#wodhairdontcare
“Every excuse I ever heard made perfect sense to the person who made it. ” ― Dr. Daniel T. Drubin
Last week during an initial Nutrition Coaching session I had a new client report that she had already lost 5 pounds in the week prior to our appointment. What did she change in one week to have such a result? She recorded every thing she ate. You see, before I begin working with a Nutrition Coaching Client I ask them to record their food intake for up to one week so I know what I’m “working with”. My new client lost 5 pounds just by knowing I was going to be watching. That got me thinking . . . What could you accomplish —– If you knew I was looking over your shoulder? The power of accountability.Karen Candia | Nutrition Coach
FITNESS
A. Three sets of:
Goblet Squats x 8-10 reps @ 30X1
Rest 60 seconds
Ring Rows x 10-12 reps @ 2111
Rest 60 seconds
Wall Climbs x 4-6 reps
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds
B. Four rounds for time of:
15 Pull-Ups
30 Wall Ball Shots
100 Meter Run
AIM
A. Three sets of:
Overhead Squat x 8-10 reps @ 30X1
Rest 2 minutes
Weighted Pull-Ups x 3-5 reps @ 21X0
Rest 2 minutes
B. Four rounds for time of:
15 Pull-Ups
30 Wall Ball Shots (20/12 lbs)
60 Double-Unders
SPORT
A. Five sets of:
Narrow-Grip Overhead Squat x 3 reps @ 3311
(goal is to set your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds – the priority should be on mobility and movement mechanics, not load used)
Rest 90 seconds
Weighted Chest-to-Bar Pull-Ups x 6-8 reps @ 21X0
(go as heavy as possible while still making the rep range)
Rest 90 seconds
B. Take 20 minutes to build to today’s 1-RM Bench Press
C. Four sets for max reps of:
3 Minutes of Rowing (for max Meters)
2 Minutes of Double-Unders
1 Minute of Muscle-Ups
Rest 3 minutes
Note sets as follows:
742m/177/14
735m/165/11
etc…
CROSSFIT MOMS
Rest Day