Wednesday WOD - 23 June 2010
Location:
"Fight Gone Bad" (modified)
Study as Much as You Sweat:
Nutrition Tip of the Day:
Daily Pondering / Question of the Day:
- ONDEG Fitness, 23 Main Avenue North, Choteau, MT
- (Enter through the door in the alley.)
- 6am
- 6pm
- 7pm
- Metabolic conditioning
- Phosphagen
- Glycolytic
- Oxidative
- Mode
- Monostructural
- Gymnastics
- Weightlifting
- Shoulder stretch (on your own)
- Core to extremity dynamic stretch and body movement
- Samson / perfect stretch
- Wrist stretch
- Achilles stretch
- Review all exercises in WOD.
- Push press
- Box jump
- Sumo deadlift high pull
- Wall ball
"Fight Gone Bad" (modified)
- In this workout you have one minute to complete as many reps as possible at each station. There is no rest between stations...it is important to transition quickly between stations since the clock does not reset or stop between exercises.
- Each round consists of all five stations, thus each round is five minutes long. There is a one-minute break between rounds. We will complete 3 rounds. (Seventeen minutes total.)
- Score is the total number of points in all three rounds. One point is given for each rep completed, except on the rower where each calorie is one point.
- We will split the group in half and conduct two "fights". One group will count reps for the other group, then switch.
- Hold your partners accountable! Do not count reps that do not meet the standards unless that person has mobility issues and cannot legitimately attain full range of motion.
Post-WOD skill / strengthening / conditioning:
- Wall-ball (20# / 10#) 8' target.
- Sumo deadlift high-pull (75# / 45# / 35#)
- Box Jump (18")
- Push-press (75# / 45# / 35#)
- Row (calories)
- None
Study as Much as You Sweat:
Nutrition Tip of the Day:
Daily Pondering / Question of the Day:
- What is your paleo-plan for the upcoming holiday? Lots of opportunities to eat good summertime foods such as grilled steak, green salads and iced tea...but also lots of opportunities for condiment loaded hamburgers and hot dogs, potato or macaroni salad, and sweet tea. Can you cheat conservatively without going overboard?
- Post your replies to the comments below.
This is a "LIFE TIME" thing, not just...until the wedding, reunion, vacation etc. I try to keep my food right (that's easy) when I add a few drinks, I try to make sure my physical activity is up. Get up the next day, put on your same pants, they still fit, don't stop, all is not lost! This might be a wild 4th. Can I meet you at the box a little early for some rowing before the WOD?
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Great point of view Karen. It makes all the hard work worth it when you look at it as a goal for life...not just the wedding, reunion, vacation, etc., as you said. One of the most frequent excuses we hear is "I just don't have the time". I'd rather be the person that says "I'm glad I did" rather than "I wish I had".
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