New Website coming soon!!!! RW100FITNESS


Online Personal Training Program

I will provide a comprehensive plan for each person specifically based on your fitness goals. You will be provided with a web-based platform where I get to structure your weekly functional workouts. If you are looking to lose weight or just live a healthier lifestyle. I can structure something specific for you no matter what your fitness level or goal.

Crossfitters 10 Daily Todo List


Fuel For Fitness: CrossFit participants strive for improvements in their performance. As a beginner, it’s easy to achieve gains without any focus on nutrition, but as you graduate to a higher level of athleticism it’s important to consider that you’re fueling your body for an intense level of fitness. There may not be one perfect plan for everybody, but thinking whole foods, plenty of protein, and “cheat” meals in moderation is a good standard to stick with.

Water Will Help: It’s easy to consume coffee and creamer, juices and soda, but there is nothing beneficial about hydrating with horrible options. Water makes a world of difference when it comes to working out. Not to mention the positive affects it can have on your skin, bowel movements and overall health. So go heavy on the H2O.

Make Time For Mobility: Most CrossFit classes are restricted to about 1 hour. Although trainers do their best to make the most of every minute, there are some things that simply require more time. Mobility is the foundation of every move you make. So make a habit, whether before a class or at home, of grabbing a band or viewing a video and making your mobility a priority.

Warm-up With A Cause: It’s easy to whine during a warm-up. Getting your heart rate up, seeing some sweat, and feeling the burn before an intense workout isn’t always appealing. But it is necessary. Making sure your muscles are prepared for what they are about to endure is key, so warm-up with your safety in mind.

Maintain Fabulous Fundamentals: A running clock and a fatigued body will scream at you to loosen up and get lazy. But it’s imperative that in those moments you forget the whiteboard and focus on fundamentals. Proper technique not only prevents injury, but it also increases movement efficiency which should help you keep going even when it’s getting rough.

Cheers For Your Peers: We’re all busy. We all want to get our equipment picked up and head home. But it should never be at the expense of encouraging your fellow CrossFitters. At some point everybody has a rough day or a bad workout, so when you notice somebody struggling, take the time to cheer them on…which doesn’t necessarily mean yelling at them. Assure them that they can, and they will.

Don’t Lose Focus Of The Fun: Whether you’re in it for weight loss, competition, or to simply try something new, make sure you’re having fun! For the vast majority, this isn’t a full-time job. It’s meant to be a time to step away from the stresses of everyday life and give you an outlet for selfish indulgence. It may be slightly masochistic, but in the end you need to enjoy it.

Roll Out When You Wrap Up: Fight back against ornery muscles with a little TLC. Following a WOD, it’s a great idea to stick around the roll out your problem spots. Roughing up that muscle tissue will assist with recovery, and let you more easily climb a set or stairs or plop down on the pot over the next couple days. When it comes to the roller, more pain is more gain.

Complete Then Carry On: It’s easy to obsess; the coulda, woulda, shoulda thoughts. But every day you have a new challenge, so the best thing to do is complete the workout, learn from it, and move on to the next one. Every athlete has a weakness and a strength, so take note of what you need to work on but don’t dwell.

Carry Pride In Your Stride: You’re a CrossFitter, damnit! Be proud. Regardless of whether you scale or modify, you pull-up, you push-up, you jump, you run, you lift, you’re a badass. So act like it. Hold your head high and your shoulder back and exhibit the confidence you should.
These may seem like common-sense CrossFit advice, but they’re things that are easy to let slip by on stressful days. And without these 10 tidbits, CrossFit wouldn’t be all it’s meant to be. So print this out, think of an acronym, or tattoo it on your forearm for an easy read. Just be sure you tap into the Top 10 To-Do list each day.

Abi Reiland
Co-Owner/Trainer CrossFit 8035
Author of http://www.prettyngritty.com

WOD(workout of the day) Distinct CrossFit.com


Dark hole(Time-Rx2)

W.O.D
4rds
10 mutant makers 95/65
10 hspu
10 burpees
Then
30 KBS 70/53

Rx2
4rds
10 mutant maker 95/65
10 hspu w/abmat
10 burpees
Then
30 KBS 70/53

Mod-see coach for suggestions

Strength
Power Clean 5-3-1

Finisher
Tabata v sit hold

WOD(workout of the day) Distinct Crossfit.com


My name is_______and I’m addicted to wods!(Reps-Rx2)

Start up
Skee med ball

W.O.D
Performance(RX)
Amrap 10
5 snatch 95/65
10 box jumps 24/20
15 double unders

(RX2)
5 snatch 95/65
10 box jumps 24/20
45 single unders

Fitness
5 snatch(see coach for loads)
10 box jumps(see coach for height)
45 single unders

Strength
5×3 Overhead squat

Finisher
Shoulder mobility, glute and back smash

WOD (workout of the day) Distinct Crossfit.com


Heavy on the Amrap, with a light wod on the side(Time)

Start up
400m warm up run
3 rds
10 sec hamstring stretch
10 sec hurdler stretch
10 sec butterfly

Skill
Amrap 2
Double unders-no scale everyone attempts du’s for 2 minutes!

W.O.D
Amrap 3
Max rep Clean 205/115

Rest 3 mins

Amrap 2
KBS 70/55

Rest 2 mins

Amrap 1
Burpees

Rest 1 minute

W.O.D
2RFT
20 box jumps 24/20
1 rope climb
20 push ups

Strength
Bench 3×1

Finisher
Stretch/roll

WOD (workout of the day) Distinct Crossfit.com


Peaks and valleys(Time-Rx2) Start up
Sam drill with PVC
3 rds
10 pass through
10 halo
5 overhead squat

Then 400m run

W.O.D
10 Squats
20 V-ups
30 box jumps
40 sit ups
50 double unders
40 squats
30 V-ups
20 box jumps
10 double unders

RX2 double under attempts

Cash out
Stretch

WOD (workout of the day) Distinct Crossfit.com


HELEN +(Time)
Warmup
30 KB swings (light)
2 min squat therapy

WOD
Helen
3 rounds
400m
21 KB swing (55/35)
12 pullups

Cash Out
100 temper tantrums (20/14)

GGames athletes (Time)

Today’s warm up and wod

Then

EMOM 8

From floor-3 front squats and 15 double unders @ 75-80% of 1rm established Monday.

Rest 5 mins

For time
800m run
15 burpees

Cashout
100 temper tantrum

WOD (workout of the day) Distinct Crossfit.com


Recovery day(Check In)
Warmup Recovery day

WOD
12min working on mobililty group run (2or more) 1mile (should be able to conversate – not for time)

3 supersets
5 back squat at 55% max
10 ring row

Cool down
Stretch