Run 400 meters
21 Kettlebell Swings
21 Taters
7 strict pull ups
Max Bar Touch Burpees to 5 minutes
Rest to 7 minutes.
RX+ 53/35
RX/Masters 35+ 35/26
Scaled – lighter KB, Russian swings, ring rows, etc.
Score is burpees
FUNK!
https://open.spotify.com/playlist/3PSKwIRFZTkPSa74xeQVql
24 Minute AMRAP
8 Snatches*
40 Double Unders
400m Row
*Snatch weight increases each round.
Men’s RX = 95/135/155/185/205
Women’s RX
53/73/93/103/113
If you get to a weight that is too much for you, note how far you got and then drop down the weight to continue moving on the workout.
https://youtu.be/FMyg_gsA0mI
Super set with 10 single arm dumbbell press per side. 5 sets total, starting every 3 minutes or so (take your time but don’t get distracted).
OHH YEAHHH BASSS!
playlist:
https://open.spotify.com/playlist/1f04qiGcEz6uelFe6jMOyT
Four Rounds for time of:
50 Double Unders
25 Dumbbell Snatches
RX+ – 100 dubs, 50/35
RX/Masters 35+ – 40/25
Scaled – light weight, single unders, from the hang
Before starting this portion, perform 2 sets of 30 seconds of calf stretch against squat rack.
Build to heavy set of 3 for the day. Focus on perfect dip and drive positions.
RX:
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Push Ups [Strict HSPU]
Toes To Bar
Butterfly Sit Ups
Practice Rope Climbing.
Legless, 1 hand, Inverted etc..
Take 10 minutes and get better.
5 rounds for time of:
Run 400 meters
30 Box Jumps or Step Ups 24/20″
30 Walking Lunges
2 Rope Climbs 15′ (A1A 12/9/12)
OLD SCHOOL TRUE SCHOOL HIP HOP:
https://open.spotify.com/playlist/1lJ2HRYYmyWv050RlWWR7Y
Goblet Squat, Front Squat or Air Squat as needed.
Alternating EMOM with a moderately hard unbroken set of strict push ups.
PRINCE playlist:
https://open.spotify.com/user/1238100311/playlist/1GnwGqUlL0qGEbJrUree1D?si=BNwwjFGZTVqfzuTcoBQb6w
12 Minute AMRAP:
50 Calorie Row
40 Wall Ball shots
30 Power Cleans 115/83
20 Burpees Over the Bar
RX+ = 155/103#, Finish Round with 10 muscle ups
Masters 35+ 14/10, 95/63
Scaled – less weight or goblet squats and kb swings as needed
Alternate every 3MOM with :45 of abs, then a rest minute.
Build to heavier than last week, 90%.
12 Minute AMRAP:
50 Calorie Row
40 Wall Ball shots
30 Power Cleans 115/83
20 Burpees Over the Bar
RX+ = 155/103#, Finish Round with 10 muscle ups
For Time:
100 pullups
100 pushups
100 situps
100 air squats
EMOM 10
Pick a movement you’d like to improve and work with your coach to practice it. Anything!
If you’re participating at Swamp Monster, practice movements you may have trouble with
Then:
Tabata Sit ups
Tabata Russian Twists
Tabata Sit ups
Tabata Russian Twists
(sub out with any other ab exercise as needed)
Repeat of yesterdays playlist because it’s amazing: https://open.spotify.com/playlist/28g68vtoJBM1EeFm0adiX3
New strength cycle starts Monday!
At 0:00
21 – 15 – 9
Deadlift (155/113)[225/155]
HSPU
At 10:00
15 – 12 – 9
Ring Dips
Mountain Climbers (Count rights only, knees touch elbows)
Butterfly Sit Ups
At 20:00
12 – 9 – 6
Burpee Plate Ground to Overhead (45/25)
Pull Ups [Bar Muscle Ups]
30 minute EMOM:
Minute 1: Run or Row 200
Minute 2: Double unders
Minute 3: Rope Climbs
Minute 4: 20 Walking lunge steps*
Minute 5: 20 yard Sled Push
Minute 6: Perfect Push Ups
RX – 30 double unders, 2 rope climbs, 26/35 KB lunge, 25/45 per side sled
RX+ – 50 double unders, 3 rope climbs, 35/53 KB lunge, 2 x 25/45 per side sled
Note number of push ups. Coaches – be relentless on Push up form – do not accept anything other than perfect reps!
Today’s Playlist of all Jams:
https://open.spotify.com/playlist/28g68vtoJBM1EeFm0adiX3
In this case, a picture is worth a million words, starting with,
“WOW – AMAZING! That looks totally insane!”
Yep – he lost over 50 pounds in 100 days –
No pills 💊 No magic powders – No secrets – Just clean eating with The Dan Plan Diet tailored to individual needs.
“When I joined A1A eight years ago I had never truly exercised before.
I got out of Physical Education class in school ever opportunity I could and when getting to my heaviest weight after my first two children were born.
I joined a step class that I went to for the absolute minimum three days a week. I felt this was the number of classes necessary to loose the weight, and it worked.
Once the weight was off I stopped going altogether.
After my third child was born I joined A1A, still showing up was a battle.
At some point – after having my fourth child I realized the extent that exercise was making me a healthier person.
In addition I truly enjoyed the great community and coaches I was getting stronger with and like magic my worst place became my happy place.
Still the food was a constant issue, I’d show up at the gym in the morning and then binge eat in my pantry at night.
When Dan started his nutrition program, yet to be named The Dan Plan, I hopped on board I knew it was time for an overall change.
I stayed on plan for 14 weeks straight and was easily in the best shape of my life!
So naturally I figured I could have my cake and eat it too. That was the start of a very bumpy road filled with many times of falling off the wagon and getting back on.
During that time I have to say my worst was never as bad, I kept getting back up and starting again.
After a year and a half of many ups, downs, and day one phase one, I realized something. As great as it was to be in shape, lean and fit and it felt amazing don’t get me wrong.
There was a huge advantage I needed to focus on more. The anti-inflammatory, sugar free, nutrient balanced, clean way of eating we call “The Dan Plan” was helping me sleep better and most importantly brought down my anxiety levels by at least 40%.
It wasn’t only about the physical aspect anymore or about the fact that on The Dan Plan my pull ups are better because I feel physically lighter. The fact was I am stronger and lighter mentally as well – with more energy and presence of mind to be a parent, wife and overall stronger person.
Truth time, today I am on week 3 of phase one and there are many moments I am Hangry and just wanna grab my kids cookies out of their hands.
The Journey is one that doesn’t end, it’s a day to day decision to be better, stronger and healthier in every way. Sometimes that I feel like “oh yeah I so have this” and others I hate everyone who eats cookies, yes phase 4 people even you.
Either way it’s worth every second when I remind myself that I am sleeping at night without 1,000 anxieties or Cocoa Pebbles calling my name.
The muscle up progression doesn’t hurt either 😉 Phase 2 I’m coming for you!”
Cedric has been a gym member CrossFit A1A for a while now, but just recently decided to up his game by overhauling his nutrition with The Dan Plan Diet.
He was not overweight when he started, but wanted to add muscle and see his abs.
I’d say we got there! Congrats, Cedric!
Amazing results.
I started CrossFit 305 in May of 2010 (yup almost 9 yrs ago).
I had taken 9 months off from September 2017 to May of 2018 due to a difficult time for me and I also had some injuries I was trying to heal.
I started to think CrossFit wasn’t for me anymore but I missed the people and workouts every day I didn’t go during those 9 months and I was very depressed at my weight gain and how sluggish I felt.
I decided to rejoin in May of 2018 going very slowly as I was very out of shape and I still had injuries. I was looking for a nutritionist and talked to Dan about it and he told me to use his Dan Plan.
I thought to myself why not and began it in July 3rd 2018. I did the Dan plan for 7 weeks and lost 11 pounds.
It is now March 2019 and I am 30 pounds lighter and getting very strong again.
I can now do 8 strict pull-ups in a row (goal is 10) and a ton of other stuff again and my stamina is getting better and I keep getting stronger little by little.
I look forward to continuing my journey of losing more body fat and getting fitter and stronger.
A big thank you to Jeff Costomiris for being one of the nicest coaches ever and pushing me when I don’t think I have it in me……I love our CrossFit 305 family.
Tell me about your experience with the program?
I had formerly been a member of A1A. Being out of consistent exercise for a few years and having some bad eating habits, I was at an all time high (in weight). Seeing all of Dan’s posts of everyone getting solid results through dieting, including people I knew from the gym, seemed like a way for me to jumpstart getting back into health and fitness.
Dan was super helpful in answering the most basic of questions and sending preliminary info so i gave it a shot.
It’s very easy to follow if you’re committed to the program.
What was the hardest part? What as the easiest?
Just gotta stay disciplined and theres plenty of good stuff to eat! Learning to cook simple things at home was very easy once I tried.
What had you tried before? Did it work?
I had cut out bad foods and ate “healthier”. It worked OK, but nowhere near as quickly, effectively and efficiently as TDP because just “eating healthier” without specific guidelines you THINK you’re being better than you are.
Checking in and following a list are both very key.
What are your goals and plans moving forward?
My goals are to stay disciplined of diet guidelines and do another good Phase 1 on my own so I can send you GREAT before/after body shots. Especially since I’ve started going to my apartment gym twice a week now!
Two moves is all you need.
A lot of time exercise routines are over complicated and require a manual to tackle.
Not this one.
We keep it simple, safe and effective with these two movements.
Do 3 to 5 sets of 10 to 20 reps of each of these movements.
So it could look like this for a beginner:
3 Rounds of:
10 Single Leg V Ups (Touch shins)
10 Toe Touch Crunches, touch shins
Or it could look like this for an advanced trainee:
5 Rounds of:
20 Single Leg V Ups, touch toes
20 Toe Touch Crunches, touch toes
Rest as little as possible while moving with great form.
Use it as a warm up, a workout or a finisher!
This combination of a strict pull up and a strict ring dip is performed with out any swing or kip, with the rings starting in a turn out position from a dead hang and a turn out position on top of the rings.
Slow, controlled movement is best practice.
There’s always been controversy surrounding the kipping pull ups. It’s dangerous, it’s cheating, you look like a noodle on the bar.
To be clear, I mostly agree with all of these statements.
First – the kipping pull up is absolutely dangerous for anyone not strong enough to do at least 5 strict pull ups.
If you cannot perform 5 strict (and I mean real-strict, none of this bent leg, bent knee kicking business. Hollow body STRICT!
Second – it’s not cheating.
It’s only cheating if doing a box jump is cheating for a back squat. They’re two different movements. One is strength, one has completely different purposes and applications. If you’re calling it cheating, you’re failing to see the mechanism of the training device.
Go ahead, tell Konstantinov that he’s cheating. https://youtu.be/boLl8rGhJvE
Third – Wet noodles!
Miko Salo doesn’t look like a noodle here: https://youtu.be/NKbeP6Sf5Ik
He looks like a damn animal moving with pure instinctual force.
It’s poetic, it’s brutal…AND he’s using old school small plates. No dropping 95# here.
Anyway, here’s Coach Dan Martin going over technique and standards for the strict kip, then showing how to kip. Enjoy.
Changing the body, for-real changing and not just losing a bunch of water weight, takes time.
Real time. Months, years even.
Get your head adjusted to that, because it’s reality.
Your 21 day Keto-Pizza challenge diet MIGHT get 20 pounds off of you, but you’re not keeping it off. You know this, yet you persist.
A client recently told me, “I Lost 100 pounds last year!” The only problem was, he’d lost 25 pounds four times and put 30 back on each time.
100 lost, 120 gained, 20 pound total gain. Yep…short term mentality. This was from a smart person, a successful business person. Common sense and acumen in abundance…and yet, with food, none.
Nutrition is a life long habit. Diet is a lifestyle skill.
If you’ve done other short term stuff, please forget it. Challenges and other short term ideas DO NOT work. They’re a recipe for disaster, a cliff.
Once you’re done with 30 days or 6 weeks, what’s next?
Cake, pizza and no plan? On again/off again/never again?
We know this happens, we’ve seen it over and over again.
If you make a mistake on The Dan Plan Diet, no big deal. You’re not perfect.
Think of The Dan Plan Diet like learning a foreign language. It takes time to get it right and understand the subtle nuances.
“You’re a week in, we have at least 90 days to work together.” This is something I say regularly. I call this the ‘come-down-off-of-that-ledge’ speech. You’re a week in.
Maybe you didn’t stay a close to the plan as you’d like to admit, but dang it you want RESULTS!
When do you want them? NOW!!!
Slow down, enjoy the process, stay away from the scale, look in the mirror a little less. Give yourself some credit.
You made the choice, you invested in yourself.
Investments take time.
We all know there’s no such thing as a quick fix for your body. It’s common sense.
Unfortunately common sense goes out the door when it comes to body image. It’s so sensitive and unique; marketers and advertisers take advantage of that.
No one really looks like the air brushed, dieted-down, dehydrated models on magazine covers, yet we’re primally drawn to that image and our own ability (or inability) to achieve. I know because I feel the same way.
Tune out all of the noise. Trust the process. I’ve hacked the path through the jungle. I know what works, and I’m happy to guide you.
Follow the Plan, stay committed.
Results will happen, I Promise.
When you’re ready to make a real change, check out our nutrition program by clicking this text.
Run 800 Meters
Row 1,000 Meters
Run 800 Meters
Runs are subject to not be exact distance, and may include obstacles.
Team – 800/800 run-1000/1000 row-800/800 run
21-15-9
Thruster
Burpee Box Jump Over
RX 75/53 Barbell, 24/20″
Scaled/Masters 45/33, 24/20″
S
Full extension is not required on box jumps. Both feet must make contact with the box. Box facing and lateral is allowed. Scaled & Masters may step up. RX must jump up, but may step down.
Team – Partner A completes the full workout, then Partner B completes the full workout.
Individual
In 5 minutes, perform:
100 Double Unders
Max Reps Ground to Overhead 135/83
Team
In 7 minutes, perform:
200 Double Unders
Max Reps Ground to Overhead 135/83
21 toes to bar
21 wall balls
21 pull ups
21 lunge steps, in place
21 single arm hang power snatches
21 single arm push press/jerks
21 squats
21 burpee pull ups
With a team mate, breaking reps in anyway you desire:
“The Twenty Ones”
42 toes to bar
42 wall balls
42 pull ups
42 lunge steps, in place
42 single arm hang power snatches
42 single arm push press/jerks
42 squats
42 burpee pull ups
RX
20/14# ball, 11/10′ target
Chest to bar
40/25 DB
goblet lunge
goblet squats
8/7′ chin over bar burpee pull ups
Scaled & Masters
Hanging Knee Raises (Style points for toes to bar)
14/10# ball, 10/9′ target
Jumping Pull ups (style points for legit pull ups)
25/15 DB
goblet lunge
goblet squats
8/7′ bar touch burpees, no pull ups
10 minute time limit. For every rep you don’t complete add 1 second to 10 minutes.
18 minute limit for teams.
Whey is one of the most well researched supplements of all time. It’s proven to be one of the most bio-available, easily absorbed sources of protein. Ascent is made from GrassFed Whey, the highest available whey on the market. At both 305 & A1A we sell single-servings and 2 pound bags. This is one of the only protein we endorse, for good reason. It’s high quality, mixes easily and doesn’t have any artificial sweetener. Get yours today and see why we all use it.
