WOD Wednesday 1/9/19

by | Jan 8, 2019 | News | 15 comments

Warm-Up
Coach’s choice

WOD prep
Build to a heavy power clean.

WOD
Ants in Your Pants
AMRAP 20:
10 Burpees Over the bar
200 m turf run
3 Rounds of “The Chief”

1 Round of The Chief is:
3 Power Cleans (135,95)
6 Pushups
9 Air Squats

Option 2:
(115,75)

Option 3:
(95,65)

Post WOD
Barbell calf smash

CFS Brief:
Day 8 Nutrition Challenge:
150 Total grams of carbs or less. Do not go under 50 grams!
5,000 plus steps per day.
Keys to success:
1.Choose quality foods over quantity.
2. Don’t skimp on the healthy fats. Remember fats are a great source of energy and they don”t make you fat.
3. Use the healthy plate concept. All 3 macro nutrients are important. Try and make sure all 3 are present on your plate. Healthy fats, healthy protein and healthy vegetables.
4. Stick to mostly vegetables for your carbohydrates, lots of colors and variety! Some fruit is fine but not too much. Fruit is higher in carbs/sugar. Potatoes, sweet potatoes in moderation as theses are higher in carbs as well.
5. Eat when your hungry.
6. Your meals should taste great and should be satisfying!

15 Comments

  1. JD
    JD on January 9, 2019 at 7:23 am

    Great workout today!

    Got 175# as a power clean but it still doesn’t feel great on My knee. Got 195# up as hang power clean (felt much better on my knee), which is a post injury PR and only 10# off my all time HPC or PC PR.

    WOD: 4 + 10 burpees + 125m
    @ 115# HPC

    Loved this wod.

  2. Rob M
    Rob M on January 9, 2019 at 8:10 am

    Ants in Your Pants. 205# single. 3 + 15 Rx. It’s good for me to do goats like burpees and push-ups.

  3. John
    John on January 9, 2019 at 8:10 am

    Moved it well today Johnny!

  4. Tracey
    Tracey on January 9, 2019 at 10:07 am

    85# Power Clean
    Ants in your Pants: 3+213@65#.

    Pushed myself on the Power Clean weight and I was happy I did (I think!). First round I messed up and started doing burpees after one round of The Chief so my arms were gassed when I got back to the PCs. Other rounds went much better. Running after doing burpees was a little interesting – I felt a bit lightheaded at the start of the run (I’m also not a great runner!). But overall this was a good WOD – thanks for the pointers Frozen!

  5. keith
    keith on January 9, 2019 at 11:41 am

    Power clean 195#
    Ants in your pants: 3+7 @115#

  6. Deb.
    Deb. on January 9, 2019 at 2:21 pm

    Pants with No Ants: A bit of a variation on today’s workout done at the “gym” at work. Run 1 Mile on Treadmill, then 3 Rounds of The Chief with 30# DB | Run 1/2 Mile on Treadmill, then 3 Rounds of The Chief with 30# DB | Run 1/4 Mile on the Treadmill, then 3 Rounds of The Chief with 30# DB
    For an unknown reason, I did squat cleans for the entire first two rounds of the workout…

  7. Tracey
    Tracey on January 9, 2019 at 3:23 pm

    And here I thought you were actually taking a rest day….how silly of me! Nice job on the Pants with no Ants!

  8. Deb.
    Deb. on January 9, 2019 at 3:38 pm

    It was my intention to take a rest day. So much for that 🙂

  9. John
    John on January 9, 2019 at 3:38 pm

    4 rounds + 200m run 4 reps of Chief

  10. Rob M
    Rob M on January 9, 2019 at 4:17 pm

    Actually 4 + 15 Rx – thanks Paul

  11. Deb.
    Deb. on January 9, 2019 at 4:43 pm

    Counting is hard before 8:00am 🙂

  12. Rob M
    Rob M on January 9, 2019 at 5:15 pm

    I wish it was only before 8 am 🙂

  13. JD
    JD on January 9, 2019 at 7:00 pm

    You go Deb. We missed you today.

  14. Eric
    Eric on January 9, 2019 at 7:42 pm

    170# HPC

    5 rounds + 3 burpees (105#)

  15. Kathi
    Kathi on January 10, 2019 at 10:49 am

    125# power clean
    Ants in Your Pants
    3rnds+200+2rndsChief+3RX