WOD(workout of the day) Distinct CrossFit.com


Jump jerk(Check In) Rx2
Start up
3rds
10 pass through
15 jax
20 single unders

W.O.D
Emom 16
Even-4 jerks 155/95 Rx2 235/65
Odd- 10 box jumps 24/20

Strength
3×2 thruster Climb

Finisher
Stretch, roll, smash

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Online Personal Training Program

I will provide a comprehensive plan for each person specifically based on your fitness goals. You will be provided with a web-based platform where I get to structure your weekly functional workouts. If you are looking to lose weight or just live a healthier lifestyle. I can structure something specific for you no matter what your fitness level or goal.

WOD(workout of the day) Distinct CrossFit.com


No joke (Time-Rx2)

W.O.D
50 Hand release push ups
40 Box jump 24/20
30 Squat 75/55
20 Toe to bar
10 Hspu, RX2-1 abmat

Mod-see coach

Record time and rest 5 mins then

1600m run for time

Clean skill complex
3rds (light weight)
High hang clean
Hang clean

Strength 80-85% of 1rm
2×2 Power clean
2×2 Front squat

Finisher
1 min couch stretch per side
1 min oh single arm band distraction
1 min band ham stretch

Crossfitters 10 Daily Todo List


Fuel For Fitness: CrossFit participants strive for improvements in their performance. As a beginner, it’s easy to achieve gains without any focus on nutrition, but as you graduate to a higher level of athleticism it’s important to consider that you’re fueling your body for an intense level of fitness. There may not be one perfect plan for everybody, but thinking whole foods, plenty of protein, and “cheat” meals in moderation is a good standard to stick with.

Water Will Help: It’s easy to consume coffee and creamer, juices and soda, but there is nothing beneficial about hydrating with horrible options. Water makes a world of difference when it comes to working out. Not to mention the positive affects it can have on your skin, bowel movements and overall health. So go heavy on the H2O.

Make Time For Mobility: Most CrossFit classes are restricted to about 1 hour. Although trainers do their best to make the most of every minute, there are some things that simply require more time. Mobility is the foundation of every move you make. So make a habit, whether before a class or at home, of grabbing a band or viewing a video and making your mobility a priority.

Warm-up With A Cause: It’s easy to whine during a warm-up. Getting your heart rate up, seeing some sweat, and feeling the burn before an intense workout isn’t always appealing. But it is necessary. Making sure your muscles are prepared for what they are about to endure is key, so warm-up with your safety in mind.

Maintain Fabulous Fundamentals: A running clock and a fatigued body will scream at you to loosen up and get lazy. But it’s imperative that in those moments you forget the whiteboard and focus on fundamentals. Proper technique not only prevents injury, but it also increases movement efficiency which should help you keep going even when it’s getting rough.

Cheers For Your Peers: We’re all busy. We all want to get our equipment picked up and head home. But it should never be at the expense of encouraging your fellow CrossFitters. At some point everybody has a rough day or a bad workout, so when you notice somebody struggling, take the time to cheer them on…which doesn’t necessarily mean yelling at them. Assure them that they can, and they will.

Don’t Lose Focus Of The Fun: Whether you’re in it for weight loss, competition, or to simply try something new, make sure you’re having fun! For the vast majority, this isn’t a full-time job. It’s meant to be a time to step away from the stresses of everyday life and give you an outlet for selfish indulgence. It may be slightly masochistic, but in the end you need to enjoy it.

Roll Out When You Wrap Up: Fight back against ornery muscles with a little TLC. Following a WOD, it’s a great idea to stick around the roll out your problem spots. Roughing up that muscle tissue will assist with recovery, and let you more easily climb a set or stairs or plop down on the pot over the next couple days. When it comes to the roller, more pain is more gain.

Complete Then Carry On: It’s easy to obsess; the coulda, woulda, shoulda thoughts. But every day you have a new challenge, so the best thing to do is complete the workout, learn from it, and move on to the next one. Every athlete has a weakness and a strength, so take note of what you need to work on but don’t dwell.

Carry Pride In Your Stride: You’re a CrossFitter, damnit! Be proud. Regardless of whether you scale or modify, you pull-up, you push-up, you jump, you run, you lift, you’re a badass. So act like it. Hold your head high and your shoulder back and exhibit the confidence you should.
These may seem like common-sense CrossFit advice, but they’re things that are easy to let slip by on stressful days. And without these 10 tidbits, CrossFit wouldn’t be all it’s meant to be. So print this out, think of an acronym, or tattoo it on your forearm for an easy read. Just be sure you tap into the Top 10 To-Do list each day.

Abi Reiland
Co-Owner/Trainer CrossFit 8035
Author of http://www.prettyngritty.com

WOD(workout of the day) Distinct Crossfit.com


Jump jerk(Check In)
Start up
3rds
10 pass through
15 jax
20 single unders

W.O.D
Emom 16
Even-4 jerks 155/95
Odd- 10 box jumps 24/20

Strength
3×2 thruster Climb

Skill
5 mins of goat work Goat-a skill that you suck at

Finisher
Stretch, roll, smash

WOD(workout of the day) Distinct Crossfit.com


Evil laugh(Time)
Start up
3 rds
200m run
5 burpees
10 squats
20 ballistics

Gymnastics 7mins
Muscle up transitions If you can not get a MU-Ring row to dip transition/jumping muscle up

If you can do a ring MU-transition efficiency/cycling multiples

If you are close to getting a muscle up- today may be your lucky day

W.O.D
Bar taken from the floor
30 shoulder to overhead 115/75 20 back squat 115/75
10 burpee over bar
400m run
10 burpee over bar
20 back squat 115/75
30 shoulder to overhead 115/75

Strength
3×2 front squat/push press Climb

Finisher
Tabata plank