WOD Wednesday March 31/10

(Perry go easy on poor Dawson! - and big surprise Ty is picking on Caity)

20 min to get your 1RM Deadlift

20 Deadlifts (60% of your 1RM)
400M Run
15 Deadlifts
400M Run
10 Deadlifts
400M Run

*Reminder that CFK will be closed on Good Friday and will have "Open Gym" Time on Monday from 12-4 PM*


Dawson said...

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)

*Most people (including myself) will be consuming 10g of CHO unless you have been told otherwise.*

Examples of CHO @ ~10g:
1/2 banana
little more than 1/2 cup apple sauce
approx 2 oz sweet potato

Dawson said...

I knew I would never mess around with any of the ladies, Perry included, at CFK. After seeing them perform at the SPEAR Self-Defence class they are a force to be reckoned with. Yikes! Guys around the world... Look out!

Anonymous said...