Tuesday 091229

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As many rounds as possible in 20 minutes of:

10 Deadlift 65# (45#)

8 Hang clean 65# (45#)

6 Push-press 65# (45#)

Post rounds to comments.

033 
Beautiful 7am WOD; Emily, Gerson and Josh. 

Recovery Part I

As a crossfitter you have likely been fatigued, sore and generally beat up at one time or another, or perhaps continuously.  This is a result of training.  What will largely determine the results you obtain from training is a multifaceted concept, recovery.  Adequate recovery allows for more training and ultimately improved performance.  In some respects recovery is the night to our exercise day.  In exercise we release hormones, mount immune responses, cause inflammation and use things like glycogen and lipids for fuel.  Recovery complements this process.  Accelerating the things we want and mitigating the less desirable processes will provide more return on your exercise investment.

Much in the spirit of "World Class Performance in 100 Words" recover comes down to: Eat a Zone favorable or other hormonally intelligent diet with predominantly antioxidant rich "Paleo" foods.  Sleep 8-10 hrs per day in a completely dark room.  Go to bed as early as possible.  Laugh.  And avoid excessive stress.

CrossFit Journal 29, What about Recovery, Robb wolf

━ Past WODs

Wednesday 240320

As many of you have noticed, MBO is no longer available. We are switching to Beyond The Whiteboard for scheduling and membership charging...

Wednesday 240103

Bring a Friend Week(s) Starting January 15th and running through January 27th, we will be having Bring a Friend Weeks. If you have friends...

Sunday 230917

Every minute on the minute for 25:00 Minute 1 15 Calories on the rowerMinute 2 10 Toes to barMinute 3 15 Calories on the bike...

Saturday 230916

With a partner With a 22:00 5-10-15-20-25Power snatch 135#(95#)15-12-9-6-3Ring muscle ups Run 200 meters together after each set With the remaining time:Build to a heavy power snatch Scores =...

Friday 230915

Every 2:30 x 54 Front squats*Use the back squat weight from 090823For time:50 Wallballs 20#(14#)Row 250 meters20 Ab mat sit upsRow 250 meters35 Wallballs...
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