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WORKOUT OF THE DAY

31/1/2021

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CROSSFIT
PUSH PRESS
1-1-1-1-1-1-1

CROSSFIT LITE
PUSH PRESS
​5-5-5-5-5


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ROAD TO RECOVERY

31/1/2021

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As a CrossFitter you have likely been: fatigued, sore and generally beat up at one time or another, or perhaps continuously! This is a result of training. What will largely determine the results you obtain from training is a multifaceted concept, recovery. 
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Adequate recovery allows for more training and ultimately improved performance. In some respects recovery is the Night to our exercise Day (this analogy will be more true than we can imagine). In exercise we release hormones, mount immune responses, cause inflammation and use things like glycogen and lipids for fuel. Recovery complements this process. Accelerating the things we want and mitigating the less desirable processes will provide more return on our exercise investment.

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WORKOUT OF THE DAY

29/1/2021

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SATURDAY SMASH UP
3 Rounds For Time:
15 Toes-to-bar 
12 Box Jumps
9 Overhead Squats 60/40kg

For time of:
9-15-21
Power Clean 60/40kg
Handstand Push-up

For time:
50 Hollow rocks
40 Strict Pull-ups 
30 Back Squats 60/40kg

*Rest 5 minutes between workouts

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WORKOUT OF THE DAY

28/1/2021

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CROSSFIT
Death by:
Burpee + Strict press 40/30kg
Rest 3 minutes
Burpee + Deadlift 60/40kg
 
LITE
 
Death by:
Burpee + Plate press 20/10kg
Rest 3 minutes
Burpee + KB Deadlift 24/16kg



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workout of the day

27/1/2021

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CROSSFIT
5 Rounds For Time:
In 3 minutes perform:
10 Front squats 80/55kg
10 Box jumps 
Row/bike for max calories
Rest 3 minutes 
 
CROSSFIT LITE
5 Rounds For Time:
In 3 minutes perform:
10 Goblet squats 24/16kg
10 Box step ups
Row/bike for max calories
Rest 3 minutes 

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WORKOUT OF THE DAY

26/1/2021

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CROSSFIT
For time:
15-12-9 
Toes to bar
Wallballs 20/14lbs
Thrusters 35/25kg
 
CROSSFIT LITE
For time:
30-24-18
Knee raises
Wallballs 14/8lbs

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WORKOUT OF THE DAY

25/1/2021

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CROSSFIT
5 Rounds For Time:
1000m Row
200m Farmers carry 24/16kg
50m KB waiters walk, right arm
50m KB waiters walk, left arm
 
CROSSFIT LITE
5 Rounds For Time:
400m Run
200m Farmers carry 16/12kg

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WORKOUT OF THE DAY

24/1/2021

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CROSSFIT
4 Rounds For Time:
20 Power Snatches
50 Double Unders

CROSSFIT LITE
4 Rounds For Time:
20 Kettlebell Swings
200 Single Skips

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WITH A GRAIN OF SALT

24/1/2021

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Many scientific studies either proclaim a particular food will kill you or help you live to be 300 years old, said Harvey Levenstein, professor emeritus of history at McMaster University in Ontario, Canada.

“It starts with some kind of a warning and it sounds like it’s very, very certain, but then by the time you get to the third or fourth sentence, then the ‘may’ becomes the operative word … but people don’t read it that way. They just read the headline: ‘X Food Will Kill You, Say the Experts.’”
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Food producers with a vested interest will often claim food is healthy. It’s up to individuals to determine the value of the foods they eat.

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WORKOUT OF THE DAY

22/1/2021

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Sweat Fest Saturday
3 Rounds For Time:
1000m Row
100 Double unders
1000m Run

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