Nick shows his Ninja Gaiden skills and Keelin pauses for reflection
Warm up: Body Weight
S-WOD
Split Jerk
2-2-2-2-2
D-WOD
10,9,8,7,6,5,4,3,2,1
Snatch Squat (95/65)
Stick Jumps (24/18")
GHD Sit ups
* Last done 7/10/2010
Mobility: Trigger point
BEYOND THE WHITEBOARD is up! Sorry it was ever down, guys- a little confusion on our account, but they assured me, that because we are one of the highest posting affiliates that we are extremely valued and impressed with our community!Keep it up. Thanks to Lil J and Winch for always making sure it is up to date and lookin goooood.
On a LIGHTER note- let's keep in mind how 10 lbs off the body feels. Just wear a 10lb. vest or hold a 10lb weight your entire warm-up next time. When it leaves you - you are a different person, performing a different WOD and getting different results. Make your 24 day challenge works by insisting 10lbs of loss. Drink more water, eat more fruit, do extra cardiovascular work like: 1000 jump rope skip, 2k rows and 200 meter sprints. Focus on the positive things in your life and find a good read to get into that keeps you from the tv and inspires you to be better. Give more compliments, wake up earlier, meditate or pray more.
This is your time to become better and everyone at CF RED supports you. Let's do this!
Thanks again Cody for an awesome WOD. Man, I love it when it peeks just over the 15..17 minute mark...maybe for me I guess. That was a ball buster.
ReplyDeleteAs far as rest days, remember to do what your body begs for. If you start a WOD and feel wasted- scrap it and grab some water, hit the sauna, do some rolling, stretch and hit a hot/cold shower. keep your immune- it's your energy source;)