Workout of the Day – No Excuses – Aug. 21, 2013


Workout of the Day – No Excuses – Aug. 21, 2013
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Warm Up: 3 Rounds

200 m Run

20 yard Samson Stretch

Ankle Circles 10 to left/right

Leg Swings 10 front, 10 back each leg

10 Lunges each leg

 

Pre WOD: Since we haven’t done Burpees in a while 🙂

For time complete 100 burpees, post time to comments section.

 

WOD: No Excuses.

sprint 50 meters, 10 push ups. 10 rounds.

or

Sprint 100 meters, 10 push ups, and 10 air squats. 10 Rounds

 

A little Extra Somethin Somethin if You Want a Challenge:

10 to 1 ladder:  Burpees and Sit ups

 

Example: 

10 Burpees, 1 sit Up

9 Burpees, 2 SitUps

8 Burpees, 3 Sit Ups

7 Burpees, 4 Sit Ups

6 Burpees, 5 Sit Ups

5 Burpees, 6 Situps

….

1 Burpee, 10 Situps

 

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A little more about Natasha Hawkins...

Experience: Division 1 Fastpitch Softball player at San Jose State. Degree: B.S in Marketing and Advertising Certifications: Certified Level 1 CrossFit Trainer Interests: She loves the way the brain works and how personalities and attitude can create a warrior of an athlete that will always persevere and make success for themselves. While she is not a certified nutritionist she studies and practices the Paleo diet and Zone eating. Quirk: I am an avid archer and hunter. Yup, it's true. I have shot archery since I could walk, and hunted with my Dad since I was born. I also have a sister (Cheridan Hawkins) who is a stud pitcher for the Oregon Ducks Softball Team and is on the Junior Olympic Team. My youngest sister Charli Hawkins trains with me at CrossFit and is also a catcher on the 12U California Grapettes. Follow Natasha on Twitter: @NatashaBHawkins