5×5 front rack lunges (starting at 50% of 1RM FS)
box jumps (24/20)
mb cleans (20/14)
50 double unders at the end of each round
Here is an e-mail I received from Steve Liberati from Steve’s Paleo Goods with some helpful hints about how to stay active and healthy during the cold months…
If lounging on the couch is your family’s favorite winter pastime, you’re certainly not alone. Cold weather definitely makes cozying up under a blanket with some comfort food more appealing than a family outing to the park. But healthy eating and exercise are just as essential for families in winter as they are during the rest of the year. If your family is struggling to stay on top of your health goals this winter, here’s some advice:
Get moving as a group. Winter can certainly put a damper on our workout routines. Cold weather and the lack of sunlight are definitely energy zappers. But when you work together as a family you can stay motivated and keep moving all winter. Discuss as a family what you can do together and be sure to include a lot of variety. CrossFit WODs adjusted for kids and teens are a great option. A regular weekend family hike will get everyone moving and provide an opportunity to soak in some vitamin D from the sun. And of course, you can always use the family pledge to get more exercise to your benefit by making chore time a game.
Stick to a regular bedtime schedule. In the winter, we often feel sleepier and have less energy so getting the proper amount of sleep becomes more important than ever. Create a bedtime schedule that works for the whole family. Make sure there is some wind-down time before it’s lights out for the kids. For example, for younger kids, read them a bedtime story. For older kids, have them do some light reading before bed. And hold yourself to the same sleep quality standards. Make the bedroom a screen-free zone and be vigilant about getting at least 7-8 hours of sleep each night.
Watch out for germs. Every parent knows how quickly a cold can spread from child to child and on to the parents. Emphasize the importance of handwashing at home so that your kids will be sure to do it when they’re at school. And get vaccinated. Your kids won’t be thrilled about getting a flu shot, but explain to them that it’s a very important way to protect them from getting sick.
Winter doesn’t have to mean being stuck inside watching TV or playing video games. There are many ways for families to stay active and healthy as temperatures dip. Find what works best for your family and stick to it.