May 18, 2016

Thursday 16.05.19

Warm Up
- 3 sets of 15 each exercise (GHD Sit ups, pushups, pullups, air squats)

Main WOD
Swim 6 x 100 meters

There is no alternate WOD. This is the WOD. Follow the program.

Post loads and results to www.ironmajorcrossfit.com.

Coach's Notes. Normal start times of 0530, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!

Main WOD
- Look, you’re probably getting strong, better at double-unders, and maybe even a little faster (if you’re following the program). There’s an idea out there that you need to seek out inefficient exercise. I’m guessing for most of you, that’s why you skip the thing that is inconvenient or that you don’t like to do, in this case, swimming. Inefficient exercise is a great diagnostic tool for your metabolic pathway capacities, and there is no better approach for fat loss. I don’t need to go on about the benefits of swimming, it’s well documented. I will caution that if you are cherry-picking the WODS, you aren’t doing the program. If you aren’t doing the program, what are you doing?
For tomorrow, bring something for your post workout snack, good protein and carbs. About 30 grams of protein, 40 carbs should do it. You are keeping track of your nutrition, aren’t you?


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