WOD Monday May 3/10

(Congratulations to one of our athletes, Kyle Sangers for finishing 1st in his division as well as having the fastest overall time out of 300 + competitors this past weekend in downhill mountain biking! Awesome work Kyle!)


Back Squat x 3 x 5 (80%)


Run 400M
21-15-9 of
KB swings (russian)
Run 400M

*Sadly one of our members Dan Heurter, unexpectedly lost his father last week. Our thoughts and prayers are with you and your family.
Services are going to be at Tompkins funeral home in Gananoque. Visitation is going to be held from 2PM-4PM and 7PM-9PM on Tuesday May 4th. The funeral service will be Wednesday May 5th at 11AM.*


Unknown 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

Unknown said...

My condolences to you and your family Dan.

Unknown said...

Congrats Kyle! Your hard work @ CFK has obviously transferred over to your biking. Awesome work!

jessi said...

Congrats Kyle!! Well done!!

Sammy said...

Good work Kyle... now tell everyone it was the 8-12 year old division!

Michaela said...

Dan - So sorry to hear about your father, our thoughts are with you.

Baddog said...

Dan so sorry about your father our thoughts are with you and your family...