Skill
Handstand Push-ups
5 sets max-reps
The sets can be free-standing, against the wall, or in bands.
Upon completion of the sets, perform 3 attempts at freestanding handstands.
WOD
70 squats
60 double-unders
50 sit-ups
40 wall balls, 20#/14#
30 kettlebell swings, 70#/50#
20 ring-dips
10 pull-ups
20 ring dips
30 kettlebell swings
40 wall balls, 20#/14#
50 sit-ups
60 double-unders
70 squats
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Warren during the burpee-thon!
Today there was some discussion on how to fuel for the upcoming Battle Ready Open and Colorado Open. Here's a free article from the CrossFit Journal available on competition fueling. This has info for CrossFit competition, as well as endurance events. We like what it says about not drastically changing what you're doing now. Many of you have your nutrition dialed in. It wouldn't make sense and your body probably wouldn't like it if you bailed on what you've been doing and ate 2 pounds of pasta the night before to get your carb load! Check it out and see if this might work for you.
Below is a small taste, download it here for the whole thing: Download CFJ_Wunderle_Fueling
Pre-Competition Nutrition—CrossFitter
From an everyday perspective, fueling can remain as it is achieved in a Paleo or Zone protocol. If, however, the CrossFit athlete will be engaging in multiple WODs over the course of one, two or three days, we will want to see a larger portion of carbohydrate consumed to top off our glycogen stores. Sweet potatoes are a good choice for athletes following either a Zone or Paleo protocol. From a quantity standpoint, the athlete should look to eat approximately two additional blocks of carbohydrate during the breakfast and lunch before the first day of competition. Dinner is less relevant as complex carbohydrates will not process for about 18 hours. If a competition is multiple days, the lunch and breakfast protocols can be followed for dinner as well.
