Sara Turkish get-ups
Workout of the day
“Robbie”
Complete as many rounds as possible in 25 minutes of:
8 freestanding handstand push-ups
1 L-sit rope ascent, 15 ft
During your general warm-up (what we call the pre-WOD), spend some time practicing your handstands. Static holds facing the wall. Balance drills kicking up to the wall. Freestanding handstand work away from the wall. Shoulder touches, etcetera. Get comfortable upside down. Climb the rope with feet and without. Get comfortable on the rope. GHD sit-ups and hollow rocks wouldn’t be a bad idea either.
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Jenny, Luc, and Nelli Turkish get-ups
Workout of the day
In as few sets as possible:
75 back squats, 75 kg
If not going Rx’d, select a load that is between 40% to 60% of 1RM. Either go “all in” on every set. Or strategize your sets (e.g. 30-25-20 reps). If you’ve done this before, consider completing the same load in fewer sets, or going up in load.
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Amy is back, and she brought a guest!
Workout of the day
Sumo-deadlift, 80%1RM x 3-3-3 reps
Then, three rounds for time:
Run 800 m
30 burpee pull-ups
Incorporate sumo-deadlifts into your general warm-up. Work up to 80% of 1RM and perform 3 sets of 3 reps. Emphasize position, form, and acceleration. Following the general warm-up and deadlifts, hit the metcon. Run the 800’s fast. Methodically move through the burpee pull-ups. Find your pace.
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Dave sled pushing
Workout of the day
For max reps:
5 min Single arm snatches, 24 kg kettlebell
5 min Single-arm clean & press, 24 kg kettlebell
5 min Turkish get-ups, 24 kg kettlebell
Today’s WOD is comprised of three technical kettlebell movements. Spend a good amount of time working technique with lighter loads. Incorporate kettlebell movements other than those in the WOD into your warm-up (e.g. single and double-arm swings, windmills, figure eights). Have fun with the kettlebell. Approach this workout as a 15-minute workout and not three 5 minute workouts. Pace yourself and keep moving. Scale as needed.
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Nellie handstand obstacles
Workout of the day
For max load:
Dip, 5-5-3-3-3-1-1-1-1 reps
Finish with 10 min of L-sits
Begin with 20 minutes of a general warm-up. Guidelines for your dips: 5 rep max is approximately 87%1RM, 3 rep max is approximately 93%1RM. We recommend calculating these prior to lifting. Use your calculations as guides. Don’t let them limit you. Following the dips, finish by spending 10 minutes exploring L-sits and their variations. Spend as much of the 10 minutes in hanging or supported L-sits as possible.
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Steph kettlebell Turkish get-ups
Workout of the day
Complete as many rounds as possible in 25 minutes:
10 pull-ups
20 push-ups
30 squats
40 double-unders
Spend 10 to 20 minutes getting warmed up. Take extra time on shoulder and hip mobility. Practice with the jump rope. This isn’t a sprint. Strategize your pace.
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Robby ring dipping
Workout of the day
“RJ”
Five rounds for time of:
Run 800 meters
5 legless ropes ascents, 15 ft
50 push-ups
Following a general warm-up, spend some time jumping rope or jogging, and easy rope climbs. Warm-up the lower legs, grip, shoulder and arms for the WOD. If you don’t have a rope or can’t climb a rope (with feet or without) then substitute pull-ups. Number of pull-ups will depend on load. One option, if you can do 12 pull-ups in a single max effort, then do 12 pull-ups each round. Pull-ups will get broken into sets during the workout.
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0530 CrossFit group class
Workout of the day
Incorporate 10 min of handstands practice in your warm-up.
Then, complete as many reps as possible in 15 minutes:
Turkish get-ups, 24 kg
Following your general warm-up, spend 10 minutes developing handstands. Options include handstand walking (distance, obstacles, elevation change), shoulder touches, and static holds. After handstands, as many Turkish get-ups in 15 minutes. Emphasize position and time under tension. Keep moving.
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Stanford expert says 80-85 percent of Texas hospital patients ‘have nothing to do with COVID-19’
“We know that the infection-fatality rate for people under 70 is 0.04 percent – that’s less than or equal to the seasonal flu.“
Sara ring dipping
Workout of the day
Five rounds for time:
72 double unders
18 burpees
12 toes to bar
If you missed any of heavy lifting this week (front squats or bear complex), then incorporate that in your warm-up. Practice doubl-unders. If you’re still struggling with double-unders, then complete as many double unders in 90 seconds as possible in each round. Record your score and track this over time.
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Still Believe ‘A Calorie Is a Calorie’?
“The food industry has contaminated the American food supply with added sugar to “sell more product” and thereby uphold their Wall Street mandate to increase profits. Of the 600,000 food items in the American grocery store, 80 percent have been spiked with added sugar; and the industry uses 56 other names for sugar on the label.
By the year 2050, one-third of all Americans will have diabetes. Trustees of the Medicare program predict that Medicare will be broke by 2024.”
Tony deadlifting
Workout of the day
For max load:
Bear complex, 7-7-7 reps
One bear complex is a power clean, front squat, push press, back squat, push press. For this workout, there is no resting or regripping the bar at the floor. Touch and go only.
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People with high cholesterol should eliminate carbs, not saturated fat, study suggests
“For the past 80 years, people with familial hypercholesterolemia have been told to lower their cholesterol with a low saturated fat diet,” said lead author David Diamond, professor and heart disease researcher at the University of South Florida. “Our study showed that a more ‘heart healthy’ diet is one low in sugar, not saturated fat.”