30MAR2020 – MAKOWODs

#MAKOWODSGREATAGAIN

4 HOME WORKOUTS OPTIONS: Couch to CrossFit – for those just starting their fitness journey 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.

prep the body

FOLLOW THE GUIDED WARM-UP

Walk on Toes 20m + Jog 20m
Bear Crawl 20m + Jog 20m
Walking Lunge + Twist 20m + Jog 20m
Duck Walk 20m + Jog 20m
Butt Kickers 20m + Jog 20m
Broad Jump 20m + Jog 20m

couch to crossfit

couch to crossfit

15-20 MIN. STEADY EFFORT:
100m Walk/Jog
20 Broomstick Thruster sit to chair
100m Walk/Jog
10 Alt Lunge in Place
100m Walk/Jog
20 Toes touches

MOVEMENT DEMOS WITHIN VIDEO:

Couch to CrossFit – 1:28

BODYWEIGHT

BODYWEIGHT

20 MIN. AMRAP:
200m Run
25 Broomstick Thruster
200m Run
20 Alt. Lunge in Place
200m Run
20 Toes to Sky
*As Many Rounds & Reps As Possible

MOVEMENT DEMOS WITHIN VIDEO:

Thrusters – 0:32s
Alt. Lunges in Place – 0:50s
Toes to Sky – 1:11

LIMITED

4 ROUNDS FOR TIME:
200m Run
25 WB Thruster (DB/KB/WB)
200m Run
20 Alt. Lunge in Place
200m Run
20 Alt. DB Power Snatch/Medball Ground to Overhead

MOVEMENT DEMOS WITHIN VIDEO

Thrusters – 0:52s
Step-Ups – 1:12
DB Power Snatch – 1:30

HOME GYM

4 ROUNDS FOR TIME:
200m Run
25 Wallball 20/14
200m Run
20 Alt. Box Step-Ups
200m Run
15 Power Snatch 75-95/55-65

MOVEMENT DEMOS WITHIN VIDEO:

Wallballs – 0:46s
Box Step-Ups – 1:10
Power Snatch – 1:24

cool down

COOL DOWN
Low Lizard (1min/side)
Seated Tricep Stretch (:30/side)
1/2 Saddle (1min/side) MOVEMENT DEMOS WITHIN VIDEO:
Low Lizard – 0:01s
Seated Tricep Stretch – 0:28s
1/2 Saddle – 0:45s

Shark bites

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

TRAIN

Air Squat Fundamentals

By: Brandon Massie

Key Points of Performance:

• Feet Shoulder Width Apart
• Weight in the Mid-Foot
• Knees Track Over Toes
• Hips Below the Top of the Knee
• Chest Up
• Maintain Lumbar Curve
• Shoulders Back
• Look Straight Ahead

think

10 Actions for an Anti-Stress Protocol

By: Mark Sisson

It almost goes without saying: Stress is at an all-time high. Not the kind of major traumatic stress we see elsewhere, sure. At least in the Western world, there aren’t any horrific sectarian conflicts scouring the landscape and generations to come. Our infrastructure is built to withstand most natural disasters. Our world is safe and predictable and sterile. But we’re stressed out just the same, afflicted with the kind of pernicious, low-level, unending stress that drives people into substance abuse, that promotes depression and suicide and broken relationships. The type that never quits. The kind you just want to drown out with Netflix and Facebook and anything at all to take your mind off the churning within. Read Article

Sleep

17 Ways to Improve Your Sleep

By: Mark Sisson

I’m not going to delve deeply into why sleep is so important. I’ve done it before, and doing so again would simply take up valuable space that’s better used for action items – for actual sleep hacks that you can put into effect immediately. Just rest assured that it’s crucial to health, longevity, immunity, recovery from training, cognition, aptitude while operating vehicles and/or machinery, insulin sensitivity and, well, do I need to go on? If you want to enjoy your limited time on the planet, you better get your Zs. Read Article

Eat

Keto Bacon Ranch Chicken Casserole

By: Mark’s Daily Apple

It’s a common misconception that casseroles are off the table once you shift to a Primal lifestyle or start a keto diet. After all, the casseroles you grew up with were likely packed with noodles or rice, had very little vegetables, and were almost universally held together by a can of condensed soup. Full Recipe