Workout of the Day

TEAM WOD/Competitors WOD – 04.01.13

Ive had alot of questions lately regarding supplements such as Pre/Post WOD shakes, Omega 3’s etc. These are what I certainly recommend and advocate. Firstly I recommend that Omega 3’s (unless you know you get enough in your diet) should be your most important supplement, theres lots of different brands out there but what I take and certainly advocate are PURE PHARMAs OMEGA 3’s, information on these can be found on the video below. CrossFit Teesside stocks PURE PHARMA Omega 3’s and you can purchase a 2 month supply for £20, just see one of the coaches.

In terms of Pre-WOD, I always make sure Ive consumed some good fats atleast an hour before my WOD, an example of this would be a handful of cashews. A good Pre-WOD shake would be KRATOS, we also stock this; however different people have seen different results, it certainly perks you up before a WOD!!

In terms of POST WOD, the shake I go for is PROGENEX RECOVERY mixed with MORE MUSCLE.

 

TEAM WOD

In a 20 minute window perform the following:

  • Run 800m (400m each)
  • 100 H/R Press ups
  • Run 400m (200m each)
  • 100 Static Lunges
  • Run 800m (400m each)
  • 100 Sit ups

In remaining time AMRAP:

  • BURPEE’s 😉

COMPETITORS WOD

Please remember the Competitors WOD runs at 19:00 and is open to anybody who is competitively orientated.

Warm up

JYD

Burgerner Warm up

WOD

Take 15 minutes to establish a 1 RM Clean n Jerk

rest 5 mins

21-15-9 reps for time of:

  • Power Clean @ 42.5kg/60kg
  • Pull ups

TIME CAP – 12 minutes.

Book into a class

We are now using TeamUp for booking into classes

You can get the app from the App Store or Google Play or you can use the Booking Page page to login to TeamUp