200 Jump Rope
15 Knees - to - elbows
20 Air Squats
20 PVC Pass Thru's
( 2 Rounds)
WOD: "Helen"
400 m Run
21 KB Swings
12 Pull-ups
L1 = M = 24kg, W = 16kg
L2 = M = 20kg, W = 12kg
L3 = M = 16kg, W = 8kg
Only 1 year ago at Main Beach - early morning. My how we have grown!
16 comments:
Unmotivated before we started. Felt good when I was finished. Time was 10:26.
16:40 (L1) 16kg & double jumping pull ups. The double pull ups really had an effect on time (and energy).
Tina
(great job Clay! wish I could be as "unmotivated" as you!!)
blistering..11:23
15:49 Level 2, 12kg & 2x pullups. The mid-day workouts are getting brutal. I feel like Richard Simmons - sweating away the pounds :-)
Gotta love Helen!!! 11:50 and almost tossed my cookies on this one.
O.K. - it is almost summer. What post-workout recovery drinks do you like? Please tell us why? I hope I haven't opened up a can of worms...but I am interested to know what is working for you guys.
PS - If you like Recoverite, please tell me why. But...just because we sell it, doesn't mean you have to buy it!!! :-) I want to know the differences between the products (RECOVERY SPECIFIC) that you feel are helping you.
I have been using the L-Glut powder. It seems to help with the soreness, meaning I'm not as sore when I remember to use it. I haven't used the Recoverite and I'm not sure of the difference. I just ran out of my supply today - so I would like to know what people recommend. Amy
15:20something. Did real pull-ups today. It was really hard. I could only do 1 or 2 at a time, then rest and try again. I hope it gets easier. I love that people are getting faster and stronger it's much more fun to try and catch someone. Thanks everyone for always making me work harder.
Oh by the way Muay Thai kicks ---. Tuesdays at 4p.m. in the sandbox check it out. It's really good workout!!
I use apex L-glut max 1 scoop 2x a day everyday and it really eases my soreness. Also lots of Advil. On long bike rides I drink Accelerade and use their gel. It is the only one I know of with protein. For recovery after a ride I do a protein shake with soy milk. I think it is called 'Sprutein' from the health food store. richard
17:00 (L1) I did double jumping pullups. It was so cool to see the chicks in the 10:00 class do real pullups. That always seemed so unrealistic to me, but now I know it can be done. Good Job Girls!!
14:10 pre workout is low carb protein powder which includes clutamine and grape juice for the carbs. post workout is just the protein powder.
12:57- L1, double jumping pull-ups. Killer workout! I think the heat is getting to me. I definitely felt the pukies coming on, but pushed through. I was hoping for under 12:00, but didn't quite make it. Looking forward to the day when I can also do real pull-ups. BTW, I really miss the 10:00 class.
I drink Immune Fizz. It's pretty good for rehydrating and vitamins, but I think for the summer I will need something more intense.
have been using "recoverite" and it seems to work for me although I don't have much else to compare it to. Drinking it during and right after workouts. Soreness hasnt been bad the last couple of weeks. Also like the mild taste and natural ingredients. Will continue to use it...
Writing in from Detroit today. I was not able to get to a computer last night, so...
Warm up
800m run, 500m row, 15 dips, 15 push up, 15 pull ups
then
WOD part one: 1 mile run 10:26
WOD part two: 7 clean 95 lb, 7 jerk 95 lb, 7 knees to elbows
3 rounds 11:40
I am not sure what the work out was called, but I was here to prove that we can hang with these guys at Motor City CrossFit. I did notice that it is much easier running up here, may be the lack of humidity?
See you guys Friday - Don
Muggy morning today and still feeling my Murph WOD from Tuesday. Did Helen in 11:25 at L1.
My recovery drinks consist of mostly water with a teaspoon or two of Glutamine powder added and my normal zone diet. I tend to shy away from most recovery drinks high in carbs that throw off my zone balance. I do love a cold liter of smart water b/c of the electrolytes. Always makes me feel good after!
Taylor
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