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Endurance Running

Endurance WOD 4/24/2014

“TOSH”

3 Rounds

Rest time is your run time / 1-1

200 M Run

Rest

400 M Run

Rest

600 M Run

Rest

Maintain All Distance times for all rounds

PLEASE BE AWARE OF SUNDAY MORNING TIME CHANGE TO 9AM!

CF Conditioning 4.24

ccfconditioning250

 

90 Seconds to Complete x 6

5 RDL’s

20 Band Pull aparts

 

Tabata Mash:

Ring Rows

Floor Press

 

 

Great job today guys. Don’t forget this Saturday is bring a friend day!!

 

 

 

WOD 4.24.14

Young woman doing yoga asana low lunge

YOGA with Vicky is back!  Starting Saturday, May 17th and running every other Saturday.

7 AM $5 per class.

 

A. 4 sets:

4 Back Squat @ 23X1 tempo

*All 4 sets at a High Load (heavier than last week)

*rest 2 minutes between efforts

 

B.  4 sets:

4 TnG Push Jerk

* All 4 sets at a High Load

* rest 2 minutes between efforts

 

C.  4 x 100m Sled Drag (Walking-no running with Heavy Load)  *Not for time

Down Forward (50m)

Back Reverse (50m)

25 Squats

Rest as needed between sets

Reminder:  Endurance Team Tonight at 4:30 PM!

CF Conditioning 4.23

ccfconditioning250

 

Tester: 1 K Row for time

 

AMRAP 12

250 M Row

10 Situps

10 Supermans w/ 2 second Hold

10/10 Anchored Russian Twists

 

Post WOD:

Monster Walks & Rotator Cuff

Day 3 Sugar Free

 

Day 3 – The next few days are going to get tough.   If you spent the last week eating and drinking as much as you could knowing you were giving it up for 21 days, the next few days will definitely be tough.  You may have headaches, fatigue and feel like you’ve been hit by a truck.  This is normal and all part of the process.   Your body is adjusting and for some it may take longer than others to feel normal again.

Make sure to eat enough especially fat, drink plenty of water and relax.   You will get through this!

Something to help with the cravings.   One of my favorite recipes – leave out the maple syrup it’s not needed.

http://balancedbites.com/2012/10/easy-recipe-pumpkin-pancakes-from-practical-paleo.html

Stay strong!    It does get better.