CrossFit Kingston: WOD Monday March 21/11

WOD Monday March 21/11

Back Squat - 2 X 5

5 Sets

Deadlift X 3 (50-60%)
rest 30 seconds
Box Jumps X 12

AMRAP in 10 minutes

5 Burpees
7 KB swings (Russian-Heavy)

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:
approx 2 oz sweet potato, yams, squash; March 21, 2011 at 7:23 AM
Anonymous said...: I just like the valuable information you supply on your articles.

I'll bookmark your blog and check once more here frequently. I am slightly sure I'll learn plenty of
new stuff right right here! Good luck for the next!

Also visit my page ... Natural Green Coffee; April 5, 2013 at 7:54 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.

blank spacer

COMP

OLYMPIC WEIGHTLIFTING AND POWERLIFTING EXHIBITION

WOD Monday March 21/11

2 comments: