Workout of the Day

No pull up bar? Do push-ups instead!

Workout of the Day

Good morning fitness enthusiasts! This WOD does require equipment (huge tires, anyone?)... So if you  don't have access to a tire, a set of rings, or a kettlebell, check our the bodyweight workout below! Have a great day, everyone!!!

Equipment-free version:

3 Rounds for Time:

15 ft broad jumps w/ squat landing

15 bench dips (or you can use a sturdy chair)

15 burpees

Workout of the Day

Happy Fitness, everyone! Enjoy this workout!!!

Sub row for 400 meter run if you do not have access to a rower

Sub squat jumps for clean & jerks if you do not have a barbell

Sunday Fitday!

Tabata Time! Do each exercise for 20 seconds of work and 10 seconds of rest for 4 minutes each (8 rounds). This totals a 16 minute minute non-stop workout! Download the app called Gymboss.. You can program the timer to beep after 20 seconds and 10 seconds!

Workout of the Day!

Workout of the Day

If you have no equipment do the workout below!

20 Minutes Complete as Many Rounds as Possible of:

8 push-ups

8 step ups (on stairs or a bench)

8 squat jumps

HAPPY FITNESS!!!

Workout of the Day!

Workout of the Day!

Hey Fitness Freaks! :) This workout is super fun! For the bear crawls, set out a 30 foot target and go back and forth 10 times. 

HAPPY FITNESS!!!

Workout of the Day

No equipment? 

20 min. AMRAP

20 squats

10 push-ups 

5 inchworms 

Sunday Fitday!

Happy Sunday, everyone! Squeeze this workout in any time, any where today! You'll be glad you did! It's a killer and requires no equipment! (just do dips on a chair or bench!) Happy Fitness!!!

New CrossFit Stacked Schedule!

If you live in and around Johnson City, get a load of this new schedule! New coaches, new times, new equipment!!! Woo HOOO!!!!! I am still coaching the Tues/Thurs class at 1:00 for now! If you don't live in the area, please continue to visit the blog for new workouts every day! Happy Fitness everyone!!!

Workout of the Day

Take yourself on a nice easy 5k jog or go all out for a PR! Just get out and enjoy the day! Happy Fitness everyone!!!!

 

*you may sub for rowing if you are taking it easy on the knees!

Workout of the Day

Get ready to get your workout on!!! This one is a toughie, so don't be discouraged if you don't get a lot of rounds completed! Just work as hard as you can! Have a fit and fabulous day!!!

If you don't have a rower do the workout in this order:

100 m walking lunges

200 m sprint

100 m broad jumps

200 m sprint 

Workout of the Day

Good morning FITSPOS!!!! For this workout, you would need a heavy tire and pull-up bar... if you don't have access to these things then follow the workout listed below! Have a Fit & Fabulous day! 

Equipment-Free Version:

Buy in: Run 1 mile (must complete buy in before starting AMRAP)

then do As Many Rounds As Possible of:

5 Burpees

10 sit-ups

15 plyo push-ups 

(plyo indicates hands springing off of the ground after pushing up)

Workout of the Day

This is a great workout for the whole body! If you have no equipment use the workout below! It will be a great sweat no matter what! Have a fit and fabulous day, everyone!

No Equipment? 

5 Rounds for Time:

10 Squat Jumps

10 Burpees

10 Sit-ups

Workout of the Day!

Hey Fit Friends! Enjoy this tough workout!

*If you have no equipment see the modified workout below! 

Equipment-Free Version

3 Rounds for Time:

30 push-ups 

30 squat jumps (as high as you can)

30 walking lunges (30 each leg)

Sunday Fitday!

Happy Sunday Fitday!

No equipment? Use a step for box jumps or do squats and do regular sit-ups if you don't have a glute-ham developer. 

Sweat It Out Saturday!

This nasty little AMRAP {as many rounds as possible} will really make you work hard! If you don't have a barbell or weights just do squats in place of the hang cleans! Happy Fitness!!!

Workout of the Day

Happy Fit Friday!!! Enjoy this {longer} workout!

Equipment -free version

10 Rounds for time:

10 push-ups 

10 in-outs 

 

*In-outs - High plank position (top of a push-up) bring both knees in as far as you can to your chest and back out. Every time you bring them in counts as 1 rep.

Workout of the Day!

Hey Fitspos! Today is a fun workout! Hard, but short and sweet! Post comments if you have questions! 

Sumo Deadlift High Pull Demo 

Plank Liftoff Demo - minute 3:30

**If you have no weight to use for the SDHP do sumo squat jumps (wide-leg squat jumps) instead. 10-1 means perform 10 SDHP & 10 Plank Liftoffs, then 9 of each, 8 of each... all the way down to 1. Have fun with this one!!!

Workout of the Day

Good morning fit friends! This workout is all Olympic Lifting! Woo Hoo!!! If you do not have access to a barbell and weights, see the equipment-free workout below! Have a fit & fabulous day! 

Equipment-Free WOD:

4 Rounds for Time: 

10 squat jumps

10 burpees

10 plyo-pushups (push-ups with a mid-air clap)

GROW baby GROW!

So I thought I'd give you an update on my ever-growing belly! I am entering my 26th week on Thursday and am looking forward to being in my 3rd trimester soon! I have been registering and shopping for Ramsay Kate, and it makes me want her to be here already!!!

Here is me and my friend Rachel, who is one week behind me! 

Preggo bellies are so cute!

Stay tuned as I have showers coming up and the nursery is underway! More to come!!!

Workout of the Day!

This cardio CrossFit WOD will test your endurance, speed, agility, and lung capacity! It's a great day for it! Enjoy fit friends! 

Equipment-Free

No rower? No problem! Substitute shuffle-squats (half with left leg leading then switch) for the row:

400m Walking Lunges

300m Shuffle-Squats

200m Sprint

100m Broad Jumps

200M Walking Lunges

300m Sprint

400m Shuffle-Squats

Workout of the day

Workout of the day!

Equipment-free Version:

5 Rounds for Time:

20 squat jumps

20 walking lunges (10 each leg) 

20 grasshoppers (20 each leg)

Grasshopper Demo

Workout of the Day!

Happy Saturday!!! If you have no equipment, see the modified workout below... Have a great workout!

Modified Workout

Buy in: 150 jumping jacks

25 squat jumps

25 push-ups

25 jumping lunges (each leg)

25 bench (or chair) dips

25 burpees

Workout of the Day

Get a serious workout in today with this 20 minute AMRAP. Remember AMRAP stands for "As Many Rounds as Possible" and today, that's for 20 minutes, folks! If you don't have an abmat, just do regular sit-ups. Hope everyone has a wonderful & fit Friday!!!!

"Helen"

Today's Workout

Today's workout is a crossfit benchmark workout, "Helen"! It will kick start our 30-day Paleo Challenge at CrossFit Stacked! We will do it again at the end of the 30 days! Good luck Stackers! If anyone else would like to know more about our Paleo Challenge, let me know!!!

Sometimes Cheating is Ok!

So when it comes to relationships, tests, and taxes, MAYBE NOT; but when it comes to food, UHH yeah -- cheating is NECESSARY! Every now and then {especially when you're preggo like me}, a cheat meal can be the key to success! Too strict of a "diet" or healthy lifestyle can push one over the edge and can cause total destruction. Staying on track is important, so add a cheat meal here and there for sanity! This recipe can also be made Paleo, but I chose not to this morning {hubby likes homemade pancakes, and the bacon is well, a no-brainer}!

I got this recipe from Lady Behind the Curtain and hers looked incredible! So I decided to give it a go. Instead of premade pancake mix, {I didn't have any} I used this recipe. Go a little easier on the salt! FYI :) So follow the "Lady Behind the Curtain" recipe and directions for perfect Bacon-Pancake Dippers! You will NOT regret it!!!

Bacon-Pancake Dippers

ENJOY!!!!