WOD Wednesday June 16/10

(One of our newer members Steve showing everyone why chugging water before a 400M Sprint is NOT a good idea)


10RM Deadlift


5 Rounds for Time


10 Deadlifts (Use 80% of your 10RM)
50  Double Unders or Parallette Jumps
Rest 2 min

4 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...

Classic pic! Way to go Steve! Don't worry... I'll write your name on the blackboard today. Hahaha

jessi said...

haha wonderful!!
Never a good idea to down water before a sprint...lol

Vic said...

Don't feel bad Steve...the grass needs watering anyways.