Monday 11/4/13

Strength
Back Squat
6 sets of 6 reps @ 5-20# more than last week

Add 5-20 pounds to the 70% we used last week depending on how you felt. If last weeks sets felt easy and you weren’t too sore then add 10-20 pounds. If the weight felt difficult or you were incredibly sore add only 5-10 pounds.

WOD
“Annie”
For time:
50-40-30-20-10
Double Unders
Sit-Ups

Compare to 3/25/13

Basics
Half “Annie”
For time:
25-20-15-10-5
Double Unders
Sit-Ups

If you can not do double Unders complete 3 times the required number of single Unders

WOD More

Onto step 8 of our 10 part series, 10 Steps to Eating Better.  This step’s focus is to hit the gym more.  If you are consistently in the gym giving it your all, your body will start to talk to you.  Not in a creepy sort of way, but in a “why did you eat that 6 Pack and a Pound 2 hours ago” sort of way.  If you workout intensely, say, doing CrossFit WODs, your body will crave certain foods and detest others.  Ever felt like a triple cheeseburger after Fran?  If so, do it faster!

If you are making the commitment in the gym, to working out, your nutrition should improve alongside.  This way, you can see double the results!  Once your body shifts from burning carbs for energy, to burning fat, you will see a dramatic improvement in your MetCons.  The body is much more efficient in burning fat for energy.

Another neat aspect of WODing more, is you’ll start to hold yourself accountable more in the gym and in life.  Your expectations get higher, you start to look at improving areas of your health outside the gym such as sleep, water, relationships, and nutrition.  It all stems from the WOD.  The more you get in the gym, the more health and fitness is a part of your life.  The healthier and more fit you become, the more you do to try and help keep that momentum going!  So, reserve your next WOD and we’ll see you in the box!

Written by:
Just Paleo

Monday 11/4/13

Strength
Back Squat
6 sets of 6 reps @ 5-20# more than last week

Add 5-20 pounds to the 70% we used last week depending on how you felt. If last weeks sets felt easy and you weren’t too sore then add 10-20 pounds. If the weight felt difficult or you were incredibly sore add only 5-10 pounds.

WOD
“Annie”
For time:
50-40-30-20-10
Double Unders
Sit-Ups

Compare to 3/25/13

Basics
Half “Annie”
For time:
25-20-15-10-5
Double Unders
Sit-Ups

If you can not do double Unders complete 3 times the required number of single Unders

WOD More

Onto step 8 of our 10 part series, 10 Steps to Eating Better.  This step’s focus is to hit the gym more.  If you are consistently in the gym giving it your all, your body will start to talk to you.  Not in a creepy sort of way, but in a “why did you eat that 6 Pack and a Pound 2 hours ago” sort of way.  If you workout intensely, say, doing CrossFit WODs, your body will crave certain foods and detest others.  Ever felt like a triple cheeseburger after Fran?  If so, do it faster!

If you are making the commitment in the gym, to working out, your nutrition should improve alongside.  This way, you can see double the results!  Once your body shifts from burning carbs for energy, to burning fat, you will see a dramatic improvement in your MetCons.  The body is much more efficient in burning fat for energy.

Another neat aspect of WODing more, is you’ll start to hold yourself accountable more in the gym and in life.  Your expectations get higher, you start to look at improving areas of your health outside the gym such as sleep, water, relationships, and nutrition.  It all stems from the WOD.  The more you get in the gym, the more health and fitness is a part of your life.  The healthier and more fit you become, the more you do to try and help keep that momentum going!  So, reserve your next WOD and we’ll see you in the box!

Written by:
Just Paleo