CrossFit Kingston: WOD Tuesday January 19/10

WOD Tuesday January 19/10

WOD

5 Rounds for Max Reps

45 sec Rowing

30 sec rest

45 sec Toes to Bar

30 sec rest

45 sec Double unders

30 sec rest

45 sec Box Jumps (40"/27")

30 sec rest

4 comments:

Dawson said...: Post WOD fuel WOMEN:

Above 16% - 15g PRO; 20g CHO
12-16% -15g PRO; 30g CHO
Below 12% - 15g PRO; 40g CHO

Post WOD fuel MEN:

Above 12% - 25g PRO; 30g CHO
8 - 12% - 25g PRO; 50g CHO
Below 8% - 25g PRO; 70g CHO

Eat a balanced PRO, CHO, FAT meal approx 1 hour after the post-WOD meal.

(PRO - protein; CHO - carbohydrate); January 18, 2010 at 9:44 PM
Sandra said...: rogain must be working Dawson ;); January 19, 2010 at 6:48 AM
El said...: Good Lord, you shouldn't be posting pics like that unless you want every female within a 50 mile radius to converge on the gym...holy. Good work guys.; January 19, 2010 at 11:33 AM
Kari-Lyn said...: Awsome Wod; January 19, 2010 at 1:32 PM

World-Class Fitness in 100 Words

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

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COMP

OLYMPIC WEIGHTLIFTING AND POWERLIFTING EXHIBITION

WOD Tuesday January 19/10

4 comments: