Back Squat – 10×3 – 75%
take your 1 rep max and multiply it by 90%, this will be your number for the cycle
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Strict Chin ups
I got these salad dressing to add to the snack section. Pretty much any salad dressing you pick up from the supermarket has junk in it (usually in the form of high fructose corn syrup). I have been living off of the tomato balsamic dressing the past few months. The price for them is $6 (I realize it says 7, I forgot to fix it, ooops).
http://www.surveymonkey.com/s/BYMTH9P – click here for a survey for the nutrition blog. Rhea put the survey together so we can make sure you guys get exactly the information you are looking for on the blog.
Train Less, Acheieve More, Crossfit 11th Parallel – OK lately I am dealing with this crazy idea that if you want to lose body fat you have to run, or run more, or run on top of crossfit. To break this down into the easiest way possible, your body adapts to the stress that is put on it. If something that is very minimal in stress (like long slow running) is put on the body, it doesn’t feel the need to change (lose body fat). Now if you take an intense 15 minute workout (of anything, crossfit, sprints, swimming), your body is going to have to react and adapt to better handle the stress. This usually comes up with people who have lost a lot of weight because as they approach their goal weight, the fat comes off slower and slower because you have less to lose. I have seen on multiple occasions where people have added running on top of the 3-4 crossfit workouts and it has actually reversed their gains due to less recovery time and the grind of long slow runs. If you want to run or are training for a marathon, come talk to me as I will help you plan both accordingly because it can be done, but if you are struggling with losing fat and your workouts times and strength numbers are improving, then you NEED to look at your diet. I have yet to see someone who comes in consistently 3-4 times a week and eats 90% paleo, not lose body fat and gain muscle over the long run.
REMEMBER: Get your ass in to class 5 minutes early and hop on a rowing machine. 500 meter row for the warm-up and be ready to get squatting once the class time rolls around.