A. Gymnastics Skill Work - 10 minutes
Pick a skill you need practice on - rope climb footwork, muscle ups, ring holds, L-sits, handstands, handstand walks, kipping pull-ups - and work on it for 10 minutes. If you're not sure, ask your coach and he/she will help you choose.
B. 15 min AMRAP
10 walking lunges (10 ea leg)
10 kettlebell swings 53/35
20 double unders
If you feel beaten down from this week of training, take this WOD at about 70-80%. Easy pace, never gassed, short breaks between movements and rounds. If you feel good, go for it.
Rx+ - each movement UB. Don't move on until you do the reps unbroken.
BROMANCE! That's Dan on the left and Drew Vabulas/Vabs on the right. Yes, his name rhymes with FABULOUS. Awesome, right?
HOW YA FEELIN'?
It's the end of your first ever week of CrossFit for some of you - your first week back to regular training for others. So how are you feeling? Are you feeling strong? Energized? Excited about making progress? Or are you super sore? Achy? Irritable? Worn down?
If you say yes to more of the latter than the former choices, you need to take better care of yourself outside the box.
We can help you while you're here, but the other 23 hours of the day are equally important. Make sure you get plenty of sleep (in a DARK room...even light from the alarm clock can disturb your sleep), limit your stress, drink plenty of water, take fish oil, AND EAT WELL - start making the transition to paleo - get the CRAP out of your diet! Limit alcohol, sugar, grains, legumes and dairy.
Need help with paleo? Jasmine and Lis are teaching a FOOD AS FUEL class on Sat, June 9 from noon-1:30. It's free to members and we'll answer all your questions and share some great tactics for making the paleo lifestyle sustainable for you. Email firstname.lastname@example.org to reserve your spot.