WOD:
The Chief’s Snatch
Max reps in 3 minutes
3 Power snatch (135#/95#)
6 Hand release push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles. Post number of completed rounds for each cycle to comments.
We’re Washingtonians, we don’t let a little rain keep us from a good run, right, Toni?
Prepping For “My First Throwdown”
It’s Throwdown week folks. Are you getting excited? You should be. Are you getting nervous? You shouldn’t be. Just look at it as another day in the box doing the stuff you love to do. Having said that, there are some things you can do this week to ensure that you are in tip-top shape come Saturday.
1. Get plenty of rest – Might not be a bad idea to forego your usual training routine this week. Coming in 5 times plus hitting Oly and Power Hour may not be the best way to prepare for Saturday. You can and certainly should come in and do some training, but don’t try to blast yourself this week. You can not gain any extra fitness just a few days before the comp. Use this week to stay active and really focus on skills and technique.
2. Go to bed early – This is obviously related to number 1. Get plenty of sleep this week. There is a good chance that you may miss out on a few winks on Friday night, so make sure you are well rested the rest of the week.
3. Eat well – This doesn’t mean eat a lot, it means eat quality food. I’m a big believer in GIGO – Garbage In, Garbage Out. If you pack in crappy food this week don’t be surprised if you have a crappy performance. You can reference the Formula 1 race car analogy from yesterday.
4. Drink water, drink water - Just a 3% dip in hydration status can result in a dip in performance. Most of us walk around a bit dehydrated to begin with. Do yourself a favor and drink several big glasses of water throughout the day. Heck, that’s a great recommendation even when it’s not Throwdown week.
5. Have fun – Try not to take this too seriously. I don’t want you getting so worked up this week that it interferes with your ability to function inside and outside the box. On that extra rest day you are taking this week, go see a movie. Do a bit of shopping or play a board game with the family. Relax, unwind, the clear mind will come in handy come game time.
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Love my mom and super proud of her. Go Toni!
Toni, you’re gorgeous!!!!
4 + 1, 3 + 1, 3 + 1, 3, and 3 + 1. I only did the +1 because Derek was doing it. I really just wanted to rest with 10 seconds left. This WOD absolutely killed me. I loved it!! If I keep doing WOD’s like this I’m going to conquer the world before too long..
Thanks Dan! That’s what I was wondering about. Now I need to figure out how to get some sleep!
Actually, Tim, the Paleo Bites Sale is benefitting Survive & Thrive, but I like where your head is at.
Tracie – Since the Throwdown is only 3 hours or so, I don’t think that Post-WOD nutrition is going to be a huge deal. My suggestion is to eat a good late breakfast/early lunch, probably no later than 10:30. Immediately after your 1st workout you can do a protein shake and maybe part of a banana. I honestly don’t think that you will need to fuel much between WODs 2 and 3. The bigger deal will be making sure you get in some quality food after the whole thing is said and done. and yes, there is a Paleo Bites sale, so you can pack up some yummy, healthy treats to nibble on and kick start your recovery.
Since there is a paleo bites sale I suggest something good to help fishline house but that’s just my recommendation Tracie!
Tracie, surely they will be providing us with food. ROFL!
Doubt I’ll be getting much sleep but the rest of that seems doable. What do you suggest we bring to eat Saturday?