Friday 1/12/18

CrossFit Peekskill – WOD Weightlifting Deadlift 12-9-6-5-5-5-5 Build to a Heavy 5 Deadlift (Heaviest 5) WOD “First Round Beat Down” (AMRAP – Reps) 4 Rounds 1 Minute ON/1 Minute OFF Situps Deadlifts 185/125 The Why Sore Back? Back Issues? Tight hips? Deadlift. Often time people shy away from movements when something “hurts” when the solution might just be going through those movements at a different intensity to go through the range of motion and loosen up any issues that may be going on. If you have issues with the deadlift then today is a great day to get better. If you have daily back issues then today is a great day to get healthier. Todays WOD is light and fast. We want as many reps as possible. This should be a deadlift weight that you can move quickly and for a lot of...
Picking the Right Protein Powder

Picking the Right Protein Powder

  Lets start with this – Do you need to supplement with protein powder? No you don’t. In fact for the most part protein found in real food is better for you than any supplement on the market because it’s not processed. However, trying to get in enough protein in our busy lives can sometimes be unrealistic. We’re not always going to have the time or ability to just chow down on some lean chicken breast.    Protein powders can be a quick easy way to get in some extra protein to help achieve a nice lean body. Whey is by far the most popular protein supplement because it has been shown to promote muscle growth and fat loss. It is digested and absorbed faster than other proteins, making it the ideal choice to consume either immediately before or after a workout. That said, not all protein powders are created equal.   Since protein powder is already processed, you want to be sure to find the best protein powder available for your body. My #1 recommendation is always read the ingredients. The more ingredients there are generally means there’s more than protein going in to your body, much of it being fillers and fake sweeteners. If you can’t pronounce the ingredients that’s probably a bad sign.    When people look for protein powders they are very concerned about the price and getting more for their money. We started carrying a new protein at the box called SFH that’s probably a lot more money than you’re used to spending on protein. But it has 3-4 ingredients, all of which  we can pronounce....

Thursday 1/11/18

CrossFit Peekskill – WOD Weightlifting Split Jerk Heavy 3 Rep 15 Minutes Split Jerk (1×3) WOD “Electric Shock” (Time) 3 Rounds 12 DB Power Cleans 50/35 12 DB Push Press 50/35 500m Row The Why It’s getting close to the open which means dumbbells are in full swing!! Dave Castro rocked the CrossFit world last year with the dumbbell workouts!! So it wouldn’t surprise anyone this year to see them make a come back! These movements should be done in big sets or unbroken. Work on moving as efficient as...

Wednesday 1/10/18

CrossFit Peekskill – WOD Skill Development Strict pullups 5 sets of ME strict (scale to training bar, use minimal legs) WOD “Third Party Returns” (AMRAP – Rounds and Reps) 15 Minute AMRAP 50ft Broad Jump 50ft HS Walk (Around the worlds) 50ft Walking Lunges The Why Strict pull up work to build strong and healthy shoulders. Then a nice steady 15 Minute AMRAP focusing on explosiveness, stability, and leg stanima. Keep it moving and never...

Tuesday 1/9/18

CrossFit Peekskill – WOD WOD “Snow and Salt” (Time) For Time: 100 Cal Assault Bike Every 10 Cal, 30s plank Extra Credit 8 Minute EMOM 3 TnG Power Cleans @75% Power Clean (8×3 @75%) The Why Today we build capacity on the assault bike!! As well as target our core with some holds. 10 Calories at a clip means you should be able to push the pace on each 10 calorie section. Go hard and focus on breathing during your plan holds. The Power cleans are extra credit. To be hit post workout. Focus on quality reps and get some good strength work...