WOD Type: “Strength & MetCon”

WOD Warm-Up:

• TRX Standard Warm-Up @ 5 Minutes
• 15 Squats
• Arm Swings
• Shoulder bands
• Wooden Dowel for shoulders

WOD Particulars:

Strength:

• Snatch – 3, 3, 3, 2, 2, 2, 1, 1, 1
  • 3 Sets @ 95#
  • 3 Sets @ 115#
  • 3 Sets @ 125#

MetCon: 21, 15, 9 for Time of:

• C2B
• C&J @ 95#
• Push-Ups

Today’s WOD – Sounds a little lite on the weights, but give this workout a go! Holy Shit Batman, that damn combo sucks the air right outta ya’…

I completed the MetCon in 19:58. I know I can go faster, but hey, I’ll take under 20 minutes any day of the week.

Article of the Day:

These are just a few habits you can embrace to start revving your metabolism right away. You may have heard stories about people who have lost dozens of pounds simply switching to diet soda or walking a few minutes each day. These are all small habits that contribute to a big difference and increase your metabolism over time.  You will make weight loss quicker and easier by increasing your metabolic rate and burning more calories.

1) Move More

Sedentary people burn about one-third less calories per day.  By simply taking every opportunity to move can make quite a dramatic difference to the amount of calories you burn in one day. Small movements will add up over time to lots of calories.  The trick is to keep moving throughout your day. Write the word “move” on post-it notes and put them in places you’ll notice them when you’re sitting still.

Then, take every opportunity to move – here’s some ideas for burning extra calories:

• Tap your feet
• Swing your legs
• Stand up and stretch
• Move your head from side to side
• Change position
• Wriggle and fidget
• Pace up and down
• Use the restroom upstairs
• Park in the furthest corner of the parking lot
• Stand up when you’re on the phone and step from side to side
• Clench and release your muscles

2) Eat Little and Often

Evidence suggests that eating small meals every 2-4 hours will keep your metabolism burning faster than larger, less frequent meals. When you eat small amounts often your body is constantly working to digest and absorb food which requires energy.

3) Eat Fat

If you want feel good and keep the fat off you need to first put it in.  Fat not only tastes good our bodies need it to work efficiently.  By consuming several servings of “healthy” fats every day you will actually increase your calorie burning potential.  Try incorporating fats like Flaxseed oil, hempseed oil, olive oil, avocados, salmon, albacore tuna, nuts and seeds into your diet daily.

4) Drink Cold Water

Evidence shows that your body might expend more calories trying to raise cold water to the temperature of your body then hot beverages. And overall being well hydrated will help your body’s metabolic processes burn quicker.

5) Exercise With Weights

Training with weights boosts your metabolism in a number of ways. By lifting weights you will build muscle tissue. And muscle tissue is metabolically active, so it requires calories even when at rest and so it helps to increase fat-burning enzymes in your body.

6) Spice up

Eating hot spices might speed up your metabolism.  Just half a teaspoon of cinnamon per day can help boost metabolism and keep blood sugar levels in check. Can’t stand the thought of cinnamon in your morning cup of coffee? Spice up with cayenne, crushed red pepper or wasabi.

7) Eat More Protein

Protein requires a more complex chemical breakdown by your body in order to be digested and used as fuel. For example, 100 calories of protein may take up to 30 calories to process.   Protein also takes longer to digest and helps to stabilize blood sugar for longer periods of time  and this can help you to not overeat later in the day.  Eat a portion of protein at every meal and as part of your snacks and you will increase the total number of calories you burn each day.

#wod, #crossfit at home, #selfdevelopment, #successinlife