

Nutrition For CrossFit - Eat what you want? The truth about carbs?
Eat What You Want: Your Macros and the Truth About Carbs Written by Devin Harper from : http://breakingmuscle.com/nutrition/eat-what-you-want-your-macros-and-the-truth-about-carbs IIFYM (If It Fits Your Macros) has been a hot-button item on the nutrition and bodybuilding scene for quite some time now. This approach means you can eat any foods you like, as long as it fits in your daily caloric budget and your daily macronutrient split (protein, carbohydrates, and fat). The gis


Friday, 29th of July 2016
Warm up - Diane 21 - 15 - 9 Deadlift (225lb/155lb) Handstand push ups


Thursday, 28th of July 2016
Warm up - A) 5 x 5 Clean & Jerk B) Time cap 40 minutes - With a team of 2/3 complete 5k row Then AMRAP 12 x Thrusters 12 x Bar over burpees


Wednesday, 27th of July 2016
Warm up - A) 5 x 3 Front Squats B) EMOM 30 minutes 1 - 25 Air squats 2 - 25 KB swings 3 - 25 sit ups Scale numbers as needed for 45 seconds of work


Tuesday, 26th of July 2016
Murph!!


Monday, 25th of July 2016
Warm up - A) 1 rep max overhead press A1) 10 minutes EMOM 1 heavy rep B) Hang Snatch 5 x 5 C) AMRAP 6 minutes x 2 - 2 minutes rest between sets 10 x Box jumps 10 x Press ups


Benefits of Epsom Salts for CrossFit Recovery
Evening guys and gals! Its Sunday, R&R ( Rest and recovery ) day! But do you know how to recover effectively for the new week of training! Firstly let me just say, I also feel pretty beat up after a tough week! Especially the legs! So hence the need for this post to hopefully help you guys. Active recovery : Get outside! Go for a walk, see new things, get moving, get some vitamin D! It does not mean go and run a marathon or a best effort row! It means very light exercise such


Friday, 22nd of July 2016
Continuing with our benchmark WODS - CINDY AMRAP - 20 minutes 5 x Pull ups 10 x Press ups 15 x Air squats


Thursday, 21st of July 2016
Warm up - Coaches choice A) 5 x 5 Back squat A1) 1 x 20 @ 50% 1 RM B) 21 - 15 - 9 Sit ups Thrusters 60kg/40kg


Wednesday, 20th of July 2016
Warm up - Snatch practice A) 5 x 3 Snatch - Power or Full - Touch and go B) 25 minute time cap 800m run 12 x squat snatch 40kg/30kg 3 rounds Remaining time - Max Burpees