Ode to an Oldy, Monday, July 20th

Monday’s Warmup

Dynamic joint movements (left side of board)
15 squats
3 x Light DB/KB swings (appx 25lb/10lb)
5 x SDHP with PVC pipe
1 minute of jumping rope (warm up the double under)

3 x Medium DB/KB swings (appx 35lb/25lb)
5 x SDHP with 75lb/45lb
30 seconds of jump rope

3 x DB/KB swings with 55lb/35lb
5 x SDHP with 115lb/85lb
30 seconds of double unders

Monday’s WOD, Happy 39th B-day Brett O. (6 am class)

10 rounds for time:
3 KB/DB Swings (55/35)
9 SDHP (115/85)–this is a GREAT video
39 Double Unders (or 78 singles)

POST WOD Nutrition (courtesy of OPT):

above 12% body fat – 30g prot/10g carb
8-12% body fat- 30g prot/20g carb
below 8% body fat- 30g prot/30g carb

above 16% body fat- 20 g prot/10 g carb
12-14% body fat- 20 g prot/15 g carb
below 12% body fat- 20 g prot/20 g carb

eat a balanced PFC meal 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)

Qualification for CFHR’s 2010 CrossFit Games Affiliate Team will occur in January of 2010. We will pick a team early to allow training as a team and to prepare for the high likelihood of Regional Qualifiers for Affiliate Teams. We will ask for declaration of intent to tryout in December.
As a reminder, July’s Biggest Loser WOD happens this Wednesday!!! Please do your best to do this WOD in the box on Wed. The WOD will be posted on the blog Tuesday night.
Stumbled upon this compilation. Look at the hip drive. Remarkable


Leave A Reply