(Some great videos of Martin will be up soon showing some amazing gymnastics skills!)


Max Height Box Jump


1000M Row
50 Thrusters (45#)
30 Pull Ups


Dawson said...

Post WOD fuel WOMEN:

Above 16% - 30g PRO; 15g CHO
12-16% - 30g PRO; 25g CHO
Below 12% - 30g PRO; 35g CHO

Post WOD fuel MEN:

Above 12% - 40g PRO; 20g CHO
8 - 12% - 40g PRO; 35g CHO
Below 8% - 40g PRO; 50g CHO

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

(PRO - protein; CHO - carbohydrate)

PW said...

What's going on in the background...

Don't do it, don't look directly into his eyes...lmao

Dawson said...

I've heard some people talk about having trouble with his/her pull-ups over the past 2 weeks or so. I know everyone wants to get to the point where an unassisted kip or strict pull-up is achievable. I know it gets frustrating when you get stuck on something for the longest time. Check out the following link. It's a link to a well known and well accomplished crossfiter, Gillian Mounsey. It contains tips and tricks to achieve that elusive pull-up.


Sandra said...

thanks for the link Dawson.

there is *NOTHING * I like about thrusters! :)