Weekly WODs CrossFit The Tracks - Week of 4.20.15

Programming Email - Week Of4/20/15

To everyone who helped out yesterday, THANK YOU! These competitions are tough and we couldn't do it without you.But once it's done and seeing the smiles on the athletes faces makes the long day worth it.To the athletes who competed, WOW!!!The efforts you put forth was amazing.You all represented The Tracks!
We've started a monthly Facebook promotion where someone will when a FREE 3 month membership.Current members cannot win this, only members who joined in that particular month or non-members.Please go to our Facebook page and share this promotion, maybe one of your friends will win!

Nutrition Challenge!

Nutrition Challenge with Natty Nutrition

Aloha, finally got all of the details etched out and we are ready to get this ball rolling. As mentioned before, this food challenge will be based off of your macro nutrients (carbs, fat, protein) and be molded around to your body & goals. Whether that be to lose weight, gain muscle, or stay the same & improve performance in the gym.

We will be working with Natty Nutrition & have partnered up with them to create a few different package options for you guys to choose from for this challenge.


1: Base Package $50

With this package you will get 2 body pinches (one at the beginning of the 8 week challenge & one to finish it up) You will also get access to their site for the 8 weeks. This has a diet calculator, personal charting, some general tips, & a generic preloaded meal plan for you to look at & give you an idea of what the meal plan looks like.


2: Base Plus $75

This includes everything listed above but based off of your body fat & your profile they will give you a personal calorie goal & help you distribute your macros. You will also get instructions on how to adjust your macros if the plan is working for you. Along with this you can create a meal plan for yourself or tweak the generic one preloaded for you


3: Base Plus Plus $150

This includes everything listed in the two packages above and a progress review after one month & you can email Ashley with Natty Nutrition with general questions.


If you want a more in depth option, you will need to create an account through them.


Natty Nutrition will be hereApril 25th at 8:30am. Everyone should be there at this time as they want to go over details & instructions on their end (will take no longer than 15 min) from there everyone will break off. Those just doing the body fat pinch will do that (takes about 4 min) & those going with a more detailed approach will be filling out profiles first.

We are not collecting any additional money on our end. But we will be following a similar point reward system as we did in the past.


You will gain bonus points for
* 8+ hours of sleep
* Daily WOD (max 5 points per week)
* Weekly Grid (I'll explain in more detail later)
* Mobility Class
* Yoga

You will lose points for
* Alcohol
* Cheat foods

There will also be a baseline at the beginning and end of the challenge with points awarded towards improvement there.

This challenging will help you lose body fat & improve performance. Win Win

Don't miss out on Mobility Class eachMondayat6:00pm/ Improving positions is the easiest way to get stronger
Mobility classtonight@6pm
The Hang Power Clean with Stephane Rochet
The Hang Power Clean with Stephane Rochet

1) Crossover Symmetry
2) 2 min Laying Wall Straddle
2 min Shoulder Smash w/ KB
:30 sec Internal Rotator w/ PVC

2 Rounds
15 Banded Good Mornings
15 Banded Overhead Squats
15 Band Pull Aparts

Front Squat

Alpha:AMRAP 12 min
9 Strict Toes to Bar
6 Hang Cleans (Full ROM) 135/95
3 Strict MUs

Bravo: AMRAP 12 min
9 Strict Hanging Leg Raises
6 Hang Power Cleans
3 Strict Pullups / 6 KB Rows per side
Team CrossFit - Hollow rock and variations/scales
Team CrossFit - Hollow rock and variations/scales

1) Crossover Symmetry
2) :60 sec Tricep Smash on Barbell
:60 sec Lat Smash on Barbell
:60 sec / position 3 Way Shoulder

5 min
:20 sec in Ring Support
10 Hollow Rocks
20 Mt Climbers
200m Run

15 min Review
Push Press
Push Jerk

20 min Cap

35 Push Jerks 95/65
35 Hollow Rocks
35 Lateral Bar Hops

25 Push Press
25 Hollow Rocks
25 Lateral Bar Hops

15 Strict Press
15 Hollow Rocks
15 Lateral Bar Hops
Scorpion Stretch
Scorpion Stretch

1) Crossover Symmetry
2) 2 min Banded Pigeon
:90 sec hip smash w/ sofball

3 Rounds
:30 sec Plank
10 Scorpions
10 KB Thrustes

1a) Deadlift
1b) Partner Assisted Hamstring Curls

Alpha:EMOM for 12, alternating
a) 5 TnG* Snatches @ 50-60%
b) MAX L Sit on KBs, MAX EFFORT Mt Climbers in remaining time
*Full snatch up, 3 second eccentric lower from the pocket, touch & go

Bravo:EMOM for 12, alternating
a) 5 Step Ups / leg @ 25-35% of Back Squat
b) MAX L Hold on Bar, MAX EFFORT Mt Climbers in remaining time
Hamstring Stretch With a Band
Hamstring Stretch With a Band

1) 5 min w/ Foam Roller / LAX Ball
2) Banded Hamstring Circuit

3 Rounds
10 Burpee Broad Jumps
10 Rolls to Straddle

3 Rounds
:60 sec Plank
15 Russian Twists
15 Pike Leg Raises

5 Rounds for time
400m Run
30 Box Jumps 24/20
30 Wall Balls 20/14

*20 min cap
Front rack mobility
Front rack mobility

1) Crossover Symmetry
2) 2 min Quad Smash / side
:90 sec in Front Rack Mobilityhttps://youtu.be/kckfL5IIiv4

High Liftoff + Pull + Clean + Front Squat
55/2 ; 60/2 ; 65/1*3 ; 70/1*4

Back Squat

6 Rounds for time
7 Strict Pullups
35 Double Unders
7 Strict Ring Dips
Coaches Choice
9:30am & 11amClasses

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