WOD Monday April 25/10


WOD
Part A

4 Sets of

3 Back Squats (80% of 1RM)
15 Box Jumps (go HIGH)
rest 90 sec

AMRAP in 12 min of

10 Knees to Elbows
15 Unbroken KB swings (Russian)
Sprint 100M

8 comments:

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)

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

Dawson said...

I want to congratulate Andrew on crushing 1000 lbs on Friday doing the CrossFit Total!!! What was your final total? 1025? I think he PR'd on all lifts. Had a valiant effort at the 500-lb deadlift. Looks like the milk is paying off. Not only are you strong but fat too. Hahaha. I don't know how you can fit into those shorts. You must be borrowing some of Perry's Vaseline to slip into them. Hahaha.

Tom said...

Congrats Andrew

Andrew said...

thanks dman .. 1045 was the final number ;)

Anonymous said...

So where are the videos?

Stace said...

Wow- Way to go bro!

PW said...

Still trying to deflect ehh Dawson!!

It's alright if you want to come out of the closet, cfk doesn't judge.

Anonymous said...

CFK does judge! Dawson called Andrew fat!! Andrew is NOT fat, just pudgy!!