WOD Tuesday July 13/10


WOD
 

5 sets of:

2 Position Power Clean (Mid Thigh/High Hang) + 2 Front Squat (use 65% of your Clean)
 

Part A
500M Row (Go for a PR)
 

Part B
"Death by Power Clean"
 

Perform 1 PC the first min
Perform 2 PC the 2nd min
Perform 3 PC the 3rd min
 

Continue until you can't complete the required # of cleans in the minute

6 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)

Examples of CHO @ ~10g:
1/2 banana
little more than 1/2 cup apple sauce
approx 2 oz sweet potato

Dawson said...

Now there is a machine shown in the pic. Too bad more people couldn't see Beth kick some ass in Mississauga.

Great WOD Andrew. I'm sure there will be a number of PR's on the row.

Dawson said...

Congrats to the ladies who PR'd this morning on the 500m row. It was awesome to watch! Let's see a few more PR's next to people's names today.

El said...

Thanks for the encouragement in the 8am class everyone. I made a PR on the row, 4 seconds faster than February... and I know that's the case for many people in a lot of our WOD's or lifts. Too often I hear people beating up on themselves in the gym, and I want to say STOP IT! Even if a time or a lift sucks on a certain day, as long as you are giving it all you've got it's good enough and you will improve. I know it's hard not to compare yourself to others, but the fact that you are even a CrossFit athlete is enough to be very proud of, so just STOP IT and give yourself some love for crying out loud. Sorry for the rant, just had to get that off my chest.
Also, I wrote a rather long article about things I've found helpful in treating a preventing sports injuries, so if anyone is interested you can find it here
http://evolutionwellness.ca/326

Sandra said...

El,
many thanks for the article on treating and preventing sports injuries, and the video on faulty nutrition information.

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