Tag Archives: WOD
Hotel California WOD
CrossFit
Warm-Up / Skills
Kipping Handstand Push-up
Metcon
20 Minute AMRAP
200m Run
5 Squats cleans (135/95)
10 Pull Ups
15 Box Jumps (24″/20″)
Result Type: AMRAP
Male Rx: 0 lbs
Female Rx: 0 lbs
Saturday – 4/6/2013
CrossFit
“Hansen “
5 round:
30 Kettlebell Swings 70 lbs
30 Burpees
30 GHD Sit-ups
Post total time.
Result Type: Time
Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).
Post-Workout Fueling
By: Robin Amylon
Do you always feel really sore the day after a workout? Sluggish? Low on energy? Have a hard time performing well in your next workout? If your answer to these questions is “yes” then you are probably not refueling properly after your workouts. Last week we talked about the importance of fueling your body before you train. It is just as important to properly refuel your body after you train. During a strenuous workout, such as the WODs we do almost every day, your body’s glycogen stores get significantly used up. It is extremely important to properly replenish them to help you to recover from these intense workouts and set you up with the energy you’ll need for your next session. Your pre-workout meal will give you an energy boost but it does not replenish your glycogen stores. It’s your post-workout meal that really restores your energy tank but only when the right foods are consumed at the right time. You have an extremely narrow window to completely refill your glycogen stores. If you miss this opportunity it can greatly affect your next workout. The food choices you make as well as the timing of your post-workout snack or meal can make a huge impact on your performance.
The two main goals for athletes training on a regular basis are muscle recovery and energy repletion. The ability to repeatedly sustain high-level performance day after day is limited by how well your glycogen stores are recovered and muscle tissues are repaired. These should be your goals after every workout so you can continue to perform your best every day. So how can we achieve these goals? In order to fully replenish your glycogen stores you should consume moderate to high glycemic load carbohydrates within 30-45 minutes immediately after your workout. This is the only time that your body is most receptive to macronutrient uptake. It has been shown that the rebuilding of your muscle’s glycogen stores is 2-3 times faster immediately after exercise as it is a few hours later. After a high intensity training session there is an increase in the muscle cell’s permeability to glucose, an increase in glycogen synthesis activity, and an increase in the muscle’s sensitivity to insulin. Insulin is responsible for transporting glucose and amino acids (the building blocks of protein) into cells and initiating glycogen and protein synthesis. Insulin also reduces muscle protein breakdown. Delaying carbohydrate intake for too long after your workout will reduce muscle glycogen re-synthesis and minimize your ability to restore your energy tank to its full capacity. You may only restore it halfway which will become problematic for the next day’s workout. If you continue to inadequately refuel throughout the course of the week, you could be running on fumes by the end of it. You will most likely feel more sore, and fatigued than usual. Just by eating at the right time you can completely avoid this problem.
Saturday – 2/23/2013
“Hansen “
5 round:
30 Kettlebell Swings 70 lbs
30 Burpees
30 GHD Sit-ups
Post total time.
Result Type: Time
Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).
Fittest in the Fifth
Congratulations to all of those that competed in yesterday’s inbox competition! It was an inspiring day of PR’s and extraordinary performances.
After the final WOD with the top 4 athletes, the results were as follows:
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MEN’S RX WOMEN’S RX 1st
Go Green 1st
Alyssa Young 2nd
Chris Amrod 2nd
Ryan McCarthy 3rd
Vinnie Iliano 3rd
Courtney James 4th
Carl Amorosino 4th
Jenny Alvarez
The top Scaled athletes were:
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MEN’S Scaled WOMEN’S Scaled 1st
Chris Torres 1st
Ellen Gerlach 2nd
Dan Burke 2nd
Anna Lee 3rd
Noel Scruggs 3rd
Gina Feliciano 
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MEN’S Scaled WOMEN’S Scaled 1st
Chris Torres 1st
Ellen Gerlach 2nd
Dan Burke 2nd
Anna Lee 3rd
Noel Scruggs 3rd
Gina Feliciano
