WOD Monday March 22/10

(CFK, guns and tough dudes ... no wonder we have so many ladies as members)


15 min to get a new PR on your Back Squat

AMRAP in 12 min

10 Burpees
10 KB swings
10 Hollow rocks

(Sectional pics/write up to be posted tomorrow)


Dawson said...

Post WOD fuel WOMEN:

Above 16% - 230g 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...

If anybody has any thoughts on taking fish oil or if you are already taking fish oil and not sure if it's too much or too little, check out the following link:


Crystal said...

Don't let this "tough" guy fool you. I know for a fact that he has been doing bicep curls of late. Good thing he is coming home soon and can break out of those bad habits :)

Matt said...

The calculator wants me to take 5 teaspoons of my fish oil (Carlon's Norweigan cod liver oil) per day. I'd be belching lemon-y fish all the time. No thank you, pass the salmon.

Anonymous said...

Do tough guys normally wear their grandma's blue blockers?

Anonymous said...

Great pic!!!