Level 1

5 Rounds

20 Elevated Push Ups

10 Knee Raises

Level 2

5 Rounds

20 Push Ups

15 Knees to Elbows

Level 3

5 Rounds

20 Push Ups

20 Toes to Bar

Level 4 Rx

5 Rounds

20 Push Ups

20 Toes to Bar

*less than 7 minutes

Motivation

If you are doing the Nutrition Challenge and are not losing any weight do not worry.  I’ve been looking over the numbers and a majority of you are maintaining the same weight.  The average weightless thus far is just about two pounds.  Remember, CrossFit is a strength program.  What the scale does not tell us is how your body composition is changing.  This is not a Biggest Loser challenge when the only measurement is the scale.  We don’t really care about the scale.  It is simply a tool to keep us accountable and recognize what and how much we are eating.  What we are trying to accomplish out of the Nutrition Challenge are permanent changes to the way we think and act about food.  Be strong and stay positive.

Strength

Day 1

Strategy

This is a deceiving workout.  Push Ups take a good amount of mid-line stability to do the movement.  I do not want any part of your legs touching the ground during the push up movement.  Keeping your body in a rigid plank position after doing a ballistic flexion movement like knees to elbows or Toes to Bar will get difficult.  With this is mind keep your sets small.  Think about what you have learned about pacing and your abilities.  Don’t go to failure on the push ups or you will not recover for the next set. 

Get more Awesome: 30 Jump Switch Lunges