09/01/17 Friday

Written by josequan. Posted in Fitness

IMG_2396Tip of the Day:

L-Carnitine is involved in energy metabolism and mitochondrial protection. It is made in the body, but can also be consumed through food. Supplementation of L-carnitine does not burn fat unless the individual is deficient in L-carnitine.

ALCAR (A form of L-Carnitine) has been shown to be very effective at alleviating the side effects of aging, like neurological decline and chronic fatigue. ALCAR supplementation is also a very safe method of improving insulin sensitivity and blood vessel health, particularly for people with delicate or weakened cardiac health. ALCAR can also protect neurons and repair certain damage, such as that caused by diabetes and diabetic neuropathy.

 

 

 

Warm-up

5 minutes performing the following:

Samson stretch for 10 reps

Inch worm push up to broad jump for 3 reps

Dynamic Toe touch for 10 reps

High knees for 10 reps

Butt Kicks for 10 reps

Repeat this cycle until 5 minutes is up

Then…

5 minute Burgener warm-up

WOD

A.

Coaches demo on the many Muscle-up progressions (3 minutes)

15 minutes to warm-up for:

Muscle-up practice and Squat snatch

 

 

B.

Amanda .45 (Scaled)

13-11-9-7-5 reps for time of:
Jumping Ring Muscle-ups
Squat snatches (75/55)

Time Cap: 17 minutes

Choose a muscle-up progression that you can go unbroken for at least 7 reps and a full snatch weight that can be done touch-n-go for at least 7 reps.  Try to minimize long rests and keep moving with this one.

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