Wednesday

CrossFit Territory – CrossFit

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Warm-up

Band running drils

Done in partner fashion 1 lap of gym then switch.

2x jog throughs

2x high knee bounding

2x revers jog throughs

2x revers bounding

Anerobic Power

Metcon (Calories)

BIKE/ROW/ SKI

15 rounds of

10 seconds on 10 seconds off

Max effort/ active recovery

Total time 5 minutes
Strategy

If your rowing on this workout its a great chance to practice your rowing starts (legs, legs, half, full, full) before settling into your pace. For bike no more than 2 standing pedals before sitting and settling into pace.

Conditioning WOD

Metcon (Time)

RUN/ROW

For time

1000m

Rest 1 minute

800m

Rest 1 minute

600m

Rest 1 minute

400m

Rest 1 minute

200m

Rest 1 minute

Score is time minus rest period.
Statergy: if your taking an active rest day then all intevals are to be done at slow to moderate pace. If today is a training day I max efforts are requires

Equpment : Good pair of running style shoes, a time keeping device like smate phone/watch , garmen ect

Cool Down

Eagle pose- 2 minutes each side

Full front leg split pose – 2 minutes each leg

Sumo Squat Pose – 2 total time

Twisted cross pose- 2 minutes each side

Nutrition Tip

WHAT IS THE PALEO DIET?

The Paleo diet is based upon eating the foods our bodies were designed for through thousands of years of evolution. These foods were available to early people through hunting and gathering: meat and sh, nuts and seeds, fruits and vegetables. With advances in technology, other kinds of food became available for consumption—grains, dairy, and processed foods—which are not as easy for our bodies to digest. The foods recommended in the Paleo diet generally provide our bodies with more ef cient, long- lasting energy that also aids in burning fat.

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