WOD
November 2, 2009 in WOD by Turbo
Tuesday, November 3rd, 2009
...and now the actual workout
Workout of the Day
“Mr. Joshua”
Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
15 Deadlifts (250#/185#)
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22 Comments to “Tuesday, November 3rd, 2009”
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November 2, 2009 at 10:51 pm
women’s rx on the deads?
November 2, 2009 at 10:57 pm
i will be in at 6am…hope I’m not alone…
November 2, 2009 at 11:36 pm
Women’s rx’d weight 185.
November 3, 2009 at 7:46 am
Wow, that party looked awesome. Nice costumes everyone.
Hope all is well back home, Will and I are Crossfitting as much as we can out here. He is posting your WODs and we mix it up btw you and the Mainsite.
Pics to follow.
Take care
November 3, 2009 at 9:57 am
damn…slept in this am…alarm volume was muted…
November 3, 2009 at 11:13 am
Wowza, I’m anticipating some major ab soreness Thursday…great WOD! Used 125 for the deads, tried 150 but my form was way off, and I rowed instead of running, fun fun. 4 rounds and 1 row in 26:?
I’m trying a post workout fast (I’ve read two hours is optimal) I know we have to find what works best for ourselves but I’m wondering what everyone else does?
November 3, 2009 at 12:56 pm
@Kimberly Hi Kimberly – why fast post WOD? I thought you would want a carb heavy (60% carb, 20%protein, 20% fat) snack within 20 minutes to speed recovery.
November 3, 2009 at 2:36 pm
@Conrad
That’s what I thought too, and it’s what I’ve been doing but I find that I’m sluggish and once I eat I’m hungry, hungry, hungry! Today seemed to work in that I’m not hungry or slow moving but I perhaps my muscles are recovering as well as they should be… I would like to get a little leaner and stronger (don’t we all!) and apparently fasting post workout promotes fat burning…but at the cost of muscle repair?? I don’t like the sound of that.
November 3, 2009 at 2:36 pm
…muscles *aren’t* recovering…
November 3, 2009 at 3:50 pm
Wow – tough one! 115# for deadlifts, 4 rounds in 27:32.
@Cameron
Cameron, nice to hear from you. Glad you and Will are ok. You are in our thoughts and prayers. Come home safely.
November 3, 2009 at 9:21 pm
Yup this was tough, I wasn’t feelin it today, but thanks to coach B and some loud music I did 5 rounds in 28 something @ 135#. I think I actually enjoyed it.
November 3, 2009 at 9:59 pm
@Natalie
way to go Natalie!!!
for me:
4 rounds at 160 deadlifts
27 something… I think…can’t remember
November 3, 2009 at 11:04 pm
HAPPY BIRTHDAY Derek!
November 3, 2009 at 11:22 pm
Happy birthday Derek!
@Kimberly
@Conrad
I am definitely *pro* post workout nutrition ASAP. Exercise elevates cortisol levels… with elevated cortisol levels we can neither burn fat nor build muscle. A little carbs and protein will bring things back down to normal. For the person seeking increased performance, they should bump the carbs up for grinders like this to replenish glycogen stores for next workout… and they should definitely try to do this within 30 minutes of their workout.
That being said… play with it… keep what works, throw out what doesn’t, share your data!
November 3, 2009 at 11:23 pm
To clarify… increased carb intake POST workout for grinders like today’s.
November 4, 2009 at 12:07 am
27: 28 rx’d…Ghds slowed me down in 4th and 5th rounds…deads and runs presented no real problems…first time on this wod and just loved it…
November 4, 2009 at 10:37 am
I think it’s possible I’m not getting enough carbs…I’ll have to start using fitday again. I don’t want to monitor/count too much but I have been feeling low energy lately and I would like to find out why. @brendan
November 4, 2009 at 12:27 pm
@Kimberly
How’s your sleeping patterns? Mood/stress? Anything change in your life recently?
Have you increased your training recently? All these things can effect your energy levels.
November 4, 2009 at 12:56 pm
@mlc
I sleep 8 hours pretty much every night, I have been training a little more (and with more intensity since FGB), I was stressed for a bit recently but the low energy thing has been happening for a while. I’m not at all concerned with losing weight and my lifting has improved (not burning muscle) so I like where I am as far as body composition. I’ve been thinking that getting leaner would help improve my performance but I think I need to address energy issues first. I’m going to try some different eating patterns and see what happens. I don’t think this is serious, just something I want to work on.
November 4, 2009 at 2:39 pm
@Kimberly
I will write more in a personal FB msg to you but I thought I would share one part with everyone about paleo.
Eating paleo can mean adding a lot of fat to ones diet which can make you feel a bit more sluggish and lethargic. Think about baking and all the almond/coconut flour used. That is very high fat. If you were to go really paleo there would not be a lot of baking etc. That is a modernized/basterdized version. Paleo is eating food in its most simplest form. Therefore, what I am trying to get at is try cutting the fat back and eat basic for awhile and see if it makes a difference.
November 4, 2009 at 4:36 pm
@mlc
This can be a team effort.
Thanks so much, back to veggies and meat and whole foods. I’ll keep the food friday posts to real whole food too
November 4, 2009 at 6:57 pm
@mlc
@Kimberly
Good point! I suppose paleo man probably wasn’t baking a whole lot of muffins! Paleo doesn’t have to be high fat necessarily, even though some people fall into the trap of just eating meat and nuts all the time. You’ll just have to monitor your mood and energy levels while playing around with the ratios and timing a bit. It’s different for everyone. Personally, I feel my best on a relatively high fat diet. For me, fat is the only macro-nutrient that seems to be “neutral” for my mood and energy levels (which makes sense from a hormonal perspective). So real food it is… but please don’t fear the fat