Alternate every 3MOM with :45 of abs, then a rest minute.
Build to heavier than last week, 90%.
12 Minute AMRAP:
50 Calorie Row
40 Wall Ball shots
30 Power Cleans 115/83
20 Burpees Over the Bar
RX+ = 155/103#, Finish Round with 10 muscle ups
Goblet Squat, Front Squat or Air Squat as needed.
Alternating EMOM with a moderately hard unbroken set of strict push ups.
PRINCE playlist:
https://open.spotify.com/user/1238100311/playlist/1GnwGqUlL0qGEbJrUree1D?si=BNwwjFGZTVqfzuTcoBQb6w
12 Minute AMRAP:
50 Calorie Row
40 Wall Ball shots
30 Power Cleans 115/83
20 Burpees Over the Bar
RX+ = 155/103#, Finish Round with 10 muscle ups
Masters 35+ 14/10, 95/63
Scaled – less weight or goblet squats and kb swings as needed
For Time:
100 pullups
100 pushups
100 situps
100 air squats
At 0:00
21 – 15 – 9
Deadlift (155/113)[225/155]
HSPU
At 10:00
15 – 12 – 9
Ring Dips
Mountain Climbers (Count rights only, knees touch elbows)
Butterfly Sit Ups
At 20:00
12 – 9 – 6
Burpee Plate Ground to Overhead (45/25)
Pull Ups [Bar Muscle Ups]
EMOM 10
Pick a movement you’d like to improve and work with your coach to practice it. Anything!
If you’re participating at Swamp Monster, practice movements you may have trouble with
Then:
Tabata Sit ups
Tabata Russian Twists
Tabata Sit ups
Tabata Russian Twists
(sub out with any other ab exercise as needed)
Repeat of yesterdays playlist because it’s amazing: https://open.spotify.com/playlist/28g68vtoJBM1EeFm0adiX3
New strength cycle starts Monday!
30 minute EMOM:
Minute 1: Run or Row 200
Minute 2: Double unders
Minute 3: Rope Climbs
Minute 4: 20 Walking lunge steps*
Minute 5: 20 yard Sled Push
Minute 6: Perfect Push Ups
RX – 30 double unders, 2 rope climbs, 26/35 KB lunge, 25/45 per side sled
RX+ – 50 double unders, 3 rope climbs, 35/53 KB lunge, 2 x 25/45 per side sled
Note number of push ups. Coaches – be relentless on Push up form – do not accept anything other than perfect reps!
Today’s Playlist of all Jams:
https://open.spotify.com/playlist/28g68vtoJBM1EeFm0adiX3
In this case, a picture is worth a million words, starting with,
“WOW – AMAZING! That looks totally insane!”
Yep – he lost over 50 pounds in 100 days –
No pills 💊 No magic powders – No secrets – Just clean eating with The Dan Plan Diet tailored to individual needs.
“When I joined A1A eight years ago I had never truly exercised before.
I got out of Physical Education class in school ever opportunity I could and when getting to my heaviest weight after my first two children were born.
I joined a step class that I went to for the absolute minimum three days a week. I felt this was the number of classes necessary to loose the weight, and it worked.
Once the weight was off I stopped going altogether.
After my third child was born I joined A1A, still showing up was a battle.
At some point – after having my fourth child I realized the extent that exercise was making me a healthier person.
In addition I truly enjoyed the great community and coaches I was getting stronger with and like magic my worst place became my happy place.
Still the food was a constant issue, I’d show up at the gym in the morning and then binge eat in my pantry at night.
When Dan started his nutrition program, yet to be named The Dan Plan, I hopped on board I knew it was time for an overall change.
I stayed on plan for 14 weeks straight and was easily in the best shape of my life!
So naturally I figured I could have my cake and eat it too. That was the start of a very bumpy road filled with many times of falling off the wagon and getting back on.
During that time I have to say my worst was never as bad, I kept getting back up and starting again.
After a year and a half of many ups, downs, and day one phase one, I realized something. As great as it was to be in shape, lean and fit and it felt amazing don’t get me wrong.
There was a huge advantage I needed to focus on more. The anti-inflammatory, sugar free, nutrient balanced, clean way of eating we call “The Dan Plan” was helping me sleep better and most importantly brought down my anxiety levels by at least 40%.
It wasn’t only about the physical aspect anymore or about the fact that on The Dan Plan my pull ups are better because I feel physically lighter. The fact was I am stronger and lighter mentally as well – with more energy and presence of mind to be a parent, wife and overall stronger person.
Truth time, today I am on week 3 of phase one and there are many moments I am Hangry and just wanna grab my kids cookies out of their hands.
The Journey is one that doesn’t end, it’s a day to day decision to be better, stronger and healthier in every way. Sometimes that I feel like “oh yeah I so have this” and others I hate everyone who eats cookies, yes phase 4 people even you.
Either way it’s worth every second when I remind myself that I am sleeping at night without 1,000 anxieties or Cocoa Pebbles calling my name.
The muscle up progression doesn’t hurt either 😉 Phase 2 I’m coming for you!”
Cedric has been a gym member CrossFit A1A for a while now, but just recently decided to up his game by overhauling his nutrition with The Dan Plan Diet.
He was not overweight when he started, but wanted to add muscle and see his abs.
I’d say we got there! Congrats, Cedric!
Amazing results.
