Wednesday Recovery WOD - 11/12/2014

November 12, 2014

Wow.  I think that is that hardest WOD I've ever done (says coach Rebecca).  I've done it once before and it's just as hard as I remember.  I was glad to get 2 good workouts in before I start my second 2 day fast tomorrow along with many of my fellow cleansers!  A couple started today and are holding strong.  For those of you who are interested in the cleanse/nutrition program that we are doing, stay tuned because I will be coaching another group post-Thanksgiving to prepare for the Christmas holiday.  Then again in the new year to jump start those healthy resolutions!  I personally am loving the products and feeling great.  My strength is continuing to improve in unison with our leg strength program and I feel awesome in the WODs.  I've also been using a new all-natural pre-workout called "Want More Energy" made by Isagenix and we will soon have it available at the gym. 

 

Alright, on to tomorrow! We need a recovery HUMP DAY WOD after the 2 benchmarks we accomplished on Monday and Tuesday.  Here you have it…if you can come to yoga at 6:30pm to stretch and mobilize that would be a good idea, especially if you were here for Barbara on Monday and The Seven on Tuesday…

 

Wednesday Nov. 12, 2014

 

CrossFit (6am/7am/10am/12:15pm/5:30pm)

 

5 stations, 3 minutes at every station, 1 minute transition:

 

1. DUBs OR Singles (every DUB counts as 2, singles count as 1)

2. Renegade Row Deadlifts (row right, row left, deadlift) 20/30

3. Wall Balls 14/20

4. Atomic Sit-ups 25/35

5. Mule Kicks (focus on holding the handstand for 1-2 seconds)

 

Yoga (6:30pm)

 

On-Ramp (7:30pm)

 

 

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