Friday

CrossFit Territory – CrossFit

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Mobility

Banded couch super stretch 2minutes each side.

Warm-up

TABATA 4 minutes

DB snatch

Sit ups

kB Swing

Knee Raise

Stamina

Metcon (2 Rounds for reps)

Lite (scale)

Every minute on the minute for 12 minutes:

Even minute-Dumbbell Snatch

Odd minute- Knee raise

General (Rx)

Every minute on the minute for 12 minutes:

Even minute- Dumbbell snatch 20/10

Odd minute- Knees to elbows

Competitors (Rx+)

Every minute on the minute for 12 minutes:

Even minute- Dumbbell snatch 22/15

Odd minute- TOES TO BAR
Strategy: Practice muscle snatch touch and go. Ensure both heads of the dumbbell touch the ground each rep.

Equipment

Gymnastic grips are going to protect your hands against tears

Workout of the day

Metcon (Time)

Lite (scale)

For time

21-18-15-12-9-6-3

Sit ups

KBS

General (Rx)

For time :

21-18-15-12-9-6-3

Sit up

KBS 24/16

Competitors (Rx+)

For time :

21-18-15-12-9-6-3

Sit up

KBS 32/24
Strategy: choose a level that allow you to do majority of the work unbroken and then break the rest of work up into manageable sets.

Equipment

Tape your thumbs to protect your hook grip

Cool Down

Supine extended leg twist pose- 1 minute each side

Extended arm Lizard stretch- 1 minute each side

Half seat frog pose – 1 minute each side

QLT stretch pose – 1 minute each side

Nutrition Tip

Is it better to have 5-6 meals a day or is it beter to have 3 meals a day.

The answer lies in, are you training for performance or longevty?

If your training for performance then the answer is more meals. Try to keep protein, carbs and fat drip fed through out the day. Three main meals and 2-3 snacks. Snacks should be base around your workouts for fuel and recovery. Eating for performance can decrease longevty.

If the answer is longevity then less meals are better for you. Your pancrease only has so many miles in it, if you use those miles up then you will enter the world of metabolic syndrome (diabeties, hypertension ect) . For more info contact Brendan and get your nutrtion dialed in.