Warm Up
Bodyweight warm up #5
3x
Pull ups
Push up toe touch
Multi direction lunges (5 reps each direction)
Russian twists
Bicycles
Superman
Partner WOD
Complete the following in a ping pong fashion:
2 rounds of
3 push up and overs
5 jump lunges
6 push up and overs
5 jump lunges
9 push up and overs
5 jump lunges
Bulger
Ten rounds for time of:
Run 150 meters
7 Chest to bar pull-ups
W/95 M/135 pound Front squat, 7 reps
7 Handstand push-ups
Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia's Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle.
Coach Ray Traitz with another episode on excelling in your nutrition and fitness goals.
We all know water is important to survival, however, do we know if we are drinking enough?
Fact: Water is of major importance to all living things; in some organisms, up to 90% of their body weight comes from water. Up to 60% of the human adult body is water.
According to Mitchell and others (1945), the brain and heart are composed of 73% water, and the lungs are about 83% water. The skin contains 64% water, muscles and kidneys are 79%, and even the bones are watery: 31%.
Coach Ray Traitz presents vital insights on the significance of proper hydration for achieving nutrition and fitness goals.
The Importance of Hydration:
Pros:
Enhanced Performance: Adequate hydration supports optimal physical performance by maintaining electrolyte balance and preventing fatigue.
Improved Cognitive Function: Proper hydration fosters clear thinking and better concentration, contributing to cognitive performance.
Weight/Fat Loss Support: Being well-hydrated aids in metabolism and appetite regulation, potentially facilitating weight and fat loss.
Overall Health: Optimal hydration promotes better digestion, skin health, and kidney function.
Cons:
Decreased Performance: Dehydration impairs physical and cognitive abilities, leading to reduced performance and potential injury risk.
Health Risks: Chronic dehydration can lead to various health issues such as kidney stones, urinary tract infections, and constipation.
Weight/Fat Loss Obstacles: Inadequate hydration may hinder metabolism and increase appetite, making it harder to achieve weight and fat loss goals.
Ensuring proper hydration is essential for optimizing performance, supporting weight/fat loss efforts, and maintaining overall health.
Coach Ray Traitz, a seasoned nutrition coach and weight loss specialist, offers professional guidance to assist you on your journey to success.
Contact: amrapfitness@hotmail.com
Warm Up
Combo activation #1
20 (FWD/REV) Overhead banded circles
5 OHS with 5 second pause
20 Hitchhikers
5m Band walks (Lateral & FWD/REV)
10m Dynamic walk
10m walking knee hugs
WOD
Karen
150 wall-ball shots for time