6.11.16 Workout of the Day

Juana Nepaulsingh, CF843 Athlete, down 31 lbs.

"A year and a few weeks apart.. The picture on the left was my heaviest I HAVE EVER BEEN, I was VERY lost I thought I could have it all eat all the pizza and tacos I wanted and workout and I would be fine... Well then life punched me, I finally realized I needed to take control of my life again.. Stop being the victim and save myself.. I set a goal to motivate me and now it's morphed into so much more. I have become obsessed with the process and in turn probably have become a shitty daughter and friend but I won't apologize for it. If I can't love myself how can I love anyone else❤️💪🏾‪"

CrossFit 715 and 830 AM

General WU: Coaches Choice

Specific WU: 400 m run+15 cal row at 60%

WOD 1:Hero WOD "Jerry"

For time: Run 1 mile Row 2K Run 1 mile

OR

Partner "Jerry"

For time: Run 1 mile-together Row 4K, switching after every 250 m Run 1 mile

WOD 2: EMOM 12 min EMOM at 80% (:30/:30)

min 1: GHD superman Hold

Min 2: DB/KB snatches (from the hang)

Min 3: perfect burpees, (Goal is for quads to not touch ground)

To avoid backup on rowers:

Athletes that start with WOD 2 with start "Jerry" at the 15 min mark.

Athletes that start with WOD 1 with complete WOD 2 when finishing WOD 1.

ICT 9 AM

General WU: Coaches Choice

Specific WU: Tabata

ODD: slow, full range of motion, chest up, knees out air squats

EVEN: prone plank In teams of two, alternating rounds, complete as many rounds and reps as possible in 25 minutes of: 150 m SPRINT (CF-843 sign) 5 KB Goblet Squat (53/35)

10 abmat situps

SCORE=Total team rounds combined

Coldown/ MIDLINE: Tabata

ODD: Hollow body hold

EVEN: Mountain climbers

+

Optional but recommended 600 m run (State of Mind) at 60%