Friday

CrossFit Territory – CrossFit

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Warm-up

20 Back Squats unloaded bar

200m run

20 sit ups

Mobility

3 minute stradle

Stamina

Metcon (Time)

LITE (Scale)

3 Intervals of :

20 back squats

20 Box Step ups

1 minute rest

GENERAL (Rx’d)

3 Intervals of :

20 back squats 50/35

20 Box Jumps

1 minute rest

COMPETITORS ( Rx+)

3 Intervals of :

20 back squats 70/50

20 Box jump

1 minute rest

bar can start in the rack

score is worst time
Strategy

pace your squats and BJ goal is to maintain the same time

Equipment

nothing specific required

Workout of the day

Metcon (AMRAP – Reps)

LITE (Scale)

As many rounds as possible in 7 minutes of:

3-6-9-12-15-18-21 ect…

Air squat

sit usp

GENERAL (Rx’d)

As many rounds as possible in 7 minutes of:

3-6-9-12-15-18-21 ect…

wallball

sit ups

COMPETITORS ( Rx+)

As many rounds as possible in 7 minutes of:

3-6-9-12-15-18-21 ect…

wallball target

sit ups
Strategy

Unbroken wallballs are a must. Pull ups break up into 3s or halves or thirds.

Equipment

gymnastic grips

Romwod

extended arm Lizard pose – 2 minutes each side

half saddle – 2 minutes each side

seal pose 1 minute total time

down dog

Nutrition Tip

Food Fight: Milk Chocolate vs. Dark Chocolate

By Kati Mora, RD for DietsInReview.com

With all the recent talk about how certain types of chocolate are indeed good for you, an excuse to eat it isn’t all that hard to find. But before you go and start eating chocolate bar after bar though, there is a small catch to all this good-for-you business. Chocolate, no matter the type, is still a source of calories and because it tastes oh-so-good to so many of us, it’s easy to over do it.

Plus, not all chocolates are created equal. To get the health benefits chocolate provides, you really have to know which chocolate bar offers the most amount of nutrients and the least amount of calorie-ridden fat and sugar.

Milk Chocolate vs. Dark Chocolate Although milk chocolate may taste great, it’s not nearly as good for you as dark chocolate is. This is because milk chocolate contains less of the original cocoa bean than dark chocolate does. Although milk chocolate does contain cocoa solids, it’s often diluted with the addition of milk solids, sugar, and cream. Since milk chocolate does contain some cocoa solids though, its not completely void of all nutrition; however, the nutritional quality is minimal in comparison with dark chocolate, which typically has more of the original cocoa present. This is important because the more cocoa that is present, the higher the nutritional quality. Cocoa is a fabulous source of flavonoids, a special class of antioxidants that are the primary reason chocolate is now considered to be a good-for-you treat.

read more https://www.fitnessmagazine.com/blogs/fitstop/2012/01/23/healthy-eating/milk-chocolate-or-dark-chocolate/