All Posts By

James Simonelli

Tuesday 7.31.18

Three Danes CrossFit – CrossFit


WOD

For Time

50 Double Unders (100 Singles)

Cal Row 50/35

50 Wall Balls 20/14

Cal Row 50/35

50 Double Unders (100 Singles)

Warm-up

Rowling

Using only full strokes on the rower, try and stop the rower at 100m exactly. For every meter above or below 100 complete that number of reps of the following:

Round 1 – squats

Round 2 – Push-Ups

Round 3 – Burpees

then complete:

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

with empty barbell

Mobility

Complete 1-2 Minutes of each of the following:

Knee Circles – Left, Right, Back and Forth

Cradle Stretch

Shoulder Rotating T Square

Arm Circles – Thumbs Up – forward and backward

Arm Circles – Thumbs down – forward and backward

Banded Reverse Shoulder Stretch

Banded Shoulder/ Lat Stretch

Banded Squat Walk – forward

Banded Squat Walk – sideways left, sideways right

Banded External Shoulder Rotation

Banded Ankle Stretch

Rig Calf Stretch

WOD

Metcon (Time)

For Time

50 Double Unders (100 Singles)

Cal Row 50/35

50 Wall Balls 20/14

Cal Row 50/35

50 Double Unders (100 Singles)

CASH OUT

PISTOL SQUATS

Complete 3 sets of 8 reps per leg (16 reps per set)

Monday 7.30.18

Three Danes CrossFit – CrossFit


WOD

800m Run

30 Power Snatch 95/65

800m Run

30 Clean & Jerk 95/65

800m Run

30 Thrusters 95/65

Cash Out 100 Ab-Mat Sit-Ups

Warm-up

Line Drills

Quad Stretch (butt kick leg pull)

Knee to Chest

Soldier Kicks

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Inch Worm

Toe Walk

Heel Walk

Bear Crawl

Crab Walk

Duck Walk

High Knees

Butt Kickers

Mobility

Complete 1-2 Minutes of each of the following:

Squat Stretch

Couch Stretch

Front Rack Stretch

High Knee Pull

Knee Circles – Left, Right, Back and Forth – 10 of Each

Cradle Stretch

Pigeon Sweep

Cobra Pose

Child Pose

Arm Circles – Thumbs Up – forward and backward

Arm Circles – Thumbs down – forward and backward

PVC Circle

PVC Overhead Squats

Warrior Squat – 5 Each Side

Rig Calf Stretch

WOD

Metcon (Time)

800m Run

30 Power Snatch 95/65

800m Run

30 Clean & Jerk 95/65

800m Run

30 Thrusters 95/65
Cash Out 100 Ab-Mat Sit-Ups

Sunday 7.29.18

Three Danes CrossFit – CrossFit


The ladies starting “Fran Friday” off in style!

WOD

15 Min AMRAP

8 Ring Dips

16 One Arm Dumbbell Overhead Lunge 35/20

8 Push-Ups

Rx+

1 Muscle Up and 7 Ring Dips

50/35 for the lunges

Warm-up

2 Rounds

200m Jog

10 Squats

10 Mountain Climbers

10 Sit-Ups

then

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

Mobility

WOD

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

8 Ring Dips

16 One Arm Dumbbell Overhead Lunge 35/20

8 Push-Ups
Rx+

1 Muscle Up and 7 Ring Dips

50/35 for the lunges

CASH OUT

GHD Back Extension – Complete 3 sets of 15 reps per set

Barbell Bicep Curl – Complete 3 sets of 15 reps per set

Saturday 7.28.18

Three Danes CrossFit – CrossFit


WOD

Complete TWO Rounds of the following:

Athlete has 2 Minutes to complete the first part of each couplet before proceeding to MAX REPS for the second item for the remainder of each TWO minute round.

250m Row

Max Rep Kettlebell Swing 53/35

rest 2 minutes

Cal Bike 20/15

Max Rep Kettlebell Swing 53/35

rest 2 minutes

Cal Ski Erg 15/10

Max Rep Kettlebell Swing 53/35

rest 2 minutes

Second round replace Kettlebell Swings with Ab-Mat Sit-Ups.

Score is total number of reps completed for Kettlebell Swings and Sit-Ups

Warm-up

1 Min Bike

Spiderman Stretch, 30 seconds per side

1 Min Row

Side Lunge; 30 seconds per side

Samson Stretch; 30 seconds per side

1 Min Ski

5 Push-up to Down Dog

10 Air Squats

then complete:

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

with empty barbell

then complete 10 Warrior Squat (5 per side)

Mobility

Complete 1-2 Minutes of each of the following:

Quad Stretch (Butt Kick Leg Pull)

Couch Stretch

High Knee Pull

Lat Stretch on Wall

Frog Stretch

Hip Bridge

Shoulder Rotating T Square

Rig Calf Stretch

Banded Squat Walk – forward

Banded Squat Walk – sideways left, sideways right

Weightlifting

Front Squat (5 – 5 – 5 @ 85% 1RM; 25 @ 50% 1RM)

Metcon (AMRAP – Reps)

Complete TWO Rounds of the following:

Athlete has 2 Minutes to complete the first part of each couplet before proceeding to MAX REPS for the second item for the remainder of each TWO minute round.

250m Row

Max Rep Kettlebell Swing 53/35

rest 2 minutes

Cal Bike 20/15

Max Rep Kettlebell Swing 53/35

rest 2 minutes

Cal Ski Erg 15/10

Max Rep Kettlebell Swing 53/35

rest 2 minutes
Second round replace Kettlebell Swings with Ab-Mat Sit-Ups.

Score is total number of reps completed for Kettlebell Swings and Sit-Ups

Friday 7.27.18

Three Danes CrossFit – CrossFit


So much has changed in just 4 months…Thank you to all our friends, supporters, and athletes! And stay tuned, with your help and support, we just keep getting better!

WOD

Fran

21 – 15 – 9

Thrusters 95#/65#

Pull-Ups

Warm-up

30 Single Unders

30 Jumping Jacks

then one way across floor for each of the following:

Quad Stretch (butt kick leg pull)

Knee to Chest

Soldier Kicks

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Inch Worm

Toe Walk

Heel Walk

Bear Crawl

Crab Walk

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Mobility

Complete 1-2 Minutes of each of the following:

Squat Stretch

Quad Stretch (Butt Kick Leg Pull)

Front Rack Stretch

High Knee Pull

Knee Circles – Left, Right, Back and Forth

Wrist Stretch

Lat Stretch on Wall

Chest Stretch (pec) on wall

Arm Circles – Thumbs Up – forward and backward

Arm Circles – Thumbs down – forward and backward

Foam Roller/ Barbell Shoulder Stretch

WOD

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Gymnastics

Skill Work

Muscle Up Drills

Complete 3 Rounds of the following

10 Snap to Hollow

10 Superman

10 Prone PVC Raises (face down in Superman position, holding a PVC in a snatch grip, pull hands up towards ceiling while keeping arms straight, and legs in contact with the floor)

10 Standing Hollow Pull Downs (Using a technique bar and 1 or 2 bands, maintain a hollow position and straight arms and move hands from straight overhead to down until bar touches top of thighs)

10 Sliding Hollow Pulls (using rower seat)

10 Kipping Swings

10 Crossover Symmetry I, Y, T pulls

10 Jumping Bar Muscle Ups

Another good cause

Sneakers in September

Sneakers in September Campaign

September is Childhood Cancer Awareness Month. Every year over 15,780 children are diagnosed with cancer in the United States. Every day, 7 of those children are taken from their loved ones because of the cancer.

Sneakers in September is Max Cure’s fun way to bring light to childhood cancer awareness while raising money for our mission. This September you can contribute by dropping off your old unused sneakers at Three Danes CrossFit.

In today’s world of constant and instant communication, there is no shortage of information about a wide variety of charitable causes.  And there are certainly many of them! This is one that we can all support without any effort or cost, and actually maybe even reap a benefit of our own.

I’m talking about the Max Cure Foundation’s DUNK YOUR KICKS program. 

The story behind the Max Cure Foundation is a great one, and is based upon a 4 year old boy who is now a 9 year cancer survivor.  Max’s story and details about the foundation and their mission can be found at  www.MaxCure.org. Their DUNK YOUR KICKS program is one way that we can all support the Max Cure Foundation. Through the Dunk Your Kicks program, the MCF collects used sneakers, running shoes, and other forms of footwear. They then work with an international footwear recycler called Rethink Nation, which sells the used sneakers at an affordable price in developing countries where access to proper footwear is limited. Max Cure then receives up to $1.00 for each pair of shoes donated.

Three Danes CrossFit is proud to now be a collection point for the DUNK YOUR KICKS program and there is a collection box located in the Member’s Lounge where your used sneakers and running shoes can be placed. So we get to support the fight against pediatric cancer, help developing countries gain access to footwear, and we get to clear out some room in our closets!  Sounds like a win for everyone involved.

So bring your shoes in and throw them in the box and join us in supporting this great cause…this is an easy one to get behind and support.

Spaghetti Squash Fritter

We are constantly looking for new recipes that are quick and easy, but also delicious. All while being good for you at the same time.  This one hits all those points and will quickly become a family favorite.  It is one I created one day due to what we had on hand at the time, but now it has become one we make often.

Spaghetti squash is a very versatile vegetable and this is just one of its many possible uses. To prepare the spaghetti squash, cut it in half lengthwise and scrape out and discard the seeds and pulp. Brush the surface lightly with oil and sprinkle with your favorite seasoning or just salt and pepper. Place the squash halves cut side up on a foil lined pan and roast in the oven at 350°F until somewhat fork tender, about 30-45 minutes depending upon the size of the squash. At this point the squash can be refrigerated until ready to proceed with the recipe below or any other use you had in mind.

Scrape the flesh of the squash with a fork and the squash will start to come apart in noodle like strands.  Continue until all of the squash is removed and all that remains is the scraped out skin of the squash, which can be discarded. Proceed with the recipe as follows:

Spaghetti Squash Fritter Recipe
  • 3 C spaghetti squash, cooked and scraped into “noodles”
  • 2 eggs, beaten
  • 3/4C hard grated cheese (Parmigiano Reggiano, Pecorino Romano, Locatelli)
  • 1/2 tsp fresh ground black pepper
  • 1/2 tsp of your go to seasoning (your favorite steak or vegetable blended spice)
  • 1/4c chopped fresh parsley

Combine all ingredients in a mixing bowl and stir well to combine. Lightly oil and pre-heat a frying pan on medium heat. Drop a small scoop (2 tablespoons) of the squash mixture on to the frying pan and flatten slightly.  Continue placing scoops of the squash mix on the pan as space allows. Cook the fritters until browned, about 3-4 minutes, then turn them to cook the other side. Remove them from the pan, serve immediately, and enjoy. We like to eat them with some tomato sauce, but however you eat them I am sure you will find them to be delicious!

Nutrition

This recipe will yield approximately 10 fritters about 2-1/2 inches in diameter. Each fritter contains 50 calories, 3g protein, 3g fat, 3g carbs, as well as being a good source of calcium, iron, magnesium, vitamin A, Vitamin D, and zinc.

Should I work out?

three danes crossfit

I wanted to talk a bit about a question that we as Trainers get a lot. Should I work out? And that’s whether someone should work out or not, or do a particular exercise or not.  This question doesn’t come from someone not wanting to do a particular exercise, but rather from being sore, or injured, or in pain.  Now before we get into the main topic of this post, I want to discuss the previous sentence a little bit and hopefully clear up a few misconceptions that people may have.  Then we will address the issue of “To wod, or not to wod?”

Nothing ever gets better from not moving it.

Whenever someone asks me about whether to perform a particular exercise or if they can do something different than what is listed I always respond with the same sequence of questions. “Why?” is my first… and “Are you hurt, or do you just not like this exercise?” is what follows. See, these are two entirely different things and as such I have very different responses (and also emotions!) when I discuss them.  It’s human nature to not want to do something when we are not good at it.  People will actually ask if they can do something other than the exercise that is listed when it’s something they aren’t good at, or when it’s something they hate (funny how often those two things usually go together…) So, if what I get back is “I don’t like them” or “I’m no good at them” then my response is usually something along the lines of “Tough”, “Too bad”, or “That’s nice, do it anyway.”  Then I follow it up with “We don’t get better at something by not doing it”. Cause we don’t. Ever. If you’ve ever been around me when I talk about CrossFit you have heard me refer to it as a cruel highlighter.  Because it shows you exactly where your shortcomings are without any hesitation or misgivings whatsoever.

But if the response I get back is something that details an injury or pain then this will warrant a different sub-set of questions.  I then look to determine if the movement to be performed causes pain, and then in particular, what kind of pain? Because if doing the moment causes a sharp, stabbing, immediate pain, than this particular exercise should definitely NOT be performed and an appropriate substation made.  However, if the movement causes a dull aching pain which is usually derived from soreness or a previous workout than my suggestion would be for the member to perform the exercise but to scale back the weight to a moderate level.

Why?

If we have pain which is dull and aching then the muscle is usually stiff and sore from a previous workout.  By utilizing this muscle again, but in a much easier capacity, we are increasing the blood flow to the area, warming the area, increasing flexibility, relieving stiffness, and promoting healing.  There’s a reason why they have nurses come in and move the limbs of coma patients. Its to avoid long term muscle damage. So, should you work out?  Think about what is making you want to avoid working out, and if it’s pain, think about what kind and then proceed from there.  Remember, nothing ever gets better from not moving it.

 

Be well,

James

A Big Three Danes Welcome!

Welcome to Three Danes CrossFit

Welcome to the Trainer’s Corner!  This is the first post and I just want to thank everyone for choosing Three Danes CrossFit.  You are why we are all here, and being on this journey of better health, fitness, and wellness together is amazing and something I feel grateful about every day.

Trainer’s Corner will be all about information and ideas that we as Trainers would like to share with others.  Could be a recipe we like, or a product tip about something we use, maybe a certain exercise, or even tips on what we feel is the best way to get through a tough benchmark WOD.  Things that we feel may be helpful to others and hopefully will help guide us on our quest for improved health and wellness.

If there is a question you have, or an idea for a post, or something you would like us to mention on here, please don’t hesitate to let us know!  Send any and all questions, comments, and requests to us at threedanescrossfit@gmail.com

And remember, it’s not what you do inside the box that matters, but how well you live outside of it.

 

Be well!

James

Do the World a Favor

There are so many ways in which we can make the world a better place.  We can volunteer at a community outreach, be more environmentally aware, donate money, help the homeless; countless ways in which we can try to raise the collective bar of humanity so as to promote love, kindness, and good will to all.

I’m not thinking on quite that grand a scale here.  I’m talking about something much, much smaller…and some people might say that what I’m suggesting is ridiculous, and others will shudder in horror at the thought of it.

THROW OUT THE SCALE!

 

Now I’m not saying that the two are not related, but somewhere along the line we lost sight of what our health and fitness goals should be and started to equate fitness with losing weight.  And as such, the bathroom scale has become legend.  It has morphed into the enemy.  This seemingly innocuous measuring device has elicited more tears, frustration, aggravation, sadness, and despondency than anything else ever has before.  And the worst part of the whole thing is that it is all self-inflicted!  We do it to ourselves!  No one makes us get on the scale, no one forces us to weigh ourselves. But time and time again, that’s exactly what we do.

 

It has morphed into the enemy.

 

We are looking for verification and validation that our wants, needs and desires as well as our hard work is finally paying off.  Now this isn’t going to be a discourse on muscle weighing more than fat (which it does) or a discussion on feeling better versus weighing less.  We’re not even going to talk about water weight and the daily fluctuations your weight undergoes all day long due to intake and temperature and activity.

 

I’m talking about starting your day.  Getting up in the morning and getting ready to attack the day, eager to dive in and make a difference; help others, be kind to your fellow man, and smile everywhere you go. And then you step on the scale. And in an instant, everything changes.  Roses become some sort of nasty potpourri and your fellow man can just basically go suck it.  You don’t understand why your “number” is where it is, it wasn’t like that yesterday and after everything you did it certainly shouldn’t be like that today!  And just like that, our perspective shifts and we lower our energy by thinking and feeling in a negative manner.  And we leave and go out into the day and carry that energy with us. That’s no way to start the day.

Be your own barometer of wellness.

 

So, my suggestion is one which will help everyone (well, everyone except the people selling bathroom scales).  Don’t get on the scale.  You know how you feel, you know how your clothes fit, and you know how you look when you stand in front of a mirror.  You don’t need the scale.  Be your own barometer of wellness.  Let validation come from within yourself and from the people around you who love you.

So, do yourself a favor, and do all the people you see every day a favor too.  Throw out the scale.  You might be surprised at what happens.

throw out the scale