Complete 3 rounds, each for time of:
- 15 Box jumps (24/20″)
- 30 Russian KB swings (70/53#)
- 400m Run
Rest 3 minutes between rounds.
Nutrition Notes: Day 21/40. Sugar 401. High glycemic carbs aren’t always bad. They can actually be beneficial for an athlete, when timed just before/during an intense workout. The resulting insulin spike will increase blood flow and the uptake of glucose into your muscles, and help with muscle repair, while suppressing the release of cortisol (a negative “stress” hormone). For athletes whose primary goal is muscle gain or rapid recovery, consuming 30-50 grams of high-glycemic carbs before the workout may help you reach your goals. You should also eat plenty of low-glycemic carbohydrates throughout your day, especially in the couple hours before your WOD, to ensure adequate glycogen stores. If you’d like to understand more, reading the book “Nutrient Timing: The Future of Sport Nutrition” is a wealth of information!
