WOD Tuesday May 11/09


(Jess trying to do her best UFC pose ... you can see the fear in my eyes)

WOD



5 Sets of

Deadlift 5-7 Reps (As heavy as possible to complete 7 reps unbroken in round 1)
rest 30 seconds
15 Parallette shoot throughs
rest 90 seconds

3 minute break

3 rounds of

500M Row
15 Pull Ups
rest 2 minutes between rounds

*HAPPY BIRTHDAY to our very own Jeff Dawson! Jeff has the regionals coming up so stay tuned for a very special birthday WOD in early June!*

7 comments:

PW said...

Smart money is on Jessi, how many times did she make you tap the other week??

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

Jessi said...

He taps on a daily basis... I could smell his fear!!
Happy Birthday Dawson!!

Beth said...

Happy Birthday Dawson ... lookin' forward to your birthday WOD

Sandra said...

Happy Birthday Dawson :)

PW said...

Happy birthday Fruit Cake!!

Jaime said...

Happy Birthday Dawson!!! Can't wait for your BDAY WOD!