First, a great blog post by Sarah Fragoso on getting your head into eating Paleo:
What does eating Paleo REALLY Mean?? And a recipe….
Buy-in
Gymnastic WU/skills 2
Strength
- Deadlift 3 x 5
WOD
“Brenton “
Five rounds for time of:
Five rounds for time of:
- Bear crawl 100 feet
- Standing broad-jump, 100 feet
Scaling: 3 rounds; 50 feet; 3 burpees.
Time limit: 15 minutes
Cash-out
Stretching
Mobility Homework - Episode 62: Car Gnarly/LEO Love Letter
Things to do in the car:
change seat position.
- Air support cushion move around to achieve good position.
- Hook arm on opposite head rest.
- Hollow; squeeze butt, tighten abs.
- 12 - 16 oz H2O per hour.
- Hold steering wheel with straight arms, externally rotate at shoulder.
- Knee internally rotated, one hand helps stretch a little
- internal rotation; hand behind back, press shoulder into seat.
And now, the mobility WOD:
- Bully stretch; shoulder in good position, pull away, drop down; open up neck; 2’ each side
- Calf stretch
- Hip: femur ext rotate. Load: butt back. Tension belly button to foot, knee.
- Tall glute stretch; no ext rotate.
CW: 15:00 DNF. I finished 3 and 3/4 rounds. The pace felt good (well, if good means stopping for a head rush, then it still being dark when I open my eyes,) so I'm happy.
ReplyDeleteit was hard, probably the hardest so far but also probably the most fun so far also
ReplyDeleteKW: 14:40, 5 rounds. This WOD was "sneaky", as Meg said...it seemed easy going in but added up in a big hurry. The muscles on the tops of my shins are still achy from the jumps!
ReplyDelete