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CrossFit Westerville – CrossFit


Front Squat (Every 1:30 x 7 Sets )

Set 1 : 3 Reps @ 77%

Set 2 : 1 Rep @ 82%

Set 3 : 3 Reps @ 77%

Set 4 : 1 Rep @ 85%

Set 5 : 3 Reps @ 77%

Set 6 : 1 Rep @ 88%

Set 7 : 12 Reps @ 62%

*Percentages Based on 1RM Front Squat


Wise Men (3 Rounds for reps)


Max Rounds of Macho Man (135/95)

Rest 3 Minutes


Max Rounds of Macho Man (155/105)

Rest 3 Minutes


Max Rounds of Macho Man (185/135)
“Wise Men” is a CompTrain Benchmark workout

You’ll work through max rounds of the “Macho Man” complex in three minute windows

With 3 minutes of rest built in, we’re looking to push hard during these work intervals

Your score in each AMRAP 3 is the total completed rounds and reps

1 “Macho Man” complex is:

3 Power Cleans

3 Front Squats

3 Push Jerks

The weights will slightly increase with each round

Let’s choose our barbell weights based off the following recommendations:

1st Round: Lighter weight that you see yourself being able to complete around 6+ rounds (1 Round Every :30 Seconds)

2nd Round: Moderate weight that you see yourself being able to complete around 4+ rounds (1 Round Every :45 Seconds)

3rd Round: Moderately Heavy weight that you see yourself being able to complete around 3+ rounds (1 Round Every Minute)


CrossFit Westerville – CrossFit

Optional Active Recovery

Metcon (No Measure)

30 Minute Bike

Every 5 Minutes:

5 Strict Pull-ups

10 Push-ups

15 Kettlebell Swings (53/35)
This Optional Active Recovery piece is not for time, rather to just move around and break a sweat

The workout begins on the bike

Every 5 minutes, you’ll get off and complete 1 round of 5-10-15

Choose variations that allow you to complete each movement unbroken

Rounds begin on the 5:00 – 10:00 – 15:00 – 20:00 – 25:00



Reduce Reps

Hands on Box or Bench

Knee Push-ups

Strict Pull-ups:

Reduce Reps

Banded Strict Pull-ups

Ring Rows


Metcon (No Measure)

Upper Body:

1. Dead Hang: 1 Minute

2. Shoulder to Floor: 1 Minute

3. Blackburns: :30s

Lower Body:

1. Couch Stretch: 2 Minutes Each Side

2. Pigeon Pose: 2 Minutes Each Side

3. Butterfly: 90 Seconds

4. Pike: 1 Minute

5. Squat with Internal Rotation: :30s

6. Shinbox: 1 Minute


CrossFit Westerville – CrossFit


Thruster (EMOM x 7min )

Minute 1: 115/85

Minute 2: 135/95

Minute 3: 155/105

Minute 4: 155/105

Minute 5: 155/105

Minute 6: 135/95

Minute 7: 115/85

The Thruster is the focus of today’s Beast Builder

Within each minute, you’ll complete one single unbroken set at the listed weight

Once the bar hits the ground, you’ll rest until the next minute begins

In other words, there are a total of 7 sets across the EMOM, where you’ll push for max reps at each

You can use 3 different barbells or change out weights during your rest

Choose your weights based on the following recommendations:

1st Barbell: A weight that you could cycle for 21+ reps unbroken when fresh

2nd Barbell: A weight that you could cycle for 15+ reps unbroken when fresh

3rd Barbell: A weight that you could cycle for 9+ reps unbroken when fresh

Record your total reps at each barbell

Your score will be the sum total of all 7 rounds


Long Haul (Time)

2 Rounds For Time:

20 Push Presses (115/85)

30 Single Dumbbell Box Step-ups

40 Burpees

50/35 Calorie Row

Dumbbell: 50/35

Box: 24″/20″
2 rounds for time through this longer conditioning piece

We expect this workout to take around 15-25 minutes to complete


CrossFit Westerville – CrossFit


Handstand Push-ups (Every 1:30 x 5 Sets )

1 Set of Strict Handstand Push-ups

Pick a number of unbroken strict handstand push-ups that you think you can sustain for 5 rounds

For Example: It might be you goal to hold 5 sets of 9 across the board

The goal is consistency across rounds here, as the score is the lowest of the 5 rounds

Rounds begin every 90 seconds (0:00 – 1:30 – 3:00 – 4:30 – 6:00)

You can expect to have about a minute of rest between each set of strict handstand push-ups

Choose a variation that allows you to complete at least 5 reps per set


Feet on Box or Bench (Reduces Weight Being Pressed)

Double Dumbbell Strict Press


The Undertaker (AMRAP – Rounds and Reps)


Buy-In: 60/45 Cal Bike

Directly Into…

5 Deadlifts (245/165)

15 AbMat Sit-ups

25 Double Unders
This 13-minute workout begins with a buy-in effort on the Bike

The buy-in happens only once during the workout

We expect the bike to take between 3:30-5:00, leaving roughly 8:00-10:00 for the scored portion

The scored portion of the workout is the total rounds and reps of deadlift, sit-up, and double under triplet



75/50 Calorie Schwinn Bike

1,000 Meter Row

Double Unders:

Reduce Reps

40 Single Unders

30 Seconds of Practice


CrossFit Westerville – CrossFit


Back Squat

* Sets 1-4 completed E2MOM

* Sets 5-11 completed EMOM

* Percentages Based on 5RM Back


Set #1 – 9 Reps @ 77%

Set #2 – 7 Reps @ 84%

Set #3 – 5 Reps @ 91%

Set #4 – 3 Reps @ 96%

Set #5 – 1 Rep @ 100%

Set #6 – 1 Rep @ 102%

Set #7 – 1 Rep @ 105-106%

Set #8 – 1 Rep @ 105-106%

Set #9 – 1 Rep @ 105-106%

Set #10 – 1 Rep @ 105-106%

Set #11 – 1 Rep @ 105-106%


Foot Locker (Time)

5 Rounds:

9 Toes to Bar

15 Wallballs (20/14)

Directly Into…

5 Rounds:

9 Power Snatches (75/55)

15 Overhead Squats (75/55)
You’ll complete all 5 sets of Part 1 before moving on to Part 2 of today’s workout

There is no rest between each of the 5 round pieces

Your score is total time it takes to complete the 10 total rounds

We expect this workout to take around 10-18 minutes to complete


Toes to Bar:

Reduce Reps

Feet as High as Possible

Knees to Elbows / Chest / Waist


CrossFit Westerville – CrossFit


Deadlift (15 Rep Max )

Working high rep cycling as we set a baseline on our 15RM Deadlift today

As you build up to something heavy, look to complete sets of 5-7 reps to prevent excess fatigue for your final few sets

It’s likely best to only take 2-3 attempts at 15 unbroken reps


Dead Sea (AMRAP – Reps)

6 Rounds:

1:00 Calorie Row

1:00 Lateral Barbell Burpees

1:00 Deadlifts (225/155)

1:00 Rest
Working for 3 minutes straight and resting for 1 in this 6 round workout

Record your total reps for each round during the 1 minute of rest

Your final score is the total number of reps completed across the 6 rounds

There is no need to stand to full extension on the lateral barbell burpees

Choose a deadlift weight that you can complete 25+ reps unbroken when fresh

Working for brunch!!

CrossFit Westerville – Weightlifting


Snatch (1×1)

Snatch Complex:

1 – Snatch Pull

1 – Hang Snatch Pull

1 – Snatch (from floor)

* 15:00 to build to a heavy single complex

* Hang onto the bar between pulls

* re-set at bottom for Snatch

* Can be power or squat

* don’t exceed 90% of 1 RM today


Metcon (No Measure)

3 Rounds for Quality:

8 Tempo Barbell Glute Bridges

8 Quick Barbell Glute Bridges

8 Tempo Snatch Grip Bent-over Rows

8 Quick Snatch Grip Bent-over Rows

* Tempo = Hold 2s at top, 3s negative

* Back on Bench for Bridges

How the un-fit ‘fit’: Food Jail D6,D7,D8

It was my first weekend in food jail.  I travelled.  I had a messy schedule.  It was an adventure, and there is some room for improvement.

During the week at work, it seems easier to stay on a schedule for me.  My work is fairly flexible to allow for eating as needed.  It’s accommodating with microwaves, refrigerators, and spare silverware as needed.  This has made M-F fairly easy.   The weekend though, this threw me for a little loop.

My schedule was not maintained like during the week.  I was traveling on the road while single parenting a toddler.  Having to improvise is what happened.  Originally, I planned my meals and even had food prepped.  But due to not caring for it, it went bad.  There is was, a weekends worth of meals down the drain.  So what did I do?  Went to Mr. Hero of course.  But it’s not what you think.

My meal plan consists of 4 ounces of protein (chicken) and 1 cup veggies.   The Mr. Hero chicken philly triple veggies, no bun, no cheese, no toppings.  This was as close as I was getting in a pinch.   Now mind you, there is always a grocery store somewhere. The work I was doing at the time and the need to feed others in my party led us to a fast food option.  It was at that time I was faced with a challenge, fail or succeed in failing?  I chose the latter and made the best of the situation.  My subsequent failures were all out missing meals or snacks.  But I made a best effort to get back to plan as soon as possible.

Food jail is no joke.  It takes effort to stay on task.  I’m still learning what it will take to make sure I succeed in eating plans.  What I do know and can see, is just how bad my habits have been to date.  Paying attention to my food at all times weekend or weekday will be key until I have new habits that have replaced the old.

Here is to the beginning of week two in food jail!   Oh and by the way,  that scale thing told me yesterday my efforts were worth it.  All things are moving in the right direction.

How the un-fit ‘fit’: Food Jail D3

If I can just make it to my 1/2 an avocado at dinner, all is well in the world.   I’m now in day 3 of food jail.  I’ve been able to stay on track but it appears consistently around 2pm my alter ego, super hungry, other self finds her way in to my brain and taunts me.  What’s saved me?  My 1/2 an avocado.

One would not think an avocado could be so great.  But I simply can not wait to get my hands on it following my daily battle with hunger which haunts me for a few hours around 2pm.   Despite having a snack during that window of time, it does not fill or touch the cravings I have.  I have no explanation for it.  And to be more honest, I’m not really hungry.  My body is physically fine, its a psychological hunger.  What?  Yes, its true.  It’s a psychological hunger.

Food jail… why do it if its’ not how you will eat for all of time?  Well I say that to myself now.  But really there is a lot of how I eat in food jail that will need to continue well beyond food jail.  My habits have to change.  The psychological hunger for things that don’t fuel my body has to go through a transformation.  That’s why food jail is necessary.  It’s like an intervention.   A reset button.   There are things about food jail that I don’t like,  that I am uncertain if I ever will like.  But first, I’ve got to break the link of my old ways in order to establish new habits.

I’ll take it in small chunks, for today I’ll hold out for my 1/2 an avocado waiting for me tonight.

How the un-fit ‘fit’: Food Jail

Today marks a new journey for me.  I’ve made the choice to put me in food jail.  This sounds harsh, part of it is me just being mad.   What is food jail?   Why did I choose it? Stick around to find out more.

It’s been the better part of almost 15years now, I’ve been fighting my weight.  I’ve succeeded from time to time.  I have also put it back on from time to time.  Right now I’m in the ‘I’ve found it again’ phase.   Self imposed food jail is the next step for me.  What is it?  I’ve partnered with someone who knows nutrition.  And it’s simple.  They write a plan, I procure the food and follow the plan.   There are specific times to eat with specific amounts and types of food.   What is even better for me, is that I have found someone to make that food for me.

You see, I am a cook.  And I love to eat and be creative in the kitchen.   So food jail is a big deal.  And I am being a bit harsh about this.  Had my first meal this morning and it was not bad at all.   Over time, my habits of what I cook, how I portion, and when I eat are bad.  This contributes to my inability to lose weight.  Making the decision to enter food jail, simply translates to I am consciously choosing to re-learn how to eat well.  How to eat for me.  For me, I grew up a farmer.  Cruised high school and college as an athlete.  Then my activity level drastically changed.  And so did my weight. Mostly because my eating habits failed to change when my activity level did.

My current situation.  I’m on a project at work that demands 15hr days, and sometimes weekend.   I own a business outside of working full time.  I have a 2 year old independent toddler person who relies on me to entertain her while not at the workplace.  And just a few other small things going on in life.  We are all busy.   What I have come to realize though, is that we ALWAYS have  the ability to control our food intake.

The next few weeks will be interesting.  There is part of me that is bitter and even mad.  Probably a little because of realizing it’s not something I can do on my own.  Because I like to cook, I feel like something is being taken away.  But more than the anger or bitter parts that like to call this food jail, is the desire in me to be healthier and that means taking off the excess weight.

How did I get started.  It was a little bit of want.  And some pushing from friends and loved ones to make a permanent change in my life.  For that I am thankful.  Although I’m sure at times over the next few weeks I will also be mad at them. I found someone who will write a plan.  I found a way to make the preparation easy.  And most important I have the support needed externally and internally to give this a good go.  Internal support?   Well to start this journey I had to get on the scale.

I try to avoid the scale.  Why? Well a number is real.  It makes everything real.  I can’t explain away a number.  It’s based on some fact.  Measuring yourself to track against is a key internal support factor, I know I don’t want that number to be me or define me.  So it’s something that must change.

This step, is a necessary step for me to move forward in my journey.  Cheers to day 1!