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We did 3 bars of death last Saturday. Sometimes just completing a workout like that is good enough. Forget about how fast.
WOD
3 sets of Handstand holds for Max time spent upside down.
Then
Row 1000 meters for time
and go right into 5 rounds
10 pull ups
20 push ups
Did you eat and/or drink a little to much? Don't feel guilty, just don't turn the next 40 days into an excuse to add 5-10 pounds. Get in here and workout, relieve some stress, get in shape. No, round is not a shape.
"Nancy"
5 rounds for time of:
15 x 95# OHS scale weight to ability and fitness level
run 400 meters.
Tomorrow's meal probably won't look like this.
Tabata airdyne 20 sec fast, 10 sec slow for distance rest 1 minute
tabata row 20 sec fast, 10 sec slow for distance rest 1 minute
tabata ball slams rest 1 minute
tabata jump squats rest 1 minute
tabata ab mat situps
Different resistance for different strength and abilities. Same workout though!
WOD
Deadlift 5-3-3-3-1 use good form if form breaks down lower weight
rest 5 minutes then
Pick a cindy goal Example 20 rounds in 20 minutes that would equal 1 minute per round (interval)
go 4 rounds on the minute (interval) descend 1-4 (get progressively faster) then rest 1 interval cycle
repeat 2 more times for a total of 3 rounds. This should show you what it will feel like to work at the pace you would like to hold for a "cindy".
5 Pull-ups
10 Push-ups
15 Squats
Kirsten crushes her workout and tries to hide from the camera!
4H5 Front squat
then
10-8-6-4-2
power clean/thruster/pull up using 20/35 db’s scale up or down as needed!
Thanksgiving day workout at 9:30 AM, Friday 9:30AM, Saturday 9:30AM
Are you feeding and watering your body? If your body was a pet would it be properly cared for. Your body is your posession, your responsibility. Take charge of your health. Don't resign yourself to eat like crap during the holiday season and gain 10lbs like everyone else.
When eating every meal ask what is my protein source. Load up on leafy greens and vegetables and fill the plate with them. Avoid grains and sugars. Think of what activities you will attend during the week and pick one to indulge in. The rest of the week say no to the cookies and candy everywhere. Celebrate the holidays but don't turn them into a 40 day glutton fest.
When you give in to temptation don't feel guilty, just get back on track starting with your next meal.
WOD
Tabata each station below for reps
-power Snatch Bar
1:00 Rest
-Back Squat w/bar / Push Press combo w/Bar
1:00 Rest
-Deadlift /Push up Combo (135 lb /95 lb loading)
1:00 Rest
-Split Jerk Bar
Dare to dream. Have you ever had someone say to you, "In your dreams"? The nice thing about dreams is you don't have limitations. Carry the dreaming spirit over to your life. Be realistic, but think about your limitations and whether or not they are real or self imposed. The great thing about training people is challenging them to try to do things they don't think they can. Many times they accomplish a physical feat the very first time they try it, even though they didn't think they could! How many times do you fail to reach your potential because of a notion in your head that you can't do it?
Strive to achieve a realistic dream. Ask others who can challenge you if a dream is realistic. Don't ask a pessimistic negative person, but ask someone who wants the best from you. Then strive to achieve. Don't make the goal the only reason, but just part of a journey. We can get discouraged when we fail to achieve a goal, but if we can learn to enjoy the journey we put things in a new light. We strive for improvement and have fun along the way.
Think about the above babble and apply it in personal way!
WOD
Shoulder Press
3-2-1-1-1 then
Five rounds for time of:
20 Kettlebell Swings
20 Walking Lunges with Kettlebell held in Goblet Position
Everything in Athletic performance or health starts with Nutrition. Many athletes, even the elite of the elite athletes neglect the importance of nutrition. Remember back to the summer Olympics and the review of what Michael Phelps ate every day. His main goal was calories and he consumed tons of crap! Imagine if he would have had adequete protien. He should have gotten the needed carbs from vegetables and fruit. The rest of the needed calories should have been obtained through healthy quality fats. Athletic performance is the man's job and he had everything at his disposal. To try to fuel the needs of his training with Pizza and lots of other crap show how much talent he has. He could achieve even more if more attention was given to the building blocks of his own body! Do you want to achieve your genetic potential? Try to eat Lean meat, vegetables, some fruits, nuts, seeds, little starch (treat like a condiment) and no sugar. Eat this way for 2-3 weeks and see if you don't start feeling better.
WOD
"Elizabeth"
For time:
21-15-9 reps of:
Clean 135 pounds (let’s do squat cleans from the deck)
Ring dips
This little gym packs a Big punch!
WOD
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
