Daily WOD – Sep 26, 2019

Betsy’s back!

Complete for time:

1000m row

Then 5 rounds of:

  • 30 Russian KBS (70/53#)
  • 2 rope climbs

Then 1000m row

Nutrition Note: Day 18/40. Sugar 401. High glycemic carbohydrates 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 and during 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, the book “Nutrient Timing: The Future of Sport Nutrition” is a wealth of information!

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This Post Has 4 Comments

  1. 5:15
    Sean G. 19:50 (62#, 10 rounds 15+1 rep scheme)
    Alex W. 🙂
    Murray 🙂
    Danielle 31:24 (split)
    Faith 27:28 (44 split)
    Jenn 🙂 Rx
    Jesse St. 24:40 (Green 15×10)
    Kelly G. 20:42 Rx
    Kehl 19:25 (20 Banded GMs, 10 burpees, 20 PK2E)
    Missy 22:00 Rx
    Ricky 🙂
    Tom G. 21:25 (35#)
    Tyler 21:37 (53#)
    Zach S. 🙂
    ———————
    6:15
    Ceil 🙂
    KtL 23:49 Rx/DC
    Craig 19:59 Rx
    Iggy 21:16 Rx
    Mike D. 🙂
    DE 18:24 Rx
    Sabrina 25:51 Rx

  2. 9:30
    Abby 19:30 (26#, rope pulls)
    Jen C. 27ish?!? (35#, One-armed rowing!)
    Marissa 23:40 (35#x1, 26#x4, 3 rope pulls)
    Liz 23:50 (35#, 1 rope climb/round)
    KtN 21:55 (1 rope climb/round)
    Pugh 18:13 Rx
    Dom 17:43 (35#, 15 KB +1)
    Steve M. 18:44 Rx
    Gisela 23:10 (35#, 15+1)

  3. 4PM
    Nik 21:36 (run, 10T2B)
    Kirsten 23:03 (row, 35# KBbent over rows)
    Shawn 20:22 (53#)
    Pat B 22:28 (53#)
    Chris 26:01 (35# goblet squat, 26# BOR)
    Jason 25:45 (run, 44#)
    Bre 🙂 (4rds RX, 1RD BOR)
    Joe 🙂 Rx
    Joey 🙂 (26#, RC half height, 750m row)
    Sillup Rx
    Bri (run, 35#, 1RD RR)
    Ana 26:54 (Run/Row, 35#, PU/Rope climbs)

  4. 5:00 pm
    Smith 🙂 Rx
    Karen 🙂 26#, 10RR
    Boelker 18;24 Rx
    Kyle E> 23:04 RCA
    Robbie 21:42 legless
    Rocco 22:44 (44/53#)
    TIm 23:54 Rx
    Fili 24:20 RcA
    Janet 19:06 (400m bag carry, 44#, pulls)
    Nikki K. 21:23
    NIck 25:43 (53#, RC/pulls)
    Sean B> 23:25 (53#)
    Blythe 24:00 (26#, pulls)
    Tracy 23:10 (26#, pulls)
    —-
    Open Gym
    TIago 19:41 (2×70, 3×44
    Dan R> 22:43 (53#)
    Betsy 19:30 (35#)
    Sigal 31:27 (62#)

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