5 rounds of:
Run 800 m
30 GHD Sit-ups
30 Hip Extensions
from Crossfit.com 12/27
Scale, for beginners:
Run 400 m
15 Abmat Sit-ups
15 Hip Extensions
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3 rounds for time of:
Run 400 meters
15 pull-ups
50 squats
15 pull-ups
from Crossfit.com 12.10.16
Scale, for beginners:
3 rounds for time of:
Run 300 meters
10 ring rows
30 squats
10 ring rows
From the New York Times:
“Why do some older people remain mentally nimble while others decline? “Superagers” are those whose memory and attention isn’t merely above average for their age, but is actually on par with healthy, active 25-year-olds.”
Guess what? It comes down to doing hard things.
“Many labs have observed that these critical brain regions increase in activity when people perform difficult tasks, whether the effort is physical or mental. You can therefore help keep these regions thick and healthy through vigorous exercise and bouts of strenuous mental effort. … This means that pleasant puzzles like Sudoku are not enough to provide the benefits of superaging. Neither are the popular diversions of various “brain game” websites. You must expend enough effort that you feel some “yuck.” Do it till it hurts, and then a bit more.”
10 RFT:
10 regular kipping pull-ups
10 pistols, alternating legs
10 burpees