CrossFit Corona

MONDAY WOD

ROW 1000 METERS

25 DUMBBELL THRUSTERS (M-30#/L-20#)

25 KNEES TO ELBOWS

ROW 750 METERS

20 DUMBBELL THRUSTERS

20 KNEES TO ELBOWS

ROW 500 METERS

15 DUMBBELL THRUSTERS

15 KNEES TO ELBOWS

ROW 250 METERS 

10 DUMBBELL THRUSTERS

10 KNEES TO ELBOWS

SUNDAY WOD

REST DAY !!!!!!!!!!!!!!!!!!!!!

The 3 Biggest Workout Mistakes that are 
Sabotaging Your Results (and how to fix them!)

Let’s face it, when you are training you work hard. Right?
 
But did you know there are 3 common mistakes most people make that sabotage their results. What is the point of working out if you don’t maximize your results?
 
Here are the 3 biggest mistakes made over and over again (along with quick tips on how to fix those mistakes!)
 
Mistake #1
 
Training only your favorite body parts
 
If you only train your favorite body parts - you are doing your body a grave disservice.  In addition to creating an unbalanced and out of proportion physique, it leads to overtraining, stubborn injuries and most importantly a slower metabolism. 
 
When you workout in all facets of conditioning your body is running at peak levels.  Your metabolism is stoked and running hot because you are requiring it to function in many planes of movement, working various muscles all over the body and essentially requiring it to work harder than it would if you only trained 2 of your favorite body parts over and over. 
 
Mistake #2

No Workout Variety
 
If you always complete the same exercises and routine over and over, your body gets used to it.  It doesn’t have the need to build new muscle.  It becomes complacent.  
 
Your body is only going to build enough muscle and get strong enough to complete the exercise as required.  If you do the same 8 exercises over and over again you will never make any progress.  Even if you add weight and make the exercises harder your progress is still limited because your body only has to produce enough strength to lift that extra 5 pounds.  
 
Now if you want to consistently be progressing and challenging your body then you should be adjusting your workouts frequently.  An example would be to change your workouts up every 3 weeks.  You can still work the same muscle groups, but choose different exercises that target those muscles.  
 
If you don’t believe me try a forward lunge for 4 consecutive workouts and then switch to a lateral lunge for the next 4 workouts and see if you notice a difference between the two exercises.  They are essentially working the same muscles, but differently and your muscles will most definitely recognize that.   

Mistake #3

Damaging Post-Workout Nutrition
 
This is the biggest mistake that can be easily corrected!  
 
You only get results from exercise AFTER you are done with your workout! And if you don’t consume some type of post workout drink, your will suffer in your recovery and your progress will be slower.  
 
The research is abundant with studies showing an intake of carbohydrates and protein together within 1 hour after working out greatly enhances recovery, increases protein synthesis and replenishes glycogen.  The key is to digest quick digesting nutrients so that the recovery process can begin immediately.  
 
The best way to do this is by consuming a high quality post-workout drink with the proper carbohydrate to protein ratio. If you are choosing just a high protein drink without enough carbs, you are consuming the wrong drink.

(BY JAYSON HUNTER, RD,CSCS)

Saturday WOD

RUN EASY 5K ON YOUR OWN.

OR WORK ON SKILLS OR DO MAKE UP WORK OUT FROM 0900-1000 HRS

AT CROSSFIT CORONA.

TUESDAY WOD

3 ROUNDS OF:

10 PUSH PRESSES (M-95#/L65#) SCALE TO YOUR ABILITY

20 DIPS

30 PUSH-UPS

FRIDAY WOD

CLASSES WILL START AT 0600 HRS, 0700 HRS AND 0900 HRS

TURKEY BAST-LINE

ROW 500 METERS

40 SQUATS

30 SIT-UPS

20 PUSH UPS

10 PULL-UPS

FOR TIME!!!!!!!!!!!!!!

THURSDAY WOD

REST DAY!!!!!!!

HAPPY THANKSGIVING TO ALL FROM THE 

CROSSFIT CORONA FAMILY.

Crossfit Kids WOD

"Connor"

How many rounds can you complete in 10 minutes of:
5 Deadlifts 
5 Hang Power Cleans 
5 Front Squats 
5 Push Presses 
5 Back Squats
= 1 ROUND

WEDNESDAY WOD

Complete 5 Rounds of:

5 Dumbbell Deadlifts
5 Dumbbell Squat Cleans
5 Dumbbell Push Presses
5 Dumbbell Squats (w/ dumbbells on shoulders)

Increase weight each round

HAVE A GREAT THANKSGIVING!!!!!!!!!!!!!!!.

TUESDAY WOD

BURPIE BOX JUMPS

21-18-15-12-9-6-3

PULL-UPS

3-6-9-12-15-18-21

MONDAY WOD

KIDS CROSSFIT

50 JUMP ROPES

SKILL: PULL-UPS

WOD:

AMRAP IN 15 MINUTES:

15 BOX JUMPS

15 SNATCHES

15 AIR SQUATS