CrossFit East River – WOD Glycemic index for 60+ foods. Harvard Medical School. https://www.health.harvard.edu/diseases-and-conditions/glycemic-index-and-glycemic-load-for-100-foods Weightlifting 1: Back Squat (5×5 (65-80% w/ perfect reps)) Metcon 2: Metcon (AMRAP – Reps) 16 Rounds of 0:45 ON / 0:15 OFF Deadlifts 225/155 Box Jumps 24/20 Rower/Bike for cals…
CrossFit East River – WOD “Picking the Perfect Protein” The Box Mag. https://www.theboxmag.com/box-nutrition/picking-the-perfect-protein-9640 Metcon 1: Hansen (Time) 5 Rounds for time: 30 Kettlebell Swings, 70# 30 Burpees 30 GHD Sit-upsIn honor of Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan.To learn…
CrossFit East River – WOD Weightlifting 1: Front Squat (5×5 @ 55-70% – Did we mention PERFECT reps? ) Metcon 2: Metcon (AMRAP – Reps) 24 tabata rounds Rotating each round between 1) Push Press 135/95 2) Burpees over the bar 3) V-ups from a…
CrossFit East River – WOD When to eat protein? https://www.boxrox.com/recovery-bcaas-protein-nutrition/ Metcon 1: Metcon (Time) 5 RFT: Row 250m Hold Ring Support for total 25s 15 Overhead Squats 75/55 Hold L-Hang for total 25s
CrossFit East River – WOD How do I get enough protein? https://www.health.harvard.edu/healthy-eating/do-you-eat-enough-protein Plant based protein powders for vegan athletes: https://www.womenshealthmag.com/food/g17047056/best-vegan-protein-powders/ Metcon 1: Metcon (Time) With a partner for time: 40 Strict Presses 45/35 40 T2B 200 Double Unders 30 Push Presses 30 K2E 150 Double…
CrossFit East River – WOD “How Much Protein Do I Need? ” https://healthyeater.com/flexible-dieting-calculator Male 5′ 10″/185lbs = 185gs Female 5’6″/135lbs = 135gs ARE YOU GETTING ENOUGH PROTEIN? Metcon 1: Metcon (AMRAP – Rounds and Reps) AMRAP 12 14 Air Squats 7 Hang Squat Cleans 155/105…
CrossFit East River – WOD Metcon 1: “Bergeron Beep Test” (AMRAP – Rounds and Reps) EMOM for as long as possible: 7 Thrusters, 75/55 7 Pull ups 7 BurpeesEveryone gets some fun, fun.
CrossFit East River – WOD “Study: Americans getting more exercise but increasingly obese” The Hill. http://thehill.com/policy/healthcare/378478-study-americans-getting-more-exercise-but-increasingly-obese Weightlifting 1: Snatch (2 reps E90 for 12 min. Post lightest weight used.) Metcon 2: Metcon (Time) 4 Rounds For Time: 10 Box Jumps 30/24 15 Situps 10/10 KB…
CrossFit East River – WOD Gymnastics 1: Gymnastics EMOM 3 (Kip/Tripod/Pistols) (No Measure) 12m EMOM a) 10 kips / 15 kips / 10 7-kips b) hold tripod 45s / 6 tripod straddle to headstand / 6 tripod pike to headstand c) 12 alternate leg candlesticks…
