CrossFit Kingston: WOD Monday February 8/10

WOD Monday February 8/10

WOD

AMRAP in 10 min of

5 Front Squats (95#/65#)

10 unbroken DB Push Press (40#/25#)

Rest 5 min

Tabata Couplet

Knees-to-Elbows

Planche Push Ups

*After last Tabata do AMRAP in 2 min of Double Unders*

2 comments:

PW said...: I think we may need to perform an exorcism next time Harmer does that wod...lol; February 8, 2010 at 9:11 AM
Dawson said...: Post WOD fuel WOMEN:

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

Post WOD fuel MEN:

Above 12% - 40g PRO; 20g CHO
8 - 12% - 40g PRO; 40g CHO
Below 8% - 40g PRO; 60g CHO

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

(PRO - protein; CHO - carbohydrate); February 8, 2010 at 9:42 AM

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 Monday February 8/10

2 comments: