6.21.12
by Craig
CROSSFIT
2 Rounds each for time:
Row 1000 Meters
50 Thrusters (45/33)
25 Burpees
Rest 5 Minutes between Rounds
BOOTCAMP
Tabata Burpee/Sit-up Mashup (16 Rounds Alternating Movements)
Then..
12 Minute AMRAP:
25 Air Squat
15 Ball Slam
25 Box Jump (20/16)
JUNE CHALLENGE: 1 Minute of Max effort Box Jumps (32″/24″). Hips must extend anywhere over the box, not necessarily while standing on it. Jon Sabella is currently in the lead for men with 32 reps. WHY HAVE NO GIRLS DONE THIS?
REMINDERS:
- Tell us what you’re working on next with the new Goals Board!
- The running clinic is on SUNDAY! SIGN UP!!
- Please remember to sign up for class in advance.
- If you need help setting up your WODify account email Justin.
OPEN GYM HOURS:
Mon & Wed: 4:30-6pm
Tues &Thurs: 4:30-6pm
Friday: NONE
Sat-Sun: 10-12
Milk was a BAAAAD choice!
I’m totally doing the box jumps!!!!
question for morning wod-ers… do you eat before you come to the gym? if so, what do you eat, how much do you eat, and how much time before class do you eat?
ps: to caitlin who i’ve never met until this morning, i wasn’t ignoring your instruction to finish out my thrusters when i walked away, i was throwing up the apple i ate before class. i just couldn’t talk at that time. sorry!
i mean stephanie, not caitlin… sorry!
I go into the morning WODs straight out of bed and cook up an omlet immediately as I get home after the 5:30am session. This only works if you had a good solid dinner the night before (and I typically eat 7pm or later) so thats enough energy for me. I have found that working out in the morning typically requires a second breakfast or snack to get me to lunch though.
I too go on empty, or if I’m feeling really dead, I’ll have a Shot Block (by Clif) or two for some simple sugar energy. Definitely not paleo for those who care, but that stuff works, and each block is only 33 calories or so. Just enough to give you something to get through an early WOD, but doesn’t fill you up at all.
Nathan-
With the early morning WODs…I almost always go in with an empty stomach. There is not enough time between waking up and working out to eat and digest enough….always a danger of it coming back up. Eating a couple hours before you go to bed should be enough for the AM workout.
I eat a piece of fruit before the morning class. It’s small enough not to throw up, but gives me a jolt of energy. After class I head home and eat a large breakfast.
thanks for the feedback guys. i really appreciate it!
I go to the 530AM class on an empty stomach. I just wake up and drink a bunch of water. Then I eat after class. I would be too afraid to eat so close to working out in the AM.
Article on Holley Mangold (Nick’s sister) who is a U.S. Olympic weightlifter. Her clean & jerk is 320 lbs.
http://www.nytimes.com/2012/06/24/magazine/shes-350-pounds-and-olympics-bound.html?_r=1&hp
http://www.extremesealexperience.com/
this has Frimmel written all over it