WOD 12/03/15
8 Minutes of Shoulder/OHS Mobility (click links for details)
A- WU- 200M Run @ 70% RPE + 1 Minute Each: Banded Pull Apart/Air Squat/Tuck Up
B- 10-12 Minutes To WU Push Press/Clean/OHS + For Time: 1 Mile Run/45 Push Press (95/65 or HBD)/35 HPC/25 OHS/1 Mile Run
Cardio
A- WU- Tabata- 4 Rounds Each Alternating M.B. Clean (HBD)/Jump Lunges (Lunges)
B- For Time: 75 Curtis P‘s (95/75/65/45 or D.B.’s)/ Top of EMOM 3 Box Jump (20/18″)
C- Against an 8 Minute Clock Complete 100 Ab Mat Sit Up’s/Top of EMOM 5 SuperMan + Max Reps Banded Good Mornings (GHD Hip Extension/Banded Hip Bridge or other suitable movement)
Dear 718 Wellness challenge NON FB users,
please enter your score here for 12/3/15:
Good Morning
Can you post the daily challenges from december 1-3 if there were any? So I can post my scores for the wellness challenge for the week. Also where are the daily challenges being posted for non Facebook users?
Here is the challenge for Day 3:
Gm!!!!! This is day 3, and this is our 3rd plank tabata. You know it’s 20sec on 10 sec rest for a tabata, so you will only switch when each round is done. (1st round (20sec.) on the right side and 2nd rnd for next 20sec. on the left ect. Until you completed 4 rounds on each side withing the 8rds of Tabata. Enjoy your day.
(Day 1& 2 I emailed you eddie )
Attention People!!!
As many of you have already experienced, CF Whiteboard is being replaced by an even BETTER system you should be using – WODify. To get a leg up on the new system and for continued bragging rights, you should EXPORT all of your saved data from the CF Whiteboard so you can put it into WODify.
To export your CF Whiteboard data:
1) Under the MEMBERS tab, select Workout Log
2) Sign In to the CF Whiteboard
3) Next to your Login Name there is a dropdown – select “Download Athlete Data .csv”
4) Use Excel or the Google version of Excel to open the file
5) Bask in the glory of your beautiful workout data
6) (Optional) Smile
This is the last day I’m going to repeat this since I’m feeling confident the Whiteboard is leaving us soon. So please tell everyone you see to do this while you can!
Note: You will need to add your previous PR’s manually to WODify.
To do so : click the My Performance header and then choose the Add Performance tab. It’s pretty intuitive (don’t forget to check that RX stamp!).
Thanks again to Vinnie and Matt for doing the research on WODify.
Have fun everyone!
-Smanik OUT!
My Score for today: 12/3/15
4 🙂
My Score for today: 12/3/15
5 🙂
Wellness challenge 11/3/15
8pts.
Today 3pts
Slept 8hrs 1pt
Stretch 1pt
Wkout 1pt
Daily challenge 1pt
Myfitnesspal 1pt
Wellness challenge 12/2/16
Start of day 3 points
Workout for 60min – 1pt
My fitnesspal – 1pt
Stretching 10min – 1 pt
Sleep for 8hrs- 1 pt
Daily challenge – 1 pt
Minus -1 point for protein shakes
Total = 7 points
Sorry
Minus -1 point also was out had to get a grilled chicken wrap or starve
Total =6 points
12/03/15 Wellness Challenge Points = 5