Fasting Info

Fasting Info

Fasted vs Overfed State (Updated: 2.15.17) “How our body responds to a calorie deficit is largely dependent on our hormonal state. Your body is more concerned about avoiding a blood sugar crash than it is about maintaining muscle mass. That’s why during fasting we...
Fri 2.24.17

Fri 2.24.17

Strength:  Deadlift + Box Jumps couplet, 4 rounds E2MOM 3 singles @ 80% of 1RM All of these deadlifts start at a dead-stop, not touch and go 6 Box Jumps (Challenge yourself with the Height of the Box) WOD:  FIGHT GONE BAD, 3 rounds Box Jumps (24/20), max reps Plank,...
Thurs 2.23.17

Thurs 2.23.17

Strength/Skill:  Snatch Pull + Snatch Complex, 7 x 1 @ 80% of 1RM, EMOM WOD:  Ladder, For Time, 15 – 12 – 9 – 6 – 3 Slam Ball over shoulder (50/30) – 2 for 1 Burpee to target Perform 3 rope climbs after each round When you finish your...
Wed 2.22.17

Wed 2.22.17

Strength: Pause Back Squats, 5 x 4, 50% of 1RM, every 2 minutes 2 – 3 second pause in the hole You may progressively add weight or choose to do a longer “Negative” per set. WOD: 10 min AMRAP 12  OH Lunge (95/65) – 1 for 1 16  HRPUs 20  KB...
Tues 2.21.17

Tues 2.21.17

Skill: 30 HSPU For time (if you have done this before under 3 minutes then add a 1″deficit, 5 min cap WOD: 3RFT 10 S2O (135/95) 15 KB Goblet Squats (70/55) 10 HSPU 15 Pull Ups Every 3 minutes perform 15/12 calories on the bike 20 min cap There should be 2 heats...
A Solid Structure Starts With a Strong Foundation

A Solid Structure Starts With a Strong Foundation

After your baseline class, the next step is the foundation’s program: NOW THAT YOU HAVE COMPLETED YOUR FREE INTRO WORKOUT YOU WILL BE ENTERED INTO THE FOUNDATIONS PROGRAM: At CrossFit Sayreville, we offer a comprehensive FOUNDATIONS Program designed to help new...
Mon 2.20.17

Mon 2.20.17

Strength Complex: Clean Pull + Clean = 1 set, 7×1, @ 80% 1RM, EMOM Perform a clean pull into a TNG clean WOD: 10 Min AMRAP When the clock starts complete 30 Burpee Broad Jumps (OVER THE MAT) then with the remaining time from the 10 minutes perform an AMRAP of: 10...
Sat 2.18.17

Sat 2.18.17

1 Mile Run then 3 rounds of 5 SJ, 10 HRPU, 15 ABMAT Sit Up 800 Meter Run then 3 rounds of 5 TRX Rows, 10 Plank Jacks, 15 V Ups 400 Meter Run then 3 rounds of 5 Slam Balls, 10 KBS,15 Weighted Crunches 200 Meter...
Fri 2.17.17

Fri 2.17.17

Skill: Snatch, 6×3, Every 90 Seconds. Can be TNG or a brief 5-10second rest in between reps. (no %) WOD: For Time  30-20-10 of DB Snatch (60/45) 1 for 1) T2B 12 Min Cap Tabata: Front Support ABMAT Sit Ups G2O (45/25) cycle through 8 rounds of Supports then sit ups...
Thurs 2.16.17

Thurs 2.16.17

Strength: Back Squat, 5×5 @ 70%, Every 90 Seconds WOD: 4RFT The goal of today’s WOD is to test where you are gymnastic wise. This is a great day to see what scales we have in place for the HSPU and Muscle Ups. The volume is just right for a nice challenge. ...
Wed 2.15.17

Wed 2.15.17

Skill: Push Press, 5×5, no %, Every 2 min Focus on the return with a 2-3 second eccentric movement. WOD: 21 Min AMRAP Relay The goal of today’s WOD is to have a high heart rate, bring it down a little while your partner works, then bring it right back up...
A Practical Guide to Scaling

A Practical Guide to Scaling

Whether you are injured, pregnant, sore, tired, et cetera there is a benefit to training even in a reduced capacity. There is a positive hormonal response from exercise, which can affect a multitude of facets from body weight to recovery to mental state. Although the...
Tues 2.14.17

Tues 2.14.17

Strength: Power Clean, 6×3, Every 90 Seconds. Can be TNG or a brief 5-10second rest in between reps. (no %) WOD: Sprint Intervals  The goal of today’s workout is to really push the tempo on the BJO and KBS and then settle in for the cleans. The goal should...
Mon 2.13.17

Mon 2.13.17

Skill: Rope Climb, 10 Reps for time, 7 minute cap. WOD: Ladder The goal of today’s WOD is to really challenge yourself on the ring dips. Do not worry about speed on the dips. Focus on depth and full extension at the top. Really focus on dip form today. The front...
Recommendations & Books

Recommendations & Books

Amazon Store: Here Shopping: Thrive Market: Become a Member! Thrive Market is a membership community that uses the power of direct buying to deliver the world’s best healthy food and natural products to our members at wholesale prices, and to sponsor free memberships...