This TIOT, I would like you guys to get 20-30g of good carbs 1-2hrs prior to your WOD and then within 45mins after.  Do this for three days in a  row and see if you experience any difference in your performance.  Examples: sweet potatoes, plantains, fruit, etc.  You will need to figure out the serving size of your chosen carb.  Please pair this with 20-30g of protein.  The fat from your protein source should be sufficient.  Boom, do it.

Tuesday’s WOD:

Strength:  Alternate the following.

DB Rows 5×5-8reps Very Heavy

Plyo Push Ups 5-5-8reps


EMOM x 10 min: (starts on zero, which is an even number)

Power Snatch 3 reps  Even Numbered Mins

Overhead Squat 3 reps  Odd Numbered Mins

*Compare to 5/22/14, attempt to go heavier.  Use what you learned yesterday.

Categories: CFSL BLOG


Deb · July 14, 2014 at 7:09 pm

Let’s see…that means I need to get up at 3:30 to eat for my 5am WOD…think I’ll try an IV drip

    Ruth · July 21, 2014 at 5:53 pm

    HAHA, you early morning people are a special breed. You don’t need to adhere to the simpletons nutritional needs. 😉

Stewie · July 14, 2014 at 10:48 pm


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