7.16.15 Workout of the Day

Kim Reed 930 AM ICT

Lifestyle Tips

1. Get sunshine. – If you’re getting outside more this likely won’t be an issue. Just make sure that you are getting some sun exposure on bare skin without burning yourself. The increase in Vitamin D will help your body immensely.

2. Love your “Crok Pot”. – Time to start a love affair with your Crock Pot. It’s a reliable way to make healthy meals without having to spend a bunch of time babysitting your food at the stove. It’s so easy to put a meal on in the morning and have it waiting for you when you come home for dinner.

CrossFit

General WU: Coaches Choice

Specific WU: 1x

10 RDL (45/35) 10 Good Morning 10 Deadlifts

Strength: Deadlift Build to a 1 rep max in 15 minutes

Suggested loading: Set 1: 1 rep @ 70% 1RM Set 2: 1 rep @ 80% Set 3: 1 rep @ 85% Set 4: 1 rep @ 90% Set 5: 1 rep @ 90-95% Set 6: 1 rep @ 95-100%+ (optional)

If feeling good, go for a new 1 rep max. If not, just build up to around 90% and perform 2-3 sets.

At the 20 min ark:

WOD 2:

21-18-15-12-9 Deadlifts (225/155) Run 150 meters after each set (exit sign)

ICT

General WU: Coaches Choice

Specific WU:

10 RDL (45/35) 10 Good Morning 10 Deadlifts

+

5 min to find weight for DL

WOD 1: Partner Up

In 2 teams of 2 complete:

40-35-30-25-20-15-10 DL (135/95)

15-15-15-15-15-15-15 burpee BJ (24/20)

150 m run after every round

--one works, one rests, athletes run together

rest 3 min

WOD 2: 4 min Partner AMRAP max KBS (53/35)

one works, one rests

SCORE = Total Team KBS