10.10.16 “1492 Columbus Sailed the Ocean Blue”

October 09, 2016

How’s Everyone doing on the Lurong Challenge and Paleo Diet? There are only 3 weeks left and plenty of time to dramatically change your lifestyle and improve your performance. We have one more new challenge WOD this week that we will be tackling on WEDNESDAY. The following two weeks we will be retesting the the first two benchmark workouts and then doing final weigh ins and measurements in the last days of the challenge. Keep working hard and stay focused!!! We can do this!!!

Paleo Fish Tacos with Coconut Flour Tortilla

Paleo Fish Tacos with Coconut Flour Tortilla

Follow this link for the full recipe: http://againstallgrain.com/2012/05/03/paleo-fish-tacos/

 

ANNOUNCEMENTS:

We will have a slightly modified morning but full night schedule this Monday.

CrossFit Bridgewater
FITcamp
6:30am and 7:30pm
TEENS Class
3:30pm
CrossFit
7:30am, 9am, 4:30pm, 5:30pm and 6:30pm

CrossFit Dartmouth
8am, 9am, 3:30pm, 4:30pm, 5:30pm and 6:30pm

FITNESS & LIFESTYLE

WARM UP:
200 Situps for Time
10 Minute cap

WOD:
“1492 COLUMBUS SAILED THE OCEAN BLUE”
1000 Meter Row
400 Meter Run
90 KettleBell Swings (53,35)
2 Muscle Ups

Substitute for Muscle Ups today is Wall Walks

EXTRA CREDIT
(below is only extra credit if you need work in these areas)

CORE
4 rounds
50 ABMAT situps
Rest 1minue

ENDURANCE
Choose ONE of the following sports:
(M-Tu-W)
Choose one Sport:
3 Rounds
2000m Row
or
1Mile Run
or
70 Calories on Assault Bike
Rest 4:00 between Rounds

OLY
Power Snatch
Every :30 Seconds for 5 Minutes at 50-60% 2Reps
Work on your Turn over, flip the wrists and bunch the bar

Then in 5 sets max hit a 1RM Power snatch for the day

PERFORMANCE & SPORT

WARMUP
Every :45seconds for 6 minutes
3 Muscle Ups

A. OLY
Power Snatch
Every :30 Seconds for 5 Minutes at 50-60% 2Reps
Work on your Turn over, flip the wrists and bunch the bar

then in 5 sets max hit a 1RM Power snatch for the day

B. STRENGTH
Snatch Grip Dead lifts
3-3-3-3-3-3-3-3
Add each set

C. METCON
“Heavy Helen”
3 Rounds
400m Run
21 KB Swings (70,53)
12 Chest 2 Bars

Comments

comments

About the Author
  1. Willhuntforfood Reply

    Team rac
    Tim 13:28 rx
    Andy 13:48 rx

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