WOD Wednesday December 30/09

Some of you may not have known this but many of the guys at CrossFit Kingston had been training hard in preparation for the Mr. Fitness Kingston contest that took place over the Christmas break. I am very proud to say that his hard work and dedication to at least 1 WOD per week (if he didn't have old timers recreational hockey that week) paid off and he was crowned "Mr. Fitness Kingston 2009." Congrats! Here is a mid-contest picture and a photo of the proud winner!


Squat Clean


3 Rounds for Time

7 Clean and Jerks (135#/95#)
21 Burpees

This WOD is done with a partner. Each team will be given a stopwatch. Person A will perform 1 round while person B rests. A soon as person A finishes their round, person B will do their round. This will continue until both partners have completed 3 rounds.


Dawson said...

Post WOD fuel WOMEN:

Above 16% - 30g PRO; 15g CHO
12-16% - 30g PRO; 20g CHO
Below 12% - 30g PRO; 25g CHO

Post WOD fuel MEN:

Above 12% - 40g PRO; 15g CHO
8 - 12% - 40g PRO; 25g CHO
Below 8% - 40g PRO; 35g CHO

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

(PRO - protein; CHO - carbohydrate)

Karen said...

Love it! I have to say you all make beautiful women. Congrats Perry on beating out some hot and voluptuous competitors!

Kacey said...

Oh my god! Nice work on the photo shopping! Who knew you all would rock a dress like that!!

Andrew said...

You should see his NYE dress Karen ... it is barely there and if we are being honest I think it is a little on the distasteful side.

Beth said...

OMG Perry - you're gorgeous!! Blue really brings out your true colour.

Good job on the title ... Mr.!

Serena - it looks like you've competition ... in the evening gown category.

Dawson said...

The funny thing is that Perry is the only one that isn't photoshopped in. Sure his hair has changed but that's about it.

Andrew said...

come on Dawson ... look at how muscular his arms look in that pic ... it was photoshopped.

Dawson said...

Now that you mention Andrew I see what you're saying. He must have used jessi's arms but photoshopped the big
forearms so nobody would be the wiser.

Mr Fitness 2009 said...

I have a some suggestions for New Years resolutions for a couple of people on this blog, namely Andrew and Dawson...

Thanks for the compliments KK, Beth/Peg, and Casey ;-)

Ty said...

I just saw this :) Priceless.

It looks like I have massive boobs lol

Congrats Perry. You are the prettiest.