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[QUOTE=Tim Randall;1040838]

QUESTION? Iam looking for a good fuel source for pre-workout heavy met-con?
I seem to run out of gas two soon? It is one of my goals this year to better my cardio endurance while also developing more upper body strength/ flexibility.

I am an open book (all suggestions absorbed) THANKS

[/QUOTE]

Tim - what time do you workout? Since I do mine before work (hit the gym around 0530 each morning), I don't eat before I workout. Before I go to bed, I have a glass of 2% milk with a small amount of whey protein powder (from CostCo). I find that my stomach doesn't tolerate much of anything in there when the workout is a heavy metcon.

On weekends when I workout later, I try to have something that isn't too heavy about two hours before the workout. Scrambled eggs with a little cheese and oatmeal or Hodgkins Mill Mighty Tasty Hot Cereal or fresh fruit seem to work well for me. I made the mistake of eating a spinach, parmesan and feta omelet and then going straight into the gym a few weeks ago. Big mistake; I had heartburn all day.

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[QUOTE=Tim Randall;1040838]QUESTION? Iam looking for a good fuel source for pre-workout heavy met-con?
I seem to run out of gas two soon?[/QUOTE]

It's unlikely you truly run out of fuel during a Crossfit workout, they are too short. That's analogous to hitting the wall during a marathon, around four hours into the run. That said, I workout at 6 am, and I usually have a little bit of protein (hard boiled egg or piece of leftover cold meat from night before), a little bit of fat (handful of nuts or some avocado), and a little bit of carbs (handful of baby carrots or half a piece of fruit) at about 5:30 a.m. If I had a huge meal the night before, I will sometimes skip morning food altogether.

I also drink a big glass of water usually dosed with FRS.

Then, whatever other problems I run into during the WOD, they don't involve running out of fuel.

Claw

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[QUOTE]
QUESTION? Iam looking for a good fuel source for pre-workout heavy met-con?
I seem to run out of gas two soon? It is one of my goals this year to better my cardio endurance while also developing more upper body strength/ flexibility.[/QUOTE]
I usually eat a sweet potato the meal before (lunch) and then, an hour before the workout (5 pm) I drink a coffee w/a slice of black bread w/walnut-pecan butter & honey.

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J.D. that was pretty sweet hitting 12 snatch a 135, thats way heavy!

I always try to put some fuel in before I go to the gym in the afternoon its a orange and some nuts maybe boiled eggs, on weekend mornings bacon and eggs tea or some beef and eggs, fruit

3/6
wu DUs
WOD 3 rounds 10:00 AMRAP
run 200m
15 ABmatt situps
15 green band back ext
10 pushup
rest 2:30 between each 10:00 AMRAP
1st 3 rounds 2 pushup short of 4
2nd 4 rounds
3rd 4 rounds

m/57/180

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[QUOTE]I used to do low bar squats but have been doing high bar since I hurt my shoulder. [/QUOTE]
ahhh I see. I do highbar...but thats because of the Oly lifting. Can't catch a clean or snatch with your hips back :(

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Claw - SWEET!! Congrats on the Fran PR!! And by almost 2 min!! I LOVE reading that stuff!!

Tim & Alden - Congrats on the BS Prs!!

JB - I NEED to do your WODs!!

Helen -Great job on that WOD!!

Mark- Welcome (back)!

[B]WU:[/B]
Partner warm up:
On does Inch worm extensions to push up to jump to a squat for 40 ft while the other does SLOW squats.
Hollow rock reps
PVC front squat & thruster work

[B]WOD:[/B]
"Rahoi"

12 Min AMRAP:

12 24" Box Jumps
6 95# Thrusters
6 Parallel to bar Burpees! (YAY! BURPEES!!)

4 rounds and 4 Box Jumps

[I]You know it's going to be a bad WOD when the highest score is 7 and change!! Box Jumps were my killer & I slogged through the Burpees (Yay! Burpees!!). Was 4 shy of 4 rounds with 20 seconds left & I FLEW threw them with enough time to get 4 Box Jumps. A small victory![/I]

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[QUOTE=Deb Borbone;1040902]ahhh I see. I do highbar...but thats because of the Oly lifting. Can't catch a clean or snatch with your hips back :([/QUOTE]

Deb - I tried to send you a PM with the programming info I mentioned earlier (CrossFit Strength Bias for Beginners) but got an error. Said you've exceeded your private message quota.

If the group is interested, I'll paste it into a regular post here on the Over 50 log.

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6 March
at home modified Angie
25 pull ups
40 pushups
50 situps
50 squat
time: 21,10 mins.. hard to motivate myself to go fast at home but wanted to do the work not necessarily for time. I faffed about like a silly old lady instead of being a determined old-er woman.. LOL

7 march
Deadlift
3-2-2-2-1-1-1-1-1
55-65kg PB
another tiny step towards a 100kg deadlift..

H

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3/7/2012 DB Squat Clean Thrusters and Pullups

Warmup: Row 500m, Abmat situps X 30, Pulldowns 85# X10, chin pulls 85# X10, 35# KB swings X 20, air squatsX10, low bar back squats 45#X10, PVC OH squats X10

Five rounds for time of:
25 pound Dumbbell squat clean thruster, 7 reps
10 Pull-ups
8:25

Cash out: shoulder press 75, 85, 95, 95, 95 X 5, PVC snatch

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Thanks:thanx: for all the replies as to my "fueling" question-- all good advice. I concluded I need to get back to where I was last year at this time (eating smaller portions more often) do a better job of proportioning the Protein-Carbs-and fats. Especially for my recent stepped up "strength bias". As well I think I need to (as suggested) put a little carb in the tank (along with my coffee) prior to morning workouts.

Alden-I would welcome that link to strength training for beginners!

William H- Thanks (another proof positive that CF works!)
Ditto:: on the need to match JB's work ethic on a consistent basis (like he does)
((what ever the 12.3WOD is)). You and I need to get more than 75-76 points:p:confused:

BEST OF SUCCESS TO EVERYONE ENTERED IN THE 2012 open!:pepper:::pepper: