Jan 27, 2010

2:57 - 50 CTB chin ups/50 burpees

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OR
http://www.sweetsurprise.com/

Feb Crew Training:

part 1:

for time;

1 chin up the 1st minute, 2 front squat - 135#/95# the 2nd minute, 3 chin ups the 3rd minute, 4 front squat - 135#/95# the 4th minute...for as many minutes

(take bar from rack each time; chin breaks vertical on chin ups)

post wod fuel male:
above 12% - 40g prot/20g carb
8-12% - 40g prot/40g carb
below 8% - 40g prot/60g carb
post wod fuel - female:
above 16% - 30g prot/20g carb
12-14% - 30g prot/30g carb
below 12% - 30g prot/40g carb
eat a balanced PFC meal 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)

rest 6+ hours

part 2:

find a hill you can sprint up for 60 sec continuously

sprint run uphill @ increasing speed per 10 sec uphill for 60 sec total per effort

walk down/recover for 3 minutes EXACTLY

repeat 8 times

(ensure last 20 sec are almost full effort)

post wod fuel male:
above 12% - 30g prot/10g carb
8-12% - 30g prot/25g carb
below 8% - 30g prot/40g carb
post wod fuel - female:
above 16% - 20g prot/10g carb
12-14% - 20g prot/20g carb
below 12% - 20g prot/30g carb
eat a balanced PFC meal 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)

March Crew Training:

A1. OHS @ 42X1; 4-6 x 4; rest 90 sec

A2. L Pull Ups @ 2121; amrap x 4; rest 90 sec

B. DB Split Squat @ 3131; 6-9/leg x 3; rest 45 sec b/t legs

C. 100 GHD Sit ups for time

(knee touches ground on split squat; ass to grass - WAY below parallel on OHS and hold it there for 2 sec)

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 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)

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schedule coming...