😆📣The Open is coming! 😆📣The Open is coming! #Repost @laurieking_in3 ・・・ Tag your kids, tag your wife, tag your husbandddd cuz we teaching errbody out here how to crush the CrossFit Open🙌🏼 ________ Here’s the quick and dirty: Glycogen stores takes 24-36 hours to replenish • This means that we’re always running off the fuel of what we ate the day BEFORE, not necessarily on the day OF (although day of certainly matters too ). • Step One in (preparation for greatness ) - Let your coach know ASAP if you plan to repeat the workout or “one and done” (yassss, slay & leave it all out there! ) • Step Two - Plan out a “refeed day” (aka higher carb day ). If you don’t track macros, you’ll simply eat more carbs than usual🍞🍚 • If you DO track macros, this might be something like 80-100c more than your usual (or perhaps 40-50c if macro goals are on the lower end and aesthetics are a concern ) • Step 3 - Try to eat according to your normal food routine (no NEW foods, ain’t nobody trying to die harder during their burpees ). • Consider keeping FIBER and FAT LOW so digestion doesn’t get funky. Proteins & carbs, carbs & proteinnn • Step 4 - Crush your workout and chug a shake immediately after. Ideally this would be one scoop protein + 1-3 scoops highly branched cyclic dextrin (or some other carb powder ) • Then go celebrate your AWESOME performance with a high quality meal full of ample carbs and protein with friends👯♀️ • Step 5 - If repeating the workout, you will hit ANOTHER refeed (aka high carb day ) AGAIN the day before the repeat🍞🍚 • For most people, this means refeed THURSDAY, perform Friday. Refeed Sunday, Repeat Monday. • (Haven’t tagged your friends in the comments yet? You should probably tag your friends😉 ) . Happy Open season friends!
Yesterday I was a third wheel. A tiny third wheel. Kind of like those tiny wheels that swivel back and forth and are so little they don’t have much effect on the direction of the object. Bc... they’re just that tiny. A wodapalooza master and a newb. They both are huge and probably 3 times my size. Threw their weight around like it was a pillow. Only thing I could do was move as fast as I could. Those rope climbs. I never climbed so many, consecutively, so quickly before. Aaagh. I died. Poor Charlie and Alex tho. We all squatted at the same rack 😂😂. ✨ ✨ ✨ #notmynormalworkout #idied #crossfit #wwpf #shouldpartnerwithamastermoreoften #cfwc
Our youth weightlifters warming up before training today! Our youth class is a great way to improve sports performance and have fun. Message us to learn how to join!
Congratulations Meredith on joining the 100lbs Snatch club!! #Repost @mcberg04 with @get_repost ・・・ Finally got my PR snatch at 103 # this weekend!!! May not have been my strongest of all my lifts, but my form is getting better and I’m so much more confident! Thanks to @wclifting for making me a better lifter!💪🏼🏋🏽♀️ #crossfit #girlswholift #olympiclifting #strong #snatch #100lbsnatch
“Everything that is sleeping in you-wake it up.” • #WeOnlyHaveToday #IfYouFeelSomethingSayIt #ControlWhatYouCanControl #IgnoreEverythingElse #TryingToGetMyMindRight #BeBetter #SpeakBetter #LiveBetter #LiveYourBestLife2k18 #Here #Trying #Time #Today #EmbraceThis #TheGiftOfYet #BeMoreHuman #PerfectNever #StartTraining #TrainHarder #RoadToFit #Fitness #FitnessMotivation #FitFam #FitGirls #FitWomen #GirlsWhoCrossFit #GirlsWhoLift #LongLiveTheLegacy #EntitledToNothing #SugarKills
This was the middle of our 1st WOD yesterday at the New Year Novice and Intermediate Competition! Partner DT for 12:00 min with partner kettlebell holds. This brought us to 1st place but we finished 4th overall out of 24 teams! I couldn’t be more proud of my partner, my swole-sista-in-law! @mommymakingachange