Friday, March 7, 2008

WOD - Friday



20 KB or Dumbbell Swings
40 Push Press
60 Air Squats

3 rounds for time


Men = 20k-24k KB / 45-65lb PP
Women = 12k-16k KB / 25-35lb PP


Image from 6:30 a.m. Class - giving it their all!
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8 comments:

Coach Lane said...

A very interesting thing is happening this week. A majority of students are losing energy and strength during the workout today and I suspect tomorrow as well. The loss of energy may have something to do with the flu that is going around....but I suspect another culprit.

With increased energy demand; especially in the form of power demand...your body is going to respond by "pushing back". The harder you shove (with workouts) the harder it is going to shove (with forcing you to rest). Please...please make sure you are up to 'snuff' on the following:
-L-glutamine
-Vit C
-Protien intake - 100g or more?
-Clean CHO intake - raw veggies
-Sleep - 8hours?
-can you squeeze in a nap at any time during the week?
-Are you addressing your nutritional recovery needs within a 1/2 hour of your workouts? If not...you are losing the battle.

Please pump up your system to stay in prime condition TO RESPOND to the next workout (stimulus). If you cannot keep up with the recovery, it is still o.k. All is not lost. You WILL need to back off the amount of CF sessions you take during the week. Think about this:
As intensity increases; duration decreases. As duration increases; intensity decreases.

March 7, 2008 at 8:43 AM
Coach Lane said...

Carlin - 21:08 -12kg - 35
Martinique - 18:22 - 12kg - 35
Jamie - 27:04 - 20kg - 55
Richard - 21:42 - 16kg - 35
Joe - TKO - 2 rounds - flu
Tina - 22:40 - 12kg - 35
Clay - 26:29 - 24kg - 75lb

*Great job a.m. class! *The big learning curve on this workout is in the Push Press. Upon the 'dip-drive' - you must think about the weight being pushed by your hips. Your hands/arms may even feel a 1)push, 2)release, and 3) catch. This shove with the hips and a catch and release with your hands will save energy and teach your hips to drive the weight.

March 7, 2008 at 9:49 AM
Carlin said...

I didn't think I was going to be affected so much by the increased days. I could do the WOD twice/week with intensity and strengh on "my diet" which isn't the best sometimes. Now that I've increased days the writing will show up on the wall if I don't fuel myself properly. Thanks Doug for the advice on staying healthy and strong.

March 7, 2008 at 12:44 PM
Nancy said...

I haven't done this particular workout yet, but I have done some intense workouts and I agree 100% with the nutrition/rest. I started on the Zone diet as CF recommends and it is already apparent the increase in energy I have (and I wasn't a sloucher B4) It takes a bit of planning with the quantity/measuring but that gets easier as time goes by. Great advice Doug!!!

March 7, 2008 at 1:17 PM
Nancy said...

I haven't done this workout yet but agree w/ Doug 100% on the nutrition/rest. I have put in some intense workouts recently and also started on the Zone diet which CF recommends. It is already making a huge difference in the way I feel and recover from the workouts. Great advice.

March 7, 2008 at 1:19 PM
Nancy said...

Sorry about the double entry.

March 7, 2008 at 1:21 PM
katybug said...

Gee, sure wish I could have been there this week, it's interesting to read all the comments about what's happening with all the extra days everybody is getting in this week. I imagine like with everything your body also has to get used the curveball you are throwing it, especially with Crossfit workouts. But just so I don't feel so bad I have created my own workout this week being home with sick kids:
2 rounds to the Dr.
5 box jumps I mean boxes of Kleenex
100 + degree fevers
2 Antibiotics (as RX'd)
endless snotty nose cleans and countless numbers of coughs
Now do that 5 days in row and see how you feel :)

March 7, 2008 at 2:44 PM
Coach Lane said...

Katy -

That is Classic! :-) Big laughs from that one!!!!

:-)

March 7, 2008 at 5:01 PM

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