Poor Sheila! Thurs, Mar 3
Jonesworthy! Wed, Mar 2
Lucy making sure Andrea’s mat doesn’t slip.
It’s been ages since we last did Jonesworthy. Down at the track last summer to be exact. Time to get some new numbers on the board!
Warm up:
800m run
100′ walking lunges
50 GHD sit ups
WOD: Jonesworthy! 6 rounds for time: (use reps given for each round)
Squat 80-64-50-32-16-8 reps
KB Swing 40-32-25-16-8-4 reps
Pull ups 20-16-12-8-4-2 reps
Lucy will be there to help!
Nutrition Matters Most! Tues, Mar 1
Make sure you are eating plenty of lean protein, complex carbohydrates and healthy fats. Numerous phone applications are out there now to help you track your daily intake and manage your macro nutrients. Find one you like and begin logging your food. It really helps.
Huge welcome to David who is visiting from Seattle, WA and will be here all week. David works out at CrossFit Seattle, the very first CrossFit affiliate. David is the second visitor recently from CrossFit Seattle.
Warm up: Team run, jump and row
Skill: Handstand holds
WOD: 5 rounds for time;
200m run
15 box jumps
10 burpees
5 deadlifts