Jen working towards a handstand pushup.
Competitors schedule for this week: Sunday on, Monday on, Tues off, Wed double (last one), Thursday on, Friday off. Saturday on, Sunday off. Only take today off if you did the wods on both Sunday and Monday.
Everyone else business as usual.
WOD
15 Dead Lift – 255#
8 ring dips
13 Dead Lift – 255#
8 ring dips
11 Dead Lift – 255#
8 ring dips
9 Dead Lift – 255#
8 ring dips
7 Dead Lift – 255#
8 ring dips
5 Dead Lift – 255#
8 ring dips
3 Dead Lift – 255#
8 ring dips
1 Dead Lift – 255#
8 ring dips
lookin good jen!
Hey everyone! Just ran 8 miles in the mountains of Aptos! going to check out Santa Cruz Central Crossfit tonight. Hopefully I can get it done!!!
Justin, what is is good protein powder for the Paleo diet?
egg white protein powder. Although I like whey and believe post workout a shake containing whey/frozen berries, and coco milk is a great way to get quality nutrients asap. You wanna take this ASAP after your finished. Sooner the better. 1 hr after that a quality whole meal.
Here are the recomendations from OPT on post fueling for female following a intense metcon type wod.
post wod fuel – female:
above 16% – 20 g prot/20 g carb
12-14% – 20 g prot/30 g carb
below 12% – 20 g prot/40g carb
For males:
post wod fuel – male:
above 12% – 30g prot/30g carb
8-12% – 30g prot/45g carb
below 8% – 30g prot/60g carb