CrossFit Kingston: WOD Wednesday September 15/10

WOD Wednesday September 15/10

WOD

Push Press + 2 Jerks (Go as Heavy as possible)

10 sets for total reps

20 seconds Push Press
10 seconds rest
20 seconds Box Jumps
10 seconds rest
20 seconds Shoot Throughs
10 seconds rest

2 comments:

Unknown said...: Post WOD fuel WOMEN:

Above 16% - 30g PRO;20g CHO
12-16% - 30g PRO; 30g CHO
Below 12% - 30g PRO; 40g CHO

Post WOD fuel MEN:

Above 12% - 40g PRO; 20g CHO
8 - 12% - 40g PRO; 40g CHO
Below 8% - 40g PRO; 60g 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; September 15, 2010 at 9:41 AM
Anonymous said...: When some one searches for his essential thing, thus he/she wants to
be available that in detail, thus that thing is maintained over
here.

Also visit my weblog; diets that work; April 16, 2013 at 8:28 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.

blank spacer

COMP

OLYMPIC WEIGHTLIFTING AND POWERLIFTING EXHIBITION

WOD Wednesday September 15/10

2 comments: