9.13.19 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
Teams of two…
1-10 Burpee/Box Jump Ladder (24”/20”)
12′ cap
Then:
800m Run +
70x Russian KBS (53/40)
50x Sit-ups
3 rounds of Cindy (5x Strict Pull-ups + 10x Push-ups + 15x Squats)
2 rounds for time
30’ Cap
Then:
Cool Down

 

 

STRENGTH
“Back Primer”
A1 10-12x DB Rev Flyes
A2 10-12x (ea) 1-Arm DB Row off bench
A3 10-12x Banded Face Pulls
Rest fully, 3 sets
Then:
B1 10-12 Fat Bar Pendlay Rows
B2 10-12x Fat DB Strict Press
Rest as needed, 4 sets
Then:
C1 10-12x (ea) Seated DB Concentration Curls
C2 10-12x DB French Press
C3 10-12x Paused (1s at floor) Strict Push-ups
C4 15-20x Standing BB Grip Roll-ups
Rest as needed
3-4 sets
Then:
Cool Down

 

 

CROSSFIT
In teams of 2…
35′ AMRAP
10 BMUs (sub 20 Strict Pull Ups)
20 Squat Snatches 135/95#
30 Handstand Push Ups
40 Deadlifts 135/95#
50 cal AA
60 DB Box Step Overs 24/20” 70/50# (one DB)
40 T2B
20/15 Ring Muscle Ups  (sub 35/25 Ring Dips)
Then:
Fall Down

 

 

PHOTOS
N/A

 

Eat More Cruciferous Veggies


Green vegetables suck as kale, cabbage, collards, and broccoli, plus some non-green veggies like cauliflower and turnips, are called “cruciferous” vegetables.

All vegetables contain protective micronutrients and phytonutrients, but cruciferous vegetables have a more unique chemical composition; they have sulfur-containing compounds that give them their pungent, bitter flavor.

When their walls are broken by blending or chopping, a chemical reaction occurs that converts these sulfur-containing compounds into what are called isothiocyanate (ITCs) – an array of powerful compounds proven to boost the immune system and promote anti-cancer activity.

Consider this, twenty-eight servings of vegetables a week decreases prostate cancer by as much as 33%.
But just THREE servings of cruciferous veggies per week decreases risk by 41%.

Part of my system for fat loss and overall physical excellence includes consuming 6-7 servings of vegetables a day! Do yourself a favor and make over 50% of those veggies cruciferous.

Here is a comprehensive list of all the cruciferous vegetables you should try adding to your diet:

Arugula
Bok Choy
Broccoli
Broccolini
Brussels Sprouts
Cabbage
Cauliflower
Collards
Horseradish
Kale
Mustard Greens
Radishes
Red Cabbage
Turnip Greens
Watercress