WOD Wednesday December 2/09


WOD

With an 8 min time limit

Sprint 800M
Do As many Muscle- ups/Pull Ups as possible with any time remaining

With an 8 min time limit

Sprint 800M
Do as many Double Unders as possible with any time remaining

Yesterdays quote of the day - "Can you put on some fucking ball licking music" Beth Fraser

8 comments:

Dawson said...

Post WOD fuel WOMEN:

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

Post WOD fuel MEN:

Above 12% - 30g PRO; 20g CHO
8 - 12% - 30g PRO; 40g CHO
Below 8% - 30g PRO; 60g CHO

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

(PRO - protein; CHO - carbohydrate)

Kacey said...
This comment has been removed by the author.
Kacey said...

My ear's are still burning after hearing Bath's comment!! Well said however I didn't think words like that were in your vocabulary!! Ha Ha

Sandra said...

She said WHAT? Beth Who? LMAO

Beth said...

It's amazing what a bad day and a rare moment will do ... get you on the CFK web site no less! This isn't the 15 mins. of fame I was looking for Andrew!! I know, my vocabulary is astonishing ... lol

Miller said...

hahahah i was witness to this quote of beths...lol except I thought I heard her say some "dick n ball" music..ahahahha

Anonymous said...

Well, I distinctly heard this distinguished professional say, "Oh, Andrew, would you be so kind as to please put on some duck and chicken ball licking music" and I assumed that the poor woman was starving for some down and dirty............................................supper???

Anonymous said...

Well, I distinctly heard this distinguished professional say, "Oh, Andrew, would you be so kind as to please put on some duck and chicken ball licking music" and I assumed that the poor woman was starving for some down and dirty............................................supper???