Wednesday, 14 July, 2010

Posted by Mandee on July 13, 2010   |   23 Comments

5 Rounds for total reps of:
Max rep bench press (Men bodyweight, Women 2/3 bodyweight)
Max rep pull-ups

Post bench press weight and total reps.
Immediately go from bench press to pull ups with no rest.
Rest up to 3-5 minutes between rounds.
Speed and center of Gravity

Snake Oil in Your Snacks” by Matthew Herper and Rebecca Ruiz, Forbes.

Question of the day:

Post workout nutrition: What do you find to be the best “after-wod” snack or meal for recovery, and well, just being able to get it down?

23 responses to “Wednesday, 14 July, 2010”

  1. tracey says:

    great picture! 100% effort

  2. Daniel says:

    Smoothie made with half and half, fruit and protein powder. Fast digesting, loaded with carbs, fats, and protein. The best post WOD food!

  3. Daniel says:

    Good article on speed and center of gravity

  4. Jake Naumcheff says:

    Great job to all the morning classes. Everyone worked hard and kept the intensity high.

    Having the opportunity to wake up every morning to individuals who are willing to work hard and give it their all is truly a blessing. Can’t wait to see some of the scores everyone puts up today!!

  5. Robert S. says:

    Used 165# (5# over BW)


  6. Tye says:

    Used 145#, 25# under bodyweight


  7. Craig Herr says:

    77 / 70 = 147
    135lb bench still nursing a sore shoulder. First pull ups or benching in 4 months.

    Jake, I know you are only 21 but you have come along way in a short period of time. I think you are getting better each week as a trainer!

  8. klowe says:

    195# – 167
    more pullups this time but had no gas for bench. Thinking yesterday’s WOD had something to do with that.

    Thank you Tracey for the spot and motivation. Great warm-up and coaching session by Jake. Coaches like a seasoned pro.

  9. klowe says:

    Post WOD meal. Egg whites and Laura bars. (I guess I need to add some fat).

  10. Larry Lowe says:

    Rest day for me. Post WOD breakfast meal – 3 oz of pork or chicken, Greek Yogurt, Apple

  11. Robert S. says:

    PWO nutrition:

    Short answer: Sweet potatoes and a hunk of animal.

    Long answer: I used to eat my regulat P/F/C meal after a wod, but I have recently started doing the post wod P/C with a balanced meal about 90 minutes later.

    If you have trouble getting whole food down and want something paleo mix coconut water (measure it to whatever your CHO needs are) some egg whites (you can do egg protein powder if you can’t bring yourself to drink egg whites) a little coconut milk, and a splash of vanilla extract. If you don’t mind milk you can use whey powder.

    For folks that are trying a low carb/ketogenic diet you can make a PWO shake of coconut milk, chocolate whey powder, and a splash of espresso. Boom mocha protein.

  12. Jason Terry says:

    I did Russell’s body weight for the workout – 115# 35x PU 55X = 90 reps. feel horrible now and if i weren’t so tired, i’d throw up. salmon salad with strawberries and a glass of pinot noir for meal after WOD (when i get the strength to get out of the shower and eat.) wife and kids are gone, so daddy can be LAZY!!

    Good to see some of my old friends again πŸ™‚ and yes that includes you Russell…

  13. Ron Wood says:

    Rx’d 36@205# and 68 PUs = 114. Ditto Craig on Jake

  14. Penelope says:

    101 = 44@65# (10 less than Rx) + 57 PUs (15 unbroken KPUs 1st round)

  15. Justin says:

    66/103=169 @ 175
    2 more on bench than last time, but 5 less pullups

  16. Kerri says:

    46/15=61 at 95#
    Hands trashed from Monday-hurt to even grab onto the bar during bench press, so, pull-ups were pretty much a lost cause!!

    Glad for a Rest Day, and patiently awaiting my quality time with FGB!!!!

  17. Barry S says:

    wound up being mostly an extra rest day…hamstrings still tight & right hip as well. went through the warm up, then cheered everyone else through 100 kb swings!