Warm-Up
Warm up through the movements
WOD prep
Prep the movements
WOD
Team Tabata SHSB
Teams of 2
2 rounds of
8 intervals of Tabata Kettlebell Russian swings. (70,53)
8 intervals of Hand release push-ups.
8 intervals of Tabata sit-ups.
8 intervals of Tabata Bike.
*The Tabata interval is 20 seconds of work for for 64 intervals. There is 10 second transitions between exercises.
*One partner will work for 20 seconds while the other rests. Partners will alternate through out all 64 intervals. (32 each)
Your team score is your total reps from all 64 tabata
intervals.
Post WOD
Foam roll for 5 minutes
CFS Brief
Day 3 Prep week Nutrition challenge.
Concept 4.
80 Percent of Your Body Composition Success Is Determined by How You Eat
Food is the single most important factor in body composition. You can exercise all you want but as long as you’re eating garbage, and too much of it, you won’t get very far. For that reason, any real attempt to modify your body composition has to begin by addressing what you put in your mouth. I like to start with the quality of the food you eat. I don’t discount the importance of quantity, mind you, but I do find that honing in on the quality of the food is more crucial and effective. Case in point: 2000 calories of fast food will have a very different effect on your body composition, satiety, and nutrient intake than 2000 calories of grass-fed meat, wild fish, and produce grown in rich, fertile, nutrient-dense soil. The fast food won’t be as satiating, nor as nutrient-dense, as the real food, so you’ll likely be compelled to eat more of it. The fast food will primarily include trans- and polyunsaturated fats, sugary sauces, refined grains, and poor quality meat, which will promote insulin resistance and the storage of body fat while inhibiting fat burning. Eating Primal food, rich in animals, plants, and healthy fat, on the other hand, will normalize insulin sensitivity, thereby allowing fat burning. In effect, quality will determine quantity; you’ll eat less spontaneously when you eat healthy Primal foods. Quality paired with proper quantity will in turn determine your body composition.
Sleep matters, exercise helps, stress has an effect, but how you eat – what you eat and how much you eat – is the prime determinant of your body composition.
SHSB Tabata. Andrew and John.
JL. Rd 1. 44 SU, 113 combined bike, 36 PU. 40 KB @ #70. Rd 2. 40 SU, 114 combine bike, 32PU, 41 KB.
Team Tabata with Ted: 196kb| 155pu | 212su | 250bike = 813. Great WOD with the 6:30am crew – thanks Hanna. Even got to shoot hoops with Deb and Ted.
SHSB Team Tabata with Becka (Dottirs on the Loose): 671 Total | 176 KBS (53#) | 142 HRPU | 208 Sit Ups | 145 Cal Bike. Due to the popularity of the 5:30am class (yes Ken, I said popularity) we split into two groups – we started on the sit ups and carried through the order from there. I was a bit of a liability on the bike, but made up for it on the other movements. I did have some fun shooting hoops afterward and welcomed the challenge of Rob guarding me. (Was that really a challenge for you Rob?!) Thanks Hanna!!
I love that you are keeping up with posting Rob!! Nice job by you and Ted. I took it easy on the bike today as to not show up the big guys 🙂
Pleased you like my New Year’s resolution to keep track. You looked like you needed someone to play with Deb as you were getting all your shots in!
Team Tabata SHSB with Jackie and Lindsay: 1,018 total | 294 KBs (26#) | 289 HRPU | 261 Abmats | 174 cals. My indiv scores: 99 | 87 | 95 | 51. Clearly my weak link is the bike! Thanks for controlling our POPULAR 5:30am crew, Hanna!
Somewhere around 780 with Joe R.
I think my reps were: KB’s: 44/45; ab mats: 52/53; pushups: 44/45; Bike 245 total between us, not sure of the split
And it looks like the bike made all the difference 🙂
Deb ….. 5:30 is popular …. blah, blah, blah ….
705 with Stacey Brown & 53# kettlebell. I didn’t write down our breakdown but it’s on the board! Thanks Stacey for keeping me on my toes & moving with that damn kettlebell. Imagine my surprise when I got off the bike at the end of our set of 8 and what I thought was THE END to see Stacey ready to swing the kettlebell again! Going from the bike back to the kettlebell took me a couple of rounds. Thx Hanna!