CFP CREW @ NORWEST GAMESPLEASE NOTE; BOX WILL BE CLOSED THIS THURSDAY AFTERNOON/EVENING 9/7/09 "NO 7PM CLASS"
WOD courtesy of CF Brisbane
Pick 2 Gymnastic movements & work skills for 20min
Then
7 rounds for time:-
10 SDHP 50kg (35kg)
10 Push Press 50kg (35kg)
Post Time to Comments
My first official WOD this morning thanks Glenn :) some ring work at first that got my heart rate up rather quickly. WOD was scaled right down (SDHP 25kg - Push Press 20kg). I think time was just under 21mins when it felt like 30 ha. Heaps of stuff to work on but so many achievements and goals to smash in the near future :).
ReplyDeleteTodd,
ReplyDelete10 SDHP 40KGS
10 PUSH PRESS 40KGS
13.11.
I GOT WIPPED BY THE GIRLS IN THE RELAY. ENJOY V IT WONT HAPPEN AGAIN HE HE HE HE...
Chlo Dawg:
ReplyDeleteWelcome to the team Troy! It's all about just doing your best. Todd, I love the sneaky determination that's creeping through!
Anyone got any tips on recovery (apart from steroids, got enough facial hair as it is!). Would love to know how everyone helps their body heal.
Skills: Chins (bloody chins)
Met Con: As R'xd
Time: 12.46
Found a good way to improve form on both lifts: fatigue the crap out of your shoulders so you can't use them, then you HAVE TO rely on the power in your legs and hips.
Skills was Muscle Ups off the box, starting to feel OK......also a little big of yep those bloody chins.....and "Skinned the Cat" once, that's just for fun.
ReplyDeleteMet Con: As R'xd
Time: 12.09
Ah Toddie, all I can say is "GET USED TO IT and SUCK IT UP" hahaha.
Was great to have you on board Troy. Great work everyone today. Was great to see the girls kick some male ass tonight (2seconds) We had a GIRLS Vs BOYS WOD not posted on site. It was 3 squat cleans + 2 push-press then sprint to speed bump & back (approx 40m) as soon as reps finished & weight hits ground the second team member can start reps, & so on until 10 rounds completed. Boys had 35kg & Girls had 25kg. It came down to a sprint to the finish between Todd & Veronica. Girls 3:09, Boys 3:11
ReplyDeleteWelcome Troy, you ticked a box for me today mate by keeping your word and showing up. Just the type of Athlete we want a CFP. Sorry i missed you but will catch up with you again soon enough.
ReplyDeleteRecovery- It is hard to go past a protein shake within the first hour after a workout. This is the time when your muscles are starting to repair themselves. You should also be aiming for a minimum of 1gram protein per 1kg of bodyweight so if you weigh 55kg you want a minimum of 55gram of protein in your diet but for athletes like yourself Chloe you should aim for 1.5-2grams per kg. If you fill out a couple of days food log and drop it off to myself or head coach we can have a look at it for you.
Anth:
ReplyDelete10 SDHP 30KGS
10 PUSH PRESS Rnd 1-4(30KGS), Rnd 5-7 (20KGS)
11:57
Matt:
10 SDHP 40KGS
10 PUSH PRESS 40KGS
10:39
Good night last night guys, awesome atmosphere with a few in the box...
Thanks again shall see you all around to punch out a WOD soon.
ReplyDeleteChlo Dawg, Protein for sure. I will link you to a few good sites. There are plenty of different blends out there.
Whey protein is a faster release where casein is a slow release. So you want the faster release so your body can absorb it straight after a workout.
I have been using many standard and some mixed (mixing Whey Isolate and other blends), at the moment I am using Max's Hydroxyphase. For you you might want to try just a normal WPI like this
http://www.maxs.com.au/index.php?sectionID=1611&pageID=1825
for cheaper in the long run alternatives I would go something like this
http://proteindirect.com.au/products_nz_wpi.html
Plain as anything but can be mixed with anything you wish for in a blender, or the flavour sachets they sell can be added in.
Oh another thing is a nice big feast of natural foods lean meat veges etc, lots of chilled water, a long hot spa bath and then lots of sleep.
Might see you all for a morning session tomorrow after work if I have a good night at work.