Tuesday, September 30
Education is an admirable thing, but it is well to remember from time to time that nothing that is worth knowing can be taught.
Announcements
Since we’re spending the week refocusing on nutrition, let’s talk breakfast. This post from Pat Sherwood (where we get most of our weekly programming) helps me. Like him, I can eat mostly the same thing on most days, which takes the stress out of meal prep and keeps me eating food that’s better for me.
Pat’s daily breakfast:
3 eggs
2 oz steak (mixed in the eggs)
1 bell pepper
1 mushroom
2 bananas
1 glass of water
Warm-up (NTE 10’)
3 minutes of walking (moderate to fast walk: increase pace every minute) or rowing or biking
-then-
Dynamic stretch portion (lower body)
10-20 m high knee karaoke drill
10-20 m knee to chest (3 seconds hold)
10-20 m figure 4 (1 second hold)
10-20 m lunges with torso rotation
10-20 m toe touches
Dynamic stretch portion (upper body)
6-8 elbow push-ups (3 to 4 slow and 3 to 4 fast)
3-4 plank rotations (per side)
3-4 scorpions (per side)
Strength/Skill
After WOD, if time, optional:
For quality:
80 Hollow Rocks
80 V-ups
80 AbMat Sit-ups
Athlete Instructions
60-80 reps/movement
Accumulate, partitioning as needed.
Movement Demos
WOD
Each for time:
Run: 3x 1 mi
(Scaled: 3x7 min)
Rest as needed between efforts.
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
7:00 or less per mile
More Likely time / rounds: (consider scaling if this seems unrealistic)
10:00 or less per mile
Other Equipment Conversions: Replace each 1 mile of running with 4800m on the Echo Bike, 2000m on the Concept 2 rower.
Cool Down
Frog Stretch
Hold 1-2 minutes.
Calves & Foam Rolling