Mark vs Nate!
ARTICLES
+ The Corruption of Evidence-Based Medicine– Killing for Profit – Dr. Jason Fung for Medium
CrossFit WOD for Thursday 4/26
Establish a sumo deadlift 5RM in 20 minutes, then split squat 5×5/side. Finish out with ABmaggedon.
Post 5RM to whiteboard!
HIIT WOD
TEMPO / TIME TRAIL
10-9-8-7-6-5-4-3-2-1
row Cal
burpee
situp
air squat
kb Russian swing
every 2 mins rest 30s
Nate A at UrbanCF’s FIGHT GONE BAD circa 2011
The pulling movement pattern should be solid: pull the shoulder blades (“scaps”) together, following through with the elbows. In the row, you drive with the legs and finish with the elbows. In the hang power clean, you drive with the legs and finish with the elbows (first up then forward). In the Pendlay row, you simply hold the position and finish with the elbows.
Better scap function lead to better posture and more efficient movement patterns overall!
ARTICLES
+ Macro Calculator – CALCULO
CrossFit WOD for Thursday 6/15
EMOM for 4 min: 12reps strict or weighted pullups
4 rounds for time
250/200m row
15 hang power cleans 61/43kg
15 Pendlay row, 61/43kg
Post time to whiteboard!
HellaFit WOD
A metcon to test your mental and physical stamina, guaranteed to get you #hellasweaty.
Endurance WOD
Long Interval: 4x 1000m, 60sec rest, 400m, 2min rest, 200m, 30sec rest
