Happy Monday, Crew!
As promised, we have started a new set-up for the emails. As you will note – today’s email contains your workouts for the week. Our thanks to CrossFit Tallahassee for providing these terrific, no-tools-needed, workouts free of charge to everyone who has the desire to add solid, high-intensity workouts to their healthy lifestyle.
Later this week, you can expect one to two emails that will have a “round-up” of information and links that are currently bouncing around our tremendous community on the internet. I do plan to add in a recipe and some information on a specific nutrition topic. If you have a specific request for a topic or a something notable you think the group would appreciate, please send it to me so that I can get it posted up.
In the meantime, have you decided on your first of four 30 day resolutions? I started this morning on drinking water only. And it has already been tough! I’ll miss the coffee and tea for sure. Mostly, my decision was based upon two factors. I want to see what affect my caffeine intake is having on my energy levels as well as the possibility of FINALLY kicking my comfort food (which is, interestingly, diet pop/soda). Next week, I’ll start three 10-minute indulgences: organizing, mobility/stretching, mindful centering (meditation, if you will). What is your first step? Reply back and help give others ideas! Some quick ones: start a one-sentence journal, tidy up around the house for 10 minutes each night, follow every workout posted for 30 days, cook one meal every day, read for 15 minutes, log your food intake, donate $10/day to a different charity, invent a new recipe (30 new recipes total!), doodle.
Here’s a Easter Treat recipe for you! Spunky Holiday: Nona’s Chocolate Easter Eggs
Let’s not forget to get out and enjoy the sun! Have a brilliant week.
To new journeys.
Mike.
Monday Offsite WOD
30 Squats (always have full range of motion...crease of hip lower then tip of knee, weight on heels, chest up)
15 Pushups (core tight, no sagging hips. full range of motion. chest touches ground)
6 rounds then;
run 600meters (estimate distance or run 4 minutes if necessary)
Warm-up: (2 rounds of 15 reps)
Jumping Jacks
Shoulder Stretch/Mobility
Push-ups (5 reps)
Samson Stretch (hold 10 sec. ea. leg)
Squat (hold at bottom on rep #15 for 10 seconds)
Today's Quote: It's what you learn after you know it all that counts. ~Attributed to Harry S Truman
Weighted Option: Hold light weight in hands or in front for squats.
Tuesday Offsite WOD
Mountain Climbers
Sit-ups
50 40 30 20 10 reps for time
when finished;
Plank Hold for 3 minutes (alternate with opposite arm/leg lifted for extra challenge)
Warm-up: (2 rounds of 15 reps)
Jumping Jacks
Shoulder Stretch/Mobility
Push-ups (5 reps)
Samson Stretch (hold 10 sec. ea. leg)
Squat (hold at bottom on rep #15 for 10 seconds)
Today's Quote: Health is not simply the absence of sickness - Hannah Green
Weighted Option: hold light weight for sit-ups.
Wednesday Offsite WOD
50 Dips (use one or two sturdy and stable chairs or bench) Dip deep-full range of motion. Keep legs straight & back close to bench. Elevate feet for added challenge. Use rings or dip station if available
1 Mile Run (estimate distance if necessary)
For time. Partition the dips and run as desired
Warm-up: (2 rounds of 15 reps)
Jumping Jacks
Shoulder Stretch/Mobility
Push-ups (5 reps)
Samson Stretch (hold 10 sec. ea. leg)
Runners stretch
Today's Quote:
How far you go in life depends on your being tender with the young, compassionate with the aged, sympathetic with the striving and tolerant of the weak and strong. Because someday in life you will have been all of these. -George Washington Carver, scientist (1864-1943)
Weighted Option: Use a light plate on legs for dips. Reduce reps only if necessary.
Thursday Offsite WOD
10 V (Jackknife)-Sit-ups
20 Step-ups on approx. 18" box, bench or step holding a weighted object (approx. 15-30lbs). Complete 10 reps on one leg, then move to other leg. If you do not have any weight you can substitute Box Jumps. If you have no box, do 10 tuck jumps instead.
15 minute AMRAP (as many rounds as possible)
** extra "motivation" If you get less then 4 rounds, do 20 burpees when finished**
Warm-up: (2 rounds of 15 reps)
Jumping Jacks
Shoulder Stretch/Mobility
Push-ups (5 reps)
Samson Stretch (hold 10 sec. ea. leg)
Squat (hold at bottom on rep #15 for 10 seconds)
Today's Quote:
In nature there are neither rewards nor punishments; there are consequences. -Robert Green Ingersoll,
Weighted Option: Hold any weighted object for step-ups. Be creative if necessary
Friday Offsite WOD
Clapping Push-ups (just push off ground if you cannot get clap)
run
Diamond Push-ups
run
Pushups
run
2 Minutes on each movement
**note: if you have access to a pull-up bar, substitute one of the push-ups for pull-ups
For total reps and distance
Warm-up: (2 rounds of 15 reps)
Jumping Jacks
Shoulder Stretch/Mobility
Push-ups (5 reps)
Samson Stretch (hold 10 sec. ea. leg)
Squat (hold at bottom on rep #15 for 10 seconds)
Today's Quote: "If you think about your disaster you will get it. Brood about death and you hasten your demise. Think positively and masterfully with confidence and faith, and life becomes more secure, more fraught with action, richer in achievement and experience" -Swami Vivekananda
Weighted Option: none today
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