Day 6 Nutrition Challenge.
Warm-Up
100 single unders
2 Glute band boxes with 2 squats at every corner.
10 banded pull a parts
10 Banded good mornings
10 Russian KB swings
10 dowel pass overs
10 Dowel overhead squats
10 Hollow rocks
10 Superman’s
5 Box step ups
5 Box jumps
10 Pull-ups or ring rows
10 Push-ups
WOD prep
Prep the Barbell movements
WOD
Bar Crawl for Time
20 Dead lifts (225,150)
20 Russian Kettle-bell Swings (70,53)
20 Overhead Squats (115,75)
20 STOH (115,75)
20 Chest to bar Pull-Ups
20 Box Jumps (24,20)
20 Squat Cleans (115,75)
*Perform 50 Double unders after each movement. The WOD ends with 50 double unders.
Options for double unders:
Singles x 2
Singles x 1
*If not jumping rope perform 15/10 Calories on the bike or 10 burpees you choose. Newer to CrossFit Perform 10/7 Calories on the bike or 5 burpees you choose.
*Scale load as needed.
*Perform overhead squats with dowel if needed.
*Perform dead lifts with trap bars or kettle bells if needed.
Options for Pull-ups:
Regular pull-ups
Bar Box assisted
Ring rows
Post WOD:
Overhead banded distraction.
CFS Brief:
Day 6 Prep week Nutrition challenge.
Concept 7–
By Mark Sisson
Exercise is Ineffective for Weight Management
Exercise is healthy. Exercise is necessary for lasting wellness. Exercise builds muscle and exerts beneficial effects on hormone expression and function. Exercise gets you strong, gets you fit, and keeps you young. I like exercise; I do some form of it every single day, and I recommend that you do the same. But exercise alone is highly ineffective for weight management. For it to truly help manage your weight, exercise must be paired with a healthy eating plan, adequate sleep, effective stress management, ample sun exposure, and healthy amounts of social contact with friends, family, and loved ones. Sure, some people take exercise to the extreme, training for hours and hours on end, all in the quest to burn a few hundred more calories, to “make up for” those donuts at breakfast, to eradicate those love handles. And if you go long enough and hard enough, yeah, you’ll “burn calories.” But at what cost? Exercise is a stressor, after all. Maintained at a chronic, extreme pace and frequency, exercise becomes a chronic stressor that does more harm than good. It makes you hungry. It increases systemic and local inflammation. It depresses your immune system. It fatigues you, leading to less activity throughout the day. You’ll eventually and inevitably burn out unless you eat a massive amount of calories to make up for all that you’ve lost, and, at that point, you’re back at square one.
You can’t out-exercise a bad diet and poor lifestyle.
I love this kind of a chipper WOD. 20:23 with lots of scales / mods.
20 dubs per round
185# DL
70# RKBS
35# OHS
95# STOH (push press)
CTB as Rx
Box jumps as Rx
115# hang power cleans
Bar crawl. Did not check time. But in the 20’s.
DL, RKB – RX. Dowel OHS. #95 on PP and HPC. 12 inch box jumps and ring rows. 100 Single Unders. Crawled home.
Bar crawl: 20:36
20x
Dead lift 225
RKS 70
OHS 115
STOH 115
Regular pull ups
Box jumps 24
Squat cleans 115
* 15 Cal bike between movements
Bar Crawl: 19:19 – 100 Singles
135# DL | 53# RKBS | 55# OHS | 20 C2B | 65# STOH and Squat Clean
Fantastic workout! Lots of fun with a big crowd this morning at 5:30 (sorry Ken, the board is full) Some segments moved a bit better than others, but challenged myself with each one. Surprised myself with doing 20 C2B is a reasonable amount of time 🙂 Thanks Hanna!!
Nice job on the OHS! I did not get to see them, but 115# is impressive! Also, great work on those pull ups!!
You finished strong! Great job on the cleans – I’m sure JD “encouraging” you to PICK UP THE BAR helped a bit 🙂
Looks like you were spot on with the modifications! Your C2B pull ups were pretty much belly-to-bar!
23:00
225 DL
70 kbs
75 ohs
115 STOH/squat cleans
Hello Monday 🤮
So, this felt like an actual bar crawl then, huh?!
Bar Crawl: 17:32
88#DL
26# KB
Dowel for OHS
35# STOH / squat cleans
Kipping pull-ups
12″ step-ups
100 singles
I really didn’t think we were going to have enough time to finish this WOD but I was surprised at how smoothly I was able to transition through each movement. My singles were pretty decent today and I was happy to get in the pull-ups. Still gotta get over the mental issue on the box jumps.
Great job Deb – 20 C2B is amazing!
Nice job on the pull ups!! And it’s always nice when the jump rope cooperates 🙂
Thanks Deb. Happy with the scales. Re: the BTB, once I learned how to do them I figured this way I would always have a good rep. I’m sure the inefficiency I create by arching back so far is wasteful, but c’est la vie! I’m not going to the games (without an admission ticket)!
It’s a gift! Great job JL!
24:22 rx
was able to keep the barbell movements to 2 sets except the squat cleans went to quick doubles and singles. Double unders where unbroken except for 1 round.
22:00 (2 scales – dowel OHS, regular pull ups)
Bar Crawl: 23:52 (I think)
#225 Trap Bar (Wanted to give this a try)
#70 KBS
#45 OHS
#115 STOH
C2BPU’s
24″ Box
#115 Squat Cleans
Deb — don’t worry about the 7:30 crew and space on the whiteboard. We’ll just erase you all.
And Wow, the comments today are voluminous, just like the crowds at 7:30 p.m.
I’m looking forward to this one … even if it doesn’t have wall balls.
Not sure you can out-do the 5:30 crowd today, but I’m eager to see how this pans out. As for the WOD – you’ll enjoy it and it will keep you honest and humble…well, you’ll enjoy it 🙂 You missed the wall balls on Sunday – there were plenty of them.
Thanks Deb! I almost dropped the last one on my head! Great job with the chest to bar. Wish I could do them.
Bar Crawl: 21:54
115# DL
44# KB
15# OHS (2.5# plates under my heels)
65# STOH
65# squat cleans