Friday 200605: QWOD 58

3 Rounds:

:30 Floor L-Sit / Rest :30
:30 Plank Hold / Rest :30
:30 V-Up / Rest :30
:30 Superman Ext. / Rest :30


Workout Tips

  • If you didn’t get to adopt a kettlebell or dumbbell from the gym, find a bag or backpack and fill it with all the things! Within reason of course… This will be your new exercise buddy!
  • Instagram: Look up “crossfitob” and watch our Story. Brian is awesome and demoing every movement you need to complete each day. If you missed a day, you can check the Highlights for a recap. Today is QWOD58.
  • Have fun, get your sweat on. Don’t forget to disinfect after! <3

Thursday 200604: QWOD 57

For Time

100 Double Unders
50 Thrusters
40 American Kettlebell Swings
30 Front Rack Lunges
20 Kettlebell Snatches
100 Double Unders


Workout Tips

  • If you didn’t get to adopt a kettlebell or dumbbell from the gym, find a bag or backpack and fill it with all the things! Within reason of course… This will be your new exercise buddy!
  • Instagram: Look up “crossfitob” and watch our Story. Brian is awesome and demoing every movement you need to complete each day. If you missed a day, you can check the Highlights for a recap. Today is QWOD57.
  • Have fun, get your sweat on. Don’t forget to disinfect after! <3

Wednesday 200603: QWOD 56

4 Rounds:

10 KB Push-Ups
10/ea KB Press
10 KB Bicep Curl to OH Tricep Extension
25 Seated Leg Raises Over KB

*Adjust reps based off of weight of KB, rest as needed


Workout Tips

  • If you didn’t get to adopt a kettlebell or dumbbell from the gym, find a bag or backpack and fill it with all the things! Within reason of course… This will be your new exercise buddy!
  • Instagram: Look up “crossfitob” and watch our Story. Brian is awesome and demoing every movement you need to complete each day. If you missed a day, you can check the Highlights for a recap. Today is QWOD56.
  • Have fun, get your sweat on. Don’t forget to disinfect after! <3

Tuesday 200602: QWOD 55

5 Rounds For Time

200m Run
20 Hang Backpack Squat Cleans or 10/ea KB/DB Hang Squat
Cleans


Workout Tips

  • If you didn’t get to adopt a kettlebell or dumbbell from the gym, find a bag or backpack and fill it with all the things! Within reason of course… This will be your new exercise buddy!
  • Instagram: Look up “crossfitob” and watch our Story. Brian is awesome and demoing every movement you need to complete each day. If you missed a day, you can check the Highlights for a recap. Today is QWOD55.
  • Have fun, get your sweat on. Don’t forget to disinfect after! <3

Monday 200601: QWOD 54

20:00 Alternating EMOM

ODDS

10 Alternating Step Up to Reverse Lunge

EVENS

First 5 Sets: 10 Hand Release Pushups
Second 5 Sets: 10 Dips


Workout Tips

  • If you didn’t get to adopt a kettlebell or dumbbell from the gym, find a bag or backpack and fill it with all the things! Within reason of course… This will be your new exercise buddy!
  • Instagram: Look up “crossfitob” and watch our Story. Brian is awesome and demoing every movement you need to complete each day. If you missed a day, you can check the Highlights for a recap. Today is QWOD54.
  • Have fun, get your sweat on. Don’t forget to disinfect after! <3

3 Fitness Pitfalls to Avoid After Quarantine

Nutrition and exercise play an important role in maintaining fitness, social lives, and all aspects of our health. During this long period of social isolation, your relationship with food and exercise has probably changed. On the bright side, things are looking up again! Regardless of how your wellness has been during quarantine, there are some concepts to keep in mind as you ease back into your regular programming.

  1. Don’t immediately go full throttle on the WODs and post-workout nutrition. Do any of these apply to you? In the last 2 months you:
    • Haven’t been consistently strength training (at least 3x per week).
    • Haven’t been getting a balanced nutrient intake AND adequate energy intake.
    • Have been mostly sedentary.

If these apply to you, it is highly likely that you have lost some endurance, contractile muscle, mobility, and your overall metabolism has slowed [1, 2]. These factors affect how many Calories your body needs and how your body performs during exercise. Coach Eric shares his wisdom: “The last thing anyone should be doing when they get back to the gym is assuming they can hop back where they left off. The first 2-3 weeks should simply be reacquainting yourself with the movements and having some weight on your shoulders again.” He adds, “The good news is that [strength] comes back much quicker than when you originally had to fight for it when you first started.”

So, if you experienced these changes, remember your body needs time to fire on all cylinders again. Pace yourself! And, just because you’re back in the gym, that does NOT mean you should refuel with huge post-workout meals or a bunch of supplements. To avoid potential rebound fat, refuel strategically and not heavily.

2. Ditch the fad diets. If you’re thinking of doing an elimination diet as a way to compensate for any “bad” habits you picked up, please think twice. Diets that restrict carbohydrates will not fuel for your brain for the office, or your muscles for exercise. Diets that eliminate all added sugars can induce cravings [3]. Ketogenic diets can cause muscle breakdown and acid-base imbalance [4]. Instead of helping you, these diets can fuel disordered eating or worsen your obsession with food. That’s not healthy. Focus on eating a balance of all foods. My favorite saying is, “Eat real food, not too much, mostly plants.”

3. Don’t make alcohol the center of your social life. Did you know that alcohol has 7 Calories per gram? It even has more Calories than protein and carbohydrates, but no helpful nutrients! So, if you are trying to cut back on Calories or improve your overall health, limiting alcohol intake is a great place to start! The social pressure may hit hard, but your goals matter. If you want to cut back on alcohol, here are some constructive options:

  • Do a social activity that doesn’t involve alcohol or a bar setting.
  • Order a mocktail or low-calorie alternative (i.e. club soda instead of tonic, diet soda instead of the “real” thing, spiked seltzer instead of a frozen sugar blend, etc.) or the robust non-alcoholic beers from Two Roots Brewery.
  • Ask your friends for their support.

If you have any questions, drop a line here or on Instagram!

~Sierra

References

[1] Hamilton M. T. (2018). The role of skeletal muscle contractile duration throughout the whole day: reducing sedentary time and promoting universal physical activity in all people. The Journal of physiology596(8), 1331–1340. https://doi.org/10.1113/JP273284

[2] Maloney, L. (2019). How Long Can You Go Without Exercise Before Your Body Starts to Lose Muscle? Retrieved from https://www.livestrong.com/article/435701-how-long-can-you-go-without-exercise-before-your-body-starts-to-lose-muscle/

[3] Martin, C. K., Rosenbaum, D., Han, H., Geiselman, P. J., Wyatt, H. R., Hill, J. O., Brill, C., Bailer, B., Miller, B. V., 3rd, Stein, R., Klein, S., & Foster, G. D. (2011). Change in food cravings, food preferences, and appetite during a low-carbohydrate and low-fat diet. Obesity (Silver Spring, Md.)19(10), 1963–1970. https://doi.org/10.1038/oby.2011.62

[4] Masood W, Annamaraju P, Uppaluri KR. (2020). Ketogenic Diet. Retrieved from https://www.ncbi.nlm.nih.gov/books/NBK499830/

No comments

Friday 200529: QWOD 53

5 Rounds

10 Burpees
10 Straight Leg Situps
10 Handstand Pushups


Workout Tips

  • If you didn’t get to adopt a kettlebell or dumbbell from the gym, find a bag or backpack and fill it with all the things! Within reason of course… This will be your new exercise buddy!
  • Instagram: Look up “crossfitob” and watch our Story. Brian is awesome and demoing every movement you need to complete each day. If you missed a day, you can check the Highlights for a recap. Today is QWOD53.
  • Have fun, get your sweat on. Don’t forget to disinfect after! <3

Thursday 200528: QWOD 52

4 Rounds

10/ea Seated Filly Press
10/ea Gorilla Row with Isometric Hold
10/ea Floor Press with Isometric Hold
10/ea Bicep Curl with Isometric Hold
Max time Hollow Hold


Workout Tips

  • If you didn’t get to adopt a kettlebell or dumbbell from the gym, find a bag or backpack and fill it with all the things! Within reason of course… This will be your new exercise buddy!
  • Instagram: Look up “crossfitob” and watch our Story. Brian is awesome and demoing every movement you need to complete each day. If you missed a day, you can check the Highlights for a recap. Today is QWOD52.
  • Have fun, get your sweat on. Don’t forget to disinfect after! <3

Wednesday 200527: QWOD 51

20:00 AMRAP

200m Farmer Carry
Accumulate 1:00 L-Sit
200m Farmers Carry
Accumulate 1:00 Handstand Hold


Workout Tips

  • If you didn’t get to adopt a kettlebell or dumbbell from the gym, find a bag or backpack and fill it with all the things! Within reason of course… This will be your new exercise buddy!
  • Instagram: Look up “crossfitob” and watch our Story. Brian is awesome and demoing every movement you need to complete each day. If you missed a day, you can check the Highlights for a recap. Today is QWOD51.
  • Have fun, get your sweat on. Don’t forget to disinfect after! <3

Tuesday 200526: QWOD 50

3 Rounds for (Murph) Recovery

10 Dislocates
10 J-Curls
10 Boot Straps
10/ea Hip Circles
1:00 Right Leg Pigeon Stretch
10/ea Hip Circles
1:00 Left Leg Pigeon Stretch
10 Iron Cross
10 Scorpion
1:00 Goblet Squat Hold


Workout Tips

  • If you didn’t get to adopt a kettlebell or dumbbell from the gym, find a bag or backpack and fill it with all the things! Within reason of course… This will be your new exercise buddy!
  • Instagram: Look up “crossfitob” and watch our Story. Brian is awesome and demoing every movement you need to complete each day. If you missed a day, you can check the Highlights for a recap. Today is QWOD50.
  • Have fun, get your sweat on. Don’t forget to disinfect after! <3