Workout of the Day: Wednesday, 8.7.13

A great post on Nutrition and Mental Health from Chris Kresser.

One of my absolute FAVORITE pictures from Prom (maybe of ALL TIME).

moose

WORKOUT OF THE DAY:

MOVEMENT PREP: Lax Ball Feet and Lower Legs, 3 minutes per side. Gastroc Soleus Stretch, 1 minute per side. Wall Quad Stretch from Spiderman,1 minute per side. Complete 3 rounds of: Single Leg Glute Bridge, 10 reps per side. Single Leg Deadlift, 10 reps per side. Burpees for Speed, 10 reps per side (this is a set in which you attempt to go as FAST as you possibly can through 10 burpees – start the set together as a class). Single Leg Squat Hold, 1 minute per side.

CONDITIONING: 

WORKOUT 13.2

MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24″ box

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
75 pound Shoulder to overhead, 5 reps
75 pound Deadlift, 10 reps
15 Box jumps, 20″ box

*A little hint about today’s conditioning piece: this workout has been compared to the metabolic equivalent of a good 5k when completed appropriately. Accordingly, the challenge for MOST of you will be PACING yourself appropriately.  This load is definitely light enough to come out of the gate VERY QUICKLY only to find that you’ve burned up all your energy a few minutes in.  Play around with pacing today if you can and see how far you can get. 

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