31MAR2020 – 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

200m Run
2 Rounds:
10 Cat/Cow
7 Straight Leg Sit-Ups
10 Lunge + Hip Hinge Reach
4 Pigeon Push Up/Position

couch to crossfit

couch to crossfit

*Tabata – :20s Move / :10s Rest
Push-Ups – Elevated x 5 Rounds
Sit-Ups – Assisted x 5 Rounds
Air Squats – Hold a Chair X 5 Rounds

*Tabata Timer – https://www.tabatatimer.com

MOVEMENT DEMOS WITHIN VIDEO:

Couch to CrossFit – 2:08

BODYWEIGHT

BODYWEIGHT

A) Bodyweight Windmills
5 Windmills/Side x5 Sets B) *Tabata :20s On / :10s Off
Push-Ups x 8 Rounds
Sit-Ups x 8 Rounds
Air Squats x 8 Rounds

*Tabata Timer – https://www.tabatatimer.com

MOVEMENT DEMOS WITHIN VIDEO:

Windmill – 0:01s
Push-Ups – 0:59s
Sit-Ups – 1:18
Air Squats – 1:42

LIMITED

A) 5 Single Arm Push Press + 5 Windmills
On Each Arm x 5 Sets B) *Tabata :20s On / :10s Off
Push-Ups x 6 Rounds
– Rest 1 Minute
KB/DB Swings x 6 Rounds
– Rest 1 Minutes
Sit-Ups x 6 Rounds
– Rest 1 Minutes
Air Squats x 6 Rounds

*Tabata Timer – https://www.tabatatimer.com

MOVEMENT DEMOS WITHIN VIDEO

Single Arm Push Press + Windmills – 0:45s
Push-Ups – 1:14
KB/DB Swings – 1:35
Sit-Ups – 1:55
Air Squats – 2:10

HOME GYM

A) Strict Press x 1 OTM for 10 Minutes
*Build From 60% B) *Tabata :20s On / :10s Off
Pull-Ups x 6 Rounds
– Rest 1 Minutes
Push-Ups x 6 Rounds
– Rest 1 Minutes
BB SDHP x 6 Rounds
– Rest 1 Minutes
TTB/K2E x 6 Rounds
– Rest 1 Minutes
Air Squats x 6 Rounds

*Tabata Timer – https://www.tabatatimer.com

MOVEMENT DEMOS WITHIN VIDEO:

Strict Press – 0:50s
Pull-Up – 1:13
Push-Up – 1:27
BB SDHP – 1:40
TTB/K2E – 1:58

cool down

COOL DOWN
Extended Arm Lizard (1min/side)
Thread the Needle (1min/side)
Standing Forward Fold (1 min) MOVEMENT DEMOS WITHIN VIDEO:
Extended Arm Lizard – 0:01s
Thread the Needle – 0:18s
Standing Forward Fold – 0:33s

Shark bites

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

MOBILITY

Surviving the Workplace: Move Every Hour You Have to Sit

By: Brandon Massie

Tips: Use Your Tech: Set reminders on your phone or on a google calendar to ensure you are not sitting for too long. Remember, your body is always adapting to the positions you are putting it through. Move it or lose it!

Further Reading: Deskbound by Dr. Kelly Starrett is a great resource for anyone who works in the office, or is required to sit for prolonged periods of time during the day

Each day, be mindful of how much you are sitting. Get up every 60-90 minutes and move. This is the goal. Later in the day, you can hit some of the corrective exercises discussed in the video.

Challenge – Complete the following stretches for 2 min per side, per position 4-5 Days this week: Couch & Hip Capsule (modified pigeon)

EAT

Beverages: How They Affect Your Overall Goals

By: Brandon Massie

Tips:
Coffee/Caffeine – limit to the AM. Switch out sugar for small amounts of quality fat: Coconut milk, Almond milk, grass-fed butter

Soda/Juice – Try trading this out for something without sugar. Water with Lemon/lime is a good start, but if you still crave the carbonation: try sparkling water(La Croixé), or something sweetened with Stevia instead of sugar(Zevia)

Water – Drink before you get thirsty, if you are sweating a lot in the gym, adding electrolytes(sea salt) helps you stay hydrated without over hydrated. Another way to flavor your water and get electrolytes at the same time is by adding things like Nuun

Challenge – Make better beverage choices to stabilize energy levels throughout the day, recover adrenals, and improve quality of sleep