"Create the highest, grandest vision for your life because you become what you believe."
-Oprah Winfrey
Today's WOD:
"CrossFit Games Open Workout 12.5"
Complete as many reps as possible in 7 minutes of the following rep scheme:
3 Thrusters (100/65 lbs.)
3 Chest to bar Pull-ups
6 Thrusters (100/65 lbs.)
6 Chest to bar Pull-ups
9 Thrusters (100/65 lbs.)
9 Chest to bar Pull-ups
12 Thrusters (100/65 lbs.)
12 Chest to bar Pull-ups
15 Thrusters (100/65 lbs.)
15 Chest to bar Pull-ups
18 Thrusters (100/65 lbs.)
18 Chest to bar Pull-ups
21 Thrusters (100/65 lbs.)
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Thursday in-class validation:
6:00am: Kehau, Katrina, and Mary
8:30am: Peedi/Lin and Val
Noon: Sharnell/Rome, Kurt/Blaine, Jared, Horace/Jon, Maila/Mia, and Dustin/Coach Joe
4:00pm: L.J., Lai Lai, Lei, Nicole, and Jules
5:00pm: TJ/Dennis, Jesse/Coach Josh, Jenna/Jade, and Janet
6:00pm: Ryan Willis/Patrick, Bush/Jeff Mata, Mark/Jeff Chang, Peggy/Linzy, and Ronnie
Best method for taping your hands:
Watch the following video by CrossFit Los Angeles for one of the best methods for taping your hands. With a WOD like Workout 12.3, taping your hands could not only save you time, but protect your hands from nasty tears! It is important that you prepare these tape straps prior to coming to the box, because the better you make them, the better they work (a.ka. don't be sloppy and get sticky crap all over my pull-up rig).
March 15- day 30
ReplyDeleteBreakfast- eggs, turkey bacon, spinach, paleo crunch cereal, coffee, strawberries, fish oil
Post WOD- protein and recovery shake
Lunch- chicken, kale, asparagus
Dinner- chicken, bell peppers, asparagus, kale
March 16- day 31
Breakfast- eggs, turkey bacon, spinach, avocado, paleo crunch cereal, coffee, fish oil
Lunch- chicken, bell peppers, asparagus, Okinawan sweet potatoe, carrots
Dinner- chicken, kale, bell peppers, asparagus, avocado, fish oil
March 17- Day 32
Breakfast- paleo crunch cereal, eggs, turkey bacon, spinach, coconut milk, coffee, fish oil
Lunch- chicken, avocado, carrots, asparagus, coffee
Dinner- chicken, kale, asparagus, bell peppers, fish oil
March 18- Day 33
Breakfast- eggs, spinach, turkey bacon, strawberries, coconut milk, coffee, fish oil
Lunch- chicken, kale, Okinawan sweet potatoe, asparagus
Dinner- chicken, kale, asparagus
March 19- day 34
Breakfast- eggs, kale, bacon, almonds, coconut milk, coffee, fish oil
Lunch- chicken, asparagus, broccoli, carrots, Okinawan sweet potatoe
Dinner- chicken, asparagus, broccoli, fish oil
March 20- Day 35
Pre WOD- almonds and coconut milk
Post WOD- protein and recovery shake
Breakfast- eggs, bacon, kale, coffee, fish oil
Lunch- chicken, broccoli, onions, carrots, banana
Dinner- chicken, sweet onions, asparagus, fish oil
March 21- Day 36
Breakfast- eggs, turkey bacon, kale, coconut milk, almonds, coffee, fish oil
Lunch- chicken, asparagus, broccoli, carrots, banana, coffee
Dinner- chicken, broccoli, asparagus, kale, Okinawan sweet potatoe, fish oil
March 22- Day 37
Breakfast- eggs, turkey bacon, kale, coffee, coconut milk fish oil almonds
Post WOD- protein and recovery shake banana
Lunch- chicken, asparagus, broccoli
Dinner- chicken and tri tip, broccoli, asparagus, Okinawan sweet potato, fish oil
It is very important to be ready for the workout in order to prevent any probably injury. There should be good quality of equipments for practice and workout. Moreover, you may need some medical equipments too in case of emergency. A good gym is a place where everything is arranged and properly synchronized.
ReplyDeleteRegards,
Charlie
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