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karasilva
7 years 4 months ago
Over the next few months, I will  be publishing out posts with nutrition thoughts and guidelines on them. I hope you enjoy and as always feel free to reach out and ask me any questions.

Idea #1: There is no magic pill, supplement or food.
karasilva
7 years 4 months ago

Crossfit Pushinw8 - CrossFit


Warm-up


3 Rounds:

5x Russian KB Swings (53/35)

5x Goblet Squats (53/35)

10x Assault Bike Calories

Weightlifting

Front Squat

karasilva
7 years 4 months ago
In order to be successful for achieving a goal, we need a compelling Why.  If you have that, it is something you can turn to when life throws you challenges and decisions have to be made. It is what keeps you grinding for progress when you don't really feel like it.
karasilva
7 years 4 months ago

Crossfit Pushinw8 - CrossFit


Warm-up


3 Rounds:

•10x Empty Bar Strict Press

•20x Cross Body Arm Swing

•30' Frankenstein Walk

Weightlifting

Push Press

karasilva
7 years 4 months ago

Crossfit Pushinw8 - CrossFit


Warm-up


3 Rounds:

•10x T Push-Ups

•20x Banded Pull-Aparts

•30' Samson Stretch

Gymnastics


Every :90 for 15:00

•7/5x Strict Ring Dips
karasilva
7 years 4 months ago

Crossfit Pushinw8 - CrossFit


Warm-up


3 Rounds:

250M Row

15x Back Squats (Light Load)

10x Lateral Leg Swings (each leg)

Weightlifting

Back Squat

karasilva
7 years 4 months ago

Crossfit Pushinw8 - CrossFit


Metcon

Metcon (Time)


Teams of 4:

1 Mile Relay Run

288x KB Swings (53/35)

288x Toes to Bar

288x Wall Balls (20/14)

288x Hang Snatch (95/65)
karasilva
7 years 4 months ago

Crossfit Pushinw8 - CrossFit


Warm-up


3 Rounds:

10x Deadlifts

7x Bent Over Rows

5x Strict Press

7x Dislocates

10x Squat Jumps
karasilva
7 years 4 months ago
I love New Years. It is probably my favorite holiday.  I like it as a deliberate time for reflection and planning.  And now again at the end of  December, another year in our life is closing.  Another year of experiences and learning.  How was that for you?
karasilva
7 years 4 months ago

Crossfit Pushinw8 - CrossFit


Warm-up


2 Rounds:

300/250M Row

10x "T" Push-Ups

10x Empty Bar Thrusters

1:00 Plank Hold

Strength

Close Grip Bench Press (Every 3:00 for 15:00)