CrossFit Kingston: WOD Monday June 14.10

WOD Monday June 14.10

(Tim working hard holding the wall up)

WOD

10 RM Back Squat

5 Rounds of

Max Rep Squat at bodyweight
7 Burpee Box Jumps (24"/18")

rest 60 seconds between rounds

3 comments:

Anonymous said...: Timmmmbbbbbeerrr...Look out Erin!; June 13, 2010 at 8:10 PM
graham said...: booo yaaaa...front page; June 13, 2010 at 9:13 PM
Unknown 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; June 13, 2010 at 9:48 PM

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 June 14.10

3 comments: