20 walking lunges
10 single leg glute bridges
5 sissy squats
1: 20/15 cal. row
2: 15/10 cal. ski
3: 55 double unders
A: STRENGTH CONDITIONING
5 giant sets of:
8 barbell split squats/leg, AHAP, hi-bar position on back
10 hip thrusts w/ a 3 sec hold at the top, use a plate or DB
12 sissy squats
B: ODD OBJECT CONDITIONING
30m Dbl DB front rack carry, heavy
3 rope climbs, anyhow to 5m
30/24 cal. bike
HAPPY BIRTHDAY TO EBEN KILLIAN!
B: CLEAN & JERK
EMOM 42 minutes
8/10 cal row
12 box jumps
10/12 cal ski erg
15 sit up and throw with med ball
12 KB swings
15 air squats
Establish a 3RM in 15 minutes
These are reset reps, NO TnG. But it must not take longer than 50 secs to complete a set.
B. CLEAN & JERK
2 clean + 1 jerk
Establish a max in 15 minutes
4 plate get-ups, 20/10
400m plate run, 20/10
5 Zercher plate lunges per leg, 20/10
50 burpees with jump onto plate
6 plate shoulder to overhead, 20/10
600m run (no plate)
7 overhead plate lunges per leg, 20/10
70 wall balls, 10/7 to 3m
Should you be having another beer?
Many of us like to drink and maybe some of us drink too much but there is no denying that alcohol is part of our social fabric and way of life.
We drink for pleasure, leisure, creativity and social connections. We drink to celebrate, relax and destress.
But alcohol does comes with potential negative effects on your health.
Alcohol is a poison that we must break down and convert into not so poisonous compounds in order to enjoy the boozy buzz. Your body’s ability to do this is influenced by your genetic tolerance, age, biological sex, body size, ethnicity and your own unique combination of conversion enzymes.
Alcohol affects us in different and individual ways.
And because it is toxic to your body, your body will prioritise the metabolism of alcohol before other macronutrients. Which means that the meal you ate before you began drinking and the nachos that will be a good idea after a few more drinks, will get stored as fat.
But what about the benefits of drinking alcohol?
Alcohol is just one of many potential factors that impact on your health, fitness and wellbeing. There are studies that show some benefits to moderate drinking and then there are studies that disprove those studies and so the studies will continue.
The reality is, choosing to drink alcohol is about what you’re willing to trade and prioritise.
• Do you want a lean body and six-pack abs? Then you shouldn’t be drinking at all.
• Are you trying to lose weight? Trading your macronutrients might be a short-term strategy if you aren’t willing to give up alcohol completely.
• Are you struggling with health issues? Time to re-evaluate the wine with dinner every night.
• Are you training for a sport event or working to improve your athletic performance? Sorry, then no Sunday beers and braai’s for a while.
• Do you want to destress over drinks with friends? Find ways to manage your stressors so that you have only one drink instead of three.
So determine your health and wellness goals and lifestyle priorities. And then if you do decide to have another beer, do so because you genuinely enjoy it and it adds value and pleasure to your life.
HAPPY BIRTHDAY TO RAFAELA GROTTIS, RENE JANSE VAN RENSBURG, ROB RENZ AND HERMAN VAN DEN BERGH!
Establish a 2RM hang snatch in 15 minutes
B. CLEAN & JERK
1 hang clean + 2 jerk
Establish a max in 20 minutes
5 rounds for time of:
30 box jumps, 24″
30 wall balls, 20/14lbs
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