Food: a bowl, a knife, and fresh ingredients. Olive oil and a vinegar of choice. Load up with left over protein or some chicken breast or whatever. This isn't even cooking. I don't wanna hear any excuses about cooking. It isn't cooking. It's getting up and not being lazy. It's initiative. It's simply DO. Get a knife and start chopping. Put in a bowl and eat. How much cheaper than a restaurant or fast food is this? How much better for your health? Have I made my point yet?
DOWNLOAD AND PRINT 5/3/1 spreadssheet = DOWNLOAD THIS! <---input 90% of your 1 rep max into the Max fields
25 Burpees if no COMP book or WOD book.
Elite members WOD:
Body Temp Warmup: 3 Minutes
250m Row -250m Run - 150 Jump Rope skips
Dynamic Range of Motion: 6-8 Minutes
Strength: 10 Minutes
5/3/1 - DELOAD WEEK - Deadlift
This weeks percentages:
40% x 5 reps
50% x 3 reps
60% x 5 reps NO MAX REPS - Finished after this set
Skill: @ 100% Pace
CrossFit Games week 1 WOD:
Amrap in 10 minutes of:
15 Power Snatch #75/#55
Conditioning: 20 minutes @ 70% pace
AMRAP in 20 minutes of:
5 Handstand push-ups *Females use orange band *Males use lightest band if have to assist
10 1-legged squats *5 Per leg
*Work on perfect form. If it takes you 5 minutes to do 1 HSPU or Pistol...thats what you do.
CFG Advanced: If less than 5 rounds on Skill. Spend 15 minutes until you get 60 double unders unbroken
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