#MAKOWODSGREATAGAIN3 HOME WORKOUTS OPTIONS: Bodyweight Only – for those with no equipment
Limited Equipment – for those with a Jump Rope, Dumbbell, Kettlebell, or Medicine Ball
Home Gym – for those with access to most equipment.
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prep the body
FOLLOW THE GUIDED WARM-UP200m Run
7 Plank Toe Taps
4 Side Plank Reaches
10 Jumping Lunges
A) Rear Foot Elevated Split Squats 4×10-12/sideB) For Time:
Inchworms to Hollow
A) Double DB Squat 5 x 5 Tempo @ 55×1B) For Time:
WallBall / Single DB Thruster
Ball Slams / KB Swing
HOME GYMA) Front Squats OT2M
5×3 @ 32×1
*same weight across all sets B) 10 min EMOM:
Odd: 15-20 Thrusters 45/35
Even: 6-10 Pull-Ups or CTB
COOL DOWNSeated Cross Shin (1min/side)
Twisted Cross (1min/side)
1/2 Saddle (1min/side)
RECOMMENDATIONS FROM OUR PROFESSIONAL TEAM FOCUSED AROUND OUR 5 HEALTH FACTORS TO THRIVE: EAT, SLEEP, MOVE, THINK, CONNECT!
Ellen: Managing T2 Diabetes With CrossFit
Ellen Downey knew what to expect when she was diagnosed with diabetes.
“I knew what diabetes could do,” she says. “I’d lived it. I’d seen it in my family. But I just didn’t have the personal strength. I didn’t have the community or the dedication within myself to control my emotional dependency on food.”
Steadily declining health eventually forced Downey to make a change. When a friend introduced her to CrossFit, Downey quickly changed her life for the better. She recalls her hesitancy before stepping into Reebok CrossFit Cardiff.
“I don’t know if CrossFit’s for me. … I don’t know if I’m ready yet,” she remembers saying.
But she was ready. Through CrossFit, Downey recognized that she used food as an emotional crutch. Today, she’s lost about 150 lb. and found a new outlet for her emotions.
“Now, if I’m fed up, I’ll go and throw a barbell around.”
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