for time;
21,18,15,12,9,6,3 rep rounds for time;
KBS - 1.5 pd
Anchored AbMat Sit ups
post time to comments
post fuel:
above 12% - 20g prot/10g carb
8-12% - 20g prot/20g carb
below 8% - 20g prot/30g carb
all with PFC meal 60 min later - keep carbs to 2 blocks of low GI veggies in that meal...rest well
next 3 are all single wod days
4:52, Anchored but no abmat
ReplyDeleteNo abmats @ CFCHQ.
ReplyDelete4:55 anchored no abmat
You know I'm not sure if he's telling us to eat a PFC meal 60 minutes AFTER the post-WOD of 20/30 or eat the PFC meal AS my post-WOD meal 60 minutes after I finish ...
ReplyDeleteGeoff, I think he's telling us to eat a post-WOD meal right after the WOD. It should consist of the quantities he prescribes, depending on your bodyfat %. We’re then to eat another (normal) meal 60 minutes later with every macronutrient, obviously calculated to fit with our daily intake.
ReplyDeleteIn practice: If you eat 3 meals a day, put one of them 60 minutes post-WOD.
sorry for the confusion, its the new altitude which also has me seeing this white shit on my land...weird...anyhow, i mean to have the prot and carsb rx'd..then eat a PFC meal 60 min later including only 2 blocks of low GI veggie as the wod intensity is low and no need for higher glycogen replenishment with that PFC meal...cool?
ReplyDelete1 pd KB Swings
ReplyDeleteAnchored Abmat Situps
6:01
Should have went faster in the situps... last two rounds I went hard and should have from the beginning. Disappointing, but got up walked outside to cool off and got to see a comet with a huge red tail flying through the sky. :)
Time: 10:23. Anchored and with towel beneath spine (same effect as if using an abmat).
ReplyDelete2nd OPT WOD overall, 2nd or 3rd time with swings (used 24 kg dumbbell but was able to hold at the middle so it mimicked the kettlebell).
1½ pd was hard, I have to improve at that.
I didn't want to rush at the sit-ups as they provided a time to rest between the swings which knocked my circulatory system out cold.
I'm going to do a WOD tomorrow as I won't be able to do one Thursday. Do you have any suggestions about what I should do?
That's what I was thinking but I just wanted to be sure. Thanks and welcome back, Kotter. Now grab a shovel...
ReplyDelete4:49
ReplyDeleteThanks Rob for the coaching....
4:50
ReplyDeleteanchored, but no abmat
w/ 40# DB
ReplyDeleteThis comment has been removed by the author.
ReplyDelete4:18. anchored, no abmat.
ReplyDelete5:04 with some towels used as an Abmat.
ReplyDeleteWanted sub-5, not sure how I could have gone any faster. Perhaps a better set-up for smooth transitions (at fire academy so that's a challenge) or quicker pulls on the swings could have helped.
Did about 30 min of goooood stretching after, felt awesome.
5:51 as rx'd
ReplyDeleteeverything straight thru so my swing cycle time must be just a tad slower
4:13 as Rq'd
ReplyDeleteI love the feeling when you finish a WOD, stand up and yell with a fist pump "F#$& Yeah!" Felt fast and KBS felt light "yes!" Transitions were clean and worked on breathing during my KBS.
Possible sub 4min if I pull down on the KBS more in higher sets.
Have a good rest day all!
5:17 anchored, no abmat, as luck would have it, somebody showed up who happened to have one... AFTER i finished the wod haha
ReplyDelete5:07 Anchored Abmat
ReplyDelete4:14 anchored situps/no abmat
ReplyDeletebest performance so far on a shorter WOD
- 5:35
ReplyDelete4:24 - with KB "completely" OH.
ReplyDelete5:39 Rx'd.
ReplyDeleteNice work Chad!
Good point (and time) Mike Fitz. Were we all going completely overhead with the KB?
ReplyDeleteI had one of the form Nazi brothers coaching me today and he gave me a knuckle bump when I was done...if any of that means anything.....
ReplyDelete5:11
ReplyDeleteFelt like every rep was "Completely OH". On review, some were questionable. No Form police at my door, it would make it easier if they were though...
Time: 5:27 w/abmat
ReplyDeleteKB's were verticle and situps full rom I screamed throug this with no hesitation. Transition time was nothing more than jumping up to feet I'm not sure I could do this one much faster.
The last 2 days have left me yearning for this rest day. Stretching and heading home.
Great job mates!
5:08
ReplyDeleteNo Abmat
@ OPT
ReplyDelete(stomach bug like my word; "germe")
5:18 straight through but didn't feel great.
all KB's overhead
ReplyDeleteBeen workin wo a chance 2 wo so did part 1 from a few days ago (50 burpees, 35 95# sdhp, row 500m, 35 95# sdhp, 50 burpees)
ReplyDelete14:14
15 min rest...
Todays wod, anchored, 55# db
4:56
Spent... But gonna find some more meat on my body 2 fry... It's the best fried meat there is!!! (while we r talking nutrition and all)...
~gm2
6:42 as rx'd
ReplyDelete5:21
ReplyDeletewow, this was one of the slowest times...i have no idea how i could move any faster, this workout was easily unbroken, DB felt light, situps easy, and no recover time needed after the wod, good sign i guess.