Chris Sainsbury Fitness

Thursday 5-9-24 WOD

“Bad Annie”
16 MINUTE CAP
100-80-60-40-20
Double-Unders

50-40-30-20-10
Abmat Sit-ups

5-4-3-2-1
Rope Climbs

The time has come for even lighter days! 🙌 The first 8 pm sunset of the year in NYC will be tomorrow, Thursday, May 9th 2024. You won't see another sunset before 8 pm until August 2024! 😍🌅

Wednesday 5-8-24 WOD

"Wynonna Judd"
6 sets
10/8 Calorie Air Bike (sprint)
14 Barbell Step Back Lunges ( #95/65)
15 American Kettlebell Swings #53/35)
*****REST 3:00 BETWEEN SETS***

Tuesday 5-7-24 WOD

"Isabel"
FOR TIME
30 Sn**ches ( #135/95)

**ch

Monday 5-6-24 WOD

"Dolly Parton"
30 Minute - AMRAP
400 Meter RUN
5 Rounds of "CINDY"

***1 Round of CINDY
5 Pull-Ups
10 Push-Ups
15 Air Squats
**RX+ Strict Pull-Ups

Saturday 5-4-24 WOD

May the Force be with You for this workout!

"Darth Vadar"

METCON AMRAP (Rounds and Reps) - 41 Minutes
3 Rounds
5 Deadlifts ( #275/185)
25 Air Squats
19 Ring Rows
7 Thrusters ( #95/65)
7 Hand Stand Push Ups
3 Rounds
5 V-Ups
25 Ab Mat Sit ups
19 Double Unders
7 Evil Wheels (Ab Wheel Rollouts)
7 Russian Kettlebell Swings ( #70/53)

Wednesday 4-24-24 WOD


"Papaya"
8 MINUTE - AMRAP
300 Double Unders
50ft Dumbbell Farmers Carry Lunge 2x( #50/35)
50ft Dumbbell Front Rack Lunge 2x( #50/35)
50ft Single Arm Dumbbell Overhead Walking Lunge ( #50/35)
- 25ft Left/25ft Right

Tuesday 4-23-24 WOD

"Noah's Ark"
50-40-30-20-10
Calorie BIKE
25-20-15-10-5
Toes to Bar

***25 DUMBBELL LUNGES BETWEEN SETS 2x( #22.5/15)

Monday 4-22-24 WOD

Memorial Day is 6 weeks away. Murph Prep starts today to gear up towards Memorial Day Weekend to Honor Lt. Michael P. Murphy. Hero WOD’s are not uncommon in the CrossFit community.

"Half Murph"
TIME CAP - 32 MINUTES
800 Meter Run
50 Pull-Ups
100 Push-Ups
150 Air Squats
800 Meter Run

Saturday 4-20-24 WOD

21-15-9
Power Sn**ch ( #50/35)
Toes to Bar
Bar Facing Burpee

**ch

How cool is this?

Thursday 4-18-24 WOD

"Murph Ready"
TEAMS OF 2 - AMRAP - 30 MINUTES
4 Rounds of CINDY
200 Meter RUN
8 Rounds of CINDY
400 Meter RUN
16 Rounds of CINDY
800 Meter RUN
1 Round of CINDY
5 PULL-UPS
10 PUSH-UPS
15 AIR SQUATS

Wednesday 4-17-24 WOD

"Three Strikes"
AMRAP - 12 MINUTES
3 Dumbbell Front Squats 2x (50/35)
3 Chest to Bar PULL-UPS
3 Box Jump Overs (24"/20)
6 Dumbbell Front Squats 2x (50/35)
6 Chest to Bar PULL-UPS
6 Box Jump Overs (24"/20)
9 Dumbbell Front Squats 2x (50/35)
9 Chest to Bar PULL-UPS
9 Box Jump Overs (24"/20)
****CONTINUE TO ADD 3 REPS EACH ROUND****

Monday 4-15-24 WOD

FOR TIME - 10:35 CAP
200 Meter RUN
20 Goblet Squats ( #55)
400 Meter RUN
20 Burpees
400 Meter RUN
20 Kettlebell Swings ( #55)
200 Meter RUN
20 Goblet Squats ( #55)

REST 5:00 Minutes

800 Meter RUN
28 Burpees (2 minute AMRAP) after RUN

Tuesday 4-16-24 WOD

"Alex and Marty"
15-12-9-6-3
Devil Press 2x( #50/35)
45-36-27-18-9
Sit-Ups

Thursday 4-4-24 WOD

"The Force Awakens"
21-15-9
Hang Power Sn**ch ( #95/65)
Box Jump Overs (24"/20)
Handstand Push-Ups

Wednesday 4-3-24 WOD

"Revenge of the Stith"
AMRAP - 6 MINUTES
16-12-8
Dumbbell Sn**ch ( #50/35)
Handstand Push-Up
****WITH TIME REMAINING****
MAX distance Handstand Walk

**ches

Tuesday 4-2-24 WOD

"Attack of the Clones"
FOR TIME - 9 MINUTE CAP
20 Deadlifts ( #135/95)
15 Wall Balls ( #20/14) @ 10'
10 Chest to Bar Pull-Ups
20 Hang Clean (any variation) ( #135/95)
15 Wall Balls ( #20/14) @ 10'
10 Chest to Bar Pull-Ups
20 Shoulder to Overhead ( #135/95)
15 Wall Balls ( #20/14) @ 10"
10 Chest to Bar Pull-Ups

It's

Time to start to take your fitness to another level. Each week I bring you workouts, fitness tips, motivation and healthy recipes.

I'm here to help you reach your nutrition and fitness goals. I will create a healthy and sustainable fitness plan just for you. We'll reach your goals together. Let's get started.

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Fit Tip Friday

Here are some tips to help keep you fit over Easter.
1. Give non-chocolate gifts. Easter doesn’t have to be all about chocolate. Discuss the subject with family/friends. Discuss non-chocolate gifts to exchange. It can be books, candles, or bunny themed toys, etc. Be creative.
2. Keep EXERCISING. Easter is a holiday, not fitness. Extra days off mean extra workouts. Take your workout outside, bike, run or walk.
3. Eat any candy you receive in moderation, not all in one day.
4. Chocolate eggs can be replaced with real eggs. Eggs can be eaten for any meal during the day. Eggs are high in protein and aid in muscle growth.
5. Drink water. Try drinking a gallon a day.. Drinking helps your curb hunger and will boost your energy. Water also helps with weight loss.
6. Portion Control. Watch your carbs. Fill your plate with veggies. If possible avoid or skip dessert.
7. If you must eat chocolate, eat dark chocolate. It has a higher cocoa content, is more nutritious and less fattening than milk and white chocolates. Try chocolate that is over 70% cocoa. Remember moderation.
8. Schedule a specific time for a workout.
9. If you must eat dessert, limit your desserts. Go for the fruit first.
Enjoy your healthy Easter.

Saturday 3-30-24 WOD

World Marbles Day

Athlete's Choice

4-1-24 WOD

New Month, New Goals!!! Happy April Fools Day

Happy Easter! Enjoy your day and go get a walk or some play time outside with the family. Engage in a family game....Post the play time you did today.

Have an egg-streme Easter.

Back to work.

FIT TIP FRIDAY!

The weekend is here and some of us are still feeling like it’s a holiday. How are you going to avoid binge eating this weekend? Here are a few strategies:

#1 - PLAN AHEAD!

Decide what meal or treat(s) you will have, and stick to it. Get a calendar and write on down what you decided and put it in your kitchen.

#2 - PRACTICE MINDFUL EATING

Slow down when you are eating! Enjoy the taste and textures of your food.
Remember that you are treating yourself, so enjoy every moment.

#3 - START or USE A FOOD JOURNAL

Seeing really is believing! Write down everything you eat in one weekend - you just might end up making healthier choices because of it!

#4 - FORGET "WEEKEND SYNDROME"

Did you know the weekend is 29% of the week?
Why spend it "cheating"? Cheat meals are any meals made up of foods that will not lead you towards your health or weight-loss goals. The meals are considered a cheat since you are not staying true to your desired eating plan.

Why only treat yourself well 71% of the time?

#5 - FIND A BUDDY

Pair up with a friend or partner that have similar health goals. Challenge each other to make healthy choices all week long. Accountability is key!

Need help with your habits? I can help! Contact me and let's begin your fitness journey together!

Thursday 3-21-24 WOD

March 21, 2024 is World Down Syndrome Day! 💜🤍

Significance of the numbers:
• 3: People with Down Syndrome have a 3rd copy of the 21st chromosome (Trisomy 21!)
• 21: ^^^
• 47: People with Down Syndrome have 47 total chromosomes!

Who's ready for spring? Spring ahead, spring into fitness.

Tomorrow/Sunday is daylight savings time! Take advantage of the upcoming time change to help you improve your overall fitness and health routine.

⏰⏰

Spring forward into a new health and fitness routine and create a healthier you. What are your summer fitness goals? Don't fall back. Don't live in the past now is YOUR time. Put daylight savings time to use with an extra hour to get to the gym!

Don't forget to turn your clocks ahead 1 hour before going to bed tonight.

Wishing you and yours a very Happy St. Patrick's Day from Chris Sainsbury Fitness ☘️☘️ Wear your green workout gear and attack your workout.