(HAPPY 31st BIRTHDAY PETE! WOD
15 Clean and Jerks @ Body weight
Run 1979M (about 2km)
15 Clean and Jerks @ Body weight
1 "Special lift"
*Bring an extra pair of shoes to run outside - if you forget you are still running you will just be doing the clean in jerks in your socks/barefeet*
Just a quick reminder that Saturday classes count towards your weekly limit. If you are signed up for a 2X a week membership please only sign up for 2 classes a week, etc.. (including Saturdays)
18 comments:
What an amazing................person you turned out to be, Ginger!! Happy Birthday!
Post WOD fuel WOMEN:
Above 16% - 30g PRO; 15g CHO
12-16% - 30g PRO; 25g 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)
Happy Birthday G-Man! Can't wait to try your WOD. *note the sarcasm*
Thanks for not making me look like a "Fanny Bandit" Mr. Walker!!
damn Pete didnt realize you styled your hair....u must be a hit on range walks....lol...
Pete Pete Pete, it would have come out sooner or later...lol Happy Birthday (early) buddy!!
Happy Birthday Pete!!!
my first 7 am class. . . . . . .
. . . . . I'm not awake enough yet to feel the pain!!
In a few short hours I'll be cussing this WOD.
Perry your handy work always surprises me! Well done! Happy Birthday Pete!
Happy Birhtday Pete!
You have helped me in many ways... I do not hope for all ginger's to get hit by buses anymore.
So, Thank you.
Perry you are a wizard!
Amazing transformation Pete...Happy B.D. .....excellent work Perry!!
Not only is Perry a goon he's also the photoshop king!
why does everyone assume these photos have been photoshopped?
it's the photoshopped hair ..... a dead giveaway!!!
these pics are not photoshopped...trust me...lol
happy bday ginger...maybe some day youll become a daywalker...
It's only the hair that has been photoshopped. Have you seen the guy without his shirt on? That's not photoshopped.
Thanks for the b-day wishes folks...... I'm hoping to give Foisy a run for his money on the Pukie board this weekend, and there will be no WOD's involved!!
Nevia (65) 23:31
Julie (35) 26:03
Sharon (12) 24:28
Stacey (35) 25:18
Sandra (55) 26:52
Linds (95) 24:10
Dawson (195) 37:58
Bruce (135) 25 cleans 33:33
Gill (55) 25:14
Vic (145) 29:06
Pete (180) 29:47
Andrew (180) 27:35
Kim (105) 24:15
Kyle (125) 21:25
Rose (105) 25:50
Beth (65) 25:04
Crystal (105) 29:17
Foisy (185) 29:07
Blair (155) 28:20
J Harmer (75) 27:00
Serena (65/75) 23:08
Karen (85/100) 23:38
Dan (??) 26:07
Sherri (??) 28:47
Chris (65) 23:04
Ty (145) 23:14
Sheila (65) 24:30
Ash (75) 23:30
jenn (65) 27:42
Special Lift
Bruce 17 sec
Vic 29 sec (45 push ups)
Pete 16 sec
Andrew 39 sec (95 push ups)
Blair 25 sec (25 push ups)
Foisy 24 sec
J Harmer 22 sec
Dan 30 sec
Martin 12 sec
Ash 45 sec
Sheila 52 sec
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