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September 28, 2017

Decathlon Note: If you’re planning on participating in the Alpha Decathlon (even select events) please sign up on the sheet in the back.  We’re trying to organize the day as best as possible and knowing will go a long way.  I hope to see you all Saturday!

CrossFit

Warmup:
Chubbs Sequence
2rds
PA Snatch Warmup
8/8 Knee Hug Walking Lunge
:15 Table Top Stretch

Strength:
Pistols
All Levels: 4 x (6-8)
Dips
All Levels: 4 x (6-8)

WOD:
“Journey”
500 m Row
30 Snatches (115/85)
50 Wall Balls
30 Burpees over Bar
500 m Row

BodyFit 143

Warm Up:
Ankle Circuit
5min – Dou ble Under Practice
Then
2rds
10/10 MR Press (Light)
15 Goblet Squats
15 KBS – American (Moderate)

WOD:
7 min AMRAP
Buy In: 500m Row
15 Wallballs
30 Double Unders (3:1)
*Rest 4 minutes
7 min AMRAP
Buy In: 500 m Row
10 (5R/5L) DB Snatch
10 Pullups
*Rest 4 minutes
7 min AMRAP
Buy In: 500 m Row
10 Ball slams
10 Burpees

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June 27, 2017

CrossFit:

Warmup:
3rds
:25 Nose to Wall HS Hold
10/10 Single Arm KB Press
:10 Table Top Hold
10 KBS – American

Strength:
All Levels: HSPU 4 x 6-8

WOD:
“Fore”
18 min AMRAP
18 KB Snatch
9 Dips
100 m Run

BodyFit 116:

3rds
10 Kips/Kipping Practice
10/10 Single Arm KB Press
4 Broad Jumps

Skill:
KB Snatch

For Time
40-20-10
KB Snatch
Box Jump overs
*5 min Rest
40 Burpees
40 T2B
*5 min Rest
500 m Row
40 Cal AD
300 m Run
200  m Row
10 Cal AD

 

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June 26, 2017

Last Day to sign up and receive a t-shirt for the Pirate game and tailgate party on Saturday July 15th.  Signup on the blue cubbies in the gym.

Warmup:
2rds
PA Clean Warmup
10 Kips/Kipping Practice
10 Goblet Squats (Heavy)
Then
10min clock to warm up Clean

Strength:
Squat Clean
All Levels: 1 Rep Every :30 sec for 10 Min (+10  06/19)

WOD:
“American Way”
50 Thrusters (45/35)
40 Pullups
30 American Swings (53/35)
20 T2B
10 Burpees

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May 25, 2017

CrossFit: 

Strength:
Strict Pullups
All Levels – 3 x Max Reps

WOD:
20min EMOM
Min 1: 5 Thrusters (95/65)
Min 2: 10 DB Snatch
Min 3: 15 Ball Slams
Min 4: 20 Shoulder Taps

BodyFit: 110

Warm Up:
Heat your meat

WOD:
4mins of work followed by 2mins of rest
KBS – American (53/35)
Box Jumps (24/20)
Ball Slams
DB Snatch
Wall Balls (20/14)

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May 11, 2017

Happy Hour Tomorrow Patron in the Fox Chapel Plaza.  Come enjoy the company of your fellow Alphaholics outside of the gym.

CrossFit: 

Warm Up:
Overhead Mobility
2rds
:20 Nose to Wall HS Hold
PA Snatch Warmup
3-2-1 Hang Snatch (Build)
3-2-1 Full Snatch (Build)

Strength:
Snatch
Level 1: Heavy 3 / Technique
Level 2: 5 x 1 (Build)
*Not a test.  Work to heavy but manageable single

Partner WOD:
“Charmed”
Fran (21-15-9 – Thrusters and Pullups)
Diane (21-15-9 – Deadlifts and HSPU)
Isabel (30 Snatches)
*Work can be split anyway

BodyFit: 106

Warm Up:
Chubbs Sequence
Heat your meat

WOD:
3rds
15 Burpees
15 S2OH
Rest 5min
3rds
15 Box Jumps
15/15 Walking Lunges
Rest 5min
15 Pullups
15 KBS – Russian

 

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April 27, 2017

CrossFit:

Warm Up:
8min WAMRAP
:20 N2W HS Hold
3 x 1 Broad Jump & 5 Air Squats
10 Scap Depressions
10 Hollow Rocks / :10 Hollow Hold

Strength:
Strict Pullups & HSPU
All Levels: 4 x 5

WOD:
“Kelly”
5rds
400m Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)
*30min cap

BodyFit: 102

Warm Up:
2rds
10 Strict Burpees
15 Air Squats
:30 Pillar Hold
4 Broad Jumps

WOD:
“Kelly”
5rds
400m Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)

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February 3, 2017

Tonight we welcome Rising Six CF to Alpha.  They are set to arrive about 6:30pm and we’ll go until the WODs are finished.  You do not have to participate to attend but WODs will accommodate all levels.  Hope to see you there this evening!

CrossFit:

Warm Up:
Carefully

Strength:
Deadlift
Level 1: 1 x 5 (+10)
Level 2: 3 x 2 @ 92.5%

Flex Sesh:
4 Rounds
8/8 Hammer Curls
Max Rep Straight Arm Banded Pushdowns

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February 2, 2017

Reminder: Tomorrow evening 6:30pm Rising Six CF joint workout.  Come enjoy and evening and meet others in the Pittsburgh CF community.

CrossFit:

Warm Up:
Wrist Mobilty
Shoulder DROM
2rds
PA Snatch Warmup
PA Clean Warmup

Partner WOD:
“Roethlisberger & Holmes”
6 min AMRAP
1, 2, 3, 4, 5…
Snatches (75/55)
*Each partner must complete each set of reps
10 min Rest
10 Rounds
10 Cals bike
5 Squat Cleans (135/95)
10 Push Jerks
*Alternate movements

BodyFit 078

Warm Up:
Get you chili warm

Trunk:
4rds
10 Straight Leg Lifts
:45 Plank

WOD:
For Time:
10 HSPU
20 DB Thrusters (50/35#)
30 K2E
40 Pullups
50 Burpees
60 KBS – Russian (50/35#)
70 Wallballs (20/14)
80 Double Unders (3:1)

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Making the most of your time at Alpha Athletics.

Trust us. We understand busy schedules. In fact, many of the members we have here at Alpha Athletics initially joined because they needed a more efficient workout that didn’t require them to be in the gym for hours at a time.

That’s why we’ve put together this list of ways you can make your time at the box as productive and fulfilling as possible.

HOW TO MAKE THE MOST OF YOUR TIME AT ALPHA ATHLETICS:

SET A TRAINING SCHEDULE

While you generally enjoy coming into the box, there are some days when maybe overtime at work, school papers, family issues and other nasty things can really get you in the mood to skip the WOD “just because.”

A good way to deter the “just because” excuse is to get into the habit of coming in at the same time on the same days. Once you’ve created this habit, it becomes automatic. You’ll find yourself going to the box without any force involved regardless of the plants who could probably use watering (or any other strange excuse you give yourself.)

Bottom line: A schedule keeps you consistent, and consistency is the key to forming healthy habits.

TRACK YOUR PROGRESS, CELEBRATE ACHIEVEMENTS

If you’re serious about hitting your fitness goal, it’s critical to track your progress. And we don’t mean stepping on the scale every morning and completely freaking out at any increase in weight.

Muscle weighs more than fat, so if you’re doing it right you’ll be gaining lean muscle while you’re losing fat which doesn’t always result in seeing a lower number on the scale.

Throw out that scale and buy a notebook. Keeping track of your workouts and progress will help you train with a purpose. If you did 5 back squats at 135 a few months ago, and that sequence has come up again, well now you’ll know what number to shoot higher than.

Bottom line: Knowing what you did yesterday will help you be better today.

COME EARLY, STAY LATE (TRAIN MORE, CHAT MORE)

Many of us get into the habit of coming in on-time and leaving on-time. That’s by no means a bad habit. But to make the most of your workout, the best thing you can do is put in a little extra time before and after class.

We know, working out before working out sounds like advice from a crazy person, but it’s really the key to taking your fitness to the next level.

It’s no news to say that putting in some extra credit will turn you into a better athlete, but when you do it with other athletes that like to go above and beyond outside of class times, you’re fostering some really positive relationships. That’s when the true awesomeness happens.

Bottom line: To get the most out of your training session, put in some extra work both physically and socially

ASK FOR HELP

It’s ok to admit that you feel a little intimidated to ask for help at the box. But don’t be! Even those big, huge, grunting, bearded guys were new once. Everyone has been in the same spot and there’s absolutely no shame in needing some extra help to understand a movement. In fact, that’s the sign of a smart athlete who’s on their way to big things.

Bottom line: There’s no such thing as a stupid question. Except for maybe, “Can I pee before you start the clock?” We don’t like that one.

ALWAYS HAVE A WATER BOTTLE CLOSE BY (ESPECIALLY WHEN YOU’RE NOT TRAINING)

Are you the type to only drink water when you’re feeling really thirsty or maybe you like to chug the majority of your day’s water intake right before and after a WOD? Well, you might want to change that and here’s why.

Feeling thirsty and getting dry mouth indicates that your body is already dehydrated. Dehydration can reduce the volume of blood pumped by the heart which means less oxygen to the muscles which often results in premature fatigue. And if you try to quick fix your dehydration by drinking lots of fluid right before class it can cause bloating and cramping. That’s a terrible way to suffer through a WOD.

This is especially important for women. “Women are not small men,” says Stacy Sims, Ph.D., exercise physiologist-nutrition scientist. “They’re five times more likely than men to have GI problems when exercising . . . women are also more likely to suffer from heat exhaustion and heat stroke.”

Bottom line: To get the most out of your training session, stay hydrated all day long before you step foot into the box.

SLEEP MORE

We want you to sleep more. In fact, we insist you sleep more. We can’t stress enough the importance of getting a good night’s rest because without it, all the training and dieting in the world will just be a waste of time.

It’s hard to believe that something you do when you’re not even awake can be one of the most important ways you can make the most out of your training sessions, but it’s true. To put it simply, lack of sleep stresses out your body which cases weight gain and anxiety.

Bottom line: Prioritize your sleep. Prioritize your well-being.

PRACTICE MOBILITY AT HOME

Stretching and becoming more flexible really shouldn’t take a back seat in your plan to become a fitter you. If we could tack on an extra 30 minutes to the WOD for mobility, we’d do just that! An hour a day at the box isn’t going to undo a lifetime of sitting on your bum craning over a keyboard.

Invest in a few key items for home like a foam roller and a PVC pipe to improve your range of motion while you’re watching TV or right before bed. Practicing mobility at home will improve your overall athletic ability and will decrease the risk of injury.

Bottom line: Mobilize everywhere and invest in the tools to do so.