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Let’s all do our part to try and keep everyone healthy.
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Now that everyone is heading back into the gym trying to get back into a routine, you might be wondering what you kind of fuel you should have before your workout. While a lot of it comes down to experimenting to find out what work for you and what you feel good on, this little article from CrossFit Invictus has some useful tips that might help you out.
Pre-Workout Carbs Aren’t for Everyone but Are They for YOU?
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 Ascending 1 - 10 Tire Flips 2 - 20 Kneeling Half Moon Corona WOD: Rotate through movements each round 1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1 Pullups or Tuck Jumps 2,4,6,8,10,12,14,16,18,20,18,16,14,12,10,8,6,2 Pushups 3,6,9,12,15,18,21,24,27,30,27,24,21,18,15,12,9,6,3 Situps  Alpine 6 Rounds 90 seconds Ladder Icky Shuffle forward and backward every square counts 3 minute rest Corona WOD: 20 minutes Run 2K in the remaining time max Burpees the burpees are your score  More useful ingredient information this week! Learn about the different types of coconut products and the best ways to use them. In this article from Cook's Country Magazine.
 Incredible Hulk
AMRAP in 20 minutes 5 Deadlift (115/75 lb) 5 Hang Power Clean (115/75 lb) 5 Front Squat (115/75 lb) 5 Push Press (115/75 lb) 5 Back Squat (115/75 lb) Anon Women: 7+5 Anon Men: 6+5 Compare to 9/28/19 Corona WOD: 21 - 15 - 9 Kneeling Half Moon (use a milk jug or heavier) Russian Twist (use a milk jug or heavier) Alligator Roll (you have to switch directions every rep, it is not a barrel roll) A new study from Singapore found that intermittent fasting increases neurogenesis. Descend / Ascend 10 - 1 Turkish Get-up @ 50% max 1 - 10 Handstand Pushup Corona WOD: 100 pull ups or burpees Every time you stop moving 1 min max Pushups 1 min max Situps  5/17
Descend / Ascend 10 - 1 Turkish Get-up @ 50% max 1 - 10 Handstand Pushup 5/18 Incredible Hulk AMRAP in 20 minutes 5 Deadlift (115/75 lb) 5 Hang Power Clean (115/75 lb) 5 Front Squat (115/75 lb) 5 Push Press (115/75 lb) 5 Back Squat (115/75 lb) Anon Women: 7+5 Anon Men: 6+5 Compare to 9/28/19 5/19 Alpine 6 Rounds 90 seconds Ladder Icky Shuffle forward and backward every square counts 3 minute rest 5/20 Ascending 1 - 10 Tire Flips 2 - 20 Kneeling Half Moon 5/21 Nukes AMRAP in 30 minute From 0:00-8:00 1 mile Run Max Deadlifts (315/205 lb) From 8:00-18:00 1 mile Run Max Power Cleans (225/155 lb) From 18:00-30:00 1 mile Run Max Overhead Squats (135/95 lb) Perform all sections with a running clock (no rest between sections). Use a single barbell. Athlete must change weights. Take the overhead squats from the ground. Score is total reps from each of the three barbell movements. 5/22 7 - 5 - 3 Wave Back Squat @ 55% max 21 - 15 - 9 Plank Plate Slide (2 count go heavy) 5/23 Annie 50, 40, 30, 20, 10 Double Unders Situps Men's: 4:58m Dan P Women's: 5:40 anonymous Compare to 5/6/2018  U.S. Army Spc. Christopher D. Horton, of Collinsville, Oklahoma, died Sept. 9, 2011, in Zurmat District, Afghanistan, of wounds sustained when enemy forces attacked his unit with small-arms fire. The 26-year-old was assigned to 1st Battalion, 279 Infantry Regiment, 45th Infantry Brigade Combat Team, Oklahoma National Guard. Horton is survived by his wife, Jane; parents David and Cherie; brother, Nicholas; sister, Tenley; and many other friends and family. Learn more about the Heroes 4 Horton fundraising event.  Horton
9 rounds for time with a partner of: 9 Bar Muscle up 11 Clean and Jerk, 155 lb. 50-yard Buddy Carries Share the work with your partner however you choose with only one person working at a time. If you can't find a partner, perform 5 reps of each exercise per round and find a heavy sandbag to carry. Scores uncontested Corona WOD: Death By 30 ft Farmer Walks (pick one heavy object, switch hands when you switch directions) 1 walk in the first minute 2 walks on the second minute 3 walks on the third minute continue adding 30 ft each round until you cannot get all of the given feet done in the given minute   However, whiskey is definitely in the top 3.
Thank you for all the support! -C-  Tabata 8 Rounds 20 seconds max Hip Bridge Extensions 10 second rest 20 seconds max Evil Wheel 10 second rest 20 seconds max Alligator Roll 10 second rest Corona WOD: Run 200M 10 Air Squats 10 Lunge each side Run 200M 12 Air Squats 12 Lunge each side Run 200M 14 Air Squats 14 Lunge each side Run 200M 16 Air Squats 16 Lunge each side Run 200M 18 Air Squats 18 Lunge each side Run 200M 20 Air Squats 20 Lunge each side |