CrossFit Kingston: WOD Thursday May 5/11

WOD Thursday May 5/11

WOD

A - 2 Jerks on the min for 10 min @ 60%

B - 3 Rounds -

With a 4 min running clock - Run 400M and with the remaining time:

AMRAP

Round 1 - Pull Ups
Round 2 - Pass Throughs
Round 3- Double Unders

1 comment:

Unknown said...: Post WOD fuel WOMEN:

Above 16% - 20g PRO; 15g CHO
12-16% - 20g PRO; 25g CHO
Below 12% - 20g PRO; 35g CHO

Post WOD fuel MEN:

Above 12% - 30g PRO; 20g CHO
8 - 12% - 30g PRO; 30g CHO
Below 8% - 30g 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; May 5, 2011 at 12:27 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 May 5/11

1 comment: