CrossFit Cape Cod Wednesday October 21st

20
Oct

CrossFit Cape Cod Wednesday October 21st

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CrossFit Cape Cod WOD

Strength

Deadlift

3-3-3-3-3

Endurance

400m x 4

Start Every 5:00

Record All 4 Times

Optional

7 Minutes AMRAP

5 Chest To Bar Pull Ups

5 Box Jumps

10 Chest To Bar Pull Ups

10 Box Jumps

15 Chest To Bar Pull Ups

15 Box Jumps

Etc For 7 Minutes.

Box Height 30/24

Nutrition Challenge Day 15

Post workout is the perfect time to eat some carbohydrate and protein in combination. The body is primed and ready to use the calories you consume to refuel muscle glycogen instead of storing those calories as fat. Doing this will also make you feel less sore and more recovered from the workouts. A sign you are missing this is also feeling spacey or lightheaded following workouts. Post wod is time to have the sweet potatoes, fruits and other carbs that will refuel you.

22 Responses

  1. Lori Neviackas

    185# x 3 (which was my 1rep max last week!)
    1:26, 1:29, 1:31, 1:35. Hamstrings kept wanting to give up on me during the runs!

    1. Erin Meagher

      You guys are all soooo fast! If someone was trying to kill me above is officially the fastest I could run:)

  2. Mark

    Way to light it up everyone! So many awesome 3rm Deadlifts with former 1rms! And great efforts on those runs! We would definitely see some 1:00 flat times on a track!