WOD Monday January 25/10




Tabata Burpees
rest 1 min
Tabata Handstand Hold (or HSPU on box)
rest 1 min
Tabata Pass Throughs

*Tabata = 20 seconds of work followed by 10 seconds of rest. This is repeated 8 times*

Thanks to all that came out on saturday for the CFK/Waterloo team workouts! Lots of PR's in the 1 RM Deadlift and we got our first female 300lbs DL! Congrats Crystal (Video will be posted soon)


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

Way to go Crystal!!! 300 is awesome! And I heard you still had a little left in you.

Congrats to everyone else that PR'd on the deadlift. You all looked great during the first WOD. pushed hard and never quit. You are all giving CrossFit Kingston and Andrew a good name. Keep it going!

Sarah said...

Awesome job Crystal!

Dawson said...

Post WOD fuel WOMEN:

Above 16% - 30g PRO; 30g CHO
12-16% - 30g PRO; 40g CHO
Below 12% - 30g PRO; 50g CHO

Post WOD fuel MEN:

Above 12% - 40g PRO; 30g CHO
8 - 12% - 40g PRO; 50g CHO
Below 8% - 40g PRO; 70g CHO

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

(PRO - protein; CHO - carbohydrate)

Miller said...

i KNEW it crystal! lol congrats!! i told ya so!!! that is solid ! i look fwd to seeing you on the panthers rugby pitch this summer...lol

Sandra said...

Well done Crystal :)

Kacey said...

Way to go Crystal!!! That was extreamly impressive to see! Thank you again to Andrew for putting together another fun and chalenging day!!

pdubbu said...

I am gonna buck the trend and congratulate my buddy GINGY on hitting a PR after being stuck for over a year! 415 is kind of a big deal...lol

Andrew said...

Oh yeah ... by the way, Pete got 415lbs, hahaha

Dawson said...

Oh way to go guys! Take the spotlight away from someone that deserves the congratulations. Hahaha

By the way Perry. How's your "injury"?

pdubbu said...

Not as bad as it was before, but I still have a bit of discomfort.

Going to do some light rowing to work it and stretch it out a bit. I haven't done much with it 2 weeks which is probably contributing to all of the knots Martha felt.

Crystal said...

I witnessed the 415 Pete and it was awesome. Not even a cm left on the bar. Just watch out, I am hot on your heels :)

Mike said...

Perry, get off your a$$ and get back to hockey!

pdubbu said...


Gotta rehab before I come back to earn my goon title!