Friday 2.8 : Nutrition Program Review

Friday 2.8 : Nutrition Program Review

Check out the new “Fit and Fabulous, Fit and Furious” Lando Nutrition program launched this week. Coach Stacey is taking the helm of this as it starts and grows. Spaces are limited. Take my word for it, this is an unbelievable opportunity. If you miss out at first don’t worry, it will grow. Believe me, it will grow!


FRIDAY
CrossFit

Strength: Squat Clean Thruster
Find a 2 rep max, done E90s for 7 Sets (warmup for 5 minutes before)

WOD: For today, we will be doing an “Open WOD” from yesteryear. If you have done this workout before well here is a little pre-Open chance for measuring up against your former self.

If you haven’t done the Open then this is a good look at the workouts. This has the same scaling HQ gave us back then, so you can see there’s plenty of opportunity to do the workout. When we have our Open Saturdays we will have scaling options just like this for everyone to feel comfortable with.

The big Open writeup will come Sunday with signup directions and everything. Keep getting in and getting your fitness in so you are ready to roll in a few weeks!

“Open WOD 16.5”: 21-18-15-12-9-6-3
Thrusters 95/65
Burpees

S: 65/45, 21-15-9-6-3
L1: 75/55,
Rx+: If you have done this workout multiple times and have a respectable time, try 115/75#.

Sweat

Core: 5m AMRAP
10 Hollow Rocks
5 Burpees
10 Swings, eye high 53/35

REST 2 Minutes

5m AMRAP
10 Push-ups
10 Situps
10 KB Good Morning

REST 2 Minutes

2m AMRAP
Hollow Rocks

Conditioning: 15m AMRAP
9 KB Swings, full OH
9 KB Squat
50′ Bear Crawl
9 Sumo DL High Pull
9 Wall Ball
25 Cal AB
– rest 1:30

The Program

1. Strength and WOD as RX unless done 3x as RX

2. 21-15-9
Bar Muscle Ups
GHD Situps
Cal AB

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Thank you for your interest in CrossFit Lando!  The first step is to set up a no obligation, complimentary intro session where we take you through the essential movements used in CrossFit, BootCamp, or Weightlifting. We also answer any questions you may have about the program and put you through a short, intense WOD (workout of the day) to give you a feel for what we do.

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