ESSENTIALS

Workout of the Day for 220123: 4 rounds for time of: Lunge 100 meters, Run 300 meters.

Workout of the Day for 220122: Open Workout 15.4: Complete as many reps as possible in 8 minutes of: 3 handstand push-ups, 3 cleans, 6 handstand push-ups, 3 cleans, 9 handstand push-ups, 3 cleans, 12 handstand push-ups, 6 cleans, 15 handstand push-ups, 6 cleans, 18 handstand push-ups, 6 cleans, 21 handstand push-ups, 9 cleans.

Workout of the Day for 220121: 5 rounds for time of: 21-cal. row, 12 burpee box jump overs, 1 legless rope climb.

Workout of the Day for 220119: Thruster/push press/push jerk/split jerk 1-1-1-1-1-1-1 reps.

Workout of the Day for 220118: 50-35-20 reps for time of: Wall balls, Pull-ups.

Workout of the Day for 220117: In 15 minutes, complete as much as possible of: 1 deadlift, 50-m run, 2 deadlifts, 100-m run, 3 deadlifts, 150-m run, 4 deadlifts, 200-m run, Etc.

"Nutrition plays a critical role in your fitness. Proper nutrition can amplify or diminish the effect of your training efforts. Effective nutrition is moderate in protein, carbohydrate, and fat." (CrossFit Journal, 2002). 

Workout of the Day for 220115: CrossFit Games Event 10: For time: 30 toes-to-bars, 1.5-mile run, 30 toes-to-bars, 1.5-mile run, 30 toes-to-bars.

Workout of the Day for 220114: Complete as many rounds as possible in 10 min. of: 3 overhead squats, 30 double-unders, 6 overhead squats, 30 double-unders, 9 overhead squats, 30 double-unders.

Workout of the Day for 220113: Power clean 5-5-3-3-3-1-1-1-1 reps.

Workout of the Day for 220111: Barbara, 5 rounds, each for time, of: 20 pull-ups, 30 push-ups, 40 sit-ups, 50 squats.

Workout of the Day for 220110: 3 rounds for time of: Row 500 meters, 21 burpees, Run 400 meters.

Workout of the Day for 220109: 5 rounds for time of: 20 wall-ball shots, 10 deadlifts.

Workout of the Day for 220107: Push press 3-3-3-3-3-3-3 reps.

A participant asks, "Why is heart rate not a good measure of intensity?" The answer? "(Heart rate) is a correlate to intensity but not causal of intensity," explains Chuck Carswell, Seminar Staff Flowmaster. 

Workout of the Day for 220106: 3 rounds for time of: 100 double-unders, 50 dumbbell snatches, 25 pull-ups.

Workout of the Day for 220105: 27-21-15 reps for time of: Back squats, Handstand push-ups.

Workout of the Day for 220103: Workout 11.3, Complete as many rounds and reps as possible in 5 min. of: Squat clean, Jerk.

Workout of the Day for 220102: Workout 20.2, Complete as many rounds as possible in 20 min. of: 4 dumbbell thrusters, 6 toes-to-bars, 24 double-unders.

Workout of the Day for 220101: Workout 13.1, Proceed through the sequence below completing as many reps as possible in 17 minutes of: 40 burpees, 30 snatches, weight 1, 30 burpees, 30 snatches, weight 2, 20 burpees, 30 snatches, weight 3, 10 burpees, As many snatches as possible, weight 4.