FRIDAY MAY 29th

WARM UP

600 m run

2X

10 squats

10 Shoulder Dislocates

1o GHD back extensions

10 bar taps

STRENGTH

BACKSQUAT

5-5-5 @75% level load

WOD FOR TIME

400 Meter Run

12 THRUSTERS 135/95

12 Pull Ups

400 Meter Run

9 THRUSTERS

9 C2B

400 m run

6 THRUSTERS

6 MU (Ring or Bar)

THURSDAY MAY 28th

WARM UP3X
100 m run
10 SHPT
10 squats
10 Spider-Man push ups
10 Alternating leg v-ups
10 banded Goodmornings

SPEND 10 MIN WARMING UP CLEANS

WOD 20 min AMRAP

5 Wall-Ball Shots, 20# 14#
3 Handstand Push-ups
1 Power Clean 185/125

Accessory work
3X 1 min plank
3X10 WEIGHTED GHD BACKEXTENSIONS (Plate at chest)

The Athlete Superfood You Aren’t Eating Enough Of
Sweet potatoes are, hands down, one of the best carbohydrates an athlete can consume.
From runners to weightlifters and everything in between, sweet potatoes offer athletes a superior complex carb. It is stored and then efficiently broken down, for future energy when needed later on. Sweet potatoes are one of the oldest vegetables known to man. And yes they are a vegetable, a root vegetable to be exact. Most people believe that sweet potatoes and regular potatoes are similar in composition but are, in actuality, not even from the same family. Sweet potatoes are in the family of Convolvulaceae (with morning glories being the closest vegetable to them), where as a potato is in the Solanaceae family (with tomatoes and eggplants being the closest in comparison). Sweet potatoes are indeed one of the hottest forms of super foods in recent times and should be incorporated into everyone’s diet, especially athletes.

We here at Train Heroic believe that that all of our athletes need to hop on the sweet potato bandwagon and enjoy these for three main reasons:

1.Sweet Potatoes have an extensive list of health benefits.

2.Sweet Potatoes are a great option for a post-workout snack.

3. Sweet Potatoes are one of the easiest vegetables to cook with, not to mention they taste amazing and are extremely sweet and enjoyable.NCI5_POTATO

HEALTH BENEFITS

Sweet potatoes have a laundry list of health benefits that are not only your weekend warrior, but high level athletes as well. They are extremely high in magnesium and potassium which will aid in diminishing cramps and preventing muscle spasms. They also are full of Vitamin-C, Iron and the anti-oxidant Beta-Carotene. In fact, some have even said that sweet potatoes have a better source of beta-carotene than dark leafy vegetables (pre-dominantly known as the leading source of beta-carotene). Sweet potatoes are also offer the lowest glycemic index rating for root vegetables. This is important for athletes because the sweet potato digests slowly, causing a gradual rise in your blood sugar so you feel satisfied for longer. Because of the numerous vitamins, minerals and other anti-oxidants in sweet potatoes they help protect cells and muscles recover and regenerate more than other carbohydrate options.

POST-WORKOUT NUTRITION

Sweet potatoes also provide a healthy dose of complex carbs, which take longer to digest and help supply the body with energy over a longer period of time. This slow process breaks carbs into glycogen and are stored in the liver and/or muscles to be used as fuel for exercise. This differs than simple carbs, which breakdown fast into glucose for quick energy and turn into fat stores when not used right away for exercise. The reason that sweet potatoes are such a great post-workout option for athletes is because after a workout your body’s glycogen levels are dropped and the complex carbs talked about above help restore the levels of glycogen in the body. So that not only you can be refueled right away, but they’ll also aid in recovery for your next workout/practice/game whether that day or the next. If you are not using sweet potatoes as a post-workout option you are missing out on some of the tastiest and best ways to recover.

EASY RECIPES

Here are a few easy recipes to start adding this super food into your nutrition repertoire.

Sweet and Tasty Baked Sweet Potato

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Ingredients – Sweet potatoes, coconut oil and cinnamon.

Pre-Heat your oven to 400 degrees.
Wrap each sweet potato individually in tin foil and place in oven.
Cook for 45minutes to an hour (sweet potato should be soft to the touch)
Let cool so you can handle in your hands
Mash all the sweet potatoes in a Tupperware
Add 1 tablespoon of coconut oil per sweet potato (if you use 5 sweet potatoes, add 5 tablespoons of coconut oil)
Add 1 tablespoon of Cinnamon per sweet potato (same as above for coconut oil)
Eat right away or keep in the refrigerator and use as post-workout snack
Sweet Potato Fries

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Ingredients – Sweet potatoes, olive oil/coconut oil, rosemary, salt and pepper.

In a medium size cooking pan, turn heat to medium –high and melt coconut oil
Preheat oven to 350 degrees
As the pan heats up, cut sweet potato in wedges/fries ( I have found that if you nuke the sweet potato in the microwave for about 1-2 minutes it makes cutting the sweet potato a little easier)
In a mixing bowl add olive oil and the sweet potatoes and mix so that all the wedges are coated evenly
Add, chopped rosemary, salt and pepper
Mix evenly in mixing bowl
Add the sweet potato wedges on the pan and flash fry them (we are only frying them for about 5-7 minutes)
Transfer sweet potato wedges into oven and let bake for 20-30 minutes.

WEDNESDAY MAY 27th

WARM UP
400 m run
Burgener warm up

Mobility
Couch stretch
Banded shouder distraction
Foam roller w/bb shoulder stretch

Spend 5-10 min building up to your 75% 1RM Snatch+ OHS

10 EMOM of:
1 Snatch + 1 OHS @75% (of snatch 1RM)

WOD 10 Rounds
6 KBS
6 T2B
6 Jumping lunges

MAY 26th TUESDAY

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WARM UP
JUMP ROPE 2 min
3X 10 Each
STEP UP
SIT UPS
LUNGE
BRIDGE HIP RAISE

REST is a must & is included in total time
WOD W/a continuous running clock
5 MIN AMRAP total reps
DU/Or Tripple Unders

3 MIN REST

THEN

21-15-9
DEADLIFTS 225/155
BOX JUMPS 24″/20″

MONDAY MAY 25 MEMORIAL DAY

WE WILL ONLY BE HAVING 1 CLASS AT 8AM …All other CLASS TIMES ARE CANCELLED IN OBSERVANCE OF Memorial Day. Come WOD at 8AM!!

Memorial Day is much more than just an extended weekend. Memorial Day, which started after the Civil War in 1868, was created to honor Americans who died while fighting for their country. It’s not to be confused with Veterans Day, which is an observance for those who served in the U.S. military.

LETS HONOR THEM AS WE PUSH THROUGH MURPH TODAY!!!🇺🇸image

THURSDAY 050818

WARM UP3X

100 m run

10 spiderman push ups

10 lunge w/ INSTEP ELBOW TO FOOT

10 SITUPS

10 5Strict pull ups

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

RX IS WITH A WEIGHTED VEST 20/10 #

****bring your vest to Rx***

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

FRIDAY MAY 22

WARM UP
2 min jump rope
3X 10 each
INCHWORM w/pushups
Superman
SHPT
WALKING LUNGE
BAR TAPS
10 sec HANDSTAND HOLD

STRENGTH
BENCH PRESS
Find your 1 RM

WOD
21-15-9
HANDSTAND PUSH UPS
T2B
50 DU IN-BETWEEN REPS FINISH W/DU

Tate Press

Incline Dumbbell Tate Presses with Bands. Like the dumbbell rollback extensions I posted a few months ago, this exercise targets the lower triceps brachii/anconeus, which are greatly responsible for power in movements like bench press, overhead press, Handstand Push Ups, ring dips/muscle ups, etc. This exercise can be done flat or incline (as shown), without bands or with bands (as shown). Keep the dumbbells touching the entire time. Bring the tops of the dumbbells together as you are descending, and before you touch your upper chest (middle chest if you are on a flat bench). Pull the tops of the dumbbells apart as you ascend, but keep the insides of the dumbbells touching, and focus on full extension of your elbows at the top of every rep. Keep your shoulders packed tight like a bench press, to avoid using anything but your triceps. Enjoy! Check out our CrossFit and Powerlifting programming at WODFollow.com! #ConjugateNation #CrossFit #Powerlifting #OlympicLifting #Gymnastics #WestsideBarbell #SweattShop #RogueFitness

A video posted by Laura Phelps-Sweatt (@lauraphelpssweatt) on

THURSDAY MAY 21

5:30 CLASS IS CANCELLED TODAY MAY 21st sorry for the inconvienice all other classes continuing including the 6:30 pm class is still on

WARM UP
3X
200 m run
10 pull ups
10 AIRSQUATS
10 v-ups ALTERNATING LEG
10 Medball cleans

PARTNER SMASHING

STRENGTH
PUSH UPS 8 RM WEIGHTED PLATE

WOD RUNNING KAREN
* EVERY TIME YOU BREAK MEANING YOU PAUSE, drop the ball, sit in a squat for more than 3 seconds you RUN..* NO HOLDIND BALL AGAIST WALL ITS CONTINUOS WALLBALLS

150 WALLBALLS UNBROKEN FOR TIME WITH A 200 m run penalty

FINISHER
REVERSE HYPERS 3X20
BANDED GOODMORNINGS 3X 30 reps