WOD 3/2/17

PRE CLASS

3 Rounds
200m Jog
10 Burpees

OLYMPIC WEIGHTLIFTING

Clean & Jerk Practice
– 1 Power Clean
– 1 Clean + 2 Jerks

METCON

500m Row, then:

21-15-9-6
KB Swings (55/35)
Burpees

Then, 400m Run

ADVANCED

500m Row, then:

21-15-9-6
KB Swings (70/55)
Burpees

Then, 400m Run

POST CLASS

120 Hip Drop Side Planks


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The importance of eating properly while doing CrossFit cannot be overstated. Many people erroneously believe that because they work out hard several days a week doing CrossFit or other high intensity training, they can eat whatever they want. That’s far from the truth. Diet makes up about 70% of your success in a high-intensity training environment, or any other  strength and conditioning program. Low-fat or no fat diets don’t work, in fact they make you gain weight. Properly balancing your macro nutrients and eating at the right times will make all the difference in the world. Taking a quality protein supplement immediately after your work out along with some carbohydrates, and then eating balanced meals throughout the rest of the day is the key to success in athleticism and body composition changes. Preparing your food ahead of time will make your life a lot easier and simplify the process of eating cleanly and properly. You train in a high-performance environment and so you need to remember that you can’t make a Ferrari go fast by pissing in the gas tank!

Supplements – See our selection at CFC for pre/post workout options!
Pre-made meals – See our own Idean Farid at http://www.kabobfit.com and order up!!
Dietary Consultation – Contact Crazy Ivan or the AlleyCat (have 2 weeks of food journal completed prior)
More Diet Info – Go to Vimeo.com and search “CrossFit Centurion” for diet videos!


Mobility Class

Sorry to be the bearer of bad news, but Mobility Class for 3/2 is cancelled due to unforeseen circumstances. Regular classes will be running as usual with Matt and Steve. Sorry for the change!