WOD Monday October 18/10



(Some amazing art made by CFK member Victor Oriecula ... It is carved from marble and is 50 inches tall weighing 400+ lbs! AMAZING)

WOD


3 Sets


2 Position Snatch (Floor/Mid) @ 70%


2 Position Clean (Floor/Mid) 70%


Part A


2 Front squats on the min for 12 min (65%)


Part B


With an 8 minute running clock


Run 800M
with the remaining time
AMRAP - HandStand Push Ups

6 comments:

Ellie said...

Wow, that is fantastic vic, you are so talented...how long did it take?

Titia said...

so beautiful!

Vic said...

One year. My wife is happy that I'm done working on my "mistress".

V

Matt said...

Glenn Pendlay and Jon North gave a seminar to some folks I know in the US. They suggested California Strength's video section for snatch and clean tips.

http://calstrengthacademy.com/?page_id=1493

Here's Jon at the end of a jerk during the seminar.
http://www.davedraper.com/fusionbb/fbbuploads/1286983445-IMG_2406.JPG

Dawson said...

Post WOD fuel WOMEN:

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

Post WOD fuel MEN:

Above 12% - 30g PRO; 10g CHO
8 - 12% - 30g PRO; 25g CHO
Below 8% - 30g 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:
little more than 1/2 cup apple sauce
approx 2 oz sweet potato

Dawson said...

Absolute magnificent Vic!