

3 Rounds

27 Burpees

21 Front Squat 135/95

15 Pullups

Top 6 Movements to Build Muscle and Increase Aerobic Capacity

If you’re looking to build muscle and increase your aerobic engine, it takes work.  There are no shortcuts.  Showing up to the gym on days when you don’t want to and putting in the extra reps when your mind is telling you to stop are crucial to your success.

But what if you’re already showing up consistently and breaking down the mental barriers you encounter?  The solution is choosing the right exercises for muscle growth and metabolic conditioning.  There are many exercises out there but some pack more punch than others.  So let’s break it down. Continue reading “Top 6 Movements to Build Muscle and Increase Aerobic Capacity”

20161019

CrossFit Jacked – CrossFit

Warm-up

CF Jacked – Bench Press (No Measure)

3 Rounds (NFT)

10 Bench Press (Bar)

5 Pushups

5 KB Swings 53/35

Weightlifting

Bench Press (5, 5, 4, 4, 3)

increase weight each set

Metcon

Metcon (AMRAP – Reps)

12 MInute AMRAP

Climb the Ladder

1 Clean and Jerk 135/95

5 Double Unders/10 Singles

2 Clean and Jerk 135/95

10 Double Unders/20 Singles

3 Clean and Jerk 135/95

15 Double Unders/30 Singles

4/20, 5/25 etc.

20161018

CrossFit Jacked – CrossFit

Warm-up

CF Jacked-OH Squat (No Measure)

2 Rounds (NFT)

10 Air Squats

10 OH Plate Lunges 35/15

10 Snatch Grip Push Press (Bar)

10 OH Squats (Bar)

Weightlifting

Overhead Squat (3 Rep Max)

17 minutes to find a heavy set of 3

Metcon

Metcon (Time)

500m Row

20 Power Snatches 95/65

500m Row

15 Power Snatches 115/75

500m Row

10 Power Snatches 135/95

500m Row

Weekly Raffle Winner – Week 2

This week we’re giving away a $15 gift card to Starbucks in our weekly raffle. Rules are simple. 1) Be a member of CF Jacked. 2) Show up to class 3 days per week. 3) Log your results in WODIFY.

 

20161017

CrossFit Jacked – CrossFit

Warm-up

CF Jacked-Thruster Warmup (No Measure)

2 Rounds (NFT)-Bar Only

10 Hang Power Cleans

10 Front Squat

10 Push Press

Weightlifting

Thruster (3 Rep Max)

15 minutes – starts from the ground

Metcon

Metcon (AMRAP – Reps)

6 Minute AMRAP

top of each minute

8 Thrusters 115/75

Lateral Burpees with remainder of minute

*score is total burpees completed

Rest 3 Minutes

Metcon (AMRAP – Reps)

6 Minute AMRAP

top of each minute

8 Thrusters 115/75

Wall Balls 20/14 with remainder of minute

*score is total wall balls completed