WOD HAPPY HALLOWEEN!! Tabata Forward Jumping Squat Push Press Tricep Dip Back Extensions Knee-to-Elbows Trainers Notes: For each exercise go for 20 seconds on 10 seconds off 8 times. Rest 30 seconds before going on to the next one. Count your lowest rep on each exercise add for total points.
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REST DAY!! A great video to perfect your Front Squat http://www.youtube.com/watch?v=VVNblYv02z0 Scroll Down to Front Squat
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WOD AMRAYC (As Many Rounds as You Can) in 20 Mins 10 KB Swings 10 Weighted Walking Lunges 10 Ab Mat Sit-ups Trainers Notes: Guys use 1.5 pod for KB Swings and 40 for walking lunges. Gals 1 pood and 25lbs respectively.
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WOD With a work out partner perform 4 rounds each of the following. 30 Seconds KB Swings 3o Seconds Box Jumps 30 Seconds Rest Everyone – 1 Min rest 30 Second Row 30 Seconds Wall Ball 30 Seconds Rest Everyone – 1 Min rest 30 Seconds Jumping Pull ups 30 Seconds Skips 30 Seconds Rest [...]
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WOD In 16 mins try to complete the following 4 rounds of 400 meter run 20 Burpees Trainer Notes: It is best to be warmed up for this one. Warm up: 1/2 mile – mile jog, 10 squats, 10 push ups.
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REST DAY Nutrition: Nutrition plays one of the most important roles in our daily lives. It is fairly clear, the only way to lose weight safely and permanently is through exercise and life-long dietary changes. Yet that doesn’t stop the weight loss industry from introducing new ‘fad’ diets almost every month. If these diets were [...]
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WOD Clean and Jerk: 2, 2, 2, 1, 1, 1, 1 Trainer Notes: Don’t forget to warm up!!!
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Warm Up 500 M Row Work Out Today we are doing the Crossfit Calgary WOD: 1 round for time: 100 Double Unders 90 Back Extensions 80 Squats 70 Sit Ups 60 Lunges 50 Push Ups 40 Box Jumps 30 Wallballs 20 Burpees 10 Pull Ups With a few changes: 1) 20 Burpees is not enough [...]
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TABATA KB Swings Squats Sit-ups Wall Balls Row (for Calories) Trainers Suggestions: Men use 1.5 pood and women use 1 pood for KB swings and 20lb and 14lb for wall balls. EXPLANATION OF TABATA: For each exercise perform 20 seconds of work followed by 10 seconds of rest repeated 8 times with a one minute rotation [...]
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REST DAY! The Importance of Rest When we exercise our muscles breakdown, tiny fragments of protein within the muscle cells shatter. The more we exercise during a workout the greater the muscle catabolism (degradation); it’s one of the reasons why we actually become weaker as we progress through a particular routine. How quickly muscles degrade [...]
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Meal Of The Day
