Wednesday, April 2
Everything we want to do in life requires discipline. And like strength, flexibility, and endurance, it can be built up over time.
Nutrition Series - Day 3 - Wed., April 2
We’ve included CrossFit’s starter shopping list below. For folks that have (or make) the time to prepare food each night, this is a great option. If you find that you’re often in a hurry or struggle to consistently prepare your meals, some hacks:
Grocery stores often have healthy options in hot bars or pre-packaged to-go meals. You can often find grilled meats/proteins, lots of whole food veggie options, for folks that are on-the-go.
I’m often running across Asheville and suddenly get VERY hungry. I’ll hit up the Earth Fare or Whole Foods hot bars if I’m in the neighborhood and need a quick healthier option.
https://assets.crossfit.com/pdfs/seminars/nutrition1_shoppinglist.pdf
Warm-up
EMOM 12 minutes of:
Min. 1: 40 seconds of biking, rowing or jogging (try to increase pace set after set)
Min. 2: 10-15 m of high knees + 10-15 m of butt kicks
Min. 3: 6 russian kettlebell swings (light load recommended) + 4 down-ups
Min. 4: rest
Strength/Skill
3 RFQ:
Overhead Squat x 8
Russian Twists x 30
WOD
Tabata Air Bike Calorie
The Tabata interval is 2 mins of work followed
by 4 mins of rest for 6 intervals.
Tabata score is the total reps performed in all of the intervals.
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
Men- 45 calories per round
Women- 35 calories per round
More Likely time / rounds: (consider scaling if this seems unrealistic)
Men- 24 calories per round
Women- 18 calories per round
Cool Down
Kneeling Lay Back
Hold 1-2 minutes.
Frog Stretch
Hold 1-2 minutes.