Choose ONE of The Following Sports: All out efforts.

Swim: 10 x 50m/y with 5 times the recovery (if it takes you 30 seconds to swim 50m/y then you rest 2:30).

Bike: 10 x 1/4 mile with 5 times the recovery (if it takes 30 seconds to bike the 1/4 mile then you recover 2:30)

Run: 10 x 200m with 5 times the recovery (if it takes 40 seconds to run the 200m then you recover 3:20)

C2: 10 x 250m with 5 times the recovery (if it takes 45 seconds to row 250m then you recover 3:45)

Choose ONE of the Follwoing Sports:

Swim, Bike, Run, C2

9 Minute All out Effort

NEW ORLEANS, April 21, 2009 /PRNewswire-USNewswire via COMTEX/ — Researchers from Asia, North America and Europe convened at the Experimental Biology (EB) Annual Meeting in New Orleans to present five new studies demonstrating the impact of one small nut on the body — the almond. Researchers got to the gut and heart of the matter, presenting emerging research that explores gut hormones and the gut’s role in nutrient and phytochemical absorption of almonds to examining the heart health impact of including almonds for individuals with type 2 diabetes. (1)(2)(3)(4)

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3+ Hours After CrossFit WOD or Strength/Conditioning WOD

Choose ONE of the Following Sports.

Swim, Bike, Run, C2

3 rounds of:

5 seconds on, 10 seconds off, 20 seconds on, 10 seconds off, 10 seconds on, 10 seconds off, 30 seconds on, 10 seconds off, 15 seconds on, 10 seconds off, 25 seconds on, 10 seconds off.

Swim: 20 x 25m/y all out sprints from mid pool start and finish… NO WALL STARTS. 1 min recoveries. NO PENALTIES

Bike: 8 x 1k all out sprints w/ 2 min recoveries… NO PENALTIES.

Run: 10 x 100m all out sprints with 2 min recoveries…. NO PENALTIES.

C2: 10 x 125m all out Sprints w/ 2 min recoveries… NO PENALTIES.

Finisher:

3 x Max Pull ups (90 sec rest b/t sets)

3 x Max L-Sits (90 sec rest b/t sets)

3 x Max Handstand Hold (90 sec rest b/t sets)

Work on form and technique for your sport today.

Taking a look at Nutrition:

Zone Multipliers, CrossFit Nutrition Seminar, Robb Wolf [wmv][mov] » Aug 10 08

Nutrition Part I, Robb Wolf [wmv][mov] » Aug 23 08

Nutrition Part II, Rob Wolf [wmv][mov] » Aug 29 08

Nutrition: Teeter-Totter Pt I, Nicole Carroll . [wmv][mov] » Mar 7 08

Nutrition: Teeter-Totter Pt II, Nicole Carroll .. [wmv][mov] » Mar 29 08

Case Studies in Nutrition: the Gamer, Robb Wolf (CFJ Preview) [wmv][mov] » Sept 22 09

Insulin Resistance, CrossFit Nutrition Seminar [wmv][mov] » Nov 13 08

-Videos provided courtesy of CrossFit.com

Chose ONE of The Following Sports:

All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!

Swim: Use pool or open water

Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts

Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!

C2:Row 20:10×8

*These are all out efforts.  It is a short workout, but a taxing one.  Keep your intensity as high as you can for each :20 sprint.

Finisher:

3 Rounds for time of:

20 Air Squats

20 Push ups

20 Box Jumps

20 Pull ups

Choose ONE of The Following Sports:

Swim, Bike, Run, C2

12 min Time Trial, all out effort, cover as much distance as possible.

*Do not run at your 5k pace.  Do not run at your 10k pace.  Run as far as you can in 12 minutes.  If you only run 1 mile, your not running fast enough.

Swim: 3 x 500m (1 min rest), #1. RPE 15, #2. RPE 17, #3. Time Trial

Bike: 3 x 5k (2 min rest), #1. RPE 15, #2. RPE 17, #3. Time Trial

Run: 3 x 1 mile (2 min rest), #1. RPE 15, #2. RPE 17, #3. Time Trial

C2: 3 x 1500m (2 min rest), #1. RPE 15, #2. RPE 17, #3. Time Trial

Only 1 foul… If your last interval is not the fastest. Foul: 2 min Max Rep Push Ups

The idea that too much animal fat and high cholesterol are dangerous to your heart and vessels is nothing but a myth. Here are some astonishing and frightening facts.

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Do your Strength/Conditioning Workout or REST.