Archive:
Row, Farmers carry, Burpees, Rope climb
4 Rounds each for time:
250m Row
Farmer’s Carry (heavy kb)
10 Burpees
1 Rope climb
400m, Push press, Squats
3 Rounds:
400m
15 Push press (light)
30 Squats
PWOD:
7 Rounds
60 yard shuttle run
5 Push Press (H)
5 Front Squats (same as PP)
*rest 1 min
400m, Russian Kb swings, Burpees, Sit ups
5 Rounds:
20 Russian Kb Swings (heavy)
20 Burpees
20 Sit ups
Front Squat
*Notice how close the bar is to Chase and how long his body is, also notice how he is slightly leaning back, that is what it should look like. Nice work Chase!
Front Squat
5-5-5-5-5
Deadlifts, Push ups, Double Unders
*At CFUV we offer you scalability! Whether you can jump on to a 30″ box or a 2″ bumper plate we will give you great workouts and get you in great shape!
3 Rounds:
10 Deadlifts (medium)
20 Push ups
30 Double Unders
PWOD:
5 Rounds:
5 Deadlifts (heavy)
10 Clapping Push ups
30 Double Unders
Vitamin D
We don’t recommend a lot of supplementation, but Vitamin D could be a great supplement for you especially in these winter months where we don’t see the sun as much.
What does it do?
Vit-D is best known for its role in calcium and phosphorous metabolism. A deficiency of Vit-D can cause rickets, but this lowly vitamin does so much more.
Vit-D is critical in:
- Fat metabolism
- Cancer Prevention (cell growth and apoptosis)
- Autoimmunity (regulating and normalizing immune response)
- Fertility
- Insulin resistance
- Types 1 and 2 diabetes
- Cardiovascular disease
- Anti-inflammatory as a Cox2 inhibitor
Vitamin D and Fish oil (more on that another day) are a hard choice for which one is more important for supplementation and these are really the only two things we are going to recommend you take. Vit-D reduces and controls inflammation from a variety of angles, and it can be tough to get enough because we generally live indoors, thus limiting our light exposure.
*from The Paleo Solution by Robb Wolf.
I started using Vit-D about last Feb and March and definitely noticed a difference in my mood. I hate taking pills, but found this little tiny pill that offers 5,000 i.u (recommended in the book) and is less than $10 for a 2 month supply! I have found it at the Good Earth and Sunflower Market.
Power Cleans and Weighted Lunges
21-15-9
Power Cleans (medium)
Weighted Lunges (same wt as pc)
PWOD:
10-8-6-4-2
Power Cleans (heavy)
Weighted Lunges (same as pc)
