Crush It Week 3 ;  Workouts

Week 3, keep it going!!!!! 
 

Workout 1; Week 3

 

Warm Up:

2 rounds of 

 

10 Dynamic Squat

10 Lateral Lunges

25’-50’ Knee Hugs

25’-50’ High Knees 

25’-50’ butt kickers 

25’-50’ High Kicks

 

 

Workout of the Day:

 

Sprint intervals.  If you can make it out to a track with a friend that would be ideal if not work with what you got:).

 

With our sprint intervals the goal is to be consistent with your times. . It should be about 85-90% effort.  Make sure and keep your time for each individual run and post it. Your i-phone timer works great for laps. Today we are looking for consistency.  the goal is to be within +or- 5 sec on each one of your sprints. 

 

EXAMPLE: 1st 400m 2:00,  2nd 400m 2:05, 3rd 400m 2:03,  4th 400m 2:02…… and so forth. 

Do your best to stay somewhat consistent.

 

Beginner:

3x 400m sprint 

Rest 2- 3 min between each 400m sprint.

 

Intermediate:

4x 400m sprint 

rest 90 sec - 2min between each 400m sprint.

 

Advanced:

5x400m sprints

Rest 90sec-2min between each 400m sprint.

 

Cool down:

Stretch, roll out your legs, go for a recovery jog or walk for a couple minutes. 

Workout 2; Week 3

 

Workout of the day:

 

In 15 min complete as many round as possible of the following:

 

10 perfect squats. Focus on good mechanics not speed, if mechanics are good then add speed. 

 

10 mountain climbers left and right leg http://youtu.be/nmwgirgXLYM

 

10 broad jumps (jump forward as far as you can and try to land soft)

 

10 v - ups

 

Cool Down: 

 

Stretch, roll out your legs, go for a recovery jog or walk for a couple minutes. Click here for mobility videos 

 

http://crossfitreformation.com/extras/mobility/

Workout 3; Week 3

 

I'm back in the US!!!!!! Sorry for the delay in posting!

 

Movements are in last Friday's demo video. 

 

1. As many rounds as possible in 5 min of 

6 Single Leg Deadlift 3 left/3Right-  Focus on good mechanics not speed

6 supermans 

6 push ups.

 

Rest 2 min-3 min

 

2.  As many rounds as possible in 5 min of:

6 Single Leg Deadlift 3 left/3Right-  Focus on good mechanics not speed

6 Inch worms 

6 push ups.

 

Rest 2 min - 3 min

 

3.  As many rounds as possible in 5 min of:

6 Single Leg Deadlift 3 left/3Right-  Focus on good mechanics not speed

6 supermans 

6 push ups.

 

Rest 2 min-3min:

 

4. As many rounds as possible in 5 min of:

6 Single Leg Deadlift 3 left/3Right-  Focus on good mechanics not speed

6 Inch worms 

6 push ups.

 

Rest 2 min - 3 min

 

5.  As many rounds as possible in 5min of:

6 Single Leg Deadlift 3 left/3Right-  Focus on good mechanics not speed

6 supermans 

6 push ups.

 

 

Cool Down: 

 

Stretch, roll out your legs, go for a recovery jog or walk for a couple minutes.

Click here for mobility videos 

 

http://crossfitreformation.com/extras/mobility/

Cardio and Stretching 

Coming Soon

 

These will be things you can either add to the workouts or do on the off days of the workouts.

Nutritional Tips.

 

Week 3: Up your vegetable intake!

 

Hopefully you have been working on filling half of your plate with fruits and vegetables. Your challenge this week is to try incorporating more vegetables, specifically from the cruciferous group. These include broccoli, cauliflower, cabbage, kale, bok choy, arugula, Brussels sprouts, collards, watercress and radishes. Cruciferous vegetables, like many other types of vegetables, are packed with nutrients including vitamins K, A, C and folate as well as phytonutrients-a special plant-based compound that may help lower inflammation and reduce the risk of developing cancer. They are of course low in calories and very versatile. In fact, I recently tried a “mashed potato” recipe (see below) using cauliflower instead. It was delicious and tasted very similar to real mashed potatoes, but with far less calories and carbs.  Get creative this week with incorporating cruciferous vegetables into your diet. I have provided a few recipes below to get you started!

 

 

Garlic Mashed Cauliflower

 

Yield: 2 Servings

Ingredients

  • 1 head cauliflower

  • 4 tablespoons grass-fed butter (use 2 tbsp for a lower calorie option)

  • 2-3 cloves garlic, minced

  • coarse ground sea salt, to taste optional

Directions

  • Add water to the bottom of a double pot and place over medium-high heat, cover and bring to a boil.

  • Cut the head of cauliflower in half and remove the stem. Chop cauliflower into small pieces and add to the steamer basket (for me that is the top portion of the double pot). Alternatively, if you don't have a double pot and steamer basket you can add the cauliflower to a large pot, cover with water and bring to a boil.

  • Steam cauliflower for 15-20 minutes, or until soft.

  • Add cauliflower from the pot to a food processor. NOTE: Be sure to use oven mitts to hold the steamer basket and be careful of the steam while pouring into the food processor.

  • Process for a few seconds to chop then add butter, garlic and a pinch of sea salt (if you'd like). Process until smooth and well combined. 

  •  Plate or transfer to a bowl and serve.

http://paleoporn.net/paleo-garlic-mashed-cauliflower/

 

 

Mediterranean Crunch Salad

 

Ingredients: 1 (15-ounce) can no-salt-added garbanzo beans, drained

1 cucumber, chopped

1 cup small broccoli florets

1 cup grape tomatoes, halved

1 cup finely sliced kale, tough stems removed

1/2 cup finely chopped red onion

2 tablespoons finely chopped Kalamata olives

3 tablespoons red wine vinegar

1 clove garlic, minced

1 tablespoon chopped fresh parsley

1 teaspoon chopped fresh thyme

 

Method: Combine all ingredients in a large bowl. Chill at least 1 hour before serving.

 

Nutritional Info: Per Serving:130 calories (35 from fat), 4g total fat, 0g saturated fat, 0mg cholesterol, 140mg sodium, 21g carbohydrate (5g dietary fiber, 3g sugar), 6g protein

http://www.wholefoodsmarket.com/recipe/mediterranean-crunch-salad

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