WOD Wednesday December 23/09

Happy Birthday Jessi and Tim!



(Please click on these newpaper articles to see them full size ... quite possibly Perry's finest work yet!)

WOD

Run 400M
19 Pull ups
86 Double Unders
19 Pull Ups
77 Double Unders
Run 400M
32 Overhead Walking Lunge (65#/45#)
23 Deadlifts (225#/135#)
23 Overhead Walking Lunge (65#/45#)
32 Deadlifts (225#/135#)
Run 400M

*BRING WARM CLOTHES AS WE ARE ACTUALLY RUNNING TODAY!*

14 comments:

Sandra said...

Happy B Day Jessi and Tim :)

This WOD looks nasty. . . :(

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; 40g CHO
Below 8% - 40g PRO; 60g CHO

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

(PRO - protein; CHO - carbohydrate)

Robbie said...

Did I ever pick the wrong day to stop by...double unders...shiiiiiiit.

See ya'll tmor.

Linds said...

Happy Birthday Jess and Tim!!!!!

Amazing pictures Perry haha.

Karen said...

Happy Birthday Jessi and Tim! Great work on the pictures Perry. So sorry I'm missing this WOD :) Merry Christmas everyone!

Kacey said...

Happy Birthday Jessi and Tim! Perry great job on the artwork! Thank god I'm missing this one! I'm still recovering from Monday and Tuesday! Merry Christmas!

Dawson said...

By far the best work by his royal fairyness Perry. Well done!

Great work by the 7am & 8am classes this morning. What a tough looking WOD.

For those doing the nutrition challenge, fire off an email to me (dawson1@cogeco.ca) o I can start getting things ready for when you send me your measurements. Enjoy the food and drink while it lasts!

Have a great holiday everyone!

Martha said...

love the articles Perry! Where can I pick up tickets?
Happy birthday Jessi and Tim.
Tim, do you play special occasions?

Andrew said...

From what I hear Martha he plays many "coming out" party's? I am not 100% sure what those are but I will ask Perry when he is in later. He always seems to be in the know about things.

Perry Picasso said...

Andrew...I think the one Martha needs to ask is Dawson "The VAG"...lol

Beth said...

Happy Birthday Jessi and Tim ... this is quite the birthday workout!! How much time do we have to complete it? Andrew, if we're not done by Christmas day will you be serving dinner or at a minimum a stiff drink!!?? lol

Tim said...

I have never played a "coming out" party. The Chipmunks and I are purely a family entertainment group. Judging from his artistic skills and choice of sports teams I have to agree with Andrew and say that Perry may be the expert on "coming out" party's".

Thanks for the Bday wishes, Merry Christmas All.

Serena said...

Happy Birthday Tim and Jessi!!! Hope everyone enjoys the wod : )

Robbie said...

Thanks for the wod guys..not walking right today from the doubles....