WOD Thursday December 17/09


WOD

Overhead walking lunge (45#/25#)
Pull ups
Sit ups

21-18-15-12-9-6-3

14 comments:

Dawson said...

Post WOD fuel WOMEN:

Above 16% - 30g PRO; 20g CHO
12-16% - 30g PRO; 30g CHO
Below 12% - 30g PRO; 40g CHO

Post WOD fuel MEN:

Above 12% - 40g PRO; 20g CHO
8 - 12% - 40g PRO; 35g CHO
Below 8% - 40g PRO; 50g CHO

Eat a balanced PRO, CHO, FAT meal approx 1 hour after the post-WOD meal.

(PRO - protein; CHO - carbohydrate)

Anonymous said...

These pro cho fuel lists are bringing the blog down dude!

Dawson said...

Anonymous... There is a lot of space below the PWO options to post stuff. Plus it is there as a guide to assist our athletes to optimize the 30 minutes post-workout to consume and utilize essential nutrients to speed recovery and improve performance.

Here is a little something...

What do you say when someone by you sneezes?

Andrew said...

Here is my take on it ... anonymous , fuck off. Very simple. If you don't like the fact that Dawson is taking time out of his day to help others out don't read the blog.

Linds said...

Bless You Dawson

Dawson said...

I heard a great one the other day. "What do you think you're doing. Stop spreading germs!"

Sandra said...

We are very fortunate at CrossFit Kingston to have different disciplines studied/practiced among the members; nutrition, massage therapy, medical and alternative wellness (just to name a few)
And of course it goes without saying Andrew's expertise!!
I appreciate and thank those who graciously share of their time and knowledge.

Thanks Dawson for taking the time to calculate the different Post nutritional fuel for each WOD.

pdubbu aka P.W. said...

Holy, things are getting heated up on here...why don't you come to my support like this Andrew ;-)

El said...

I have to say I appreciate the time Dawson takes to post this info for us as well...and like Andrew says, if you don't like it, don't read it, don't do it...but don't comment. If you want to discuss Post WO nutrition, have the balls to leave your name and justify your opinion with some facts. JMHO

Dawson said...

Perry... Because you're "different" and still floating around a closet. Emphasize floating. Hahaha

Anonymous... Despite the PWO options being posted, the blog is alive and kickin'!

Andrew said...

Some very big Deadlifts the past couple of days! Just wanted to say congrats to everyone as many PR's have been broken.
The race to 300lbs for the ladies is on with Karen sitting at 280lbs and Crystal close behind at 275lbs! there are a bunch of ladies around the 250lbs-265lbs mark as well!

Cody distanced himself from all of us guys with a 545lbs DL tonight. I don't like Cody very much, hahaha

pdubbu said...

Floating...you had better watch it I signed up for some Israeli kick ass classes D-Man...I'll be floating like a butterfly and stingin' like a bee...lol

Cody said...

Hey now Andrew, Thats not very nice haha

Dawson said...

Jess M - 1502
Graham - 946
Kim - 1344 (45#)
Cody - 1414
Jenn - 17:40
Jessi - 16:10 (45#)
Rory - 11:01
Foisy - 14:32
Nevia - 15:50
Dan - 16:53
Jeff P - 15:44
sherri - 17:50
Martha - 17:53 (OHS)
Sandra - 18:58 (25 - 15#)
Vic - 15:44
Kari-Lyn - 15:49
Stella - 12:43
Ngan - 17:17
Blair - 10:41
Rose - 11:41
Mel - 20:50
Em - 15:40
Karen - 15:06
Maria - 17:44
Sheila - 18:29
Andrea - 18:09
Ty - 13:50
"Sabrina" - 11:50