Friday, April 1, 2011

Proof that coconut juice is like gold at RFM! (If you can't read it, it says "Oran's NOT Rod's")

WOD for 4/1/11:
Run 10k for time

APRIL FOOL'S!!!!

But seriously:

A. Back squat 5-3-1+

B. 4 rounds:
5 Front Squats (heavy)
Sprint 200 meters (to 2nd fire hydrant)
Walk back for recovery

This workout is a variation of what's called a Litvinov workouts (named after a top Russian hammer thrower Sergy Litvinov). It's one of those workouts that is simple but not easy. It combines both strength training and cardio together, and it is guaranteed to crank up your metabolism. You simply lift heavy then run fast. So choose a challenging weight for the front squats then give a 100% effort on the sprint (to the 2nd fire hydrant). You will recover by walking back to the gym. As soon as you hit your lift station, pick up the barbell again and repeat.

Note: if you are planning on doing the CrossFit Games Open WOD #2 on Saturday. Scale this metcon down and take it easy. You don't want to be burnt out for your competition.