for loads:
Press - 3,2,1; 180 sec b/t sets
3 min rest
for total meters:
sprint row 10 sec, rest 20 sec x 5
3 min rest
for time;
40 push up burpees - jump to 12" overhead
post loads, total meters and time for burpee reps to comments
post wod fuel - male:
above 12% - 35g prot/10g carb
8-12% - 35g prot/25g carb
below 8% - 35g prot/40g carb
post wod fuel - female:
above 16% - 25 g prot/15 g carb
12-14% - 25 g prot/20 g carb
below 12% - 25 g prot/25 g carb
eat a balanced PFC meal 60 min after post wod fuel for everyone
Thanks for the early post.
ReplyDeletePush hard Dawgs! We're closing in on D-day.
Only 7 more sleeps 'til Marble Slab. Mmmmmmmmm
ReplyDeleteHey James,
ReplyDeleteI was wondering if you could give some insight into how you go about determining post wod nutrition.
... and only 20 days until pumpkin cookies! Tomorrow is short and sweet, push it hard guys!
ReplyDeletemichael, long answer but to shorten it,,,i take into consideration the intensity which makes it different than most recommendations...i.e. it seems everyone recommends a certain number of each macronutrient as gospel without considering the BF%, the level of CNS fatigue combined with the level of cellular breakdown...all of these combined with gender differences in insulin sensitivity and the way we all absorb proteins and carbs gives a little start into how one recovers...i hope that helps a little
ReplyDeleteBrent, 20 days is too long to deny yourself of pumpkin cookies. Dairy Queen yes, pumpkin cookies no...
ReplyDeletePress 3@75# (PR), 2@80# (PR), 1@86#
ReplyDeleteRow - 332m
Burpees - 2:15
Presses:
ReplyDelete3X135
2x155
1x165 (tied PR)
Tried and failed at a 175# attempted. Close, but I just couldn't lock out.
Total Meters: 301M Tried to set an interval workout on my C2 but it wouldn't register under 20 secs. PLayed it by ear in determining the meters.
PUB time: 3:01 20 PUBs in a minute, then I hit a wall and finished a hair over three. Ugh.
70 degrees at 9:30, perfect weather to workout outside in.
Thanks everyone for the tips regarding my buy of kettlebells. Definitely going to get some.
ReplyDeletePress:
3 - 40 kg (90#)
2 - 47,5 kg (105,5#)
1 - 52,5 kg - fail (116,7#)
Row: 373 m
PUB: 2:06
Word: "aftener" as in "aften", which means "evening" in danish!
alas...another example about post wod nutrition...books/papers/journals/experts say that a "30 minute workout" requires this amount of recovery...
ReplyDeletethese are folks that have never done Murph, Linda, or Cindy...all requiring different amounts of carbs, protein and their balance
ex. Cindy requires less protein post exercise b/c of the less CNS demand than does Linda even if they took the same time...so post wod Cindy would be like this for a 180# male - 35-40 g prot and 60g carb,,,and post wod for Linda for the same dude would be 45 g protein and same amount of carbs as the CNS demand if much higher (i always thought that Linda should not be called the 3 bars of death but "CNS meltdown") but the cellular fatigue is arguably less...
hope that makes you ask some more questions
Coach,
ReplyDeleteSince we are on the subject, how does the post WOD meal figure into the daily PFC zone meals? What I mean by that is, does one take into consideration the post WOD meal when measuring out the blocks for the day, or is it in addition to the daily blocks of macro-nutrients?
One more question about post WOD fueling that I've been wanting to ask for some time. On Sept 25th you posted this statement:
ReplyDelete"milk itself...another time 2 give you another reason why it is possibly next to licorice and safeway pepperoni meat THE WORST option out there for post workout fuel."
This surprised the hell out of me. It seems to me that milk is the perfect post WOD fuel. The proportions are excellent and the protein is high quality. When I was strength training, I used milk as a post WOD fuel all of the time. I know I am not alone in the Crossfit community in my support of milk. If this is indeed true, then I definitely need to change some of my post WOD ritual.
I think there is a definite difference between Post WOD and daily PFC meal and the question is, where does milk belong?
Uh oh, a milk-related topic. Rory I believe James might get into quality of foods vs how good it is in relation to Zone meals. If you are talking RAW milk I'm sure James will be more forgiving but Safeway milk ain't gonna cut it for a quality product.
ReplyDeletedid yesterday's workout this morning....
ReplyDelete131, 141, 151 OHS
201, 211, 216 Power clean
58 push-ups
33 unanchored sit-ups
press
ReplyDelete140x3 , 150x2, 160x1
SDLHP 45lbs 40 reps
40 PUB 12" over head: 1:47
pleased with todays workout. press was 15# better than CFT press on 2-25, and burpees went well.
Press
ReplyDelete3 @ 125#
2 @ 135#
1 @ 147# new PB
Row Total Meters
400m
40 PUB's
1:39
James,
ReplyDeleteWhat do you think of Pre WO carbs? I've been on very low carbs lately (except for carbing up the night before and during the qualifiers) and been having issues wanting to workout or gassing even with adding PWO. However half a sweet potato seem to fix the problem.
If it makes a difference - I'm eating paleo, with at least half of my meat intake coming from grass fed/wild caught (buying a half cow shortly to push this ratio up), no dairy, gluten, caffeine etc. Following a supplement plan from Dr. Eades "Protein Power Lifeplan".
I'm trying to lean out a bit- so was wondering how the Pre WO would affect the process.
I'm at 220 6'3" and just qualified for the Games.
Forgot the sig
ReplyDeleteLeo S
CrossFit Evolution
135x3
ReplyDelete155x2
170x1 new pb felt easy today
Row 409 m
burpee's - 2:43
Leo S, congrats on qualifying! How was the weekend at the Dirty South Qualifier??
ReplyDeletePress - 152(3)/176(1)/176(1)
ReplyDeleterow - 411m
PUB - 2:03
press-118/128/142
ReplyDeleterow-419m
PUB to 12" jump-1:54
Man that smoked me. Last 20 were tough.
Press: 205x3 215x2 230xfail 225x1
ReplyDeleteRow: 401m
PUB: 2:45
This comment has been removed by the author.
ReplyDeleteThanks for the response James, it cleared up some stuff. I am just very interested in your thought process and the science behind nutrition.
ReplyDeletePress: 120, 130, 140
ReplyDeleteRows: 409
PUB: 1:48 (lotsa breaks)
Press - 143(3)/148(2)/158(F)
ReplyDelete+
Rowing - 53/52/57/58/58
+
PUB's - 1:43
shoulder press
ReplyDelete153 X3
155 X1 (failed on second rep)
158 x1
row -damper 5 45/42/43/44/42= 216
burpees- 1:30 -straight through
OPT I was wondering if we are not competing or trying to peak should we still be doing this scheldue? Thanks.
ReplyDeleteStatic Press: 70/75/80xkg (75kg 165#)
ReplyDeleteRow: 438 (Avg 7 pulls on the 10)
PUBs: 1:48
Chest cold made it a challenge for air starting the 25th burpee. I kept churning them out despite the goo fest in the chest. I am on the up and should be at 100% after tomorrow. The burpees were still a great performance for me if you knew how bad I was at them back in November.
Static press was a little weak tonight but no worries. Did we expose a weakness in Rorys armour tonight? :). Where you at Geoff? Great job everyone!
3 X 145
ReplyDelete2 X 165
1 X 185
387m
2:01
135 x3, 165 x2, 195 (fail)
ReplyDeleteRest 3min
58 / 61 / 60 / 61 / 63 = 303 (1:21 / 500 pace... Kudos 2 those that were rowing 1:05 pace...)
Rest 3 min
Pub's... 1:54
Rest 6 min
5 sets of...
21 sdhp's 95lbs
21 ring dips
~ 8:14
10 min rest
21, 15, 9
OH squat 95 lbs
C2B pullups
~ 4:39
~gm2
OPT with Trev, Don, Michelle
ReplyDeleteSP 142/147/157pb
rows
51/50/53/51/53/53/51/47/50/52 = 511
deducted the coasting distance but did 10 by mistake
jburp's
2:02
Whoops... I included the coasting distance. I was pulling like a maniac and didn't think about writing each interval of meters down. I'm guessing I was about 32-40m x 5.
ReplyDeleteUnit... what qualifiers are you competing in?
ReplyDeleteKatrina, good clarification. My row intervals were performed with an interval timer, not maintained on the rower. The last pull from each round pulled in some extra meters as it wound down.
ReplyDeleteAs long as we're at the confessional, I probably had about 200m of coast. I'll say a few extra Hail Mary's tonight and we'll call it even.
ReplyDeleteno need for a confessional, the scoring was up for interpretation, all that matters is that you rowed balls out for 10 secs 5 times. Who gives a shit what your score is, the real test is on sat...
ReplyDeleteWorked up to 143 on press, averaged ~52m/row (no coasting), 2:21 for burpees-imploded after 20.
ReplyDeleteLoooooooong warm-up to keep the neck happy, worked at about 80% so I didn't re-injure it although the legs were the slow part for the last 20 burpees.
85 (3), 95 (2), 105(F), probably should have went with 100, but I really wanted to lock out 105.
ReplyDeleterow 360 (with coasting)
PUB- 2:23, quads were a super burn.
135/155/175 shoulders been bothering me lately, pain is starting to creep down to my elbow as well.....
ReplyDeleterow: 60/58/58/60/54
pushup burpees: 2:08
deejay...
ReplyDeleteif only i could go to a qualifier, that would be the day.
unfortunately i don't see myself competing in a crossfit games competition for quite some time. as a plastic surgery resident i spend [at times] > 80 hours a week at the hospital and don't get weekends off [lucky if i get 24 hours off in a row a week]... and for vacation, we can't take vacation in june/july as that's when we switch residents so that the newbies come, the graduats go into practice and i'll just be moving up a year. thus, i'll not get time off to be able to compete in the games. even if i were able to get the weekend off for the national games, i can't get a weekend to do a qualifier. wish i could... so, so, much, so that i can see how i would do amongst other crossfitters. thus, as is, i find myself trying to enjoy residency and get some good workouts in for furthering my mind and body. i really enjoy this community and for james, i thank u. it's a pleasure to be a part of this community, even if i don't get an opportunity to compete in the games against y'all.
~gm2
oh... and i'm finishing my second year of residency... 4 to go... so perhaps at that time...
ReplyDeleteanyone have anysuggestions...
Unit,
ReplyDeleteGiven your times and the way you kick the sh*t out of some of these WODS, I would like to see you and your brother in law (Rory) go H2H on video. James and Bionic competed with each other via You-Tube video and it was awesome. The rest of us Calgary boys compete H2H on occasion and it really binds the ties.
Just a thought. It'll let the rest of put a face to the name too.
Come on unit, get your priorities straight... jk, thats too bad. I'm sure if you competed you would do well...
ReplyDeleteFor the nutrition amounts ie 40g protein/40g carbs. is this the weight on the scale(40g chicken breast) or nutritional content weight (so 40g protein would be around 5.5 zone blocks)
ReplyDelete