Workout of the Day (WOD): Thr 01-Jul-2010
Gymnastics A
As many rounds as possible in 20 Min:
15 Push-ups
15 Knees-2-Elbows (K2E)
15 Swings KB (24/16kg) or DB(50/35-lbs)
15 Box Jumps
Scaling Options:
L1 | Knee tucks, 20/12kg or 40/25-lbs
L2 | Sit-ups, 16/8kg or 30-15-lbs
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11 Responses to “Workout of the Day (WOD): Thr 01-Jul-2010”
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5:45am – My first Gymnastics A warm-up – can we say klutz?
) what a bear! The main workout @ 4 rounds + 15/10 (scaled) was better!
Made up my press work today, i’m stuck at 120 so I haven’t moved on from that weight in two weeks. Rx’d the WOD with 5 rounds 15 pushups, 15 k2e, and 2 kb swings
Andres, I’m there with you man. I needed to bump up to 115 this week, but couldn’t; despite the fact that I felt really strong a week ago. I had a deplorable workout. I told Dawn Marie that everything felt heavy. I guess I was the bug not the windshield.
Rest day for me today, which is good since I’m still recovering from Murph. Just wondering what the schedule is for the holiday w/e.
For those of you not making basic gains in strength each week, a lot is going to come back to proper diet and recovery/rest. If either of these is not spot on, than strength won’t occur.
Females at minimum need to get 80 grams of protein a day in order to not have muscle wasting, and guys need at least 100grams. This is just to prevent wasting, not even talking about gains. We are going to be having a nutrition seminar in the next month or so, so stay tuned.
Judah, thanks for the info. I had the feeling that it was due to lack of a recovery day/fatigue. My diet has been strictly Primal and with addition of whole milk, my strength has been increasing over the past three weeks, especially on deadlifts.
Good news about the nutrition seminar. Can’t wait.
Did 115 on the press today which is where i’m supposed to be. 5 Rounds on the wod plus pushups, though after three rounds i had to sub GHD situps for K2E due to tears on both hands from Murph.
After some guidance from Judah a couple of weeks ago I’ve added whole milk to my diet which, before that, was strict paleo. While this helped, I think a bigger factor in my recent strength gains is that I’m simply eating MORE. I lost a lot of fat in my first 3 months at CFP, and I’m much faster for it. However, it wasn’t until I increased the amount of protein and fat that I take in that I realized that I was coming in weak. As long as what you’re eating is good, whole food, your body will use it. I’m not an expert by any means, I’m sharing whats been working for me.
Just a note, when I say I was coming in weak, I mean before I started eating more fat and protein I simply wasn’t getting enough calories to support the amount of work that we do everyday at CFP.
I did this one from home today. Started by doing my overhead presses. Because of my limited weights and my inability to jump up in weight 30 lbs. I did the same as last week. aprox. 140 lbs. I substituted 20 Kettlebell swings because I only have a 20 Kg. and I did aprox 33” box jumps because thats what I had to work with, I finished 4 complete rounds plus 15 push ups and 12 knees to elbows ( I placed a steel bar across the rafters in my shed)
Thanks for sharing, great article!
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