Level One - Day Three WOD

Good Morning, Athletes!

Have you returned to the land of the living yet? I hope that you took advantage of the day off and rested well. Rest days are a planned event in our sport and are truly important to both our physical well-being (and repair!) and our mental recovery. Without a doubt, CrossFitters put out the highest intensity and perform the most work (remember: work equals force times distance over time, better known as power) of any athlete in sport. Be proud of what you are doing!

Today is workout number three. It is a day in which we incorporate all three fitness modalities: gymnastics (moving your body through space), weightlifting (moving your body through space with additional weight), and metabolic conditioning (cardio).

WOD:

• Warm-up, 2 x 10

• Main Workout - As Many Rounds As Possible (AMRAP) in 7 minutes
• Med Ball Toss
• Chase
• Sit-up x 5
• Cool-down
• Roller, Stretch
• + 1 liter Water

A couple points: The med-ball toss can be performed several different ways - from a squat toss the ball as you stand up in a basketball push-pass form, or you can toss it from a muted squat similar to shooting a basketball "granny-style" with a swing from between the knees. If you are really feeling your oats, you can "Hoover" it which starts with in the granny fashion but you drive hard and throw the ball over your head behind you. Then chase after it. When you get there do five sit-ups. If the sit-ups are a problem sub it out for something else like leg-lifts or mountain-climbers or squats. Pick the ball up and do it again. Count the number of rounds you do if at all possible. (I usually mess up the counts when I do it so I bring along a lap counter)

Concession: You are probably a bit sore from getting started on a new workout regimen after so long off. This is normal. It is your body's way of making gains and telling you that it needs recovery. If you get to round 10 or 15 and do not think you'll make it to 7 minutes then you can stop there (record the time that it took) or choose to cut down the minutes (perhaps to 4 or 5 minutes).

That's it for today. Remember, if you have any questions or even just general comments - let me know!

Take this one outside.

Have fun. DO WORK!

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

Coach