Congrats to everyone who participated in the Step Up for Soldiers 5K Mud Run and Integrity’s Revenge this past weekend. Here are some of the results from the weekend.
Step Up for Soldiers 5K Mud Run
Melissa Hoff- 2nd Overall Female, 1st in her Age Group
Gene Avidano- 3rd Overall Male, 1st in his Age Group
Bill Lightener- 3rd in his Age Group
Crossfit Wilmington placed 6 of the top 30 overall times (out of 399 competitors)
Daniel/ JZ- 3rd Place Men’s Team RX
Meredith/ Charisse- 6th Place Team Womens Scaled
Nick/ Ben F.- 37th Place in men’s Team RX
We hope you had a restful weekend of fun and did all you needed to recover from last week’s training. This week promises to be full of “training stimuli”. Make up your mind right now this week will be your best in the gym (and out) ever. Attempt to use the Rx weights when possible (i.e., don’t sacrifice weight for a better time). If you’re not doing the post workout nutrition we suggest (HIGHLY SUGGEST!!!), let this week be the week you begin implementing diet changes that give the best returns. Below is a basic regimen for post workout listed from most important. Begin with one or two for better recovery or go for all and really experience how much your recovery, and therefore your next workout, improves with just a few nutritional upgrades.
- BCAAs at 20-50 grams immediately following your workout.
- Whey protien shake at 20-40 grrams within 10 minutes of your workout
- Magnesium (chelated NOT OXIDE) at 500-1000 mg with shake
- Vitamin C at 2-3 grams with shake
- Taurine at 2-3 grams with shake
- Phosphatidyl Serine at 300-500mg with shake
6 Rounds for time…
6 Deadlift (315, 185)
6 Push Press (155, 95)
9 Pull Ups
3 rounds for time…
25m Sled Push (+90/+50)
Rest 2 minutes