Thursday, July 11, 2013

071113 WOD

A. Make up

Take the first 25 minutes of class to make up missed lifts, including: Monday’s front squat 5 x 3; Tuesday’s EMOM for 10:00 three-position snatch; and Wednesday’s push press 4 x 6.

B. AMRAP in 14:00

100-meter run

15 sit-ups

10 burpee box jumps (24/20)

5 strict chin-ups

|||—|||

DON’T MESS AROUND WITH MOBILITY!

Josh, our resident mobility guru, will take you through upper body work during this week’s MOBWOD, starting at 9 a.m. Don’t mess around when it comes to your mobility. It’s important to keep up self-rehabilitation with foam rolling, lacrosse balls, resistance bands, voodoo bands and smashing techniques. This popular class is based on the teachings of CF Mobility master Dr. Kelly Starrett. See you there!

|||—|||

HOW’S YOUR WHOLE 30 GOING?

Fabi sticks to Whole 30 despite her fast-paced job as an EMT. She’s in the ambulance here, showing that “fast food” can still be healthy. Great work, Fabi! If you think you’re “too busy” for paleo, talk to her . . .

>> paleo what?

If you’re still trying to figure out Whole 30, possibly start with just going paleo. Remember, Whole 30 is a detox/restart of sorts; it’s not designed to be done year-round. Anything is better than nothing. Take the next month to do Whole 30, a strict paleo, a modified paleo, or even as a time to cut back on alcohol and/or sugar. Just like a WOD, approach it according to your skill / energy level. Find a support group and stay strong! Change is within your reach. You have at least three meals a day in which to implement better eating.