WOD Thursday April 29/10

So after years of indulging and trying to become 'King Kong Bundy like' Andrew finally decided he wanted to become a slim smooth operator. He cried nightly to his parents and eventually they set him up with a "special trainer". To ensure Andrew was in sync with his trainer, his parents equipped him with: short runner shorts, red and white knee highs, and a beautiful tank that said "sweat" in gold sequins. At first Andrew was delighted with the results, the short shorts started feeling a little loose, the tank top wasn't nearly as snug, there was even a little definition beginning to form in his 'chicken leg' calves. Unfortunately, his trainer -- Richard-- was also noticing and enjoying the changes as well!! Dick was always a bit enthusiastic, but his cheerleader theatrics crossed the line into creeperville when he taught Andrew the true meaning of thrusters!! Sadly Andrews dreams of becoming a slim smooth operator were crushed.... as the picture below depicts..




WOD

15 min to find your max clean and jerk

5 Rounds for time

3 Clean and Jerks (70% of todays max)
100M Farmers Carry
200M Sprint
rest 90 seconds


7 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

Anonymous said...

HAHAHAHA - that is the perfect special trainer for Andrew!!

Anonymous said...

I was a bit disappointed that there was no picture of the gold sequins. . .

Anonymous said...

I am disappointed in everyone from CFK who reads this blog!

Sandra said...
This comment has been removed by the author.
Sandra said...

Ok Anonymous, here's my comment....... hahahahahahahahahaha!!!

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