WOD Tuesday February 16/10


WOD

CrossFit Total
*If you were participating in the nutrition challenge*

or

10 min of max calories rowed
5 min of max rep HandStand Pushups
3 min of max rep Squats
2 min of max rep parallette shoot throughs

A big congrats to Pete and Perry for completing their Level 1 certification in Montreal this weekend! I showed my support by going to Montreal for the weekend to eat unhealthy food and drink a lot of beer. Look foward to having the boys join Dawson and teach some classes!

8 comments:

Dawson said...

CF TOTAL AND BASELINE WOD

Post WOD fuel WOMEN:

Above 16% - 30g PRO; 10g CHO
12-16% - 30g PRO; 20g CHO
Below 12% - 30g PRO; 30g CHO

Post WOD fuel MEN:

Above 12% - 40g PRO; 10g CHO
8 - 12% - 40g PRO; 25g CHO
Below 8% - 40g PRO; 40g CHO

% = body fat

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

(PRO - protein; CHO - carbohydrate)

Dawson said...

REGULAR WOD

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

% = body fat

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

(PRO - protein; CHO - carbohydrate)

Jaime said...

AWESOME challenge!!!! Thanks Dawson for all the feedback/tips throughout this thing - invaluable! Definitely going to keep this up! You rock!

Congrats to Pete & Perry on getting their level 1!!!!

Mike said...

Congrats guys on your certification.

Dawson, thanks for the food challenge. Other than coffee via IV I plan on sticking to it!

Beth said...

Pete and Perry - Fantastic News on getting your certification! Congrats!!
I suppose we can expect to get our asses kicked in the near future!! but I'm sure you'll be much kinder/gentler than Burns - Right ?!

Sandra said...

Dawson, many thanks for the nutrition challenge and the daily post WOD fuel, also thank you for your encouragement and help along the way. :)

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