Madda

IMG_6254Happy Birthday Mom!

The last day of a workout cycle can be the hardest of the three. You're tired and sore from the last couple days, and keeping up the motivativation to get in the gym and push yourself can be tough. However, you've been in that rhythm for the two days, so rolling with it is doable. Stick with it and go hard.

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Workout

Eight rounds on a 30 second interval of:
As many Squats as possible in 20 seconds
1 heavy Deadlift in the 10 seconds before the next round

then,

Eight rounds on a 30 second interval of:
As many Deadlifts as possible in 20 seconds, half the weight as used above
Hold the bottom position of the Squat for 10 seconds 

Combo

CFSC_DianaBarMU
Diana's bar muscle-ups.

By day two of a cycle, you are a little beat up from the first day's workout, but the soreness and fatigue may not have set in yet. In other words, there is little to hold you back from coming in fired up and hungry to attack the day's WOD. Don't miss the opportunity. 

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Workout

Complete the following for load every two minutes for 20 minutes:
1 Snatch
2 Overhead squats 

then,

Back squat 5-4-3-2-1 reps

Control Your Body

IMG_6205Sean and Amy practicing some gymnastics.

On day one of a new cycle of workouts, you are ready for anything -- you're fresh, rested and ready to push hard. Over the years, CrossFitters have tried many different approaches to rest and recovery. In order to maximize intensity and volume, Greg Glassman suggests three days of work and one day of rest. Each day you workout you should go hard. Rest days can be fully resting or active, depending on how you feel.

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Workout

Complete as many rounds as possible in 15 minutes of:
3 Handstand push-ups (as difficult as possible)
5 Bar muscle-ups
200 meter Run 

Have All Three

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It is important to balance your macro-nutrients. Each time you eat, you should have protein, carbohydrates and fat. Our bodies are like hormonal teeter totters and food is what makes the teeter totter go back and forth. If you always eat your protein, carbohydrates and fat together, you will live life more physically and emotionally balanced. Not to mention, you'll perform better. Read more about the zone here.

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Workout:

Rest day

The Devil In The Details

IMG_6175The ring push up.

To improve positiion this athlete could try to externally rotate her hands outward, open her chest and retracting her shoulder blades, which would put her in a more stable and stronger pressing position.

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Workout:

With a continuously running clock, perform the following movements each minute, adding one rep to each exercise every minute.

3 Box jumps
4 Kettlebell swings
5 Wall ball shots

Once you fail to complete all the repetitions within the minute, start back at 3, 4, 5 until 20 minutes is up.

The Extra Mile

IMG_6079 Amy at full extension

The movements we do in CrossFit are great because they require proper function of all of your joints and enough flexibility to go through full range of motion while staying stable. The amount of flexibility required to do CrossFit movements properly is just enough, building strength in those positions is ideal.

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Workout:

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups