“[Hu]man does not simply exist but always decides what [their] existence will be, what [they] will become the next moment. By the same token, every human being has the freedom to change at any instant.” - Viktor Frankl
Goals
1. Understanding a better approach to my nutrition and fueling properly.
- Complete weekly nutrition challenges which will help cement lifelong healthy nutrition and hydration habits.
2. Increase (intentional) strength building workouts.
- Eliminate right to left asymmetries, and anterior/posterior asymmetries.
- Specifically increase core, shoulder, and wrist stability; as well as get posterior chain firing (emphasis on glutes).
3. Commit to more mobility and flexibility to keep body injury free.
- Complete mobility prescriptions before every workout.
- After a few weeks, be able to self-prescribe mobility for CrossFit Coho workouts
4. Incorporate fun conditioning type workouts to help facilitate a body composition you are happy with!
- Complete weekly nutrition challenges which will help cement lifelong healthy nutrition and hydration habits.
2. Increase (intentional) strength building workouts.
- Eliminate right to left asymmetries, and anterior/posterior asymmetries.
- Specifically increase core, shoulder, and wrist stability; as well as get posterior chain firing (emphasis on glutes).
3. Commit to more mobility and flexibility to keep body injury free.
- Complete mobility prescriptions before every workout.
- After a few weeks, be able to self-prescribe mobility for CrossFit Coho workouts
4. Incorporate fun conditioning type workouts to help facilitate a body composition you are happy with!
Muscular Endurance Tests
Push Ups |
Forearm Plank |
Side Plank |
Wall Sit |
Dead Hang |
3-20-22 12 |
3-10-22 1:40 |
3-12-22 0:58 |
3-10-22 1:10 |
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Strength Tests
Front Squat |
Deadlift |
Power Clean |
Strict Ring Dips |
Strict Pull Ups |
3RM Turkish Get Up |
Aerobic Capacity Tests
Mile Run |
2500m Row |
0:20 Bike Sprint |
5k Row |
4-5-22 11:45 |
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Specific Benchmarks
Annie |
Murph |
Jackie |
DT |
3-29-22 11:02 |
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Always refresh this page to see new workouts!
Month Two |
WEEK FIVE NUTRITION CHALLENGE
Checking in on food intake consistency - do you feel like you've been fueling more consistently throughout the day?
Next Challenge:
What is one of your not so healthy vices? Late night snacks? Sweet treats? Drinking alcohol?
For one week, see if you can completely cut out this vice.
Mariah, let me know if the running/jump roping combos is not feasible at your home gym or Alaska Functional Fitness. Doing my best to accommodate space restrictions!
Next Challenge:
What is one of your not so healthy vices? Late night snacks? Sweet treats? Drinking alcohol?
For one week, see if you can completely cut out this vice.
Mariah, let me know if the running/jump roping combos is not feasible at your home gym or Alaska Functional Fitness. Doing my best to accommodate space restrictions!
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MOBILITY PRESCRIPTION
1:00 Calves Foam Roll 1:00 Hamstring Foam Roll 1:00 Lat Foam Roll 1:00 T-Spine Foam Roll WARM UP 2:00 Jump Rope 3 Inch Worms 7ea Rotator Cuff Alphabet 10 Forearm Scap Push Ups 10 World’s Greatest (5R/5L) 2:00 Double Under Practice Potentiation Warm Up 3 Sets x 18 Reps each: Banded Post Rows Banded Face to Hip Pulls Hollow Hold (seconds) |
STRENGTH
E3MOM: 4 Rounds 5 Pendlay Rows @ 0:2:0:0 Two second pause at the top. >10 Quick Banded Post Rows >20 Single Arm DB Rows (10R/10L) “BLACK JACK” For 21 Minutes Minute 1 AMRAP Double Unders* *if your ankle is too sensitive for this, do Box Step Ups instead Minute 2 AMRAP DB Renegade Row (R + L = 1) Devil’s Press DB Hang Snatch (R + L = 1) Minute 3 Rest Score = total reps |
COACHES NOTES
Black Jack reads as complete as many double unders as possible in 1 minute, then immediately go into a renegade row (R = L = 1), a devil's press, and a hang snatch (on each side). Complete those three movements as many times as possible for 1 minute. Rest in the third minute to record reps, then repeat again for 21 minutes total or 7 rounds. When you go into the hang snatch from the devil's press, leave one of the dumbbells on the ground.
Black Jack reads as complete as many double unders as possible in 1 minute, then immediately go into a renegade row (R = L = 1), a devil's press, and a hang snatch (on each side). Complete those three movements as many times as possible for 1 minute. Rest in the third minute to record reps, then repeat again for 21 minutes total or 7 rounds. When you go into the hang snatch from the devil's press, leave one of the dumbbells on the ground.
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MOBILITY PRESCRIPTION
2:00 Hip Flexor Release 2:00 Wall Quad Stretch 2:00 Pigeon WARM UP 200m Jog A-Marches B-Marches A-Skips B-Skips Band Walks Monster Walks 200m Run Hip Openers Hip Closers Leg Swings Technique EMOM: 5 Rounds 1 RDL 1 Jump Shrug 1 Hang High Pull 1 Hang Clean *New athletes work with a PVC or training bar, experienced athletes use a barbell. |
STRENGTH
E3MOM: 5 Rounds 5 Hang Cleans >5 Seated Box Jump >10 Wall Balls “DOO DOO” 0:00 - 4:00 800m Run 4:00 - 14:00 20 Seconds On; 20 Seconds Off Wall Balls @ 14# Burpee Box Jump Overs 20" Med Ball Butterfly Sit Ups 14# At 14:00 600m Run 17:00 - 20:00 20 Seconds On; 20 Seconds Off Med Ball Butterfly Sit Ups 14# Score = total reps |
COACHES NOTES
Use the remaining time on the runs as rest. For the 20 on, 20 off portions, I'd recommend adding up your reps in your head, and writing them down after the butterfly sit ups each round or before doing the 600 run.
Use the remaining time on the runs as rest. For the 20 on, 20 off portions, I'd recommend adding up your reps in your head, and writing them down after the butterfly sit ups each round or before doing the 600 run.
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MOBILITY PRESCRIPTION
Foam Roll Lats Kelly Starrett Lat Stretch on the Bar (done in week 3) WARM UP 400m Jog 5 Inch Worms 10 Scorpions 300m Jog 7ea Rotator Cuff Alphabet 10 DB Strict Press 10 PVC Pass Thrus 200m Run 10 Forearm Scap Push Ups 10 Worlds Greatest 10 Quad Stretch 10 Leg Swings |
STRENGTH
E2MOM: 5 Rounds 5 Ring Dips >5 Banded Plyo Push Ups >10 DB Push Press “I NEED A REFUND” 1600m Run for Time (XA) Rest 2:00 XA AMRAP 3 Ring Dips 6 Push Ups 9 DB Thrusters Rest 2:00 800m Run for Time (XB) XB AMRAP 9 DB Front Squats 6 DB Reverse Lunge & Press* *press both weights 3 Renegade Push Ups (R + L = 1) Score = total time - 1 second for every rep completed |
COACHES NOTES
X = the amount of time it took you to run the mile. Round this number to the nearest whole number for the number of minutes you’ll do the AMRAP for.
X = the amount of time it took you to run the mile. Round this number to the nearest whole number for the number of minutes you’ll do the AMRAP for.
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RECOVERY DAY!
MOBILITY PRESCRIPTION Foam Roll or Orb Hamstrings, Adductors, and Glutes 6:00 3-Way Banded Hamstring Stretch 3:00 LxB + Kettlebell Psoas Smash (1:30R/1:30L) 6:00 Wall Quad Stretch (3:00R/3:00L) LxB Traps, Rhomboids, Pecs 10 Kettlebell Windmills (between) (5R/5L) |
ACTIVE RECOVERY
EMOM: 14 Rounds M1: Bike M2: Kettlebell Carry* *Contralateral Carry, Farmer's Carry, Waiter's Carry, etc. COACHES NOTES This workout is 14 minutes total, alternating movements. |
WEEK ONE COMPLETE, GREAT WORK!
Week Two
WEEK SIX NUTRITION CHALLENGE
Coming soon.
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MOBILITY PRESCRIPTION
LxB Plantar Fascia LxB Alternating Calf/Achilles Stretch Foam Roll Quads Foam Roll Adductors WARM UP Rowling 3 Rounds 100m Over/Under = 1 Push Up 10 World's Greatest (5R/5L) 10 Bootstrappers 5 Kettlebell Swing to Squats 10 PVC OH Squats 5 Wall Squats 2 Rounds 10 Empty BB Zombie Squats 10 Lateral 45# Plate Hops, R. 10 Lateral 45# Plate Hops, L. |
STRENGTH
E3MOM: 5 Rounds 5 Front Squats @ 2:2:x:0 Lower down two seconds, pause at the bottom two seconds, come up as quick as you can. >8 Swing, Stick, Lateral Bound >12 Lateral Exchange Lunges (6R/6L) >8 Lateral Box Jumps (4R/4L) “WASP” 10 Minute AMRAP 15 Cal Row 15 Push Ups 2 Minutes Rest 5 Minute AMRAP 15 Kettlebell Swings 35/53 15 Butterfly Sit Ups Score = total reps |
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MOBILITY PRESCRIPTION
LxB Upper Body Smash of Death 10 Kettlebell Windmills (5R/5L) WARM UP 8 Cal Bike @ 50% 8 Lateral Cross Over Step Ups 8 Kneeling Adductor Rocks (each side) 6 Cal Bike @ 75% 6 Alternating Hang Snatch (light weight) 6 Walking Quad Stretch 4 Cal Bike @ 100% 4 Lateral Burpee Plate Hops 4 Single Arm Step Ups 4 Inch Worms |
STRENGTH
EMOM: 5 Rounds 6 Ring Rows “10-4” Any unfinished reps = a 1 butterfly sit up penalty 3 Rounds AFAP 2:00 Work 4 Cal Bike Sprint 10 Lateral Cross Over Step Ups 35# @ 20" 10 Lateral Burpee Plate Hop Overs 4 Cal Bike Sprint 2:00 Rest 3 Rounds AFAP 2:00 Work 4 Cal Bike Sprint 10 Alt Hang Snatch 35# 10 Single Arm Step Ups @ 20" 4 Cal Bike Sprint 2:00 Rest Score = total time - 12:00 (rest time) |
COACHES NOTES
For 10-4, rest two minutes between every round.
For 10-4, rest two minutes between every round.
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WARM UP
5 Rounds 50 Jump Rope* *coach change up footwork each round 5 Inch Worms 10 PVC Good Mornings 10 PVC Pass Thrus 0:10 PVC Deadlift Hold 10 World’s Greatest (5R/5L) 1 Round 20 Band Walks, R 20 Band Walks, L 20 Monster Walks, F 20 Monster Walk, B 20 Banded Glute Bridges 20 Single Leg Box Squats (10R/10L) 20 Single Leg KB RDL (10R/10L) TECHNIQUE EMOM: 5 RDS* 1 Snatch Grip RDL 1 Snatch Grip Hang High Pull 1 Hang Snatch *if this is painful to your shoulder, switch to hang cleans instead |
STRENGTH
E2MOM: 5 Rounds 5 Hang Snatch >4 Box Jumps, Single Leg Landing >8 Half Get Ups (4R/4L) “I’ll SWITCH TO HAM” 6 Minute AMRAP 25 Double Unders 2 Turkish Get Ups (1R/1L) 6 Minute AMRAP 1 Turkish Get Up (to standing) 5 Single Arm Push Press 10 Box Step Ups 5 Single Arm Push Press 1 Turkish Get Down (to laying) Switch arms every round. Score = total rounds and reps |
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RECOVERY DAY!
MOBILITY PRESCRIPTION LxB Feet, Traps, Rhomboids, Lats Foam Roll T-Spine T-Spine Sit Ups T-Spine Rotations PVC + Bench T-Spine/Shoulder Stretch 5 Inch Worms |
ACTIVE RECOVERY
4 Rounds 20 Cal Row 60 Seconds Jump Rope 10 Cal Bike |
WEEK ONE COMPLETE, GREAT WORK!
Week Three
WEEK SEVEN NUTRITION CHALLENGE
Coming soon.
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MOBILITY PRESCRIPTION
Foam Roll Quads Foam Roll Adductors Foam Roll Glutes Wall Quad Stretch Elevated Contract/Relax Pigeon WARM UP 3 Rounds 0:30 Jump Rope 15 GHD Extensions (or) Feet Elevated Glute Bridges 0:20 Hollow Hold 10 Kettlebell Windmills (5R/5L) 10 PVC Pass Thrus 5 DB Cuban Press 10 PVC Overhead Squats 1 Round 3 Snatch Grip Deadlift 3 Snatch Grip High Pulls 3 Power Snatch 3 Overhead Squats 3 Squat Snatch |
STRENGTH
E2MOM: 8 Rounds* *use the first three rounds as warm up. Keep weight relatively light overall and use today as a technique day! 1 Power Snatch 2 Overhead Squats 3 Squat Snatch “YUM, YUM, NOM, NOM, TOOT, TOOT, POOP” 75 Double Unders 50 Cal Row 25 Mountain Climbers (R + L = 1) 5 Rounds 5 Hang Snatch @ 55# 5 Overhead Squats 25 Mountain Climbers 50 Cal Row 75 Double Unders Score = total time |
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WARM UP
3:00 Bike 3 Rounds 5 Wall Squats 5 Eccentric Push Ups (2 - 3 seconds) 5 Eccentric Ring Rows (2 - 3 seconds) 3 Rounds Increase weight slightly each round. 1 Deadlift 1 Power Clean 1 Front Squat 1 Push Press 1 Thruster |
STRENGTH
E1:30MOM: 6 Rounds 5 Strict Press “TOUR DE ANCHORAGE” 30 Minutes Bike as far as possible.* *Every 3 Minutes, complete: 1 Thruster @ 85# 2 Front Squats 3 Deadlift 4 Bar Facing Burpees Score = total distance biked |
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MOBILITY PRESCRIPTION
1:00 Quad Foam Roll 1:00 TFL Lx Ball Roll 1:00 Plantar Fascia Roll 1:00 Alternating Calf & Achilles Stretch WARM UP 200m Jog 2 Rounds 0:20 Bear Hold 0:20 Glute Bridges 0:20 Side Plank, R. 0:20 Side Plank, L. A-Marches B-Marches A-Skips B-Skips Frankensteins Quad Stretch Leg Swings |
“LEARNING CURVE”
30 Minute Time Cap 800m Run (or) Row 3 Rounds 10 Push Ups 10 Mountain Climbers (R + L = 1) 800m Run (or) Row 3 Rounds 1:00 Bear Hold 10 V Ups + Body Raises Score = total time |
WEEK ONE COMPLETE, GREAT WORK!
Week Four
WEEK FOUR NUTRITION CHALLENGE
Coming soon.
Coming soon.
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MOBILITY PRESCRIPTION
6:00 3-Way Banded Hamstring Stretch WARM UP 30 Cal Row 2:00 Banded Chest & Scalene Stretch 10 PVC Good Mornings 10 PVC Pass Thrus Potentiation Warm Up 3 x 18 SLFEGB (each side) American KB Swings Deadhang (seconds) Wolverine Hold |
STRENGTH
E2MOM: 5 Rounds 5 Deadlift @ 67-70% “MIRANDA RIGHTS” 30-25-20-15-10 Cal Row 5-4-3-2-1 Strict Chin Ups Strict Toes to Bar Rest 2:00 Accumulate 5:00 of any Plank variation in the shortest amount of time possible. Score = total time |
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MOBILITY PRESCRIPTION
LxB Plantar Fascia Foam Roll Calves WARM UP 400m Run 2 Rounds 0:40 Iso Lunge Hold, R 0:40 Iso Lunge Hold, L 0:20 Reverse Grip Deadhang 0:20 Hollow Hold 0:40 Glute Bridges 0:40 Superman Hold 1 Round A Marches B Marches A Skips B Skips Frankensteins Quad Stretch Ankle Hugs to Lateral Lunge |
STRENGTH
E1:30MOM: 6 Rounds 6, 6, 5, 5, 4, 4 Eccentric Push Ups “ADIOS MÚSCULOS” 30 Minute AMRAP 400m Run 10 DB Front Rack Walking Lunges (R + L = 1) 10 Single Arm Sit Ups, R 10 Single Arm Sit Ups, L 10 DB Renegade Rows (R + L = 1) Score = total rounds + reps |
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WARM UP
1:00 Hip Flexor Roll 1:00 Hamstring Roll 10 PVC Good Mornings 10 Reverse Drop Lunges 3 Rounds 10 Cal Row 10 Single Leg Box Squats (5R/5L) 10 Single Leg RDL (5R/5L) Round 1) 3 Inch Worms Round 2) 6 World’s Greatest Round 3) 8 Scorpions |
STRENGTH
E2MOM: 6 Rounds 8 Split Squats (4R/4L) >0:15 Bike Sprint “DRAGON BREATH” 500m Row 5, 4, 3, 2, 1 Lateral Cross Over Box Step Ups Burpee Box Jump Overs 500m Row Score = total time |
GO OUTSIDE FOR A LITTLE WALK BEFORE OR AFTER YOGA!
