Sunday, March 13, 2016

Monday - Back to the Grind - Air Force WOD

Monday is here and we need to get back to work on our Training. That's right... Training.

"Working out" is a random approach to fitness without any direction toward specific goals.

While "training" is a carefully crafted fitness plan targeted toward specific goals.
Here are some things to think about when it comes to training:
- How many times a week are you training
- What do you eat while you are training
- How much do you sleep, what do you wear, how much water do you drink and so on.

So what do you come to the gym for?

We will start talking about all of this this week and next.

The 1st topic I wanted to talk abot since it is getting a little warmer outside...

How much water should you be drinking?

The basic formula for an active person is Half of your BW (Body weight) in ounces.
So if you weigh 200 lbs, you need 100 ounces of water.
This is probably more than you are used to, but it is so important for health, weight loss, performance, and longevity of like.
Below is a video from CrossFit endurance about this.

Max from CrossFit Endurance talks about hydration

Group warm up
Line Warm up
Empty Bar warm up (review of Clean and Jerk)

Marci's Birthday Challenge (32 HSPUs, 32 Burpees, 32 Hollow Rocks)
4 Min EMOM
8 HSPUs every minute:

Then straight into (no break in time)

4 min EMOM
8 Burpees every minute

Then Straight into (no Break in time)

4 min EMOM
8 Hollow Rocks every minute

AirForce WOD:
For time:
 20 Thrusters
 20 Sumo deadlift high pulls
 20 Push jerks
 20 Overhead squats

 20 Front squats
*4 burpees after each minute

Level 1 - 45/35
Level 2 - 75/55
Level 3 - 95/65

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