CGO 14.3 at FCF

CrossFit WOD for Champagne Friday 2/28

establish a heavy deadlift double in 10:00 then

Kg-Friendly CGO 14.3
as many reps as possible in 8 minutes: 
10 deadlifts, 60/35kg 
15 box jumps, 24/20″ 
15 deadlifts, 80/55kg 
15 box jumps, 24/20″ 
20 deadlifts, 100/65kg 
15 box jumps, 24/20″ 
25 deadlifts, 125/75kg
15 box jumps, 24/20″
30 deadlifts, 145/85kg
15 box jumps, 24/20″
35 deadlifts, 165/95kg

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READ: Intermittent Fasting: A Time to Eat, A Time to Fast – The Spokesman Review
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2 replies
  1. Miles Smith
    Miles Smith says:

    Interesting article! I did IF for a few weeks not long ago. The first few days was difficult dealing with hunger pangs, but after that I got used to it. I found it easier to regulate the food I ate in an 8 hour window, versus flying by the seat of my pants all day. I had a high amount of focused energy to get work down in the morning/noon hours before my fasting window. And most importantly, it became easier to turn down processed foods and snacks since “convenience eating” was out of my fasting window and I already had a meal prepared.

    That being said, it was difficult to plan around my workouts. Taking amino acid supplements before bed and before a workout helped keep up my muscle size/stamina. Still, if you’re planning on lifting during a fasting window, don’t expect to hit any PRs! I feel like IF is better for people who struggle with weight and have a less active lifestyle, but that’s just me.

    Then again, perhaps the benefits I experienced during IF was more from removing processed foods and eating more prepared, healthy meals. No crazy calorie restriction or fasting period can replace an abundance of whole foods!

    Thursday, Feb. 27
    8 hours mediocre sleep

    9 AM – green power smoothie, granola clusters with milk and berries
    HIIT
    1 PM – protein crisps
    2 PM – chicken chipotle/avocado brioche sandwich
    3 PM – black tea + cream
    CrossFit + The THICCening
    5 PM – protein shake
    6 PM – dill chicken salad, broccoli salad, mac salad
    7 PM – energy bar
    8 PM – can of Rainier
    11 PM – Beecher’s cheese snack + fruit

  2. Sarah H
    Sarah H says:

    Friday 2/28

    (7am CrossFit)
    10am protein shake
    1pm protein shake
    5pm: handful of chocolate covered blueberries on the drive to Portland
    7pm: fresh Thai spring roll, 3 chicken wings, and a Thai iced tea
    9pm: half caf iced coffee with a splash of milk to get me through the rest of the drive

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