Wednesday

CrossFit Territory – CrossFit

View Public Whiteboard

Warm-up

200m run

10 scap Pull ups

200m row

10 Kipping Drill

400m bike

10 ring rows

Mobility

3 minutes total time straddle

Skill

Metcon (5 Rounds for reps)

LITE (Scale)

OE2 minutes for 5 rounds:

Banded kipping Pull ups (2 kips 1 pull up)

GENERAL (Rx’d)

OE2 minutes for 5 rounds

Banded Bar Muscle up

COMPETITORS ( Rx+)

OE2 minutes 5 rounds

bar Muscle up

Workout of the day

Rowing intervals (variable) (Calories)

On every 2 minutes for 2 rounds

90 seconds max effort

On every 2 minutes for 2 rounds

75 seconds max effort

On every 2 minutes for 2 rounds

60 seconds max effort

On every 2 minutes for 2 rounds

45 seconds max effort

On every 2 minutes for 2 rounds

30 seconds max effort
Run is 10m Shuttle

everything else calorise

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

Why Grains Are Unhealthy

I find that grain bashing makes for a tasty, but ultimately unsatisfying meal.

You all know how much I love doing it, though. But no matter how often I sit down to dine on the stuff (and I’ve done it with great gusto in the past), I always leave the table feeling like I left something behind. Like maybe I wasn’t harsh enough about the danger of gluten, or I failed to really convey just how much I hated lectins. If I didn’t know better, I’d think the mere mention of grains was eliciting a crazy insulin-esque response and throwing my satiety hormones all out of whack. I was filling up on anti-grain talk, but I just couldn’t fill that void for long.

Well, I’ve got the hunger today, and this time I aim to stuff myself to the point of perpetual sickness. I don’t ever want to have to look at another anti-grain argument again (yeah, right). If things get a little disjointed, or if I descend into bullet points and sentence fragments, it’s only because the hunger has taken over and I’ve decided to dispense with the pleasantries in order to lay it all out at once.

READ MORE…https://www.marksdailyapple.com/why-grains-are-unhealthy/