Today’s WOD:
Power Clean
Work up to a heavy double, then 5×2 @ 90% of that double.
then
3 Rounds:
50 Double Unders
25 Push-Ups
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Today’s WOD:
5x500M Rows with 2 minute recoveries between efforts
For those of you who are PNC 2ing, I want you to be aware of some things. When you switch off of a high carb diet, it takes your body at least a week and a half (really, this is closer to two weeks) to adjust to the new ratio of macronutrients. For us, this typically this means shifting to using fat as a primary energy source. This is not an overnight process; don’t expect it to be. Stay strong and grind it out. We’ll be posting more recipes and meal ideas to help you guys, but let those creative juices flow with your cooking!
I stumbled on this site on Tuesday and this link is a great start to setting yourself up to be successful in a paleo kitchen. Maybe your weekend homework should be to get some of these items.
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Today’s WOD:
Press
MEx5
then
AMRAP 9:
2 Handstand Push-Ups
10 Squats
12 Sit-Ups
Welcome to September.
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Today’s WOD:
Grace
30 Clean & Jerks (135#/95#)
Last completed on 12/01/09.
This workout is better described as 30 ground to overheads with the bar going through the rack position. One of my faves.
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Today’s WOD:
800M Run
70 Push-Ups
60 Box Jumps
50 Pull-Ups
40 Wall Balls
30 Burpees
20 Sandbag Get Ups
10 Sumo Deadlift High Pulls
For those of you participating in PNC 2, welcome to nutrition town. I won’t lie to you, you’ve got a couple of tough weeks ahead of you, but if you make it through the initial wall, you’ll be better for it. For those of you that are apprehensive (stealing from John), it’s 8 freaking weeks of your life. Suck it up. We’ll be posting recipes and encouraging words along the way, but take advantage of your greatest asset: all those great people in our community participating in PNC 2 with you. Get active on the message board and post things that are working for you and things that aren’t. Be like a hive mind.
Today’s WOD is the benchmark for our challenge, so don’t sandbag it. We expect maximum output today (and every day). If we suspect that you are sandbagging your workout, you will forfeit your money and be removed from the challenge.
See you out there, nutritionistas!
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