CrossFit 42 South

Friday the 26th April 2013


12 minute AMRAP of:

6 Power cleans (heavy as possible)

12 lateral over the bar Burpees

30 double unders

*power cleans should be drop and re set so go heavy


2x 2.10 min plank hold

Rest 1min between

*Goal is UB but just make sure you hold longer then last week

Additional Work


3×5 (70-75% of max squat)

*if back starts to round at all drop the weight

How much protein should you eat?

The Active

Athletes need more protein than the average person, but perhaps not as much as most fitness enthusiasts think (or consume). A 2011 paper on optimal protein intakes for athletes concluded that 1.8 g protein/kg bodyweight (or 0.8 g protein/lb bodyweight) maximizes muscle protein synthesis (while higher amounts are good for dieting athletes interested in preserving lean mass), whereas another settled on “a diet with 12-15% of its energy as protein,” assuming “total energy intake is sufficient to cover the high expenditures caused by daily training” (which could be quite high). One study even found benefit in 2-3 g protein/kg bodyweight (0.9-1.4 g protein/lb bodyweight) for athletes, a significant increase over standard recommendations. That said, I wouldn’t be too quick to discount anecdotal evidence or “iron lore.” A significant-enough portion of the strength training community swears by 1-2 g protein/lb bodyweight that it couldn’t hurt to try if lower amounts aren’t working for you.

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Just wanted to wish Chelsea the best of luck in Sydney on her new adventures. You will be missed here at CFMSD and we look forward to you returning to visit. Take care mate410


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