Wednesday

CrossFit Territory – CrossFit

View Public Whiteboard

Warm-up

1 parallette push + kick through +1 parallette dip x 4

200m row

1 parallette push + kick through +1 parallette dip x 3

200m run

1 parallette push + kick through +1 parallette dip x 2

200m row

1 parallette push + kick through +1 parallette dip x 1

200m run

Mobility

3 minutes total time straddle

Skill

Metcon (5 Rounds for time)

LITE (Scale)

OE2 minutes for 5 rounds:

3-5 muscle up transitions

GENERAL (Rx’d)

OE2 minutes for 5 rounds

3-5 reps banded swing muscle up

COMPETITORS ( Rx+)

OE2 minutes 5 rounds

3-5 ring muscle ups linked

Workout of the day

Rowing Intervals 8x500m (8 Rounds for time)

ANEROBIC CAPACITY

(Intensity)

8x500m Rest 1 min
You may choose from the following:

Run :400m

Row 500

Bike 100m

Ski cal 500m

or combination of both

Romwod

Lizard -1 minute each side

Dragon – 1 minute each side

Pigeon – 1 minute each side

supine twisted cross 1 minute each side

Nutrition Tip

5 BENEFITS OF COQ10

1. COQ10 HELPS PREVENT HEART FAILURE

Early evidence suggests that low CoQ10 levels are associated with increased risk fo heart failure.

2. COQ10 HELPS PREVENT HIGH BLOOD PRESSURE

Preliminary studies suggest increasing CoQ10 levels may help manage high blood pressure. Further studies are required.

3. COQ10 HELPS MIGRAINE SUFFERERS

A 2005 study suggests that participants taking 100mg of CoQ10 three times daily significantly reduced migraine frequency when compared to the control group who took a placebo. More research is required to replicate the findings.

4. COQ10 HELPS ENERGY PRODUCTION

CoQ10 plays an important role in a process known as ATP (adenosine triphosphate) synthesis. ATP is one of the most critical substances in cellular energy production. People with low CoQ10 levels may experience fatigue, and increasing CoQ10 levels has – over time – been shown to increase energy production and reduce fatigue in these same people.

5. COQ10 HELPS EXERCISE PERFORMANCE.

Although further research is required, a small handful of preliminary studies suggest there may be a link between CoQ10 and strength and endurance among athletes.