Machete

Clinch Valley CrossFit – CrossFit

CV Bulletin

Happy Birthday Morgan Webster and Katherine Birkbeck!

Picking up where we left off yesterday, let’s explore the 5 Factors of Health individually this week. Starting with “EAT.” Let’s look at CrossFit’s “Fitness in 100 Words”:

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

The FIRST TWO sentences is “Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.”

Often we check the “Fitness Box” for the day because we work out. But we HAVE to remember that fitness is much more than that. The foundation of our fitness is our nutrition. If we are just showing up to train 1 hour out of the day and neglecting what we do outside of the gym; we are only adhering to 20% of the health prescription. How productive would your job or career be if you only did 1/5 of the work?

Today and everyday, let’s make sure our nutrition is getting the same attention (if not more) as our training.

Machete [Sweat] (Time)

For Time: (Time Cap: 25 Minutes)

1 Round of “Macho Man”

50 Double Unders

2 Rounds of “Macho Man”

50 Double Unders

3 Rounds of “Macho Man”

50 Double Unders

4 Rounds of “Macho Man”

50 Double Unders

5 Rounds of “Macho Man”

50 Double Unders

1 Round of “Macho Man”:

3 Power Cleans (95/65)

3 Front Squats (95/65)

3 Push Jerks (95/65)

Machete [Train] (Time)

For Time: (Time Cap: 25 Minutes)

1 Round of “Macho Man”

50 Double Unders

2 Rounds of “Macho Man”

50 Double Unders

3 Rounds of “Macho Man”

50 Double Unders

4 Rounds of “Macho Man”

50 Double Unders

5 Rounds of “Macho Man”

50 Double Unders

1 Round of “Macho Man”:

3 Power Cleans (135/95)

3 Front Squats (135/95)

3 Push Jerks (135/95)

Machete [Compete] (Time)

For Time: (Time Cap: 25 Minutes)

1 Round of “Macho Man”

50 Double Unders

2 Rounds of “Macho Man”

50 Double Unders

3 Rounds of “Macho Man”

50 Double Unders

4 Rounds of “Macho Man”

50 Double Unders

5 Rounds of “Macho Man”

50 Double Unders

1 Round of “Macho Man”:

3 Power Cleans (135/95)

3 Front Squats (135/95)

3 Push Jerks (135/95)

Name (required)Email (required)Website

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.