Thurs, Apr 24th
Workout:
As Many Rounds as Possible in 20 Minutes:
40Kg Power Cleans, 10 reps
KB Swings (16Kg), 10 reps
Post rounds to comments. Compare to November 27th
Row Corrections, Ia, Greg Hammond, C2 (CFJ Preview)…[wmv][mov]
Row Corrections, Ib, Greg Hammond, C2 (CFJ Preview)…[wmv][mov]
Comments (9)
added to my list of “to do” workouts when the spine works again and ss is finished.
Had a day off today and decided to do this WOD!!
17 Rounds and 4 cleans as Rx’D…
10, and i was blowing hard for the whole 20mins.
my first time doing KB swings, although i had to use a dumbbell. They are a lot more tiring than they look!!
So….do you ever get to that point when you’ve been gone so long, you’re better off just not coming back? Anyway, I had a few minutes to look over the last few days and:
Helen–strong work on the clinking and drinking, still ranks as my worst WOD ever.
Liam–the video of Nicole doing OHS is what inspired me to try to get 30 at 45k. That way, should I ever meet her, and should there be a couple of barbells and bumper plates lying around, I won’t be too embarrassed. Of course now that she’s done 15 BW OHS, I guess I have a new goal.
Will–I echo what everyone said on the write up. We may need to start a CFI Journal. Given my chocolate croissant and muffin for breakfast, pizza for lunch, and snickers bar just for the fun of it, I guess I’m at level 1.
Why can’t I ever seem to get all of my thoughts into a single post? So Helen raises a good question on hydration. It seems that everyone-even the Paleo people push consuming copious amounts of water but I wonder how that would have worked. Wouldn’t a H/G have gorged on water when coming across a water source rather than drinking all day long–similar to the one large meal a day theory? I’ve never cared too much as there are some HUGE holes in my diet to be filled before worrying about the finer points, but that’s never stopped me from speculating.
Also as to the food log, sadly my experience with overweight folks (which is very limited–mostly to myself) is that the same forces that keep them from putting together a healthy diet also keep them from doing things like keeping food journals. I would guess a food log would work best for folks that already have the determination to do it, but just haven’t really focused on it yet.
Can someone fill me in on what the current consensus is on eating after training- what, how much, in what time window etc?
(Aside from Captain America’s on special occassions, obviously- such as when Kyle comes back from his holiday, for example)
Ruairi,
It depends largely on what type of workout you have done. If it was cardio based hydrating after is priority. If it was a strength session then it is vital you replenish your body with protein. Protein is essential for the re-generation of muscle tissue. There is no point in training like a bull and eating like a bird.
There is what’s known as a “Golden hour” you must hydrate and get adequate protein within this hour for maximum benefits. All is not lost if you don’t but no reason why you shouldn’t.
As for how much it aint set in stone. But portion size should be about the size of your hand is a good rule of thumb hope this helps!!!
Sorry didn’t take a snap of the scores from last night, will do later on. My forgetfulness was probably a result of Ruairi kicking me in the head afterwards.
A Captain’s Trip to celebrate Kyle’s glorious return? Sounds Awesome!
Ruairi – my general thoughts on post workout nutrition is to sort out your general diet first. If you look over on boards, everyone’s talking about the finder points, post workout window, etc, supplements without having a good general diet. In the words of William – they’re chasing the mice around the skirting board while ignoring the big fecking elephant in the middle of the room.
Just in case anyone thinks it was over the workout, we were sparring at the time. I don’t actually remember landing a kick to your head anyway- maybe you tagged me back right after.