WOD Type: “Strength & MetCon”
WOD Warm-Up:
- TRX Full body warm-Up
- Leg Mobility Work
- Shoulder Mobility Work
WOD Particulars:
Strength: Squats 5 X 5
- 135#, 155#, 185#, 205#, 225#
MetCon: 20 Minute AMRAP of… (Cindy)
- 5 ull-Ups
- 10 Push-Ups
- 15 Squats
Today’s WOD was a test to see how bad I’ve gotten since 2013… Well, I haven’t digressed too bad. Considering in 2013, I did nothing but Cindy and completed 12 rounds. Todays workout, I completed a pretty good squat routine and then went right into the MetCon. I was pretty winded from the start and just kept going without any significant stops. I completed 9 complete rounds plus five pull-ups and 3 push-ups for a total rep count of 278. I’m also 2 years older and about 20#’s heavier which sucks ass… Oh well, hoping I can lose about 35 pounds over the next 3 months. Keep at it!
Book To Read:
Olympic Weightlifting By Greg Everett… Absolutely KICKASS!!!
Olympic Weightlifting: A Complete Guide for Athletes & Coaches
419 pages that breaks down each move and adds all the supplemental exercises too. There is even a section that covers nutrition. I really like the content of the book. It covers Olympic Lifts and that’s it! Everything that will improve your snatch and your clean & jerk. You really need to pick up this book…
Teachable Moment:
What’s the greatest threat facing our civilization? (No, it’s not the Islamic jihad.) It’s obesity. Due to its attendant health and economic costs, scientists predict that obesity alone will topple economic and social structures, induce a wide range of dire diseases, and drastically cut short Americans’ life spans.
These are more than another set of statistics — they predict things that can and will affect you, your family, your health, and your pocketbook. If you are among the two thirds of adult Americans struggling to escape escalating weight gain, (or even if you’re teetering on the edge with ten persistent pounds you can’t seem to lose), as a struggling dieter myself, I recommend that you take action to lose weight and protect your future health now before it is to late.
Start Crossfit and once you settle into the routine of working out, start slowing changing your diet to strict Paleo.