Workout of the Day
Skill & Drill MU
E2MO2M for 20min of:
*If you drop uf move turn it into a AMRAP.
EMOM for 20min of:
odd: 10 C2R, C2B, Band Strict Pull Ups
even: 10 Ring Dips, Band Strict Ring Dips
10x AFAP in 10 pulls rest 1min after every 10 strokes.
3 Sets of:
1:00 Right Leg Balance
1:00 Left Leg Balance
Wednesday Objectives & Overview: Coach Max
Working on Muscle up skills and drills! Goal is to hold on to 10×5 unbroken MU or 10×5-10 unbroken Pull Up for all 10 rounds. If you drop off, then ladder 3-2, 2-2-1. If you fall off the 5 MU or 10×5-10 Pull Up every 2 min move to an AMRAP and complete as many reps in the remainder of the time.
Reason #3 lifting weights are gooood!
Your Clothes will fit better over time! More research shows that between the ages of 30 and 50, you will most likely lose 10 percent of your body’s total muscle mass. 🙁 The worst part is, it’s likely to be replaced by fat. Studies show that fat gain will increases your waist size, because one pound of fat takes up 18 percent more space than one pound of muscle.
Member Highlight: Dayna Cornelius
Tell us a little bit about yourself.
I am originally from Dallas, TX. I moved to CA when I was 23, looking for a new start in life. I am married (8 years now) with two dogs and a cockatoo. I have been in the fashion industry for 25 years. I have a sourcing company that manufactures products overseas for a lot of US and Australian brands.
How long have you been doing CrossFit?
I joined CrossFit in May, so just a few months.
What time do you usually workout?
I’m typically at the 4 or 5pm class.
Tell us a little bit about your CrossFit experience.
I have always been active and was involved in a lot of sports in my youth. Soccer, Basketball, Volleyball, etc. I was on the San Diego Women’s Peninsula league soccer team when I first moved to CA. As I’ve become older, it’s harder to participate in sports leagues… more responsibilities, (company, my family, etc.) I need something to keep me fit and interested in staying in shape and most of all something flexible that I can jump right back into when my schedule permits. I travel a lot. I love how challenging the program is. Always learning and pushing my body to improve. The stronger I become, the better I feel, the harder I work to keep improving. It’s really helped my mindset and helps tremendously with the stress of daily life and my normal routine. I WANT to work out, every day… and get bummed if I can’t make it. CFCM is literally right across the street from my office, so it’s super convenient and I have no excuse to not make time for it. My goal is to be in the best shape of my life at 50.
What is something about you that others might be surprised to know?
I lived overseas for a few years. Australia (Melbourne, Sydney, Brisbane) then moved to Bangkok Thailand. All for work… but family tragedies made it necessary to move back and put family first.
What is your favorite workout, lift or movement?
I love all the lifts…snatch, deadlifts, etc. I never thought I’d love lifting weights like this but it’s a lot of fun!
Where is your favorite place to eat out in OC?
It’s a toss up between sushi at Buddah’s Favorite in Newport and Habana here at the Lab.
1. EMOM of AMRAP of:
Odd: TNG Hang Power Snatch 60% of your daily MTR
Even. Box Jump
A) 4 Sets of:
a1. :20 Bridge
a2. :20 V-Ups
a3. :20 Wall-Sit
50m Prowler Sprint
25 Push Ups