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Monday, May 3, 2021

By May 2, 2021May 10th, 2021No Comments
1 min foam roll lats (each side)
1 min banded shoulder distraction (each side)
1 min twisted cross (each side)

Warm Up
Estimated Total Session Time:
1 Hour (Everything Included)

**1. Movement Prep/Activation and Increasing Heart Rate**

1 Round Through
10 yd walk on toes
10 yd walk to toes backwards
10 yd walk on heels
10 yd walk feet turned out
10 yd walk feet turned in
10 yd lunge walk-arms locked out overhead
10 yd lunge walk – torso twist towards forward leg
10 yd butt kickers
10 yd high knees
Crossover Symmetry Warm-up
Banded 7’s

**2. Workout Prep**
1 set
100m Run (workout pace)
3 Pull-Ups
6 Push-Ups
9 Air Squats

May Monthly Challenge
10,000 steps/day in May!

The challenge is to accumulate 10,000 steps/day at least 5 days/week.

1.There are numerous health benefits from walking, low-level activity, and stay moving throughout the day. So we are going to incorporate those things together in our step challenge!

2. You can accumulate your steps in any way, BUT we highly encourage you to get a majority of your steps outside AND to walk with someone else. This gets the health benefits of sun exposure, fresh air, vitamin D, etc. AND building relationships, community, and purpose with one another. Good things happen when we walk together outside.

3. Any fitness tracker, app, watch, etc. works for the challenge! We just want the steps counted and achieved! (If you have no access to steps, we will consider 1 mile = 2,000 steps. SO 5 miles = 10,000 steps)

What if I’m injured?
Don’t do the challenge. You could substitute 30-60+ minutes of low-level cardio on a machine that doesn’t affect your injury.

Do workouts count toward my steps?
Yes! Any activity counts that you walk or run in.
What if I miss a day? Can I make it up the following day?
Yes, as long as you don’t mind doing the math!

What is the prize?
Any prize you feel for your gym members. CrossFit Mayhem Will be giving away T-shirts, Memberships, and more.

For Time:
500m Run
5 Rounds of Cindy
400m Run
4 Rounds of Cindy
300m Run
3 Rounds of Cindy
200m Run
2 Rounds of Cindy
100m Run
1 Round of Cindy

*1 Round of Cindy is:
5 Pullups
10 Pushups
15 Air Squats

Educational material is posted below the “workout” (called DAILY LAZY MACROS POINTS) where you enter your points.

Be sure to SCROLL every day to see the content.

The LEADERBOARD will appear on Fridays but you can also bookmark this link:

+2 points for 800g+
+2 points for Protein target

+1 point for qualifying Workout
+1 point for 7 hrs+ Sleep

6 possible points/day
Your gym lead defines what qualifies as a workout.
Sleep is 7 or more hours a night, measured with a tracker or as “time in bed” as 7.5 hours. Time in bed must be in sleeping mode (not watching TV, using phone, talking, etc).

This video explains the points in the challenge, but make sure you also print out a “one-sheet” from the next post.

Here is that one-sheet of all the rules:

It’s great to have a copy on-hand in the kitchen for reference!

In case you missed it yesterday…

Even with the protein target, vegans and vegetarians can certainly do this challenge! The “problem” is (generally) non-animal protein sources contain a lot of carb and fat grams per every gram of protein. You potentially could gain weight to eat enough protein!

See more here – you may be surprised in how many black bean or cheese calories you have to eat in comparison to chicken for the same number of protein grams.

This means things like protein powders can be a great addition to diets without meat. It can allow those individuals to hit their protein target without overeating carb & fat calories.

This information is being provided to you for educational and informational purposes only. It is to educate you about general nutrition practices and as a self-help tool for your own use. It is not meant to substitute for the advice provided by a medical professional. You should not use the information contained herein for diagnosing or treating a health problem or disease. This information is to be used at your own risk based on your own judgment. For the full Disclaimer, please go to:

CrossFit Lynchburg

Author CrossFit Lynchburg

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