We got a bit ahead of the curve last week and got Ken started into CrossFit early. We have Ken filling out a food diary over the next 5 days. This will allow us to evaluate Ken's diet and make any recommendations to improve it. Of course being CrossFit this will heavily lean towards cleaning it up and recommending Paleo/Zone principles. We will post the results on Friday.
Ken has now carried out 3 workouts:
Workout 1
10 minute AMRAP Cindy
5 Pull Ups - 2 x Blue Bands
10 Press Ups
15 Squats
Workout 2
DT
5 Rds
12 x Deadlift @ 40kg
9 x Hang Power Cleans @ 40kg
6 x Push Jerk @ 40kg
Workout 3
5 Rds
7 x Shoulder Press @ 12.5kg
10 x Deadlift @ 50kg
15 x Abmat Sit Ups
10 x Press Ups
3 x Rops Climbs
So far Ken has done very well and completed all the workouts. Over the course of the next 6 weeks we will work to rehabilitate a long standing knee injury. We will also work to improve his strength, power, speed, agility, cardio endurance, muscular endurance, balance, flexibility and stamina.
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