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01/8/19

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ChalkBox Training – ChalkBox Kettlebell / 6 Week Challenge

Education Moment

Education moment

What is Fish oil and why is it important.

Fish oil, which includes Cod-liver oil, is a significant source of the Omega-3 fatty acids DHA and EPA. These fatty acids have numerous, documented health benefits:

1.improved cholesterol balance

2.reduced inflammation

3. increased blood flow

4.reduced rates of heart disease and atherosclerosis(plaque build up in arteries)

5. better immune system function

6.improved brain function

7. improvement in psychiatric disorders

8.prevention of cancers (particularly breast, colon, and prostate).

Improved blood flow and reduced inflammation are of particular interest to people that are working out on a regular basis.

Correct EPA/DHA Dosage

For overweight, unhealthy, and inflamed people

10 grams per 10 pounds of bodyweight

For athletes that are lean and in shape

.4-.6 grams per 10 pounds of bodyweight

Recommended reading:

“The Paleo Solution” by Robb Wolf

Warm-up

Warm-up (No Measure)

4 reps each

Air Squats

Walking foothold w/overhead reach

Walking toe touch w/3 steps in between

Walking knee pull to chest

Walking leg cradles

Lunges w/overhead reach

Frankenstein walks

Lunges w/hip rotation & shoulder socket rotation

SIde lateral lunges

Spiderman lunges

Inchworms

Lunges w/a single arm reach

Banded hip extraction
Dont rush this!

Weightlifting

A1: Double KB front rack squats (12 reps X 3 reps)

A2: Double KB Floor press (12 reps X 3 reps)

A3: Double KB Rows (12 reps X 3 reps)

Metcon

Metcon (Time)

3 Rounds

1 minute of work

30 seconds of rest

Ring Rows

Rest

Jumping Jacks

Rest

Mountain Climbers

Rest

40 ft. Sprints

Rest

Row

Rest

Flutter kicks

Rest