Endurance Running WOD 4.17.2014
Warm up & Mobility
A. 2 x 200 m Jog
B. Timed 800 m run
rest 5 minutes
Timed 800 m Run
Maintaining consistent pace.
C. 3 sets of
10 GHD Sit-ups
10 GHD Hip Extensions.
Nice work everyone. Your times are getting better and more consistent!
Time to start planning for Monday, April 21
Clean out your pantry and fridge. Removing temptation will make it much easier.
Go shopping! Take your approved food list with you and buy plenty of meats, vegetables and good fats. Approved Food List
Read labels! Sugar is hidden in many foods with many different names.
Prepare! Make larger batches of food. Check out www.chowstalker.com for sugar free approved recipes. (see links below)
Each day you are 100% sugar free, give yourself a check mark on the white board.
Warm-Up ~ 3 Rounds:
- 10 Jumping Jacks
- Bear Crawl > 3 Monkey Hangs
- 5m 1-legged hops (ea. side)
- Perimeter Run
Discussion: Body Control (Squats, Push-Ups)
Skill: Rope Climbs
W.O.D. ~ 3 Rounds:
- 1 Rope Climb
- 15 Push-Ups
- 25 Squats
Game ~ CrossFit Switch!
CFKids class will be at 10:00 a.m. tomorrow, Good Friday.
There will be no kids’ class next week due to April vacation.