200m run
9 Squat Cleans (95#/65#)
15 Push-up

ENDURANCE WOD (4 weeks out from the Big Cottonwood Half on Sept 22nd)
CrossFit On Day: ALL OUT EFFORTS – 1 min on, 1 min off, 1 min on, 50 sec off, 1 min on 40 sec off, 1 min on, 30 sec off, 1 min on, 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on. (Cover as much distance as possible.)
CrossFit Off Day: 10k at 90% effort/pace

HALF MARATHONERS and RETRO GAMERS if you are still feeling the weekends events here is a great recovery WOD you can do today. Also don’t forget to hit a ton of MOBILITY, just ask we can get the kinks worked out!  This can and should be done the day of races or after long runs.

3 rounds 15 reps of each movement.
a) Glute Ham Developer Sit-ups (make sure you are extending knees aggressively to come up. your quads should also burn on this)
b) Glute Ham Developer hip extensions (hamstrings and butt should burn)
c) Kettlebell/Dumbbell Swings
d) Bench Press
e) Pull-ups

All exercises with light to medium weight. 3 sets! Reps are until you feel burn in target area or you complete prescribed amount of reps. This is not a timed WOD.

ARTICLE OF THE DAY: Ditching the diets and finding myself instead. (This is a GREAT READ with some much needed perspective.  Here is a short sample.) “My health and fitness journey is no longer seen as a short trip but rather a never-ending adventure meant to be enjoyed. I’m working every day to become the best possible version of me that I can be.  I have not perfectly mastered my demons. I still get on the scale and obsess on the number though I know I shouldn’t. I still wish I could eat a large bowl of Pralines & Cream every night… and sometimes I treat myself.”


Author: Paul @ IoTA Fitness

I like exersise.