12-14-09
I hope you enjoy this video as much as I did the first ten times I watched it. Warning Explicit Language.
Complete as many rounds as you can in twenty minutes of:
Row 500 meters
25 Turkish Get-ups with a 60-pound dumbbell (scale please for crying out loud)
Post rounds and fractions of rounds completed to comments.
“Creating the Family” with Zach Even-Esh, CrossFit Journal preview video … [wmv] [mov]
“Iron Will, Iron Bodies” The CrossFit Journal
Competitors WOD:
A1. Overhead Squat @ 32X1; 3 x 5 - 80% effort; rest 90 sec
A2. Supinated Chin Ups @ 40X2; 3-4 x 5; rest 90 sec
B1. BB Forward Lunges @ 20X0; 5-6/leg x 3; rest 75 sec
B2. Clap Chin Ups @ 10X0; 6-15 x 3; rest 75 sec
C. DB Back Extensions @ 2020; 10-15 x 3; rest 90 sec
clap hands at top of chin up
post loads and notes to comments
bench mark workout on Dec 15th
post wod fuel male:
above 12% - 40g prot/10g carb
8-12% - 40g prot/25g carb
below 8% - 40g prot/40g carb
post wod fuel - female:
above 16% - 30g prot/10g carb
12-14% - 30g prot/20g carb
below 12% - 30g prot/30g carb
eat a balanced PFC meal 60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)