27 Those who are far from you will perish;
you destroy all who are unfaithful to you.
28 But as for me, it is good to be near God.
I have made the Sovereign LORD my refuge;
I will tell of all your deeds.
Monday WOD
For time: Pull ups to Chest!!
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups
3 – 5 hours after CF Main Site WOD.
Swim: SC: 6 x 100m/y, LC: 8 x 100m/y, 10 x 100m/y with 30 second recoveries
Bike: SC: 5 x 2k 1 min rec., LC: 3 x 5k 2 min rec, U: 3 x 5mile 3 min rec.
Run: SC: 8 x 200m (1min rec), LC: 4 x 200 + 3 x 400m (200 = 1min rec, 400 = 1:30min rec), U: 2 x 200m, 2 x 400m, 2 x 800m (200 = 1min rec, 400 = 1:30min rec, 800 = 2min rec)
C2: 10 x 250m, 1 min recoveries
I downloaded this off of the Zone website because I think it is such a great visual tool to have. Portion size and balancing meals are real challenges for most people. If you can remember that your protein should be about the size of your palm and your carbs should be about twice that amount it will serve you well if you cannot weight and measure your food. Fats should be used sparingly in this mix.
