Tuesday 11/5/13

Barbell Work
Each Minute on the Minute for 12 Minutes:
1 Clean & Jerk @ 65-75%

The focus here is on building consistency. Try to make every rep exactly the same. From set up to finish try to be perfect with your technique every time.

4 rounds for time of:
Row 250m
15 Box Jumps 24/20
10 Pull-Ups
Rest 90 Seconds

For time:
Row 500m
3 rounds of:
12 Box Jumps
10 Pull-Ups
8 Squat Jumps

Post WOD

It’s quite often I get people asking me about drinking a protein shake post-WOD and whether they should do it or not.  My main recommendation is that if their number one goal is to lose weight, they should stay away from liquid calories as much as possible.  This includes post-WOD.  However, many people don’t have that goal and their number one priority is to get the most out of their training sessions and to train as much as possible.  In this case, I recommend recovering as fast as possible, and that includes a post-WOD recovery shake that includes carbs and protein.  Read this good article from the CrossFit Journal to find out why it is so beneficial.


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