Wednesday

CrossFit Territory – CrossFit

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Warm-up

200m run

10 sit ups

200m row

10 sit ups

4000m bike

10 sit ups

Mobility

3 minutes total time straddle

Skill

Metcon (5 Rounds for time)

LITE (Scale)

OE1 minutes for 10 minutes:

1st-Max effort Knee Sit hold

2nd- push position hold

GENERAL (Rx’d)

OE1 minutes for 10 minutes:

1st-Single leg L-sit hold

2nd- handstand hold (wall)

COMPETITORS ( Rx+)

OE1 minutes for 10 minutes:

1st-L-Sit hold

2nd- handstand hold

Workout of the day

Rowing Intervals 5x700m (5 Rounds for reps)

ANEROBIC CAPACITY

(Intesity)

Row 5x700m Rest 1 min
You may choose from the following:

Run 700m

Row 700m

Bike 1400m

Ski 700m

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

Calculate Your Recommended Protein Intake?

Protein is essential for life. It provides the building blocks for your body’s tissues, organs, hormones, and enzymes. This macronutrient is crucial for building and maintaining muscle mass. It also increases satiety, which is why it’s so important to get enough protein when you’re limiting your calories to meet a fat-loss goal.

HOW MUCH PROTEIN DO I NEED?

The amount of protein you need depends on your weight, goals, and lifestyle. The daily minimum recommended by the National Institutes of Health is 0.36 grams per pound for a sedentary person.[1] However, if you do intense workouts or have a physically demanding job, you’ll need more.[2] While the average healthy diet provides enough protein for most people, it may benefit you to bump up your intake if you exercise to build muscle or lose fat, either from dietary protein or supplements.

If your goal is to lose weight, increasing the protein in your diet can help you lose more fat and preserve more lean mass, which explains the popularity of low-carb, high-protein diets.[3] But it’s also important to save room in your diet for other crucial nutrients. Make sure you’re eating enough fat, carbohydrates, fiber, vitamins, and minerals to keep your body energized and operating at peak performance.

The protein calculator on this page takes your body-composition goals and activity level into account to estimate your protein needs. Everyone is different, though, so experiment to find the right level of protein for your body. Start with the number given by the calculator, see how that makes you feel, and try adjusting your protein level up or down to see what amount makes you feel good and perform well.

WHAT ARE THE BEST SOURCES OF PROTEIN?

Amino acids are the building blocks that make up protein. There are 20 different amino acids in all, and different proteins provide different combinations of amino acids in varying ratios.

read more https://www.bodybuilding.com/fun/calpro