Congrats to Evan McNeely for finishing 2nd in an Ontario Cup mountain bike race this past weekend. Evan finished 2nd by only 3 seconds to the former and current National Champion.
WOD
Hang Clean (Max for Day)
80% x 1 x 3
5 rounds for time
10 Toes to Bar
15 Unbroken KB Swings
20 Squats
3 comments:
Congrats Evan!!!!
Well done!
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
Great job Evan!
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