CrossFit Kingston: WOD Wednesday March 24/10

WOD Wednesday March 24/10

(congrats Dawson on qualifying for the regionals!)

WOD

15 min to get a max load 15 rep Deadlift

Rest

3 Rounds for time of

8 thrusters (weight is 65% of your best Clean and Jerk)

400M Run

4 comments:

Dawson said...: Post WOD fuel WOMEN:

Above 16% - 30g PRO;10g CHO
12-16% - 30g PRO; 20g CHO
Below 12% - 30g PRO; 30g CHO

Post WOD fuel MEN:

Above 12% - 40g PRO; 10g CHO
8 - 12% - 40g PRO; 25g CHO
Below 8% - 40g PRO; 40g CHO

% = body fat

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

(PRO - protein; CHO - carbohydrate); March 23, 2010 at 10:03 PM
Sandra said...: quiet blog. . . . . CONGRATS DAWSON, regional bound!! :); March 24, 2010 at 4:08 PM
Jaime said...: Congrats Dawson! Way to kick some ass! :); March 24, 2010 at 9:22 PM
Anonymous said...: Congrats Dawson! :); March 25, 2010 at 9:59 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 Wednesday March 24/10

4 comments: