Info from CrossFit Penrith:
9am-12pm 1st WOD, 12 heats of 8 athletes
12pm-3pm 2nd WOD 12 heats of 8 athletes
3pm-3.30pm Totalling of the Rankings, We will be using a ranking system to determine the order of the athletes.
3.30pm-4pm 3rd WOD. The 3rd workout will be a shootout for the top 5 places and to determine the “TOP DOG”
4pm-5pm Presentation
Get organised with your nutrition fuelling strategies and recovery plans.
Looks like 2-3hrs b/t WODs (but you never know) so i’d suggest (depending actual workouts) a small post WOD snack that you usually have pwo. Eat enough to tie you over b/t WODs but go into each event with an empty stomach to maximise your out put. If you need to nibble on something b/t events look to nut butters, water, easily digested protein and low fibre fruit or root vegetables..don’t overdo the carbohydrates; Keep your hormones in check!
After each WOD it is essential that you do the following;
1.Get the lactate out of your system -go for a walk and or light jog
2. Eat your pwo nutriton
3. Hydrate
4. Restore range of motion with a foam roller or trigger point balls and debrief with someone, share your war stories and begin focusing on the next event
5. Rest up, keep joint range of motion and support your fellow CrossFitters. Be careful not to over do the excitement. Save your adrenaline for your next event!
Start your warm up for each event 20min before the WOD, be at marshalling areas on time and throw yourself into the storm. Have a cool head, focus on what you need to do to fight your way out of the storm. Remember smooth is fast!!
Saturday 5th December is a Rest day.
Rosko
Saturday 5th December is a Rest day.










