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makowods-home edition
4 HOME WORKOUTS OPTIONS:
Couch to CrossFit - for those just starting their fitness journey
Bodyweight Onlyfor those with no equipment
Limited Equipmentfor those with a Jump Rope, Dumbbell, Kettlebell, or Medicine Ball
Home Gym - for those with access to most equipment.

prep the body

FOLLOW THE GUIDED WARM-UP

200m Run
2 Rounds
20 Jumping Jacks
5 Inch Worms
10 Air Squats

w3-wod

couch to crossfit

couch to crossfit

12 Minute of Steady Movement
20 Air Squats
10 No Push-Up Burpees

BODYWEIGHT

BODYWEIGHT

A) Single-Leg RDL
Unweighted 4x 12-15/side

B ) 12 Minute AMRAP:
20 Air Squats
10 No Push-Up Burpees

MOVEMENT DEMOS WITHIN VIDEO

Single-Leg RDL - (0:36s)
Air Squats - (1:00)
No Push-Up Burpees - (1:12)

LIMITED

A) Single-Leg DB/KB RDL
4 x 12-15/side

B)12 Minute AMRAP:
20 Air Squats
10 Devils Cleans (Burpee MB Clean)

MOVEMENT DEMOS WITHIN VIDEO

Single-Leg DB/KB RDL - (0:36s)
Air Squats - (0:59s)
Devils Cleans (Burpee MB Clean) - (1:24)

HOME GYM

A) RDL
4 x 6-8 @ Tough Weight

B) 12 Minute AMRAP:
20 Air Squats
10 Devils Cleans

MOVEMENT DEMOS WITHIN VIDEO:

RDL - (0:45s)
Air Squats - (Limited Video)
Devil Cleans - (Limited Video)

cool down

COOL DOWN
1/2 Saddle (1min/side)
Lizard (1min/side)
Thread the Needle (:30/side)

MOVEMENT DEMOS WITHIN VIDEO:
1/2 Saddle - (0:01s)
Lizard - (0:24s)
Thread the Needle - (0:42s)

Shark bites

RECOMMENDATIONS FROM OUR PROFESSIONAL TEAM FOCUSED AROUND OUR 5 HEALTH FACTORS TO THRIVE: EAT, SLEEP, TRAIN, THINK, CONNECT!

THINK

Chronic Disease: Key to COVID-19 Deaths

By: CrossFit

In a version of a talk he has delivered during grand rounds at medical schools around the country, CrossFit Founder Greg Glassman groups various common causes of death into one of five categories: chronic, microbic, genetic, kinetic, or toxic.

The chronic disease bucket includes conditions such as obesity, heart disease, diabetes, stroke, hypertension, and kidney disease. Microbic deaths are caused by things like ebola, malaria, and SARS-COV-2, the virus behind the COVID-19 outbreak. The genetic bucket includes conditions such as Tay-Sachs and cystic fibrosis, kinetic examples include car crashes and falls, and the toxic bucket includes deaths caused by nerve agents, snake bites, and botulism, for example.

Pointing to the chronic diseases, Glassman notes, “This is about 86% of our medical spend on our runaway medical expenditure. It’s 86% of spend, 80% of deaths.” The other four categories receive 14% of spend and represent 20% of deaths.

“The significant thing here for us as CrossFitters is that we have a solution to this side,” Glassman says, again pointing to the chronic diseases. “And the solution here is what? It’s get off the couch, get off the carbs.”

Glassman insists sedentarism and excessive consumption of refined carbohydrates are not related to lifestyle. Instead, he says, they are “two pathological behaviors, two deleterious, extremely damaging behaviors that were choices.”

“The solution here — it’s behaviorally driven and it will be behaviorally cured or it will be medically babysat.”

Turning his attention to the COVID-19 crisis, Glassman explains, “What has happened is that the SARS-COVID-2 virus, which is the agent — the virus responsible for COVID-19, the illness, has escaped the microbic bucket and landed in the chronic disease bucket and has essentially started a trashcan fire with a precipitation of death, to mix metaphors.”

Glassman attributes the potency of the illness to comorbidities, the simultaneous presence of one or more chronic diseases in the patients affected. “I see these as chronic disease deaths,” he says.

“CrossFit fixes this. Medicine babysits it.”

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