Warm-Up
Coach’s choice
WOD prep
15 minutes to build to a heavy 3 thrusters.
WOD
CrossFit Main site.
For time:
9 Thrusters (65,45)
1,000-m row
15 Thrusters (65,45)
1,000-m row
21 Thrusters (65,45)
Post WOD
Foam roll lats and upper back.
CFS:
Day 2 Prep week Nutrition challenge.
Concept 3. Your Body Prefers Burning Fat Over Carbohydrates
We’ve evolved to be fat-burners (must be why we’re so adept at storing it on our bodies!). It’s easy to see why. Fat burns slow and evenly, providing all-day steady energy levels. Carbohydrates burn quickly, and they’re gone in an instant, leaving you groggy and depleted unless you “carb up.” Furthermore, carbohydrates are an inherently unreliable and fleeting source of energy for our body, with most people only able to store about 400-500 grams of carbohydrates on the body at any one time. Our storage capacity for fat, on the other hand, is virtually endless. Just ten or fifteen pounds of body fat, which is the bare minimum available on even the leanest individuals, can provide tens of thousands of calories. Luckily, reducing carbohydrates and increasing fat intake sends the epigenetic signals necessary to help us revert back to fat-burning, and it only takes a week or two to get things moving in the right direction.
Become fat-adapted, enjoy boundless energy. Free yourself from the shackles of a carbohydrate-based metabolism/dependency.
#25 DB thruster prep. #20 for WOD. 10:54.
115# thruster prep. WOD 9:54 Rx.
9:58 rx
Nice job boys!! As fun as this one looked, I am taking the day to try to beat a cold 🙂 Sorry, Ken I have no real insight for you other than this one looks like it sneaks up on you…
Enjoy your “rest day” Deb. I was so banged up after some of the WODs last week and this weekend that I needed two rest days in a row, but I did return for the Hangman/Get a Grip WOD last night with a class of sixteen people at 7:30.
As for the WOD today, it is what a wise man (Belichick) would call a “It is what it is” WOD. Rowing is rowing, and there is no where to hide with thrusters.
I hope you had enough room on the board for all of those names…enjoy the Rowing and Thrusters, sort of like a backward Fran with a Row.
Main site: 9 thruster, 1000m row, 15 thrusters, 1000m row, 21 thrusters. 11:48 (65#)
10:22 rx
26#KB with buddies for the 3 rep thruster
13:15 @ 35# for 9-15-21 with a couple of 1000m rows thrown in between