Wednesday

CrossFit Territory – CrossFit

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Warm-up

10 air squat

200m row

2 min calve stretch right

200m run

10 air squat

200m row

2 min calve stretch left

200m run

Mobility

3 minutes total time seated forward fold

Skill

Metcon (5 Rounds for time)

LITE (Scale)

OE2 minutes for 5 rounds:

8-16 Alternating Banded pistol squat

GENERAL (Rx’d)

OE2 minutes for 5 rounds

8-16 Alternating pistol squat

COMPETITORS ( Rx+)

OE2 minutes 5 rounds

8-16 Alternating Weighted pistol squat

(1x then 2x Db, 1x then 2x kb, bb ohs,

Workout of the day

Rowing Intervals FARTLEC (Time)

VOLUME WORKOUT

800:200×5

800m Slow Pace 200m Fast Pace for 5kms
You may choose from the following:

Run

Row

Bike 1600/400

Ski cal

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.