Thursday, May 28th, 2009

http://www.cathletics.com/events/olyClinicCalgaryOct10-11.php

Greg and Aimee are coming to Calgary, sign up above...it will fill fast

Push Ups on the minute:
2 reps the 1st minute, 4 reps the 2nd minute, 6 reps the 3rd minute...
rest EXACTLY 2 min after last push up completed within time
Sit Ups on the minute:
3 reps the 1st minute, 6 reps the 2nd minute, 9 reps the 3rd minute
rest EXACLTY 2 min after last sit up completed within time
Squats on the minute:
4 reps the 1st minute, 8 reps the 2nd minute, 12 reps the 3rd minute
rest EXACTLY 2 min after last sit up completed within time

post min and reps per exercise to comments
chest to deck, NOT belly for push ups, you CANNOT go to knees when fractioning until you get to full lockout of arms at top
unanchored sit ups, anchoring is not allowed, body perpendicular to floor at top and shoulder blades touching at bottom
hip crease below knee cap at bottom of squats and hips and knees @ full extension at top

post wod fuel - male:
above 12% - 30g prot/20g carb
8-12% - 30g prot/30g carb
below 8% - 30g prot/40g carb

post wod fuel - female:
above 16% - 20 g prot/10 g carb
12-14% - 20 g prot/20 g carb
below 12% - 20 g prot/30 g carb

eat a balanced PFC meal 60 min after post wod fuel for everyone