CrossFit Kingston: WOD Monday March 28/11

WOD Monday March 28/11

(Congrats Sam on breaking the 400lbs Squat barrier today!)

WOD

MAX Back Squat

5 Rounds

2 min work - 2 min rest

2 Clean and Jerk (75%) at start of round

then

AMRAP - 5 Box Jumps Overs
10 KB Swings

8 comments:

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:
approx 2 oz sweet potato, yams, squash; March 28, 2011 at 2:08 PM
Unknown said...: That's HUGE Sam! Congrats on that!; March 28, 2011 at 2:08 PM
Ellie said...: Way to go Sam!! Not too shabby.; March 28, 2011 at 2:31 PM
Corey said...: Body weight goes down, strength goes up, I wouldnt want to set foot on the rugby pitch this season! Awsome lift buddy!; March 28, 2011 at 2:54 PM
George said...: "THAT'S FREAKIN AWESOME"!!
Incredible job Sammy!; March 28, 2011 at 3:52 PM
Hayley B. said...: Ya i was thinkin u were lookin fit as hell today, good job Sam!; March 28, 2011 at 4:27 PM
Foisy said...: Well done! Very impressive.; March 28, 2011 at 5:39 PM
Anonymous said...: Thanks everyone!; March 28, 2011 at 11:18 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 March 28/11

8 comments: