Monday:
Long Interval: Repeat 800m, recover 2:30 until form/pace deteriorates
WOD: 10 min. AMRAP
15 plate ground-to-overhead (45/25)
25 sit-ups
25 squats
Latest Entries »
From Men’s Journal:
Ever wonder what would happen if you stopped working out? A new study on identical twins published in the journal Medicine & Science in Sports & Exercise explores exactly that, and the results are dramatic. …
Quitting your fitness routine can trigger body and brain changes that mess with your cardio fitness and strength and set you up for chronic conditions such as diabetes, says Jordan Metzl, M.D., sports medicine physician and author of The Exercise Cure. (Metzl was not part of the study.) And considering that the less active twins in the study had only recently become couch potatoes, these changes can sneak up on you a lot sooner than you’d think. “Muscles begin to atrophy after just a few days of being sedentary,” says Metzl. “Organ damage and changes in overall functioning will follow.”
Read the whole article here.
WORKOUTS:
WOD 1 (3 pts): Barbell
With a running clock, every minute perform 1 lift and add 10 lb.
Start with an empty barbell and snatch for as long as possible.
Once you cannot snatch the weight, clean for as long as possible.
Once you cannot clean the weight, deadlift for as long as possible.
Here is a Word document with information you’ll need on preparing for your marathon!
EWOD 1 (2 pts): 8 x 200m with 2 min rest = 8 rounds of 200m repeats with 2 minutes rest between each 200m. The repeats are to be held as tightly as possible, meaning as little deviation as possible or on the prescribed times.
EWOD 2 (2 pts/4 pts): Time Trial: Run 5K or 10K
EWOD 3 (3 pts): Choose ONE of the following
Bike: 10M @ 85%
Run: 10k @ 85%
Row: 10k @ 85%
Ruck: 2k @ 85%
WORKOUTS
WOD 1 (3 pts):
5 RFT:
2 rope climbs
6 power cleans (185/115, heavy weight)
12 dips