Tuesday

Main – CrossFit

Handstand Push-ups

20 minutes

Handstand push-ups progressions;
-tripod
-tripod to headstand hold
-tripod kip out to plank
-tripod kip out to wall
-kipping HSPU

3 x max reps after warming up and progressions

SCORE= best set

Metcon (AMRAP – Reps)

4 Rounds
1 Minute of Work
:30 Second Rest
max reps
Wall Ball 20/14
Hand Release Push Ups
Ball Slams 30/20

Extra Credit
Accumulate 100 Double Unders

 

From February 4, 2014

Nutrition Seminar Saturday, Feb 22nd 2:30-4:30pm.   This is a seminar for those of you who want to understand how to plan out your diet based on your metabolism and workout regime.   Kate teaches you how to program your diet in Fitclick based off the results of your resting metabolic rate test, workout schedule, and personal fitness goals. This is not 1-1 nutrition coaching. Kate provides you with t…he education you need to determine your macronutrient needs as well as meal timing. Nutrient Timing in regards to performance is the main focus. Learn how to fuel to perform well in the open.   Cost is $150 and includes a $100 resting metabolic rate test. Each person must bring their own iPad or laptop computer to program their plan.   The seminar will be capped at 25 people. Hurry to secure your spot! Visit Kate’s wesbite: www.bodybykate.com to sign up. Kate will contact you once you have signed up to set up your RMR test.