5 x 3 minute rounds
1. 500m Row
2. 20 Clean & jerks (135#/95#)
3. 30 Burpees
4. 50 Wall Balls (20#/14#)
5. 800m Run
For this workout you will have 3 minutes to complete the required amount of work for each “station”. If you finish the work before the 3 minutes is up, then you rest the remainder of the 3 minutes. At the end of the final round go back and finish up any remaining reps. WOD courtesy of CF Advantage.
Post rounds finished under the 3 minute cap to comments.
KCFEndurance WOD: Week 4, set 1
Aaack!! How Many Blocks Do I Eat?
Holy guacamole, you guys almost blew up Mr. Zuckerberg’s servers with all the Zone discussion on Facebook this weekend. In one respect I’m glad to see so much spirited conversation because I assume that means many of you are planning to jump into the Zone Challenge on Feb 1. So, let’s address the biggest question at hand, “How many blocks do I eat.”
Well folks, it’s really quite simple. CrossFit Journal 21 gives you a block chart based on gender and body type. Sure, there are all kinds of calculators and equations out there, but I haven’t found them to be that much more accurate that this simple chart. Now, I know what you are going to say, “Am I a small or medium female?” Don’t over think it. Give yourself an honest assessment and pick one. If you are really struggling between, “Should I do 12 or 13 blocks?”, my suggestion would be to go with 12.
Of course everybody WANTS to have 13 blocks instead of 12, but this isn’t about what you want, it’s about what you need. If you are afraid that you are going to be too hungry on 12 blocks instead of 13, I have some sorta bad news for you. You would probably be pretty hungry on 13…initially. Those first few days in the Zone ARE GOING TO BE DIFFICULT. I’m not going to sugar coat this for you (that costs too many carb blocks). Nothing worth doing is easy. So, I recommend you go with the lower block count and then reassess after a couple of weeks. If you find that you are consistently hangry and you are experiencing retro-grade performance, then maybe it’s time to add that block in. This whole thing really is an experiment with the goal being to find your optimal food intake.
Consider these points of reference:
Coach Amy = 10 blocks
Coach Brandi = 11-12 blocks
Coach Dan = 16 blocks
Coach Chris = 18-20 blocks
Coach Scott = 24 blocks
Let me leave you with one final thought, an analogy that I heard at a recent Level 1 I worked at. We have all heard the race car analogy when it comes to food. You know, you wouldn’t fuel a Formula 1 car with cheap Costco gas. That’s a good analogy but also consider this, when pit crews fuel a race car they don’t “fill ‘er up”, they put in just enough fuel to get the car to the next fueling. Overfueling the car weighs it down and it won’t perform as well. Of course underfueling has some negative effects as well, but this is rarely our problem, otherwise obesity wouldn’t be such an issue in our country. So, the next time you are sitting at the dinner table just consider that you are trying to provide yourself with enough fuel to get you through the next 3-4 hours and I think you’ll look at your portion sizes a little differently.