CrossFit Kingston: WOD Thursday January 6/10

WOD Thursday January 6/10

WOD

Clean Segment Pull + Clean Pull + Clean
(1", Knee, Hip, Finish) X 5 Sets

A

2 Rounds for Time

"Sage"

20 Thrusters (135/95)
20 Pull Ups
20 Burpees

B

Reverse Hypers x 15 x 3
Weighted Sit Ups x 20 x 3

3 comments:

Linds said...: 85 would've been nice..; January 6, 2011 at 2:05 PM
Unknown said...: Post WOD fuel WOMEN:

Above 16% - 30g PRO; 20g CHO
12-16% - 30g PRO; 35g CHO
Below 12% - 30g PRO; 50g 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; January 6, 2011 at 3:03 PM
Unknown said...: "Nice" would have been too easy Linds :); January 6, 2011 at 3:04 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 Thursday January 6/10

3 comments: