Memo

Updated: 26 December 2010

All CF workouts of the year have been updated and some pictures have been added to previous posts. I will need to go in and fix the posting dates so they are in order and in the right month, but you get the idea.

I'll continue to add my own workout log as time permits. Hopefully with more pictures this year.

If you're interested in some killer food recipes (paleo friendly) be sure to check out The Naked Kitchen Blog!

Thursday, April 8, 2010

Level One - Day Eleven WOD

Good Morning, Athletes!

Not much to add for GP (general purpose) today. So we'll just get down to brass tacks.

Today's WOD:
  • Warm-up, 2 x 10.
  • WOD
    • AMRAP (as many rounds as possible) in 7 minutes
      • Leg Lifts, 15 reps
      • Push-ups, 10 reps
      • Dips, 5 reps
    • You can leave the push-ups/dips out of your warm-up if you'd like, however I'd do them to get the muscles and joints warmed up. Also, be willing to scale down. For example, try the push-up as you normally do and when your muscles fail move up to a push-up off the bench or wall. Then the next round, do it again. Always try to get your regular exercise first before scaling down.
  • Cool-down: Roller/Stretching + 1 liter water
It'll be a gorgeous day today! Find a place to do this WOD outside if you can! Otherwise, use your cool-down to take a nice long walk together. And don't forget to hold hands - it's a great dopamine generator.

Post thoughts and rounds to comments.

Have fun. DO WORK!

3...2...1...GO!

Coach

1 comment:

  1. Shawna - in 7 minutes
    5 rounds leg lifts
    4 rounds push-ups
    4 rounds dips

    ReplyDelete