K-Star brings up an important point in this episode. Due to how hot it has been lately, I wanted to take a second to educate you on how much water you should be drinking daily in order to stay properly hydrated. Please note that being even slightly dehydrated can adversely impact your performance and block you from getting to your goals. Don’t let something so simple get in your way. Here is the equation;
Take your bodyweight in pounds and divide it by 2. That number is how many ounces of water you should be drinking daily. Additionally, drink one 16.9 ounce bottle of water on days you are training. Example: I weight 210 pounds. Therefore, I am drinking 105 ounces minimum per day. On days I train, I am drinking a gallon or more (128 ounces). Easiest way to do this is find a jug that is equivalent to the amount you need to drink daily and pour your water from there. I find this much easier when I fill my jug up in the morning and make certain to finish it before the day is over versus having to remember how many 8 oz. glasses you drank. Remember to have a plan. How can you hit a bullseye, if you don’t know what you’re aiming at? Stay thirsty my friends. – WW
Skill – Take a KB in the grass and practice various skills/tricks. Click here to watch what I am talking about.
WOD – 20 minute AMRAP of:
400 meter run
Muscle-ups, 7 Reps
Cool Down – Tabata L-Sits
*Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
WW, I may not be able to make it to 6pm 🙁 if that happens I will join those lovely ladies for basefit…. busy day!
Okay, or 1pm is an option for you today.
2 rounds + 4pulls up (red band) +9ring dips (red band)
that’s 46 kipping pull-ups with a red band, 51 ring dips with a red band and 1200 meters of running in 20 minutes. Good work, Paula!
6.5 rds rxd
beast mode yesterday! CrownTown’s RX’d has hill climbs in the runs. That’s how we do.
3 rounds 21 pull UPS 16 ring dips.
u have the strength and ability now it is time to work on the technique so you can be the next to do a muscle up kiddd!
3 Complete Rounds
red band for Ring Dips
then pink band, then no band and then muscle up!