WOD Monday April 12/10

WOD

15 min to find a 1RM Clean


5 Rounds

3 min of

3 power clean (135#/85#)
6 push up
9 squat

1 min rest

9 comments:

PW said...

Dawson seems to be MIA with his regular PRO/CHO recommendations, so I thought I'd take it upon myself to pick up the slack....

Post WOD fuel WOMEN:

Above 16% - 1 litres of milk
12-16% - 2 litres of milk
Below 12% - 3 litres of milk

Post WOD fuel MEN:

Above 12% - 2 litres of milk
8 - 12% - 3 litres of milk
Below 8% - 4 litres of milk

% = body fat

Drink tons of milk approx ALL day

*Most people (including myself) will be consuming milk with my cereal and coffee, unless you have been told otherwise do the same, unless your looking to increase the size of your booty.

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...

Pretty funny PW! But Andrew shouldn't be drinking his 4L of milk every day. His fat ass is probably well over 12% body fat. Cut down on the milk drinking tubby!

Andrew said...

Fat people have feelings too you guys ... I am going to console myself with more high fat milk while sitting on 2 chairs.

Jessi said...

hahaha fuck Perry lol!
Andrew, you should prob up that to three chairs just to be sure you can support that plump ass.

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