WOD Tue. Jan. 8

January 7th, 2013
by:

Specialty course @ 5:30pm and 6:30pm – Advanced Snatch

Basics Skillwork: Deadlift + Box Jumps
Strength: Deadlift 1×12 @ 50%, 1×8 @ 60%, 3-3-3+
Endurance: Row 500m, 10 box jumps, 4x

WOD
Level 1/2
3 rounds for time:
20 Box Jumps 30″/24″
20 KTEs
20 Deadlift, 135/95#
20 Double-unders / 80 singles
20 Hand-release Push-ups

Basics
3 rounds for time:
20 Box Jumps 24″/20″
20 Sit-ups
20 Deadlifts 95/65#
20 Double-unders / 80 singles
20 Push-ups

Nutrition Corner

When buying food, those without packages and labels are the best, i.e. unproccessed food in its natural state. Another good question to ask is – “Was this food around as is 300 years ago?”
When you do buy food with a package and label read the ingredients list. Our goal is to minimize our sugar intake. Foods you might not even realize are sweetened (like bread, dried fruit and crackers) might be hiding added sugars. Learn to identify terms that mean added sugars on the ingredients list, including sugar, white sugar, brown sugar, cane sugar, confectioner’s sugar, corn syrup, crystallized fructose, dextrin, honey, invert sugar, maple syrup, raw sugar, beet sugar, cane sugar, corn sweeteners, evaporated cane juice, glucose-fructose, granulated fructose, high fructose corn syrup, fructose, malt, molasses, and turbinado sugar. Try to limit foods that have any of these “sugars”, especially if they are one of the first three ingredients.